Have you ever asked yourself why some people appear to have more energy than they could ever use or are always tired? The answer is very often in their diet. As you all know, having a balanced diet plan means you will get all the nutrients the body requires to perform exceptionally well. But where do you start? Now, let’s look at how one can achieve that balance to support your body and help you thrive!
What is a Balanced Diet Plan?
A balanced diet plan involves taking different foods in the correct proportion to meet the body’s needs for carbohydrates, proteins, fats, vitamins, and minerals. In as much as it involves a well-coordinated and segregated diet plan to build muscles or maintain that trim workout figure.
As mentioned by the WHO, eating balanced meals helps prevent chronic diseases prevalent among individuals, including heart disease, stroke, and diabetes. It was reported that roughly 31 percent of heart disease risks could be wiped out with diet alone!
Components of a Balanced Diet Plan
Balance in food doesn’t mean withholding food from your diet but selecting the right food in the right proportions. Here’s a breakdown of what your balanced diet plan should include:
Carbohydrates (45-65% of daily intake)
Many people decide to avoid carbs for some weird reason; don’t do that! Carbs are the primary source of energy for the human body. Include grains such as oats, quinoa, brown rice, and wholemeal bread. These options contain fiber, thus giving you fewer chances of overeating when you are in any of the options.
Protein (10-35% daily intake)
Protein is needed for muscle formation and repair. These should encompass poultry products, fish, eggs, beans, and tofu. The amount of protein to be taken depends on the weight loss diet plan in exercise; for a balanced diet plan, it is recommended that one should consume 0.8 grams of protein per kilogram of body weight.
Healthy Fats (20-35% of daily intake)
Not all fats are bad! Healthy fats from sources like avocados, nuts, seeds, and olive oils are important for proper brain function and balanced hormones. Replace all trans fats with good types of fats and try to get as many unsaturated fats as possible.
Fruits and Vegetables (5 servings per day)
These are full of vitamins, minerals, and antioxidants. Research has shown that people who take at least five portions of fruits and vegetables daily have their chances of developing chronic diseases slashed by a fifth. Try and give your meal a rainbow look by making each meal a bowl of different colored foods like berries, salad bowls, peppers, and oranges.
Dairy or Alternatives
Milk, yogurt, and cheese are good sources of calcium, and these foods guarantee strong bones. If you are a person who is unable to digest lactose or you are vegan, you should use almond or soy milk, which has added nutrients.
Water
Despite being downplayed, water is part of the balanced diet plan you need to include in your eating plan. It enhances taking food, regulates body temperature, and has a function in purging. Try to drink not less than 8 glasses of water per day to help your kidneys do their work efficiently!
Final Thoughts
It does not entail the elimination of your favorite foods when making a balanced diet plan, but it involves an overhaul of how you intake your foods. Restriction coupled with portion control and consistency will by all means put you on the right track to a better and healthier lifestyle. Just keep your mind on the fact that it is the goal that is not the ideal one but the attempt at the improved one that most matters. So begin today and help your body get what it needs and deserves!