Table of contents
Introduction
We all talk about nutrition, almost every day, but what do we understand by nutrition and what is balanced nutrition.
Is it important for our body to have balanced nutrition, if so why? I get these questions asked from many.
These questions sort of inspired me to write this article which talks all about nutrition and its significance in our daily diet.
What is Nutrition?
Nutrition is how food affects the health of the body. Food provides nutrients for survival and helps the body function efficiently and stay healthy.
Food comprises of two basic categories of nutrients:
Macronutrients-
Macronutrients include protein, carbohydrates, and fats. Macro means large, so these are the nutrients that we need to eat in relatively large amounts in the diet.
They provide energy to fuel the body and play specific roles in maintaining health such as building muscles and maintenance of the body.
Micronutrients-
Vitamins and minerals are considered micronutrients as they are required in smaller quantities.
They do not provide calories but serve a variety of critical functions to ensure that the body operates optimally.
They help support overall health and play important roles in cell metabolism and neurological functions too.
So, what is a Balanced Nutrition?
Balanced nutrition is one that provides all the nutrients in required amounts and proper proportions.
The best way that we can balance nutrition is by eating the right amounts of a large variety of foods.
These provide the proteins, carbohydrates, fats, minerals, and vitamins needed for a healthy body.
The right amounts of water and exercise are also critical to good health.
The quantities of foods needed to meet the nutrient requirements vary with age, gender, physical activity, and physiological status.
A balanced diet should provide around 60-70% of total calories from carbohydrates, about 10-12% from proteins, and 20-25% from fat. It should also provide non-nutrient (Dietary fibre), antioxidants, and phytochemicals.
The Food Groups
A food group is a collection of foods that have similar nutritional or biological properties. Foods are grouped together because they provide similar amounts of the key nutrients in that food group.
To meet the nutrient requirements essential for good health, you need to eat a variety from each of these groups daily, in a recommended amount.
The five food groups include:
- Cereals Grains and Products
- Pulses and Legumes
- Milk, Fish and Meat
- Fruits and Vegetables
- Fats and sugars
We can use the five-food group system for planning a balanced menu to achieve nutritional adequacy. A balanced diet is often represented by different symbols-
Wheel, Plate, or Circle
A wheel, plate, or circle symbol suggests a balance of foods is desirable. The circle, plate, or wheel has sections with different food groups. This helps to choose variety at a glance. The best meal plan is one that includes a balance of items from different food groups.
The Rainbow
The rainbow symbol emphasizes variety. It is a representation that includes foods of different colours by adding different kinds of fruits and vegetables into the diet.
The colour pigments of our foods are phytochemicals that possess antioxidant, anti-inflammatory, anti-bacterial, immune-boosting properties that promote good health and better quality of life.
For example, yellow and red fruits and vegetables such as mangoes, carrots, etc are rich in β- carotene. We need vitamin A to keep our skin, eyes, and hair healthy, and β- carotene converts into Vitamin A. Fisetin, found in apples, strawberries, blueberries, grapes, onions, etc has anti-aging effects.
Green coloured veggies and leaves are rich in iron, potassium, and magnesium and so should be consumed by adolescent girls, pregnant and lactating women, or people who are suffering from iron deficiency.
Red fruits like watermelon, peach, tomatoes, watermelon contain lycopene that has cardioprotective properties and important in fighting against different types of cancer.
Food Pyramid
A pyramid symbol
recommends the number of servings from various food groups. It decreases from a solid foundation at the bottom (or the base) to the top in the shape of a pyramid.
A food pyramid serves as a tool for people to design a healthy diet and it delivers an overview of different kinds of foods our body needs to maintain health and keep diseases at bay.
It is a representation of a well-balanced healthy diet plan which when consumed, provides the body with all essential macro and micronutrients.
Colourful vegetables and fruits are in the next level which should be included in ample amounts to meet the daily requirement of vitamins and minerals.
Animal foods and milk products are in the next level up the hierarchy that should be included in moderate amounts. At the top comes the highly processed foods, sugars, fats, and oils that should be consumed sparingly.
Cereals, pulses, and grains
account for the major share of energy in a normal diet. They provide mostly carbohydrates as starches.
In view of the intake, cereals also provide other nutrients such as protein, calcium, iron, and B complex vitamins.
Cereals contain 6-12% protein which is generally deficient in amino acid lysine, hence, to improve its protein quality they should be combined with legumes (beans), nuts, seeds, dairy, or meat.
Half of the grain category should be from whole grains for fibre and vitamins.
Vegetables
provide vitamins, minerals, and fibre. Certain vegetables such as potatoes also provide carbohydrates and some vegetable protein, which needs to be eaten with another protein food to be complete.
Fruits
provide different vitamins, minerals, and fibre.
They also provide sugars for quick energy. ½ to ¾ cup or 120 to 180 mL of fruit juice is the same as one serving of fruit. It is not wise to drink much more than this because the high sugar tends to replace other needed foods.
Milk and milk products
provide complete proteins and major minerals, particularly calcium.
We can usually supplement milk and milk products with vitamin D and vitamin A.
If we are unable to consume dairy products in the recommended amounts, we should make special efforts to eat other calcium-rich foods or take a calcium supplement.
This is particularly important for women.
Meat, chicken, eggs, and fish
can provide complete protein.
We can get complete protein from legumes (e.g., soybeans) if we eat nuts/seeds or grains such as rice or corn at the same meal to provide limiting amino acids.
We call it mutual supplementation of foods. Legumes are low in amino acid methionine, while rice, wheat, and other cereals are limiting in lysine.
So, when we eat a combination meal of pulses and cereals, we get a more complete protein.
Vegetable oils
can provide a balance of essential fatty acids. Use them in food preparation (frying, salad dressings, spreads, etc.).
Canola and soy oils are preferred. Mustard and hemp seed oils are similar but less common. Olive oil is high in healthy monounsaturated fat and has a good ratio (although relatively low amounts) of essential fatty acids. Peanut, corn, sesame, sunflower, and safflower oils are relatively low in essential omega–3 fatty acids.
Half of the servings in the oil category should be one of the vegetable oils providing essential fatty acids each day. Tropical oils (e.g., coconut and palm) are extremely low in essential fatty acids.
Conclusion
To achieve a balanced nutrition it is important that you get the right types of foods in the right amounts.
In addition to all these food groups, it is essential to take an adequate amount of water as it is one of the key nutrients that keep one hydrated and hence is of paramount importance in good health maintenance. The human body is essentially 80% water.
Therefore, we must keep that balance to survive and stay healthy.
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Informative write up👍