Balanced nutrition for health

Article:

Balanced nutrition for health: guide to optimal well -being

Part 1: Fundamentals of a balanced diet

A balanced diet is the basis of good health and longevity. This is not just a diet, but a lifestyle that implies the use of products in the correct proportions to provide the body with all the necessary nutrients. These substances include macro elements (proteins, fats and carbohydrates) and trace elements (vitamins and minerals). The disadvantage or excess of any of these elements can lead to various health problems.

• Macro elements: Energy and building blocks

  • Proteins (proteins): It is vital for the construction and restoration of fabrics, the development of enzymes and hormones, as well as maintaining the immune system. Proteins consist of amino acids, some of which are indispensable and should come with food.

    • Sources: Low -fat meat (chicken, turkey, beef), fish (salmon, tuna, cod), eggs, dairy products (yogurt, cottage cheese, milk), legumes (beans, lentils, chickpeas), tofu, cinema, nuts and seeds.

    • Daily need: About 0.8 grams of protein per kilogram of body weight for adults leading a sedentary lifestyle. Athletes and people involved in physical labor requires more protein (1.2-2.0 grams per kilogram of body weight).

    • The consequences of the deficiency: Muscle weakness, growth retardation (in children), reducing immunity, fatigue, hair loss, swelling.

    • The consequences of excess: The load on the kidneys, an increase in cholesterol (when using a large amount of fatty meat), constipation.

  • Fat (lipids): They provide energy, help to absorb fat -soluble vitamins (a, d, e, k), are necessary for the synthesis of hormones and maintaining cell health. It is important to distinguish beneficial and harmful fats.

    • Types of fat:

      • Saturated fats: They are mainly contained in animal products (red meat, butter, cheese) and some vegetable oils (palm, coconut). Eating in large quantities increases the level of “bad” cholesterol (LDL).

      • Transjir’s: Formed in the process of hydrogenization of vegetable oils. Contained in fast food, pastries, margarine. Extremely harmful to health, increase the level of “poor” cholesterol and reduce the level of “good” cholesterol (HDL).

      • Unsaturated fats: Useful for the health of the heart and blood vessels.

        • Mononasized fats: Contained in olive oil, avocados, nuts (almonds, hazelnuts).

        • Paul -Eathed out fats: Contained in fish (salmon, mackerel, herring), linen seeds, walnuts, sunflower oil. They include omega-3 and omega-6 fatty acids that are necessary for the health of the brain and the immune system.

    • Daily need: 20-35% of the total calorie content of the diet. At the same time, most of the unsaturated fats should be most of them.

    • The consequences of the deficiency: Dry skin, fragility of hair, hormonal disorders, decrease in the absorption of fat -soluble vitamins.

    • The consequences of excess: Obesity, an increase in cholesterol, the risk of cardiovascular diseases.

  • Carbohydrates (carbohydrates): The main source of energy for the body. It is important to choose complex carbohydrates that slowly release energy and provide a feeling of satiety for a long time.

    • Types of carbohydrates:

      • Simple carbohydrates: Contained in sugar, honey, fruits, sweets. They are quickly absorbed and cause a sharp jump in blood sugar.

      • Complex carbohydrates: Contained in whole grain products (brown rice, oatmeal, buckwheat, whole grain bread), legumes, vegetables. Slowly absorbed and provide energy for a long time. Contain a lot of fiber.

    • Daily need: 45-65% of the total calorie content of the diet. Preference should be given to complex carbohydrates.

    • The consequences of the deficiency: Fatigue, headaches, irritability, muscle weakness.

    • The consequences of excess: Weight gain, increasing blood sugar, risk of type 2 diabetes.

• Microelements: vitamins and minerals

  • Vitamins: Organic substances necessary for the normal functioning of the body. Each vitamin plays a certain role.

    • Vitamin A: It is necessary for vision, health of the skin and mucous membranes, the immune system. Contained in carrots, sweet potatoes, spinach, liver, eggs.

    • Vitamin D: It is necessary for the absorption of calcium and phosphorus, the health of bones and teeth, the immune system. It is synthesized in the skin under the influence of sunlight. Contained in oily fish, egg yolk, dairy products enriched with vitamin D.

