
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.
- 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
- 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
- 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
- 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
- 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
- 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
-
- 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