Have you ever thought that despite eating a small plate you are still gaining those extra pounds? Or might be you are highly conscious about your health but still diagnosed with health ailments, like thyroid, cholesterol, or more? Might be the reason is your diet.
Yes! If you are consuming an unbalanced diet, one which is not supplying your body with proper nutrition and is concentrated on one or more of the nutrients only, then you can never experience a healthy living.
You need not worry as it is never late, and there is still an easy solution! All you need to do is to shift to a balanced meal or diet plan.
This post will tell you everything about balanced meals, why it is important, and how you can plan a perfect balanced meal for you and your family. So, let’s get started!
What is a Balanced Meal?
Every living organism needs food to stay alive but only a perfect proportion of each nutrient can keep them healthy. Some foods are certainly rich in specific nutrients, and this brings the concept of a balanced meal or balanced diet in existence. A balanced meal is one with a wide variety of food in the correct proportions and supplying your body with a correct portion of nutrition needed on a daily basis.
By consuming the right amount of drink and food on a daily basis you can achieve as well as maintain a healthy body and perfect body weight.
Why is a Balanced Meal Important?
Also known as a balanced diet, such a meal is vital because your tissues and organs need appropriate nutrition to work effectively. Without proper nutrition, your body’s immune system gets weaken and as a result, you become more prone to infections, disease, fatigue, and delivers poor performance.
Children without a proper diet plan can run the risk of growth and developmental issues. Persistent bad eating habits can result in other health issues among children.
Adults and elderly consuming an unbalanced diet can further experience severe health issues, like cancer, heart stroke, diabetes, thyroid, high cholesterol, goiter, scurvy, fluctuating blood pressure levels, and more.
How Can You Achieve a Balanced Meal?
You can achieve a balanced meal only if you include correct foods in your diet plan, which are low in unnecessary sugars and fats and high in minerals, vitamins, proteins, carbohydrates, and fiber. So, know about the various food groups that are essential to achieving a balanced meal or balanced diet.
The primary sources of essential minerals and vitamins are vegetables. Leafy green and dark colored vegetables contain maximum nutrition and can be consumed at every meal. A plate full of a variety of vegetables can help you get the bountiful nutrients. Spinach, Green Beans, Kale, Broccoli, Swiss chard, and Collard Greens are some of the healthiest vegetables available with ease.
In addition to being an excellent source of nutrition, fruits also make a tasty snack. Pick seasonal fruits to gain the best of your health. Seasonal fruits are fresher and offer the most nutrient.
Though fruits contain sugar, the sugar is natural, and hence, is a better choice for you than other items with added sugar. If you are suffering from diabetes, then you need to keep a strict check on your sugar intake. Peaches and citrus fruits are good for diabetic people while those keeping a check on their carbohydrate level must consume avocados and melons.
One of the most important nutrients for a healthy and fit body, proteins is available through various sources like beans and meat. Fish, low-fat meat like chicken, lean meat, and beef and pork also offer a rich amount of proteins to the body.
Other primary sources of protein and fiber are lentils, peas, beans, sunflower seeds, walnuts, tofu, almonds, tempeh, and soy-based products. These are excellent alternatives to meat and can be consumed regularly. You can remove the amount of cholesterol and fat in meats.
Whole grains are excellent sources of nutrition and offer a rich supply of nutrients to the body. They offer much more nutrition. So, instead of pasta and white bread, you can switch to consuming whole-grain products.
Carbohydrate-rich foods offer energy to the body. Such foods include pasta, rice, couscous, bread, potatoes, oats, barley, quinoa, and other cereals. Such food items offer energy to the muscles, brain, and other organs.
Wholegrain carbohydrates are an excellent choice as they offer vitamin B and fiber. Fiber is important to keep the bowels work smoothly and vitamin B enables the body to utilize the energy it receives from carbohydrates. To live a fit and active lifestyle, our body needs carbohydrates on a daily basis.
Fats are needed in moderate level to maintain proper synthesizing of hormones and vitamins. Fats can be monosaturated, polyunsaturated, and omega-3 fatty acids. You can have a slight blend of different types of fats in order to prepare a balanced meal.
There is plant-based milk available like those made from almonds and flaxseed, which are fortified with calcium and other nutrients, making them a rich source of nutrients to the body.
Oils must be used sparingly. Choose low-sugar and low-fat oil products like mayonnaise and salad dressing. Olive oil is a healthy oil that can be replaced with vegetable oil in your diet. Also, avoid deep-fried foods to a great extent as possible.
Tips to Maintain a Balanced Meal
Here are some tips you can follow to create a balanced meal every time!
- Eating a fiber and protein-rich breakfast is the perfect way to start your day.
- Mid-morning snack is not compulsory. It is totally optional.
- Your lunch must be packed with whole grains like brown rice, starchy carbs, and some sources of proteins like pulses, cottage cheese, fish, or chicken. You can also include buttermilk with a fresh salad in your lunch.
- Keep your mid-afternoon snack low in calorie and eat enough to keep yourself feeling away from hungry.
- Choose foods with a high satiety value that keep you full longer. Limit carbs and include sources of minerals and vitamins.
- You can always have a day in a week off to enjoy eating your favorite food items, like chocolates, pasta, or fried food.
Planning balancing meals are easy. So, start it for yourself and sure you would be able to have a body, which is much fitter, slimmer, and healthier.