BALANCED DIET

                                       BALANCED DIET

BALANCED DIET

A diet which contains all the nutrients e.g. energy, proteins, fats, vitamins, minerals etc.required by a human for the proper maintenance of health and optimum growth is termed as a 'balanced diet'.  Dals and beans have high contents of protein and a small amount of fat.  

 SOURCES

Sources of the balanced diet are from different sections. Among the milk items there are milk, yogurt and cheese. Apart from the milk items there are many other sources of balanced diet from the solid foods that are available throughout the world. Chicken, beef, pork, and many other meats are important for our bodies. Seeds and nuts are also important for the appropriate nutrition of our bodies. But the main thing is that we all have to maintain a good balance among all the things that you take. Rice is great source for balanced diet. Indian people have their staple diet based on the carbohydrate food items like rice, bread and many things else belonging to this category. So, they also need to maintain the proportion clearly, otherwise the unbalanced diet may cause many side effects which can be fatal to our bodies. Proper foods are also to be taken for the natural development of our bones. Beans and peas are also very popular in all the countries throughout the whole world and they are mainly used in making curries of different types.

If we come to talk about India, the concept of Ayurveda always deal with the ideas of balanced diet. There are many formulae which are based on the appropriate amount of vitamins, minerals, and fats taken in human bodies. Yoga and other popular exercises in this country are directly related to this concept of balanced diet. Apart from all these the appropriate amount of water intake is also vital. This keeps our body cells alive.

Balanced diet means eating the right amount of foods from all available food groups. It refers to the intake of edibles which can provide all the essential constituents necessary for growth, development and maintenance of the body. While prescribing balanced diet following points must be considered.

1. It must contain all the essential constituents in adequate amount.
2. The food should be easily digestible and should be given according to age.
3. A definite proportion between the different constituents of food should be taken, the usual ratio between carbohydrates, proteins and fats should be 4:1:1.

BALANCED DIET AND ITS BENEFITS

Nutrients for a truly balanced diet. A balanced diet should consist of the following nutrients, in this order of importance:

1. Dietary fiber - helps, improves natural digestion and absorption of nutrients
2. Phytochemicals - powerful natural anti-cancer
3. Antioxidants - to help the self-healing and anti aging by delaying the cell aging
4. Vitamins - the best are those that come naturally in fruits and vegetables
5. Minerals - like calcium, iron, magnesium, selenium, etc.. Our bodies need
6. Fatty acids - especially Omega 3, 6 and 9
7. Carbohydrates - energy source and basis for tissue formation
8. Proteins - the basis for a structured, regular transport.
9. Fat or fat - are used for forming cells, and regulate energy reserves form.

LOW CALORIE DIET

A low calorie diet is a diet that restricts calorie consumption between 900 to 1300 calories per day. This is different from the VLCD (very low calorie diet) which allows only a maximum of 800 calories per day. Individuals who attempt this diet are very overweight and suffer from obesity. Low-calorie diets and very low-calorie diets

VERY LOW CALORIE DIET

As you can see, a VLCD is different from what a person might casually call a "low-calorie diet," which would commonly consist of 1500 to 1800 calories per day. If you're interested in something less aggressive, there are plenty of diet plans that will allow for more moderate calorie restriction.

HOW THE DIET WORKS

The theory of the low calorie diet is simple. Calories you consume provide the body with fuel. By consuming fewer calories, our bodies are allowed to burn stored fat instead of calories for maintaining bodily functions.

The first thing you need to do when starting this diet is to purchase a calorie counter which can calculate the number of calories that are in the food you have eaten. There are many books and web sites available with this information.

BENEFITS

Several benefits are associated with a low calorie diet.

• Dieters normally loose 4-7 pounds (2-3 kg) per week.
• Low calorie diets help slow down the aging process
• Improved mental acuity
• Dieters learn to eat a healthy, well balanced diet.
• Some research shows that a low calorie diet increases the life span
• Helps prevent stroke, heart disease, hypertension, and high blood pressure
• Increases energy level
• Lowers cholesterol levels
• Improves blood sugar levels
• Improves sleep
• Decreases risk of Type 2 diabetes

SIDE EFFECTS

As with any diet, some side effects can occur.

• Since your stomach is accustomed to large portions, eating smaller portions is not going to satisfy your hunger.
• Fatigue, nausea, diarrhea and constipation are sometimes common side effects which tend to disappear early in the program.
• Gallstones can occur if you loose weight too rapidly.
• If your eating habits do not change, once the diet is complete, most of the weight is easily regained.

RESULTS

Long term treatment programs are encouraged to help maintain the current weight. This includes lifestyle changes and physical activity.

Losing weight can improve many areas of your life. The low calorie diet is a sensible, well balanced diet that’s been proven to work on thousands of individuals.