If you want to avoid asking such a question to your doctor, you have to understand and follow a few basic principles about food and feeding. In this article, we will discuss in detail, “What is a balanced diet”, and “Principles of balanced diet”.
What is a balanced diet?
Food consists of 6 main groups such as; fruits, vegetables, legumes, milk and dairy products, meat, poultry, seafood, and oils and fat. A balanced diet has the right amounts of foods from each of these groups. A balanced diet helps to meet nutritional needs, prevents diseases, provides energy, and manages weight.
Do we have to avoid foods like crisps, chocolates, cookies, candies, cakes, colas, biscuits and ice-creams? Many children and even adults are hooked on such foods. These foods are called ‘extra foods’ or ‘non-essential foods. They do not fit into the main food groups. They are not essential to provide nutrients and may contain too much added fat, salt, and sugars. However, extra foods play a vital role in the enjoyment of food, and it is not necessary to banish them from the diet. But, those should eat only occasionally, say, once a week, and in small portions.
Regular and excessive consumption of extra foods hampers eating the necessary healthy food groups in the right amounts. Extra foods also supply a lot of excess calories, sugar, fats, and salt, which may lead to major health problems such as obesity, diabetes, and high blood pressure in the long run.
Principles of balanced diet
- Every day, choose different varieties from the main food groups in adequate recommended serving sizes.
- Eat large quantities of plant-based foods (grains, cereals, legumes, vegetables, and fruits) but moderate quantities of animal-sourced foods (meat, poultry, fish, and dairy products)
- Choose unrefined whole-grain products rather than refined-grain products. Brown or wholemeal bread, brown rice, and unrefined flour (chakki aata) are better nutritional choices than white bread, white rice, and refined flour (malda).
- Eat a variety of legumes and beans. You choose vegetables of different colors like green and yellow as well as red and orange. As each color group offers different nutrients.
- Eat a variety of fruits. Eating a fruit is a better choice than having a fruit juice. While choosing fruit juices from supermarket shelves, choose 100% natural fruit juices with no added sugar or preservatives.
- White meats (poultry, turkey, fish) are better choices. Red meats like mutton and beef should be eaten sparingly. Choose lean cuts of meat rather than fatty prime cuts.
- For everyone over two years of age, low-fat milk and dairy products are better nutritional choices.
- Use oils and fats sparingly. Choose plant oils such as olive, canola, sunflower, safflower, or peanut (groundnut) oil. They are rich in healthy fats. Butter, ghee (clarified butter), and lard are loaded with unhealthy fats. Consume these to a minimum use.
- Nuts are rich in proteins and minerals, as well as fats. So eat them sparingly. Walnuts and almonds are rich in good fats. Peanuts, hazelnuts, and pistachios are also good nuts.
- Eat extra foods only occasionally and in minimal quantities. The extra foods are non-essentials such as biscuits, cakes, desserts, pastries, and soft drinks; high-fat snack items such as crisps, pies, sausage rolls, and other takeaways; lollypops and chocolates. Drink plenty of water. Keep your intake of sugary or carbonated drinks to a minimum.
- Regular physical activity is considered a part of balanced nutrition.