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A balanced, healthy diet means that the foods a person consumes needs to be 'balanced' effectively for the needs of the body to operate at its full potential based on the nutrients we put into it. Most people require this balance to be about 1/4 carbohydrates, 1/4 proteins and 1/2 fresh fruit, vegetables and plants. Next, let’s look at the various types of foods and how they can be categorized based on a balanced diet.
Carbohydrate Rich Foods.
Carbohydrates provide energy for the human brain, muscles and other organs. Wholegrain carbohydrates are a preferred source of carbohydrates for the human body because they also provide a good source of fiber that is essential to keep a person’s bowels working smoothly and; vitamin B which enables the body to correctly use the energy it receives from the carbohydrates that is receives. The more active an individual is, the more carbohydrates the body needs to maintain a healthy balance.
Foods that contain an abundance of carbohydrates include:
Rice’s.
Pastas.
Quinoa.
Couscous.
Potatoes.
Breads.
Barley.
Oats.
Protein Rich Foods.
Protein is needed in order to maintain muscle tissue, red blood cells hormone and enzyme production in the body. During childhood our bodies require more protein to aid with growth and development. High protein foods can also contain a lot of fat and fat-soluble vitamins, for example, eggs and seafood.
Foods that are high in protein include:
Eggs.
Fish.
Poultry.
Red Meats.
Pulses.
Milk.
Yogurt.
Cheese.
Nuts.
Tofu.
Vegetables, Fruit & Plants.
Vegetables, pulses, fruits, nuts, seeds and herbs are rich in vitamins, minerals and needed fiber along with other nutrients including antioxidants.
Vitamins & minerals help to keep the bodies organs and metabolism running effectively which helps with overall bodily health.
Antioxidants help the body to repair damage to tissue due to metabolism or environmental variables. Vegetables, fruits and herbs are also low in energy so they can be eaten more often, in larger portions to help a person maintain a healthy weight.
Fruits, vegetables and pulses rich in nutrients include:
Grapes.
Apples.
Oranges.
Bananas.
Carrots.
Salad Greens.
Celery.
Tomatoes.
Strawberries.
Blueberries.
Cucumber.
Parsley.
Oats.
Onion.
Watermelon.
Processed Foods as Part of a Balanced Diet.
Processed foods are all around us, chocolates, sodas, chips, cookies, cakes, pastries, etc. These foods can still be part of a healthy, balanced diet so long as they are eaten in moderation, the more of these types of processed foods a person eat, the less likely it is they will consume healthier, more nutritious options needed for the human body to maintain its overall health.
Fiber.
Fiber is an important factor in a person’s need to lose excess body fat, it helps a person to feel satiated (fuller) and makes an individual less likely to eat other food stuffs that may not be as healthy such as chips, snacks and high fat dairy products.
Foods that have a high fiber content include the following:
Lentils.
Chia Seeds.
Hemp Seeds.
Brussel Sprouts.
Artichokes.
Mango.
Raspberries.
Green Peas.
Whole Wheat Pasta.
Brown Rice.
Popcorn.
Almonds.
Pistachios.
Edamame.
Oatmeal.
Prunes.
Eating a healthy, balanced diet does not need to be complicated or restrictive just use the basic principles of 1/4 + 1/4 + 1/2 and any meal can not only be delicious, but also healthy.