    • Vitamin E: Antioxidant, protects the cells from damage. Contained in vegetable oils, nuts, seeds, green leafy vegetables.

    • Vitamin K: It is necessary for blood coagulation. Contained in green leafy vegetables (spinach, broccoli, cabbage).

    • B vitamins B: It is necessary for energy exchange, health of the nervous system, blood formation. Contained in whole grain products, meat, fish, eggs, legumes, nuts.

    • Vitamin C: Antioxidant is necessary for the immune system, skin health and connective tissue. Contained in citrus fruits, berries, Bulgarian pepper, broccoli.

  • Minerals: Inorganic substances necessary for the normal functioning of the body.

    • Calcium: It is necessary for the health of bones and teeth, muscle function, nervous system. Contained in dairy products, green leafy vegetables, legumes.

    • Iron: It is necessary for the transport of oxygen in the blood. Contained in red meat, liver, legumes, spinach.

    • Potassium: It is necessary to regulate blood pressure, muscle function, nervous system. Contained in bananas, potatoes, tomatoes, avocados.

    • Magnesium: It is necessary for muscle function, nervous system, energy metabolism. Contained in nuts, seeds, whole grain products, green leafy vegetables.

    • Zinc: It is necessary for the immune system, healing of wounds, growth and development. Contained in meat, seafood, nuts, seeds.

    • Iodine: It is necessary for the thyroid gland. Contained in seafood, iodized salt.

  • Daily need: In vitamins and minerals, it is different and depends on the age, gender, state of health and other factors. It is recommended to use a variety of products to provide the body with all the necessary trace elements. In some cases, the intake of vitamin-mineral complexes as prescribed by the doctor may be required.

  • The consequences of the deficiency: The deficiency of vitamins and minerals can lead to various diseases and disorders in the body. For example, vitamin D deficiency can lead to rickets in children and osteoporosis in adults, and iron deficiency to anemia.

  • The consequences of excess: Excess of some vitamins and minerals can also be harmful to health. For example, an excess of vitamin A can lead to damage to the liver, and an excess of iron to poisoning.

Part 2: planning a balanced diet

Compilation of a balanced diet is a key step to a healthy lifestyle. Here are some tips that will help you with this:

• The principle of plate: Divide your plate into three parts. Half of the plates should be occupied by vegetables and fruits, quarter – protein products (low -fat meat, fish, legumes), and a quarter to complex carbohydrates (whole grain products).

• Variety: Use a variety of products from different groups. This will ensure the receipt of all necessary nutrients.

• Seasonality: Give preference to seasonal fruits and vegetables. They contain more vitamins and minerals and usually cost cheaper.

• Water balance: Drink enough water during the day. Water is necessary for all processes in the body. The recommended daily norm is 1.5-2 liters.

• Healthy snacks: Choose beneficial snacks between basic meals. For example, fruits, vegetables, yogurt, nuts.

• Limitation: Limit the consumption of processed products, sugar, salt, saturated and trans fats.

• Attentiveness: Listen to your body and eat when you feel hunger. Do not overeat.

• Planning: Plan your food meals in advance. This will help you avoid spontaneous and unhealthy elections.

• Reading labels: Carefully read the labels of food. Pay attention to the composition, calorie content, the content of fat, sugar and salt.

• Cooking: Prepare food at home to control the ingredients and methods of cooking. Give preference to cooking, extinguishing, baking and steaming.

Examples of balanced meals:

• Breakfast: Oatmeal on water or milk with fruits and nuts; eggs with whole grain bread and avocados; Yogurt with berries and muesli.

• Dinner: Chicken breast or fish with vegetable salad and brown rice; vegetable broth with lentils and whole grain bread; Salad with tuna, legumes and vegetables.

• Dinner: Baked fish with vegetables; stew with vegetables and buckwheat; Vegetable stew with tofu.

Part 3: Balanced diet for different age groups and health status

The needs for nutrients change depending on age, gender, physical activity and health status.

• Children and adolescents: For growth and development, children and adolescents need a sufficient amount of protein, calcium, iron and other vitamins and minerals. It is important to provide a variety of nutrition, including fruits, vegetables, whole grain products, dairy products and low -fat meat. The consumption of sweets, carbonated drinks and fast food should be limited.

