Balanced Diet

Introduction

Our body is made up of tissues, and tissues are made of cells. When we engage in work or any physical activity, these cells break down. To repair these cells and tissues, only food can provide the necessary nutrients. This food must contain nutritional value, including vitamins and proteins. Diet plays an essential role in every human body and overall personality. A diet is the food that provides all the nutrients your body needs for development and growth. A balanced diet includes minerals, vitamins, fiber, carbohydrates, and protein. These are the main components that a body needs to stay fit, healthy, and to develop muscles. In this blog, we will discuss the important components of a balanced diet and their value to our body.

Protein

Protein is the main macronutrient in a balanced diet which is responsible for building muscle. It is a crucial component of food that is very important for our body. Protein primarily repairs cells and tissues and also creates new cells, which are essential for our health.

Sources of Protein

Vegetarian Sources of Protein:

Paneer: Paneer is an excellent source of protein, providing 25g of protein per 100g. It is a great option for those who prefer a vegetarian source of protein.

Soya Chunks: Soya chunks are also a very good option for vegetarians, offering 20g of protein per 100g. They can be consumed as a post-workout snack for better results.

Whey Protein: Our body needs at least 1g of protein per kilogram of body weight. For those who want to build muscles, 1.5g to 2g of protein per kilogram of body weight is recommended. This can be obtained from natural sources or by adding whey protein to your diet.

Non-Vegetarian Sources of Protein:

Chicken Breast: Chicken breast contains more protein than any other non-vegetarian source, offering 30g of protein per 100g. It is considered a pure form of protein.

Eggs: Eggs are also an excellent option for non-vegetarians. One egg white contains 4g of protein. Consuming two whole eggs and 5-6 egg whites can help meet the daily protein requirement.

Beef: Beef is another good option for those seeking protein from non-vegetarian sources, providing 20g of protein per 100g.

Vitamins

Vitamins are very important for the overall development of our body. Every part of the body needs vitamins to function properly. Vitamins provide our body with the energy and potential to perform various tasks. They help our organs stay healthy and function effectively. Our body cannot survive without vitamins and minerals. There are six main types of vitamins: Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K.

Sources of Vitamins

Vitamin A: It is found in green vegetables, yellow vegetables, potatoes, carrots, and broccoli. It is important for our eyesight, keeping our eyes healthy and providing the strength needed for good vision.

Vitamin B: Found in dairy products like milk and paneer, as well as eggs, legumes, and meat. It supports cell health, energy levels, brain function, digestion, and proper nerve functions

Vitamin C: It in citrus fruits like oranges, kiwi, lemons, and guava. It helps keep your skin healthy and glowing, and it aids in the production of new cells for your body.

Vitamin D: The best source of Vitamin D is sunlight. Apart from sunlight, it can also be obtained from carrots and vegetables. Sunlight provides your body with enough Vitamin D for bone strength and overall health.

Vitamin E: Vitamin E is found in sunflower seeds, soybeans, corn, and olive oil. It is very beneficial for your hair and skin, moisturizing both your skin and scalp.

Vitamin K: Vitamin K is found in spinach, turnip greens, collards, Swiss chard, and cabbage. It helps in blood clotting, which is crucial for stopping bleeding during injuries and for overall well-being.

Minerals

Minerals are also very important for our overall health. There are seven main minerals: magnesium, calcium, chloride, phosphorus, potassium, sodium, and sulfur. These minerals provide our body with energy, which is essential for performing various tasks. Minerals like calcium strengthen our bones and teeth. We need minerals, but not in large amounts. A lack of minerals can cause diseases and other health issues.

Sources of Minerals: Cereals, bread, meat, nuts, milk, and dairy products.

Fiber

Fiber is essential for our body. It aids in digestion and helps in eliminating waste from our body. Consuming plenty of fiber ensures heart health, reduces the risk of stroke, and helps in controlling diabetes. Fiber also plays a significant role in maintaining a healthy weight, as it helps you feel full for longer periods, reducing overall calorie intake. Additionally, a high-fiber diet can help prevent constipation and promote a healthy gut by supporting beneficial bacteria in the digestive system.

Sources of Fiber: Beans, berries, avocados, popcorn, whole grains, apples, and oats.

Carbohydrates

Carbohydrates provide energy to our body for daily activities. Our brain consumes a significant amount of carbohydrates to function properly. Good carbs are necessary for proper brain function. Carbohydrates are biomolecules consisting of hydrogen and oxygen. Our body breaks down carbohydrates into glucose, which is the primary source of energy.

Sources of Carbohydrates: Fruits, dairy products, beans, brown bread, and rice pasta.

Conclusion

If you want to be fit, healthy, have glowing skin, strong hair, be able to perform various tasks, or build muscles, you must follow a balanced diet that provides your body with the necessary nutrients. In this blog, we discussed protein, vitamins, minerals, fiber, and carbohydrates, along with their sources, to help you achieve a fit and healthy body.