A balanced diet includes some specific healthy food groups under it:
Vegetables such as leafy greens, starchy vegetables, legumes like beans and peas, red and orange vegetables, and others like eggplant
Fruits that include whole fruits, fresh or frozen fruits but not canned ones dipped in syrup
Grains such as whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat
Protein such as lean beef and pork, chicken, fish, beans, peas, and legumes
Dairy products such as low-fat milk, yogurt, cottage cheese, and soy milk
A wide variety for the selection of food choices should be from each of five food groups in the specific amounts recommended. These food sources from each food group provide a similar amount of key micro and macro-nutrients to meet the body requirements.
A balanced diet typically contains 50 to 60 percent carbohydrates, 12 to 20 percent protein, and 30 percent fat. All the organs and tissues need proper nutrition to work effectively by consuming the right amount of nutrients and calories to maintain an ideal weight. The overall health and well-being of a person are dependent on good nutrition, physical exercise, and healthy body weight.
A proper meal pattern is a complete combination of food ingredients, food items and quantities required for breakfast, lunch, snack, and dinner for each specific age group. All you need is protein for your muscle mass and blood cells which brings oxygen and nutrients to your muscles.
The body requires quality carbohydrates, lean protein, essential fats and fluids accompanied by regular exercise in maintaining physical health and well-being.
These are effective in preventing excess weight gain or in maintaining weight loss but healthier lifestyles are also associated with improved sleep and mood. Physical activity particularly improves brain-related function and outcomes.
As with physical activity, making small changes in your diet can go a long way to attain the ideal body weight. Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods.
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat. Unsaturated fats may help reduce inflammation and provide calories.