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A beginner’s guide to a balanced and nutritious diet

I often swear to have a balanced and healthy diet, but smelling nearby junk food and chocolate can be as empty as a politician promises.

It’s hard to stick to a balanced diet because there are so many excuses: we have immediate results, foods that tickle the taste buds, and the same plain my vegetables every day finally yawn us in technicolor, Healthy eating comes at a very high price, and there are so many endless dilemmas.

But let’s give you some very compelling reasons why you need to stick to a balanced diet:

Why do you need a balanced diet?

A balanced diet means consuming the ideal level of calories for your body. The average daily calorie intake of a woman is about 2,000. For men, it’s 2,500 calories. The calories you need vary from person to person, depending on age, gender, and level of physical activity. The calorie intake required indicates the amount of energy your body needs to function at optimal levels.

If you burn more calories than you need and don’t burn with exercise, you will gain weight. According to the Center for Science in the Public Interest, an unhealthy diet is the fourth leading cause of death in the United States. A balanced diet, on the other hand, can save many troubles related to cardiovascular disease, cancer, mental illness, and more complications in life. A poor diet is likely to contribute to stunting, weakened immunity, osteoporosis, and many other health complications that may develop later in life.

What is a balanced diet?

Protein: Diet Kingpin

Make a balanced diet

Proteins do most of the grunts in your cells. I love to perform as many tasks as possible, such as structuring and regulating body tissues and organs. Protein should make up 20% of your daily diet. Proteins make up your muscles, bones, cartilage, and skin – it’s a huge mass of your body. Proteins are made up of various amino acids. Certain amino acids needed for health are not synthesized by the body, but can be obtained from a protein diet.

Protein is very important for weight loss therapy because it promotes metabolism, burns calories faster, and can reduce appetite. Lean, low-fat meat, that is, skinless chicken, turkey, fish, and fat-trimmed lean meat, is a good choice if you want to lose weight. For vegetarians, tofu, tempeh, and other soy-based products provide enough protein. Lentils, beans, almonds, peas, sunflower seeds and walnuts are also rich in protein.

Your protein requirements depend on your physiological condition, that is, pregnant women and sick people need more protein.

The recommended daily protein intake is 60 grams for men and 55 grams for women.

Carbohydrates are your own driving force

Carbohydrates are often avoided from weight loss diet plans as if they cause plague. A protein diet may help you achieve that coveted number, but if you want your brain to function as expected, you need carbs because they are the main source of energy. Each gram has 4 calories.

Choose healthier lots such as brown rice, millet, whole wheat, and oat, as they are nutritious and reduce carbohydrates such as biscuits, white rice, white flour, and bread. These carbohydrates are a huge source of fiber that is important to the digestive system. It also lowers cholesterol levels and controls blood sugar levels.

Fruits rich in fiber are bananas, apples, mangoes, oranges, strawberries and raspberries. When it comes to vegetables, the darker the color, the more fiber there is, such as artichokes, Brussels sprouts, broccoli, beetroot, and carrots. Legumes such as lentils, common beans, and chickpeas have the highest fiber content.

If you are consuming 2000 calories / day, the recommended carbohydrate intake is 225 to 325 grams per day.

Fat is not all evil

When you hear the word “fat”, you immediately associate it with something bad. But your body also needs fat, not in excess. Fat supports cell growth, protects organs, helps store nutrients, produces the hormones it needs, and keeps the body warm.

Like everything in this world, we have good and bad fats. Good people are monounsaturated fats and polyunsaturated fats, which help lower cholesterol levels. Bad guys like saturated fats and trans fats raise cholesterol levels. These good people are found in sunflower oil, fish oil, olive oil, seeds, almonds, cashew nuts and sesame seeds.

With a 2,000 calorie diet, you get 16 to 22 grams of fat daily. However, do not consume more than 30% of calories from fat.

Vitamins and minerals are your health companion

How to make a balanced diet

These friendly companions perform hundreds of complex chores for your body. Your body needs about 30 vitamins and minerals, but it cannot be synthesized by itself. Ingesting enough vitamins and minerals helps to strengthen bones, heal wounds, and strengthen the immune system. Lack of these nutrients can cause serious problems such as scurvy, headaches, blindness and rickets.

However, mineral intake is easy because it is less fragile than vitamins, which become inactive quickly with even the slightest exposure. Therefore, a cooked diet does not meet your vitamin requirements. To meet that requirement, you need to consume whole vegetables and fruits. Find out your daily vitamin requirements, as it depends on your age and physiology. Also, avoid excessive intake of vitamins and minerals. They all have tolerance limits, and too many of them can lead to entirely new problems.

Put everything together

Tracking your daily calorie intake can be tricky and can discourage you from maintaining a healthy diet. How can you eat dozens of things and remember your total calorie count? But thankfully, we were born in this modern age. The resources we have available can make our lives more convenient, including various apps. FatSecret, My plate Calorie Tracker, and Footucate are some of the apps that help you track calories and maintain a balanced diet.

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Author: Warda Soomro

Warda Soomro firmly believes that content is king, and that belief is solidified by her experience as a content marketer. Are there any other marketing spells that can build absolute trust in your audience? Walda doubts that. Her work at Ibex.digital is a source of her pride that customer trust and conversions have been catapulted thanks to well-studied, gist and detailed content.


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