A healthy balanced diet and nutrition are the most important factors for the proper growth and development of a human body. In today’s fastest-growing world, where life is becoming sedentary, we need to know about a balanced diet and nutrition along with its significance. Therefore, it is important to create awareness about a healthy balanced diet to formulate a diet for man for sake of healthy living.
What is a Balanced diet and Nutrition?
A balanced diet is a combination of food comprising all the nutrients in adequate amounts or proportions to meet the needs of the body. These nutrients include carbohydrates, proteins, fats, water, vitamins, and minerals.
Besides these nutrients, a healthy diet also includes certain bioactive compounds like antioxidants, dietary fibers, and nutraceuticals. These bioactive substances have positive impacts on overall health. Deficiency or excess of these nutrients or compounds can lead to severe health problems. Therefore, it is important to have a balanced diet and nutrition.
The percentage of seven essential nutrients for a healthy balanced diet and nutrition is listed below in the table:1.
percentage of nutrients for a healthy balanced diet
|Percentage of nutrients
|Vitamins and minerals||In trace|
The human body is composed of 60% water. Therefore, it needs water in large amounts. We get 20% of the water from the food we eat. Keeping this fact in mind, an adult female should drink 2,700ml of water, while an adult male’s daily intake of water is 3,700ml per day for a healthy balanced diet.
Composition of a Balanced Diet
The Composition of a healthy balanced diet is highly variable. Variability of a balanced diet depends upon different factors such as:
- Location(or geography )
- Availability of food
- Economic status ( of country and the person both)
- Social and cultural habits
- Physical activity
- Health condition of a person
Benefits of a Balanced Diet
The benefits of a healthy balanced diet and nutrition are infinite. A properly balanced diet is essential for the proper growth and development of a body.
Benefits of Carbs
- Carbs in our diet are an important source of energy for the body. They store energy in the form of glycogen in the liver cells. Hence, they act as fuel for the body.
- Carbohydrates help in building macromolecules.
- They assist in lipid metabolism.
- Carbs also perform protein and fat-sparing actions to make them available for other uses.
- They are also important for the proper functioning of the brain.
Functions of Proteins
- Protein promotes tissue growth and maintenance.
- They are responsible for building body muscles.
- .Proteins allow metabolic reactions to take place.
- Repair cells
- Coordinate body functions
- Provide a structural framework for a body.
- Maintain pH and fluid balance of a body.
- Proteins in our body form antibodies that protect the body against various diseases and infections.
- Hormones and enzymes are also proteins.
Functions of Fats
- Fats provide and store energy.
- They produce various hormones.
- Fats play a crucial role in our nervous system.
- Insulate the body.
- Absorb some nutrients.
- Boosts immune system.
- Healthy for heart
Functions of Fiber
- Fiber aids in proper digestion.
- Maintains healthy bowel function.
- Fiber maintains glucose levels in our body and thus helps to prevent diabetes.
- Reduces cholesterol levels.
- Helps to maintain and achieve a healthy weight.
Functions of Vitamins and Minerals
- Vitamins and minerals perform various biochemical metabolic functions in the human body.
- They promote cell growth and provide nourishment to the body.
- Aid wound healing.
- Regulate hormones
- Make bones strong
- Fight infections
Note: They must be consumed in trace amounts. Their excess intake can lead to various types of toxicities.
Functions of Water
- Water keeps the blood pressure normal
- It cushions joints
- Improves digestion
- Transport nutrients and oxygen
- Humans are 60% water. Water is vital for the growth, development, nourishment, and proper functioning of the body. Therefore, it is necessary to keep the body hydrated for healthy health.
Related: Glycemic Index