balanced meals

7/28/2019 Balanced Meals

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IntroductionAll food is nutritious and a source of energy from a bowl of soup with bread to a

snack. As with most things in life, its about getting the balance right. Knowing moreabout the nutritional benefits of different foods and snacks will help you make your ownchoice about what you eat and how you live.

A balanced diet is important to maintain health and a sensible body weight. It is

essential for a healthy body and a healthy mind. You are what you consume!

No single food will provide all the essential nutrients that the body needs to be healthy

and function efficiently. A balanced diet should contain protein, fats, carbohydrates and

fiber in the form of fresh vegetables and fresh fruit, all in the right amounts, providing

you with a good supply of essential amino acids, essential fatty acids, vitamins,minerals, and of course fresh drinking water.

In addition, the nutritional value of a person's diet depends on the overall mixture, or

balance, of food that is eaten over a period of time, as well as on the needs of the

individual. A diet that includes a variety of different foods is most likely to provide all the

essential nutrients.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and

fibre. It must contain these things in the correct proportions.

This research will focus on what constitutes a balanced breakfast, lunch and dinner, the

different food groups and the effects on our bodies when we lack a balanced diet.


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A Balanced Breakfast

If you want to start the day off on the right foot, eating a balanced breakfast isa good place to begin.

Studies have shown it really is the most important meal of the day. Breakfast provides

you with the energy and nutrients needed to have a productive morning; whether youre

learning, working, or just hanging out, you have gone anywhere from 6 to 12 hours

without eating, and its important to break that fast.

Having breakfast helps keep your metabolism at peak performance. It reduces the urge

to snack on foods high in fat and sugar. You are more likely to get your proper daily

intake of vitamins and minerals when you eat breakfast in the morning. Eating breakfast

is also essential in maintaining healthy body weight.

Its important when considering a balanced breakfast that you incorporate high -quality

proteins (eggs, nuts, lean meats like chicken or fish); they are digested more slowly, so

they allow you to feel fuller longer. Secondly, include complex carbohydrates (whole

grains, fruits and vegetables). Most people dont get adequate fiber to begin with, soadding these to your breakfast will help you get closer to your daily requirements.

Healthy fats (dairy, olive oil, and avocados), when included in your morning

breakfast, have been proven to lower your overall fat intake throughout the day.


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Here are four (4) quick and easy balanced breakfast ideas:

Veggie omelet with cheese

Two eggs, minced veggies and 1 ounce of cheese can be easily prepared in less than

five minutes.

Fruit smoothie

A handful of strawberries, almond milk and a blast in the blender and you have another

breakfast on the run.

Turkey roll up

Two slices of turkey breast rolled around a piece of string cheese and a handful of

whole wheat crackers; easy and portable.

Oatmeal with fruit and nuts

Oatmeal is simple to prepare. Just mix with milk and add your favourite fruits or nuts.

Its healthy and nutritious.

Give breakfast a try. I guarantee youll feel much better in the long run


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A Balanced Lunch

To eat is a necessity, but to eat intelligently is an art

A mid-day meal is one of the main meals of the day. Not only does it help ward off

hunger, it also provides you with the required nutrients to keep going for the rest of the

day. The glucose that your breakfast gives your body would have been used up by mid

day, and the body feels exhausted both mentally and physically after being busy for a

while. Now, there is a need to replenish your glucose levels in order to help you stay

active. Thus, eating a healthy lunch will provide you with the required energy boost to

face the rest of the day.

Eating a healthy lunch provides the nutrients necessary to give you lasting energy

throughout the afternoon. Combining foods from each food group provides a balanced

meal.

Having lunch can benefit you in many ways than you actually realize. The following are

some of the benefits you reap from eating a good mid-day meal:

A well-balanced lunch nourishes you with protein, minerals, and vitamins that is

good for the body.

It provides you with carbohydrates, which gives you an instant energy boost.

Having lunch makes you remain active and keeps you from feeling sluggish. Your brain is energized, helping you to think clearly.

You are able to think proactively and make good decisions.

You are more productive and functional at work.

It brightens up your mood and helps you socialize well.

A hearty lunch makes you feel good about yourself.


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Here are some simple lunch ideas:

Turkey and cheese sandwich on whole grain bread with lettuce and tomato

An apple and a glass of milk

A green salad with ham and cheese

A chopped hard-boiled egg and assorted chopped vegetables, Six (6) whole grain crackers, a bunch of grapes and water

Stir-fried chicken with assorted vegetables, brown rice and iced tea.

Having known why lunch is important, it is essential that we make the necessary

changes to our lunch routine. Eat heartily during the day and stay healthy.


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A Balanced Dinner

Let food be thy medicine, thy medicine shall be thy food

For many people, dinner is the biggest meal of the day, but that does not mean that youhave to eat unhealthy. If you learn how to manage portion sizes and make healthy

choices, you can eat a larger meal in the evening and still maintain an overall healthydiet. A balanced diet should include all food groups, which consists of vegetables, protein and starch. Small amounts of dairy can be added as well. While it may sounda bit complicated, it is actually quite simple to make the right food choices when itcomes to dinner time, especially one that you have time to prepare yourself and can sitdown to enjoy.

