6 Essentials for a Balanced Diet

A balanced diet is essential for a healthy body. Learn how to enhance your diet with foods and vegan supplements for optimum health. 

Introduction

Your diet is a bank account. Good food choices are good investments. A balanced diet is necessary for a healthy body. 

Good nutrition creates health in every area of your existence. Hence, a balanced diet is essential for you, as what you put on your plate affects your overall health and wellbeing. 

Let’s look closely at what constitutes a balanced diet and why it is vital for you.

What is a Balanced Diet?

A balanced diet consists of all the necessary nutrients, namely, proteins, carbohydrates, fats, vitamins, minerals, and water in the right proportions, and promotes proper growth and development of your body. 

A balanced diet is a nutritional diet containing foods from the five food groups, which are:

1. Fruits
2. Vegetables
3. Whole grains
4. Protein foods (meat, eggs, poultry, fish, beans, nuts, and seeds)
5. Milk and milk products

What is the importance of a balanced diet?

A balanced diet maintains your nutritional health and assists in the optimal functioning of your body in the following ways:

• It helps maintain a healthy weight and energy levels
• It strengthens your immune system and safeguards you from illnesses
• Aids in proper growth and development
• Protects you from lifestyle diseases, such as diabetes, hypertension, heart disease, and certain cancers
• Improves your fitness levels and helps you stay active, attentive, and productive.

In the absence of nutritional meals, you become prone to diseases caused by impaired immunity, fatigue, and lack of productivity. 

Today, we share with you the six essentials for a balanced diet and how you can incorporate the various food groups through these diet essentials for a healthy lifestyle. 

1. Carbohydrates

Carbohydrates are the main source of energy. They comprise 60% of your diet and consist of fibers, starches, and sugars. Your body converts carbohydrates into glucose for energy, so choose the right carbohydrates. 

Complex carbohydrates, such as fibers and starches, are found in fruits, vegetables, and whole grains. They contain natural sugars and provide you with vital nutrients. They take longer to digest due to their fiber content and are less likely to cause a spike in blood sugar levels. 

Simple carbohydrates are sugars in refined foods, desserts, and soft drinks. These are broken down by the body quickly for energy and cause a surge in sugar levels.

2. Fats

Fats are also an important source of energy and an essential part of a balanced diet. There are two types of fats: saturated and unsaturated fats, of which unsaturated fats are the healthier option. 

Healthy fats lower bad cholesterol (LDL), increase good cholesterol (HDL), control blood pressure, and reduce the risk of heart disease.

Fats also help the body absorb vitamins, protect organs, and promote cell growth.

Healthy fats are found in:

• Nuts: Almonds, walnuts, hazelnuts, cashews, peanuts
• Seeds: Sesame, sunflower, pumpkin, flaxseeds
• Olives, avocados
• Fish: Salmon, tuna, mackerel, and sardines
• Soybean and tofu.

3. Vitamins and minerals

Vitamins and minerals help carry out several important functions. They:

• Strengthen the immune system
• Aid in wound healing
• Fight infections
• Regulate hormones 
• Help in the absorption of nutrients
• Keep the skin and bones healthy
• Support proper functioning of the heart, brain, eyes, nerves, and muscles

A diet lacking in vitamins and minerals can cause fatigue, painful joints and muscles, fragile bones, and vitamin and mineral deficiencies.

Brightly coloured fruits, green leafy vegetables, whole grains, nuts, milk and milk products, eggs, fish, and meat (liver) are rich sources of vitamins and minerals and a vital component of nutritional meals.

4. Proteins

Proteins comprise amino acids, most of which we obtain from food. This nutrient plays many essential roles in the proper functioning of your body.

• Proteins help burn more calories
• Promote weight loss
• Increase muscle mass
• Maintain strong muscles 
• Boost your metabolism 
• Help the body repair after an injury
• Maintain bone health and lowers the risk of osteoporosis

Some food sources of dietary protein include:

• Lean chicken and eggs
• Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
• Dairy products –milk, yoghurt, cheese, paneer (cottage cheese)
• Nuts and seeds
• Legumes and beans – all beans, lentils, chickpeas, split peas,
• Tofu.

5. Water

Water is crucial for your survival! Here’s why it is vital for your wellness:

• Water helps in better digestion
• It flushes out toxins from your body
• It maintains blood pressure
• It regulates your body temperature
• It protects your joints, tissues, and organs
• Water keeps your skin and hair healthy and beautiful.

It is, therefore, important to stay hydrated throughout the day. 

Follow these steps to increase your water intake:

• Eat more raw fruits and vegetables.
• Opt for coconut water and detox water over sugary drinks and packed juices.
• Always carry a water bottle and set an alarm

6. Supplements 

Consider supplements as your health ally, stepping in when your diet falls short. They deliver vital nutrients in easily absorbable forms, working together to bridge any nutritional gaps. However, it's essential to note that while supplements can enhance overall health, they should never be a substitute for a nutritious meal. They complement a balanced diet, ensuring you stay healthy.

Here are some simple food tips and wellness tips for a healthy lifestyle:

Food tips

• Never skip your breakfast. It is the most important meal of the day.
• Include as many raw vegetables in your meals as possible.
• Eat until you are 80% full. So be mindful when eating. It helps in better digestion and leads to a gradual weight loss.
• Opt for healthy snacks, like fruits, dry fruits, nuts, and seeds, instead of junk food.
• Limit caffeine and alcohol intake. 
• Allow one cheat day a week, as it is important to indulge your taste buds, too.

Wellness tips

• Make physical activity a part of your daily schedule.
• Prioritize sleep over screen time.
• Take care of your mental health.
• Avoid sitting for long periods as it leads to excess fat around the waist, increased cholesterol and sugar levels, and high blood pressure.
• Avoid fad diets, as they do more harm than good.
• Choose supplements to bridge nutritional gaps and support a robust immune system and overall well-being.

Conclusion

A balanced diet helps you stay healthy from within, which reflects every aspect of your life. You need simple changes in your cooking and eating patterns and the incorporation of appropriate supplements. This will help strengthen your immune system and enhance your fitness.

Vegan supplements, such as those available at Origins Nutra, are plant-based and free from synthetic chemicals and preservatives. They enhance immunity, alleviate fatigue, and foster improved health by supplying vital vitamins and minerals.