A balanced diet is good for your physical and mental health. It can reduce the risk and severity of obesity ,heart ,disease,diabetes,hypertension ,depression and cancer.
Why a balanced diet ?
Sometimes we eat because we enjoy the taste and experience of different foods . Sharing food and meals are important social events.
But other than for pleasure , we need food to get nutrients,vitamins,minerals and energy.
Very few food are either all good or all bad .By having an idea of the balance in your diet ,it should be easier to enjoy food and be healthy.
Essential nutrients for a healthy diet
| Nutrient | %of daily calories | Function | Source |
| Carbs | 45-55% | Energy | Grains(refined & unrefined):wheat,maize,corn,millet,oats,rice,flour,pasta,noodles;potatoes; sweet potatoes,yam.Fruit(sugar). |
| Protien | 10-35% | Tissue growth and maintence | Meat,fish,nuts ,eggs ,soya ,beans and pulses. |
| Fat | 20-35% from fat | Energy ,energy storage,hormone production | Nuts ,seeds,plant oils ,dairy products (milk,cheese). |
| Fibre | include in carbs | Regulates blood sugar levels,bowel function and bowel health | Peas ,beans,vegetables,fruit,oats,whole grains ,brown rice ,nuts,seeds. |
| Vitamin & minerals | trace | Metabolism reulation,aiding cell growth,other biochemical functions | sfecific to each vitamin/menerals.A range of vegetables,lean meat,nuts and seeds will cover most people’s needs. |
| Water | 0 | Maintaining hydration | Drinking water,other beverags.About 20% of water intake comes from food. |
Healthy Gyaan 