What Is A Balanced Diet?

Eating a well-balanced diet is very important because the body uses the calories from food to produce energy for basic activities. A well-balanced diet includes fresh fruits and vegetables, lean meats and protein, whole nuts, and grains, beans and legumes, healthy fats, and some dairy products. Healthy diets should include little to no processed foods, saturated fats, or oils. On average, adults need approximately 2,000–2,600 calories per day to maintain a healthy diet. Caloric intake varies based on a person’s age, gender, and medical issues. Supplements can bridge the gap to proper nutrition when dietary sources fall short.

The importance of legumes

The legume food group consists of chickpeas, lentils, black beans, soybeans, kidney beans, navy beans, peas, and peanuts. These foods are high in fiber, protein, vitamins, and minerals. Protein creates the amino acids needed to develop and reconstruct muscle tissue, bones, hormones, and enzymes. Legumes also help the body maintain healthy blood sugar levels, cholesterol, and gut bacteria.

Avoiding empty calories

Empty calories refer to foods that add no nutritional value to a person’s diet. These foods are filled with saturated fats and added sugars that lack the essential vitamins and minerals needed for a healthy diet. People may feel full after eating empty calorie foods, but these processed items are difficult for the body to break down and convert into energy. Examples of empty calorie foods include energy drinks, soda, ice cream, cookies, donuts, and candy bars.

Should I take a dietary supplement?

Dietary supplements are a broad term used to define external vitamins, minerals, and herbs that are available for purchase. These health supplements either contain one nutrient, like vitamin C, or a variety of minerals like those found in multivitamins. Health supplements come in pill, powder, and capsule form. There are also pre-packaged drinks and energy bars made with health supplements. People that do not receive an adequate amount of nutrients from a daily diet may take dietary supplements to stay healthy.

The truth about refined carbohydrates

Carbohydrates are foods that the body anatomizes into glucose to provide the cells with energy. Unlike whole grains, refined carbs have been overprocessed and no longer contain any vital nutrients. Examples of refined carbohydrates are white breads, rice, pastas, and potato chips. Unprocessed carbohydrates contain essential vitamins, fiber and polyphenols. Polyphenols are plant-based micronutrients. There are health supplements on the market that contain polyphenols, but this nutrient is also found in many fruits and vegetables.

Supplements do not take the place of a healthy diet

Health supplements can add valuable nutrients to a person’s diet but cannot take the place of a healthy diet. A person still needs to eat the right foods to maintain a healthy diet and weight. Food is necessary for the body to produce energy and perform basic functions like walking, talking, and even thinking. During certain events like pregnancy, health supplements are a good way to deliver vital nutrients to the fetus.

Speak with a physician

People interested in learning more about healthy, well-balanced diets should speak to a physician. A physician can educate patients on the right foods to eat and foods to avoid. Physicians can also refer patients to nutritionists who will create tailored diet plans to meet the person’s dietary needs and add supplements when needed.