The importance of balanced diets lies in the nutritional needs of organs and tissues. Without adequate absorption of nutrients, the body cannot function effectively. In recent years emphasis has been placed on the importance of maintaining balanced diets, adapted to the needs of each person. While there was much “boom” regarding the so-called “miracle” diets, it was determined that they are not effective and that, contrary to this, they become counterproductive. The problem is that many people are still unaware of this and continue to accept restrictive and dangerous feeding regimes. In addition, many adopt hypocaloric plans that, in the long run, lead to nutritional deficiencies, weight gain, among other effects.
Why are balanced diets a necessity for everyone? What does it consist on? To solve these questions we want to share some relevant aspects about the diets. Also, we leave you a brief guide so you can start improving your diet right now. Take note!
What are Balanced Diets?
Balanced diets are those that provide the body with all the nutrients it needs to function properly. They can vary based on a person’s age, habits and current health status. Basically they must provide:
- Macronutrients: which include proteins, carbohydrates and fats?
- Micronutrients: including all vitamins, from A to K, as well as minerals such as calcium, magnesium, potassium and iron.
In general, an average person needs about 2000 calories a day to maintain their weight. However, this measure is also conditioned by the mentioned factors. For example, the caloric needs of a person who exercises are superior to those of a sedentary person.
Why are Balanced Diets Important?
The importance of balanced diets lies in the nutritional needs of organs and tissues. Without adequate absorption of nutrients, the body cannot function effectively. In fact, nutrient deficiency increases the risk of infections, diseases, fatigue and poor physical performance. In the case of children, a bad diet compromises the process of growth and cognitive development. Even, its effects may persist for the rest of their lives.
“However, poor eating habits are a leading cause of overweight and obesity”.
This, of course, is countered with a good choice of food. Other reasons to maintain balanced diets are:
- Prevention of heart disease
- Less risk of cancer and autoimmune diseases
- Better physical and mental performance
- Regulation of blood glucose
- Better skin and hair health
How to make a Balanced Diet?
There are many types of balanced diets, all healthy. Your choice may vary depending on the needs of each one. Because of this, the main recommendation is to consult with a doctor or nutritionist to design the most appropriate plan in each case. However, in general, a good diet can be achieved by attending to the following:
- Increase the consumption of fruits and vegetables in all its varieties
- Consume lean meats, such as chicken and turkey
- Take dairy products in moderation (as long as you do not have intolerance)
- Choose whole grains or whole grains
- Include nuts and seeds at breakfast and snacks
- Eat blue or white fish at least twice a week
- Increase legume consumption
- Use healthy oils (such as olive or coconut), instead of refined oils or animal oils
- Ingest more water and healthy drinks
Of course, for balanced diets to meet their objective, it is necessary to learn to differentiate those foods that are not so good for health. Then, as a complement to the above, it is advisable to limit:
- Red meats and sausages
- Refined flours and derivatives
- Sugar-based products
- Fritters and other sources of trans fats
- Canned and cured products
- Table salt and products rich in sodium
- Soft drinks or sugary sodas
How much do you take care of your food? If you still do not adopt a healthy diet, it’s a good time to start. Do not forget that many aspects of your health depend on good nutrition. If you have doubts, consult your trusted nutritionist.