• Pregnant and lactating women: During pregnancy and breastfeeding, the need for nutrients increases significantly. It is necessary to consume a sufficient amount of protein, folic acid, iron, calcium and omega-3 fatty acids. It is recommended to consult a doctor or nutritionist to draw up an individual food plan.

• Elderly people: With age, appetite and ability to absorb nutrients are reduced. Therefore, it is important for older people to consume nutrients rich in protein, calcium, vitamin D and fiber. Dehydration should be avoided and sufficient fluid consumption.

• Athletes: Athletes need more calories and nutrients than people leading a sedentary lifestyle. It is important to use a sufficient amount of protein to restore muscles, carbohydrates for energy and liquid to maintain hydration. It is recommended to consult with a nutritionist to draw up an individual food plan that takes into account the sport and the intensity of training.

• People with chronic diseases: In the presence of chronic diseases, such as diabetes, cardiovascular diseases, kidney diseases and gastrointestinal tract, it is necessary to adhere to a special diet recommended by the doctor. The purpose of the diet is to control the symptoms of the disease, prevent complications and improve the quality of life.

Examples of diets for various diseases:

• Diabetes: Limiting simple carbohydrates (sugar, sweets), the use of complex carbohydrates (whole grain products), portion size control, regular meals.

• Cardiovascular diseases: The restriction of saturated and trans fats, the use of unsaturated fats (olive oil, fish), restriction of salt, the use of foods rich in fiber (vegetables, fruits, whole grain products).

• Kidney diseases: Restriction of protein, phosphorus, potassium and sodium. It is recommended to consult a nutritionist to draw up an individual food plan.

• Diseases of the gastrointestinal tract: Avoiding products that cause irritation (acute, fatty, fried food), eating easily digestible food, fractional nutrition.

Part 4: Advantages of a balanced diet

Balanced nutrition has a huge impact on health and well -being. Here are some of its advantages:

• Maintaining a healthy weight: A balanced diet helps maintain healthy weight, which reduces the risk of obesity and related diseases, such as type 2 diabetes, cardiovascular diseases and some types of cancer.

• Strengthening the immune system: The use of a sufficient amount of vitamins, minerals and antioxidants strengthens the immune system and helps the body fight infections.

• Improving energy level: A balanced diet provides the body with the necessary nutrients for energy production, which helps to feel more vigorous and energetic throughout the day.

• Improving mental activity: Nutrients, such as omega-3 fatty acids, vitamins of group B and antioxidants, are necessary for brain health and improve mental activity, memory and concentration.

• Reduction of risk of developing chronic diseases: A balanced diet reduces the risk of chronic diseases such as cardiovascular diseases, type 2 diabetes, some types of cancer and osteoporosis.

• Improving the condition of the skin, hair and nails: Nutrients, such as vitamins A, C, E, zinc and protein, are necessary for the health of the skin, hair and nails.

• Maintaining the health of bones and teeth: Calcium, vitamin D and other minerals are necessary for the health of bones and teeth.

• Improving digestion: The use of a sufficient amount of fiber helps to maintain healthy digestion and prevents constipation.

• Life extension: A balanced diet and a healthy lifestyle in general contribute to longevity and improvement of the quality of life.

Part 5: common errors in nutrition and how to avoid them

Many people make nutrition mistakes that can adversely affect their health. Here are some of the most common mistakes and tips on how to avoid them:

• Breakfast pass: Breakfast is the most important meal, as it launches metabolism and provides the body with energy for the whole day. Do not miss breakfast and choose nutritional products, such as oatmeal, eggs or yogurt with fruits.

• Irregular meals: Unregular meals can lead to overeating and weight gain. Try to eat regularly, every 3-4 hours.

• Overeating: Overeating leads to excess calories and weight gain. Listen to your body and eat until you feel full, but not crowded.

• The use of a large number of processed products: Processed products usually contain a lot of sugar, salt, saturated and trans fats, as well as few nutrients. Limit the consumption of processed products and give preference to whole, unprocessed products.

• The use of a large amount of sugar: Sugar leads to sharp jumps in blood sugar, weight gain and an increase in the risk of type 2 diabetes. Limit sugar consumption and avoid sweet drinks and desserts.