Simple dinner ideas include:

Macaroni And CheeseMacaroni and cheese from the box is high in sodium and lacks nutritional variety. Make

homemade macaroni and cheese with whole wheat pasta, low-fat milk and sharpcheddar cheese. Add a bag of frozen broccoli, peas or any other preferred vegetable. Ittakes the same amount of time to prepare as the boxed option but it provides a servingof whole grains, a serving of vegetables, and it's a good source of calcium.

Homemade PizzaDelivery pizza is high in calories and low in nutritional content, not to mention it is moreexpensive than the homemade version. Start with a pre-made pizza shell and a jar oftomato sauce that is low in sodium. Then pick your favorite toppings, includingpepperoni, black olives, pineapple, and add some fresh veggies, including onions,

peppers or mushrooms. Finally top it off with shredded part skim mozzarella.

Spaghetti With ChickenSpaghetti is a simple meal and by adding chicken you're giving your kids a balancedmeal with whole grains, lean protein and vegetables. Start boiling the noodles and at thesame time, in a separate pot, boil a few chicken breasts. When the chicken is cooked allthe way through, dice it up into bite size pieces and add it to the simmering pasta sauce.


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Serve with a salad of lettuce, red pepper and cucumber to add another serving ofvegetables.

A balanced dinner includes two to three servings of fruits and vegetables, a serving of

whole grains and a lean protein option. Include 1 cup of milk with your dinner if youneed help getting the recommended amount.

Best of all, you can eat food that tastes delicious and makes you feel good as well.


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Six (6) Food Groups

There are six (6) main food groups that we need to eat food from every day to stayhealthy. Food is the fuel for our body and we need the fuel for energy, to help our bodygrow and repair itself, and to keep warm.

All foods have different roles to play in keeping you healthy and giving you energy.

There are six (6) different types of food group, they are:

Staples Legumes and nuts Vegetables Fruits Foods from animals Fats and oils


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Staples

A food staple is a food that makes up the dominant part of a populations diet. Foodstaples are eaten regularlyeven dailyand supply a major proportion of apersons energy and nutritional needs.

Food staples vary from place to place, depending on the food sources available. Mostfood staples are inexpensive, plant-based foods. They are usually full of calories forenergy. Cereal grains and tubers are the most common food staples. Staple foods are agood source of energy and the main source of a range of nutrients in our diet. As well

as starch, they contain fibre, calcium, iron and B vitamins.Some people think starchy foods are fattening, but gram for gram they contain fewerthan half the calories of fat.

Wholegrain varieties of starchy foods, and potatoes particularly when eaten with theirskins on are good sources of fibre. Fibre can help to keep our bowels healthy and canhelp us to feel full, which means we are less likely to eat too much.

Fibre is only found in foods that come from plants. There are two types of fibre:

Insoluble fibre. The body cant digest this type of fibre, so it passes through the

gut, helping other food and waste products move through the gut more easily.Wholegrain bread and breakfast cereals, brown rice, and whole wheat pasta aregood sources of this kind of fibre.

Soluble fibre. This type of fibre can be partly digested and may help reduce theamount of cholesterol in the blood. Oats and pulses are good sources.


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Staple foods can be divided into two (2) groups:

Starchy foods

Sugary foods

Starchy food consists of:

Rice Cornmeal Pasta Flour Breadfruit Green bananas

Sugary food consists of:

Fresh fruits

Sugarcane Jams Honey


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Vegetables

Vegetables come from many different parts of plants, including the leaves, roots,tubers, flowers, stems, seeds and shoots. Some vegetables like tomatoes and pumpkinare the fruit of the plant, but are included in this group because they are used asvegetables.

Vegetables are good sources of vitamins, minerals, dietary fibre and carbohydrate.Capsicum, broccoli, cauliflower, cabbage and tomatoes are high in vitamin C. Darkgreen and orange vegetables like spinach, broccoli, carrots and pumpkin are high invitamin A. Green vegetables are good sources of folate. It has been suggested that adiet which includes vegetables rich in vitamins A and C, together with vegetables likebroccoli, cauliflower, cabbage and brussels sprouts from the cruciferous family, canhelp to prevent certain types of cancer.

Vegetables can be eaten raw or cooked. Foods, such as pumpkins, tomatoes,cucumbers are fruits. Because these fruits do not store much sugar and we eat themwhen they are mature but before they ripen, they are put in the vegetables group. Thestems and leaves of plants such as cabbage, callaloo and pak choi are also used asvegetables. Vegetables such as carrots and beets are the roots of plants.


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Fruits

Fruit forms from the flower and contains the seeds of the plant. Fruit is sweet becauseof the sugars it contains. They are good sources of vitamins, including vitamin C andfolate. It also provides carbohydrates, in particular natural sugars and fibre, especiallyin the edible skins. Juices belong to this same group, but they have a much lower fibrecontent than fresh fruit. Dried fruit also belongs in this group. It contains a concentratedform of sugar, so if eaten frequently or in large quantities it can contribute to dentalcaries.

