BALANCE DIETBALANCE DIET

By Maher NazBy Maher Naz

Balanced dietBalanced diet

A balanced diet is one that gives your A balanced diet is one that gives your body the nutrition it needs to function body the nutrition it needs to function properly. properly.

In order to get truly balanced In order to get truly balanced nutrition, you should obtain the nutrition, you should obtain the majority of your daily calories from majority of your daily calories from fresh fruits and vegetables, whole fresh fruits and vegetables, whole grains, and lean proteins (fish, grains, and lean proteins (fish, chiken(skinless) etc). chiken(skinless) etc).

What Are Calories?What Are Calories?

The number of calories in a meal is a measure The number of calories in a meal is a measure of the amount of energy stored in that food. of the amount of energy stored in that food. Your body uses calories from food for walking, Your body uses calories from food for walking, thinking, breathing, and everything else it does. thinking, breathing, and everything else it does. The average person needs to eat about 2,000 The average person needs to eat about 2,000 calories every day to maintain his or her weight.calories every day to maintain his or her weight.

A person’s daily calorie intake should be based A person’s daily calorie intake should be based on age, gender, and physical activity level. on age, gender, and physical activity level. Men generally need more calories than women, Men generally need more calories than women, and active people need more calories than and active people need more calories than sedentary (inactive) people.sedentary (inactive) people.

The following examples of calorie intake are The following examples of calorie intake are based on U.S. Department of Agriculture based on U.S. Department of Agriculture

(USDA) guidelines:(USDA) guidelines: children ages 2 to 8: 1,000 to 1,400 children ages 2 to 8: 1,000 to 1,400 active women ages 14 to 30: 2,400active women ages 14 to 30: 2,400 sedentary women ages 14 to 30: 1,800 to 2,000sedentary women ages 14 to 30: 1,800 to 2,000 active men ages 14 to 30: 2,800 to 3,000active men ages 14 to 30: 2,800 to 3,000 sedentary men ages 14 to 30: 2,000 to 2,600sedentary men ages 14 to 30: 2,000 to 2,600 active men and women over 30: 2,200 to 3,000active men and women over 30: 2,200 to 3,000 sedentary men and women over 30: 1,800 to sedentary men and women over 30: 1,800 to

2,2002,200

The source of your daily calories is just as The source of your daily calories is just as important as the number of calories you important as the number of calories you consume. consume.

You should limit your consumption of “empty You should limit your consumption of “empty calories,” or those that provide little or no calories,” or those that provide little or no nutritional value. nutritional value.

The USDA defines empty calories as calories that The USDA defines empty calories as calories that come from sugars and solid fats, such as butter come from sugars and solid fats, such as butter and shortening. and shortening.

According to the USDA, Americans According to the USDA, Americans consume empty calories most often in:consume empty calories most often in:

bacon and sausages bacon and sausages cakescakes cheesecheese cookiescookies doughnutsdoughnuts energy drinksenergy drinks fruit drinksfruit drinks ice creamice cream pizzapizza sports drinks and sodassports drinks and sodas

Why a Balanced Diet Is Why a Balanced Diet Is Important Important

A balanced diet is important because your body’s A balanced diet is important because your body’s organs and tissues need proper nutrition to work organs and tissues need proper nutrition to work effectively. effectively.

Without good nutrition, your body is more prone Without good nutrition, your body is more prone to disease, infection, fatigue, and poor to disease, infection, fatigue, and poor performance. Children with a poor diet run the performance. Children with a poor diet run the risk of growth and developmental problems. risk of growth and developmental problems.

Rising levels of obesity and diabetes in America Rising levels of obesity and diabetes in America are prime examples of the effects of poor diet are prime examples of the effects of poor diet and lack of exercise. The USDA reports that four and lack of exercise. The USDA reports that four of the top 10 leading causes of death in the of the top 10 leading causes of death in the United States are directly influenced by diet. United States are directly influenced by diet. These are: These are:

heart diseaseheart disease cancercancer strokestroke diabetes diabetes

How to Achieve a Balanced How to Achieve a Balanced DietDiet

At the core of a balanced diet are At the core of a balanced diet are foods that are high in vitamins, foods that are high in vitamins, minerals, and other nutrients and low minerals, and other nutrients and low in unnecessary fats and sugars. The in unnecessary fats and sugars. The following are essential parts of a following are essential parts of a balanced diet.balanced diet.

The following are essential parts of a balanced diet.The following are essential parts of a balanced diet.

FruitsFruitsfruits make quick and tasty snacks. fruits make quick and tasty snacks.

Vegetables Vegetables Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens. spinach, kale, green beans, broccoli, and collard greens.

GrainsGrainsWhole grains, which are prepared using the entire grain, including the hull, provide Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas. much more nutrition. Try switching from white to whole-grain breads and pastas.

Proteins Proteins Meats and beans are primary sources of protein, which is essential for proper muscle Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. beef and pork are the best option. Nuts and beans are also good sources of protein. Nuts and beans are also good sources of protein.

DairyDairyDairy products provide calcium, vitamin D, and other essential nutrients. Dairy products provide calcium, vitamin D, and other essential nutrients.

OilsOilsOils should be used sparingly. Avoid foods that have been deep-fried in oil because Oils should be used sparingly. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.they contain a large number of empty calories.

The USDA highlights these key substances The USDA highlights these key substances that Americans should consume less of in that Americans should consume less of in order to maintain a balanced diet and a order to maintain a balanced diet and a healthy weight:healthy weight:

alcoholalcohol cholesterolcholesterol refined grainsrefined grains solid and saturated fatssolid and saturated fats salt salt sugarssugars

If you have questions about your diet If you have questions about your diet or feel that you need to lose weight or feel that you need to lose weight or eat better, schedule an or eat better, schedule an appointment with your doctor or a appointment with your doctor or a nutritionist. nutritionist.

They can suggest dietary changes They can suggest dietary changes that will help you get the nutrition that will help you get the nutrition you need and, if necessary, lose you need and, if necessary, lose weight. weight.