Balanced Nutrition

At Fitness with Shallu and Deepak, we understand the importance of balanced nutrition when it comes to achieving your fitness goals. Our approach is to provide you with a customized nutrition plan that is tailored to your individual needs, preferences, and lifestyle. We believe that a balanced diet is essential for optimal health and wellbeing, and we strive to educate our clients on the importance of incorporating nutrient-dense foods into their daily routine.
A balanced diet contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-free. In addition, a healthy, balanced diet provides the necessary energy requirement, protects against vitamin, mineral, and other nutritional deficiencies, and builds up immunity.

What are The Benefits of Eating a Balanced Diet?

A balanced meal helps provide the body with all the nutrients it needs to maintain normal growth and repair functions.

Benefits of Healthy Eating for Adults

A healthy diet helps boost immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular diseases, and some cancers, maintains a healthy weight, and helps recover quickly from diseases and trauma.

Benefits of Healthy Eating for Children

A healthy diet helps strengthen bones, supports brain development, boosts immunity, and regulates growth functions.

7 Essential Components of A Balanced Diet

Proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water are the essential components of a well-balanced diet.

  1. Carbohydrates – Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a significant diet component, you should not treat all carbs equally.Sources of healthy carbs are-
    • Whole grains like Oats, Quinoa
    • Whole wheat, Dahlia
    • Legumes
    • Millets like ragi, bajra, barley
    • Vegetables
     
  2. Protein – Protein helps you build muscles and develops skin and hair. It should constitute 10-12% of your diet.Sources of protein are-

    • Legumes and beans, soyabean
    • Poultry-Chicken, Turkey
    • Seafood- Fish, Crab, Prawn, Lobster
    • Eggs
    • Lean meat- Lamb, Beef, Pork
    • Nuts and Seeds
    • Greek yoghurt

  3. Fat – It is a misconception that fats are bad for your health. It would be best if you chose healthy fats as fats help you maintain your body temperature and help absorb fat-soluble vitamins ADE&K. Sources of healthy fat are –

    • Avocados
    • Nuts
    • Seeds
    • Extra virgin Olive oil
    • Fatty fish- Salmon, Sardines, Mackerel, Herring

  4. Vitamins – Though there are 13 essential vitamins, you should take vitamins A, C, B, and D measures. Sources of vitamins are –

    • Fruits
    • Vegetables
    • Poultry
    • Seeds
    • Nuts

  5. Minerals – Minerals help release energy from the food you take and promote the growth of organs. Some essential minerals are iron, calcium, potassium, iodine, and sodium. Sources of minerals are –

    • Fish
    • Meat
    • Beans
    • Cereals
    • Nuts & Seeds

  6. Fibre – Fibre helps in digestion and also helps in lowering your cholesterol levels and controlling sugar levels. Sources of fibre are –

    • Oats, dahlia, Quinoa and Brown rice
    • Beans
    • Whole grains
    • Nuts & seeds

    1. Water – You should take at least eight glasses of water as it hydrates your body and is used in body functions.

    Foods to Avoid For a Healthy Balanced Diet

    Avoid the below foods for a healthy life –
    • Red meat
    • Refined grains (cereals) like maida, white bread, sewain, noodles, pasta
    • Trans fat, butter, cheese
    • Added sugar
    • Pastry
    • Processed foods