Sometimes we eat all parts of fruits; sometimes we eat only the flesh and throw awaythe skin and seeds. Most fruits store sugars when they ripen, so they usually tastesweet. Sometimes we eat fruits before they are ripe, as vegetables.

Examples of some fruits are:

Strawberry Plum Pineapple Apple Grape fruit Mangoes Oranges Grapes

Pineapples Banana Watermelon


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Foods From Animals

There is a wide variety of foods in this group. It consists of all kinds of meat, poultry,

fish, milk and eggs.

The foods in this group are a good source of protein, iron, niacin and vitamin B12.

Within this group, red meats are particularly good sources of iron and zinc. The iron in

animal foods is more easily absorbed by the body than the iron in vegetable foods.

Most of these foods come from farmed animals. They are raised until they reach a

target weight, then are slaughtered (killed) and butchered (cut up) for us to buy, cook,

eat. Some animals, like fish are killed or caught in their natural environment.

Other animal foods, such as eggs and milk are produced by animals over their lifetime.

Some foods are produced from the flesh or internal organs of animals, such as

Beef

Lamb

Mutton

Chicken

Fish

Liver

Kidney


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Fats and Oils

Fats and oils may also simply be called fats. They can be of plant origin or of animal

origin.Fats and oils should form an essential part of the diet, as they represent animportant source of energy and contribute to the body functioning well. However, fatsand oils provide hardly any nutrition for the body so we should eat very little from thisfood group.

Types of oils included in fats and oils food group are:

butter- any type of natural, unprocessed butter vegetable oils - canola, olive, sunflower other foods - avocado, nuts, olives, cod liver oil, evening primrose oil, fish oil,

flaxseed, flaxseed oil,


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Lack Of A Balanced Diet

The increase in obesity rates in recent years has caused many people to take a closer

look at how their eating habits affect their health. It's well known that good eating habitscan lead to weight loss, which can lead to better health. However, a balanced diet canalso stave off a number of specific diseases caused by a diet that has too many or twofew nutrients.

Two (2) diseases caused by lack of a balanced diet are:

Anaemia Marasmus

Anaemia

A lack of iron, vitamin B6, vitamin B12 or folate can cause anemia. Anemia results inmuscle fatigue, a pale appearance and weakness. A lack of vitamin D can causesoftening and bowing of bones, called rickets in children and osteomalacia in adults.Severe B1, or thiamine, deficiencies can cause Wernicke-Korsakoff syndrome, whichresults in brain swelling and brain damage; wet beriberi, which affects the heart, causinga rapid heart rate and shortness of breath; and dry beriberi, which affects the nervoussystem, causing loss of muscle function, mental confusion and speech difficulties.

Figure of fingernail of person with anaemia. Note the paleness and distortion of the nail.


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Marasmus

A severe protein and calorie deficiency can cause a disease called marasmus.MedLinePlus notes that marasmus usually occurs in infants and young children andcauses weight loss and dehydration. A protein deficiency alone can cause Kwashiorkor,a disease characterized by swelling, a decrease in muscle mass, rashes, a distendedbelly and failure to thrive. Kwashiorkor usually occurs in developing countries that havea significant lack of food.

Figure of child with Marasmus. Note the lack of fat and distended belly.


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Healthy Daily Meal Plan

# of servings Servings of grains

Breakfast

two pieces of toast 2

small bowl of cereal 1 3

fruit juice

Morning snack

fruit muffin 1 4

Lunch

a chicken salad sandwich 2 6

crackers with tomato 1 7

apple

Afternoon snack

crackers 1 8

glass of milk

Dinner

vegetable soup

spaghetti served with a green salad 2 10

dinner roll 1 11

fruit salad


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Conclusion

You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in thecorrect proportions. If there is not enough protein, you will not be able to grow properly

and you will not be able to repair yourself i.e. wounds will not heal properly. If you do not

have enough energy containing foods you will feel very tired, you will not have enough

energy.

If you have too much energy containing foods you will become overweight. If you think

that you are overweight you might try taking more exercise to burn off some of the

excess food which you ate at you last meal.

Eating a wide variety of foods increases the likelihood that you will be exposed to

sufficient quantities of all essential nutrients, which vary in amount and combination

among different foods. This will help to improve your health and may help prevent

diseases like dabetes, , cardiovascular (heart and circulation) disease and cancer.


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Bibliography

http://www.betterhealth.vic.gov.au/

http://www.cyh.com/HealthTopics/

http://www.readyed.com.au/healthy/the_food_groups.htm#Bread

http://www.health.gov.au

http://www.livestrong.com/article
http://www.betterhealth.vic.gov.au/http://www.cyh.com/HealthTopics/http://www.readyed.com.au/healthy/the_food_groups.htm#Breadhttp://www.health.gov.au/http://www.livestrong.com/articlehttp://www.livestrong.com/articlehttp://www.health.gov.au/http://www.readyed.com.au/healthy/the_food_groups.htm#Breadhttp://www.cyh.com/HealthTopics/http://www.betterhealth.vic.gov.au/

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