Project 3

Healthy food / balanced diet the best diet:

“Food is essential to life therefore make it good with best diet.”

Healthy food promotes good health and a eating a wide variety provides the healthy food. A wide variety means a balanced eating diet.

Balanced diet(the best diet):

Eating a variety of food in the right proportion at the right time is known as a balanced diet. Balanced diet (the best diet) includes the right amount of protein, fats, fiber, water, carbohydrates vitamins and minerals in it.

To improve and maintain health it is necessary to take a healthy food with a balanced eating diet.

The best diet required for the body is variable from person to person in quantity and type because the kind of activities one’s performing is different for each individual. Thus the eating diet known as balanced is varied according to individual health and need.

Food groups:

There are five eating diet groups that includes

• Vegetables:

Vegetable group provides fiber, carbohydrates, iron, magnesium, vitamin, and minerals. We should take a large amount of vegetables in our daily meal (eating diet) in any form, whether raw or cooked, fresh or frozen. Most of the vegetables are rich in fiber, which reduces the risk of heart diseases and lowers the cholesterol level.

We can take Vegetables as a snack, or a part of lunch or dinner. You can add some dipping sauce (like hummus), or some sort of dressing on vegetables to enhance and change the ordinary flavor. You can also take some vegetable juice (Like carrot juice or any other vegetable of your eating diet choice), roasted or grilled vegetables can also bring flavors. Add vegetables in sandwiches or make salad is also a good option to increase vegetables intake in your best diet.

• Fruits:

Fruits are a good source of vitamins A and C, minerals, potassium and carbohydrates (mostly in form of sugar). Fruits are high in fiber and low in fat (saturated or trans-fat). These nutrients are essential in bodily health in your best diet.

One can get bored of apple, banana, grapes etc., to increase the intake of fruit try something new like kiwi, mango, pine apples or any other new fruit in the season. You can take a fruit smoothie in the morning. Fruit salad is also a good option, you can also take fruits with some sort of dips (like chocolate, peanut butter etc.). In the morning you can also take cereal or oatmeal with fruits or dry fruits, includes in the best diet.

• Meat:

Meat is the major source to get protein, which is important, essential and best diet for the growth of our body. It also helps in the repair and maintenance of our body.

It makes the structure of cells in the body. This group also provides us fat, vitamins and minerals, particularly iron with protein. We get protein from this group in eating diet as meat, eggs, fish, poultry etc. we can avoid the unhealthy fat (saturated fat) that is present in beef, mutton (lamb) etc. If you want to eat such meat prefer lean cuts which contains iron and protein .while omega-3 oils are present in fish, that includes in best diet for healthy fat and are good for our health and body.

• Grain (cereal):

It is the largest eating diet group, according to many food nutritional guides. The nutritional value of grains includes carbohydrates, fiber and some vitamin and minerals. We can say that whole grain is the healthiest eating diet option in the grain group as it contains fiber, minerals and vitamins, thus choose those foods that show whole grain as the first ingredient and that are rich in fiber in the ingredient list for example, the items includes in the best diet are whole wheat bread, whole wheat pasta, oatmeal, breakfast cereal, barley, brown rice, plain popcorn etc.

For breakfast you can take oatmeal, sandwiches can be made with whole grain bread. Replace white rice with brown rice. Different kinds of soups can be made with grains. Eat corns and whole grain energy bars etc.

• Dairy products:

Food is included in this group is the best diet as it contains an excellent amount of calcium, vitamin D, potassium and other essential nutrients in eating diet. It’s also a major source of fat, so choose products with low fat or fat free. Calcium is essential to make our bones healthy and strong. It (dairy products) includes milk, yogurt, cheese etc.  

To avoid fat doesn’t mean to cut out the dairy products from your eating diet, use low fat or fat free milk, yogurt and cheese. Most of the people don’t like milk in taste then they can take drinks or things made with milk like milkshakes, ice creams etc.

How to take a best healthy diet and eating a balanced food/diet:

There are some opinions to take a best healthy diet and eating a balanced food/diet.

• Increases the liquid intake:

Liquid intake is essential for our body. About 62% of water is calculated on our total body weight and as one third (1/3) of our body contains water. We can survive without food for weeks but without water, it can be possible for only some days.

• Eat fresh fruits and vegetables:

Fresh fruits and vegetables are also included in eating a healthy diet. In order to maintain good health it is necessary to take / eat fresh fruits and vegetables as it controls cholesterol and blood pressure and good for the brain, eyes, digestive system and other parts of the body. In 2000 calorie a day one should take at least 2 cups of fruit and 2-1/2 cups of vegetable a day. To take initiative to increase the intake of fruits and vegetables start eating one more fruit or vegetable a day and increase gradually the amount when you get used to of it. Try to eat new fruit and vegetables in season or use as a smoothie or with dips. Eat fruit and vegetable salad with different type of dressings.

• Take time to chew food:

Chewing of food also plays a vital role in your body. When we chew food the saliva from our tongue gets mixed with the food particles which soften the food that is chewed and helps the stomach to digest the food easily and absorbs more nutrients and energy. According to a research When you take more time to chew food and finish your meal you will eat less, thus it also helps you to maintain your weight an avoid weight gain. Chewing is also helpful for your teeth as it makes your teeth strong (a sort of workout). It also reduces the overgrowth of bacteria.

• Avoid eating excess food:

“Eat to live not live to eat”, eating food is necessary to live, but eat only the required necessary quantity to the body.  Healthy and a balanced diet include fiber rich foods and try to eat healthy fat. Use smaller size of plates and taller size glasses, eat protein at breakfast. Take meals instead of snacks and take time to chew food.

Importance/Advantages of a balanced diet the best diet:

Some advantages of a balanced diet (the best diet) are listed below

• ·         Maintenance and growth of cells and tissues
• ·         Making a strong immune system, thus protects us from various infections and diseases.
• ·         Brain health
• ·         Reduce risk of diseases
• ·         Provides energy
• ·         Controls weight
• ·         Reduce body fat
• ·         Promote good sleep
• ·         Generally make you feel better
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