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Structure of the Balanced Diet Plan
- A balanced diet plan means eating the right balance of foods from all the food groups
- Effective nutrition means eating a wide variety of foods from many groups
- A balanced diet plan can help you lose weight and get healthy at the same time
A balanced diet plan is a way to get healthy, lose weight, and stay fit. This diet uses effective nutrition to ensure that you have all the nutrients available for your bodily needs, processes, and functions. Your diet will determine the bioavailability of the nutrients, phytochemicals, and other substances in the food you eat, so it is important that you eat a balanced and nutritious diet every day. A diet plan that includes the proper balance of different food groups and foods is the best diet for anyone, and it is one that will get and keep you healthy as well as allow you to lose any excess weight and keep it off.
What does a healthy balanced diet plan include? There are the main food groups which need to be included in your daily food for effective nutrition, and these are grains, dairy, lean protein, fruits, vegetables, and oils. Not all oils and fats are bad, and some are needed for effective nutrition. Otherwise your body will not have the essential fatty oils needed to effectively operate, and your diet will not be balanced.
Lean proteins include meats, fish and other types of seafood, nuts, beans, eggs, peas, and others. Always choose lean cuts of meat, and prepare them in low fat ways that do not include large amounts of extra fats and oils for cooking. Include fish sources which are high in omega-3 fatty acids, such as salmon and tuna. These protein sources have no bad fats and large amounts of beneficial fats needed for effective nutrition. Protein is needed to build muscle and lean body mass, and this will help you burn more calories and lose weight. You should have between two and six ounces of protein sources a day,depending on your specific factors.
The dairy group is also important for a balanced diet. This food group includes milk, cream, cheese, yogurt, and other dairy products. These foods provide calcium, vitamin D, and other nutrients that you need for good health and staying physically fit. When choosing dairy foods, try to use fat free or reduced fat milk and other products instead of full fat versions. Up to age nine, children should drink at least two cups of milk a day, and after age eight the minimum amount should be increased to three cups.
A balanced diet plan should also include plenty of whole grains, and at least half of the grains you consume should be whole grain products, and preferably more. At least two to four ounces of whole grain products should be consumed every day for effective nutrition. These foods are also high in fiber so they offer other benefits as well. Whole grains can help clean out your system, provide much needed fiber and nutrients, and fill you up so you eat less.
Fruits and vegetables play a big part in the balanced diet plan. There are five different types of vegetables, called subgroups, and they consist of dark green, orange, starchy, dry beans and peas, and other vegetables. Make sure to eat some vegetables from each subgroup frequently for effective nutrition and the best bioavailability. One to three cups of vegetables a day, preferably a mix from all of the subgroups, should be consumed for a balanced diet. Fruits are also an important part of your nutritional needs, and these foods can be very versatile and flexible. Fruits and juices should make up one to two cups a day of your food intake, and these foods offer many nutrients and phytochemicals your body needs to function efficiently and effectively, and keep you in optimum shape and health.
The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Healthy Diets17 Mar 2009|