• The use of a large amount of salt: Salt increases blood pressure and increases the risk of developing cardiovascular diseases. Limit salt consumption and avoid salted appetizers and processed products.

• Insufficient water consumption: Insufficient water consumption can lead to dehydration, fatigue and headaches. Drink enough water during the day, especially during physical exertion.

• Insufficient consumption of fruits and vegetables: Fruits and vegetables are a rich source of vitamins, minerals and fiber. Try to use at least 5 portions of fruits and vegetables per day.

• Too strict diets: Too strict diets can lead to a deficiency of nutrients, a slowdown in metabolism and a sense of deprivation. Instead of strict diets, choose a balanced diet and a healthy lifestyle.

• Ignoring the needs of the body: Each person is unique and has their own needs for nutrients. Listen to your body and adapt your diet in accordance with your individual needs.

Part 6: Practical tips for transition to a balanced diet

The transition to a balanced diet can be complex, but executable. Here are a few practical tips that will help you with this:

• Start gradually: Do not try to change everything at once. Start with small changes and gradually introduce new habits.

• Plan your food meals: Planning meals will help you avoid spontaneous and unhealthy elections.

• Prepare food at home: Cooking at home allows you to control the ingredients and methods of cooking.

• Drive the food diary: Keeping a food diary will help you track your food habits and identify areas that require improvement.

• Look for support: Talk to friends, family or nutritionist about your goals and ask them about support.

• Do not give up: Be patient and do not give up, even if you have failures. It is important to continue to move to your goal – a healthy and balanced diet.

• Replace unhealthy products healthy: Instead of sweet drinks, drink water or herbal tea. Instead of white bread, choose whole grain. Instead of fried foods, give preference to boiled, stewed or baked.

• Experiment with new recipes: Try new recipes for healthy and delicious dishes.

• Enjoy food: Food should be pleasure. Enjoy the taste, aroma and texture of food.

• Remember the feeling of measure: Everything is good in moderation. Do not deprive yourself of your favorite products, but use them in moderate quantities.

• Seek professional help: If it is difficult for you to make a balanced diet yourself, seek help from a nutritionist or doctor.

Part 7: Myths about a balanced diet

There are many myths about a balanced diet that can mislead and make it difficult to transition to a healthy lifestyle. Here are some of the most common myths and facts that refute them:

• Myth: Fats are harmful to health.

  • Fact: Not all fats are harmful to health. Unsaturated fats, such as omega-3 fatty acids, are necessary for the health of the heart and brain. It is important to limit the consumption of saturated and trans fats.

• Myth: Carbohydrates are harmful to health.

  • Fact: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates, such as whole grain products, and limit the consumption of simple carbohydrates, such as sugar and sweets.

• Myth: Protein is harmful to the kidneys.

  • Fact: The use of a large amount of protein can be harmful to the kidneys in people with kidney diseases. Healthy people do not harm the kidneys by moderate use of protein.

• Myth: Fruits contain a lot of sugar and therefore are harmful to health.

  • Fact: Fruits contain natural sugar, as well as vitamins, minerals and fiber. Eating fruits in moderate quantities is good for health.

• Myth: Gluten must be avoided.

  • Fact: Gluten is harmful only for people with celiac disease or gluten intolerance. There is no need to avoid healthy people.

• Myth: Organic products are more useful than inorganic.

  • Fact: Organic products contain less pesticides, but not necessarily more nutritious than inorganic.

• Myth: You need to drink a lot of milk for the health of bones.

  • Fact: Milk is a good source of calcium, but there are other calcium sources such as green leafy vegetables, legumes and enriched products.

• Myth: You can’t eat after 6 pm.

  • Fact: It doesn’t matter when you eat, it is important how many calories you consume during the day.

• Myth: You can lose weight only with diets.

  • Fact: You can lose weight with a balanced diet, physical exercises and a healthy lifestyle in general.

• Myth: Expensive products are more useful cheap.

  • Fact: The price is not always an indicator of the benefits of the product. Many healthy products, such as vegetables, fruits, legumes and whole grains, are relatively inexpensive.

Compliance with a balanced diet is an investment in your health and well -being. Follow the recommendations given in this article, and you can improve your well -being, increase energy level and reduce the risk of chronic diseases. Do not forget that healthy diet is not a diet, but a lifestyle.