Your all-inclusive guide to a balanced diet

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What is a balanced diet? - A balanced diet provides the nutrients that your body needs to function properly. Most calories you consume daily should come from the following: fresh fruits, fresh vegetables, whole grains, legumes, nuts, and lean proteins.

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Why is a balanced diet important? - Your body needs nutrition to avoid disease, infection, fatigue, and low performance. Children, especially those who don't have a balanced diet, can experience growth and developmental problems, poor academic performance, and be susceptible to infections.

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Parts of a balanced diet: Vitamins and minerals -

These micronutrients act like tiny powerhouses, regulating bodily functions, converting food to energy, and supporting a strong immune system. Aim for a lot of fruits and vegetables to ensure a variety of vitamins and minerals are delivered to your body.

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Macronutrients for a balanced diet: Carbohydrates - Carbs are your body's primary fuel source. Choosing complex carbs like whole grains, fruits, and vegetables will help with sustained energy, and fiber to promote gut health and digestion.

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Proteins -

This macronutrient builds and repairs tissues and is essential for muscle growth and hormone production. Include lean protein sources like fish, poultry, beans, and lentils in your diet for a feeling of satiety and to support healthy body functions.

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Healthy fats -

Healthy fats like those found in avocados, nuts, and olive oil are crucial for brain function, hormone regulation, and nutrient absorption. Include healthy fats in moderation for overall well-being.

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Fruits -

Fruit is a major part of a balanced diet. These convenient snacks are delicious and highly nutritious. Consider the age-old saying, “An apple a day keeps the doctor away.” And it's not only apples, of course. You can enjoy everything from blueberries to mangos. The more variety, the better. 

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Vegetables - Rich in nutrients and antioxidants, vegetables help boost your health and prevent diseases. They are also excellent for watching your weight thanks to their low calorie count. Each day you should have several servings of veggies according to the health authorities.

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Grains -

Whole grain consumption is associated with benefits such as lower risk of diabetes, heart disease, and high blood pressure. Grains can be rolled, crushed, or cracked and include foods like oatmeal, quinoa, and brown rice.

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Dairy -

Dairy products refer to foods made from or containing the milk of mammals, namely cows, sheep, and goats. They are rich in protein, calcium, and vitamin D, and contain fat. Dairy supports your bones and may lower your risk of obesity and type 2 diabetes in moderate portions. 

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Plant-based protein sources for vegans - Tofu and beans are excellent protein sources for vegans, providing all the essential amino acids your body needs when combined throughout the day. There are creative ways to incorporate tofu and beans into your diet, such as tofu scrambles, bean burgers, or hearty lentil stews.

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What to avoid in a balanced diet: Highly processed foods -

They are often loaded with unhealthy fats, added sugars, and sodium, offering minimal nutritional value. Limit processed snacks, frozen meals, and instant noodles.

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Refined grains - Opt for whole grains instead. Refined grains like white bread and white rice lack fiber and essential nutrients, leading to blood sugar spikes and crashes.

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Added sugar and salt -

Consuming excessive amounts of added sugar can lead to weight gain, increased risk of heart disease, and type 2 diabetes. Similarly, too much salt can raise blood pressure as well as put a strain on your heart and circulatory system. Aim to limit your intake of processed foods, sugary drinks, and hidden sources of sodium to keep your diet balanced.

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Red and processed meat -

Red meat, such as beef and pork, contains saturated fat, which can elevate LDL ("bad") cholesterol levels and increase your risk of heart disease. Processed meats, like hot dogs and deli meats, are often high in sodium, saturated fat, and nitrates, adding further health concerns. Be sure to opt for lean protein sources like fish and poultry.

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Trans fats - Artificial trans fats raise LDL cholesterol while lowering HDL ("good") cholesterol, significantly increasing your risk of heart disease and stroke. Trans fats are often found in fried foods, commercially baked goods, and even some margarines. Avoid partially hydrogenated oils on food labels, as they signify that trans fat exists in the product.

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Alcohol -

While moderate alcohol consumption might have some health benefits, excessive intake can lead to liver damage, weight gain, and an increased risk of certain cancers. It's important to be mindful of your alcohol intake and prioritize water and other healthy beverages for optimal hydration and overall health.

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Information about calories -

Calories are essentially the amount of energy a food has stored in it. Calories from food are used to fuel everyday tasks like walking, breathing, thinking, and more. The average person needs roughly 2,000 calories every day though this will vary depending on age, sex, and activity level.

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Information about calories - On average, men need more calories than women. Additionally, people who exercise often need more calories than those who don’t. It is important to avoid foods with ‘empty calories’ such as cakes, cookies, processed meats, energy drinks, sodas, and more.

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Importance of portion control -

Portion control helps with weight management. It’s important to focus on balance and moderation instead of dieting or deprivation. When you’re in the know about portion sizes and their impact, you can make smarter decisions.

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Drink enough water  - Water is as essential as food in maintaining a healthy diet. Studies show that women should drink about 8 cups of fluids per day and men should consume 10 cups. Water brings nutrients to cells, gets rid of wastes, and helps maintain body temperature.

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Read food labels for a balanced diet  - Food labels can be extremely helpful in choosing between products so that you keep an eye on avoiding foods high in fat, salt, and added sugars. Most pre-packaged foods have a nutrition label that can usually be found on the side or back.

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Cook at home - Cooking at home has many advantages for maintaining a balanced diet. It allows you to consciously choose what goes into your meals and helps to avoid processed foods that have extra salt and sugars.

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The role of exercise in a balanced diet - Regular physical activity complements a healthy diet by helping your body efficiently burn calories. This allows you to maintain a healthy weight and utilize the nutrients from food for energy production.

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How a balanced diet can help with weight management -

Consuming a balanced diet of fruits, vegetables, and whole grains provides sustained energy which can help reduce cravings and overeating. Combined with exercise, this can help manage weight by promoting a healthy calorie balance.

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The link between a balanced diet and mental health - A balanced diet rich in essential nutrients like vitamins, minerals, and omega-3 fatty acids supports the production of neurotransmitters that regulate mood and cognitive function. Deficiencies in these particular nutrients have been linked to symptoms of depression and anxiety.

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How a balanced diet can boost energy levels -

A balanced diet provides your body with a steady stream of glucose, the primary fuel source for your cells. This helps maintain consistent energy levels throughout the day and reduces fatigue often associated with sugary or processed foods.

Sources: (Healthline) (The Silhouette Clinic) (Better Health Channel) (NHS) (Pulse Uniform)

See also: 10 natural superfood powders to add to your diet today

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