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Balanced Diet

Balanced DietA balanced diet is the best way to maintain good health including healthy weight and really it is the best way to lose weight. A balance diet will also improve overall health, increase life expectancy, and prevent diseases such as diabetes, heart disease, and cancer.

What is a balanced diet?

Simply, this means taking in as much food as required for the amount of energy you are expending, and eating the right foods to ensure that your body has all the nutrients to run efficiently. Foods that provide the best nutrients include fruits, vegetables, whole grains, and lean meats. The key to maintaining a balanced diet lies in portion control; how much you eat is just as important as what. If you can get this under control, then you are on your way to a long, healthy life. Of course there are many programs and diets out there claiming to help, such as the Dukan Diet, grapefruit diet, and of course the infamous crash diet!


According to a balanced diet chart, a person should consume 6 to 11 servings of grains, such as whole grain breads, brown rice, oatmeal, and high fiber cereals. These types of healthy eating habits will also help in having a heart healthy diet. When eating from this food group, avoid white breads, rice, and pasta as well as muffins, sugary cereals, and cakes.


To have a balanced diet, it is also recommended that a person consume 3 to 5 servings of vegetables and 2 to 4 servings of fruits daily. Some of the best vegetables are leafy greens, which are high in nutrients like folate and iron and low in calories, cholesterol, and saturated fats. Also be sure to eat plenty of berries, carrots, apples, plums, and artichokes, which are high in antioxidants some can even be called fat burning foods.


Click here to learn about a  good balanced diet program 


Next comes dairy and lean proteins, both of which a person should eat 2 to 3 servings daily to maintain a balanced diet. Typically, this means milk, yogurt, and low-fat cheeses. For meats, it means salmon, tuna, and mackerel, which are high in omega-3 fatty acids. You should also include low-fat meats like chicken and turkey. If you are following a vegetarian diet plan, however, meat can easily be supplemented with foods that are rich in protein and iron such as nuts, spinach, kale, broccoli, dried figs, and soybeans. 


Fats and sweets like candy, butter, and oil also have their place in a balanced diet, this is because the body needs some fat in order to work properly. Some of the best fats include olive oil, which lowers bad cholesterol while having no effect on good cholesterol. It is also important to not deprive yourself of the occasional treat. Any diet plan should be enjoyable, if you deny yourself things you enjoy such as the occasional ice cream or cookie, then eating will not be any fun. Just remember that if you want obesity help you cannot indulge in these foods all the time or use them to replace healthy foods in your diet.



What exactly is a serving?


This is difficult for many people to really fathom. Restaurants serve oversized portions and if you do look at a labeling for a serving size, it is difficult to imagine what it would look like on a plate. A serving of pasta is about half a cup, or about the size of a hockey puck. 3 ounces of meat is the size of a deck of cards, whereas 3 ounces of fish is about the size of a checkbook, and an ounce of cheese is about the diameter of a CD.


How does all this food translate into calorie input versus energy output? Obviously, your body burns calories when you exercise, but it also burns calories at rest. The trick is to analyze how much time you spend active versus at rest, this will determine the amount of calories your body should take in to maintain a balanced diet. The Food and Drug Administration (FDA) recommends a daily intake of roughly 1,500 calories daily for a sedentary individual, 2,000 calories if moderately active, and 2,400 calories if highly active. You have probably heard or read about the 1200 calorie meal plan, but as can be seen by the above figures it is below the recommended calorie intake. One can go on such a meal plan to try and lose some weight however it is not healthy to maintain such a low calorie intake for prolonged periods of time.


When forming your diet plan, just remember that balance is the key. Do not overindulge and do not starve yourself. Do not skip meals just to cut calories. Most importantly, enjoy yourself because that is the best way to stick to a balanced diet in the long-run and of course don’t forget to have a regular exercise program. You can talk a look at Flavia Del Monte’s information on this site.


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