“You are what you eat”

You might be unsure of the significance of a balanced diet. The short answer is that sustaining good health and feeling your best depend heavily on eating a healthy, balanced diet. The majority of us can obtain what we need by making sure we’re eating a healthy and varied range of meals, but other groups of individuals, like athletes, may need additional help in the form of the finest protein powders and the best protein bars to fuel muscle growth. A healthy diet is responsible for overall wellbeing of our physical and mental health . It reduces the risk of many diseases like diabities , heart attack , cancer and improves your memory ,eyesight, boosts mood, increased energy etc.

You may hear a lot about healthy eating but starting and sustaining it in real life is a different approach. A Healthy or a balanced diet must have a food which is rich in protein , has a good amount of fat and have some carbohydrate.

Because each person is unique, the best diet for health may range from person to person. However, you can start along the path to a healthy lifestyle by following a diet that is holistic, includes foods from all the food groups, and is low in unhealthy substances like sodium, saturated fats, and sugar. Firstly ,cutting on sugar and salt , avoiding junk food too much oily spicy food and prefer homemade fresh food. Add fruits , vegetable , legumes , lentils , egg and milk to your diet  as they are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.

What makes up a balanced diet?
First, carbohydrates

Carbohydrates, a crucial source of energy, make up around 60% of the average person’s diet. Your body gets the majority of its energy from carbs. Make intelligent choices from sources of complex carbohydrates including whole grains like brown rice, wheat, and millets.

 

Protein 2.

Your body needs protein to help mend damaged cells and create new ones. Additionally, it is necessary for development and growth at all phases of life. Protein found in pulses like moong dal, urad dhal, and legumes like kidney beans (rajma), black-eyed beans (lobia), and chickpeas should make up about 25% of daily calories (channa). A great source of protein is milk and milk products including paneer, curd, and yoghurt. Good sources for meat eaters include eggs and seafood.

3. Fats

About 15% of daily caloric requirements are provided by fats, which are also a significant source of energy. They are essential for producing and supplying vitamins as well as hormones. The polyunsaturated fats found in flax seeds, sunflower seeds, etc., the monounsaturated fats found in olive oil, sesame oil, etc., and the saturated fats found in butter and ghee can all be good sources of fat for a person’s daily diet. However, it’s important to remember to use these in moderation.

 

4. Nutrients and vitamins

Micronutrients, which include vitamins and minerals, assist cell growth, bone maintenance, neuron and muscle function, and metabolism. The main sources of vitamins and minerals, such as potassium, iron, folate, vitamin A, and vitamin C, are fruits and vegetables.

5. Water

It is impossible to imagine life without water. a crucial nutrient that keeps your body’s temperature under control, lubricates your joints, and shields your vital organs and tissues Additionally, water helps your body’s oxygen transportation system. Make sure you consume 8 glasses or more of water each day.