A balanced diet for healthy living

In Health by Ethel L. Carlson

Why should we consume nutritiously adequate food? Nutritious food is vital for your growth and development. Our diet must include the right amount of vitamins, minerals, proteins, fats, carbohydrates and fluids. Eating right considering your age, physiological status and physical activity is vital. Under nutrition and over nutrition, both can be very dangerous. Eating very little food during significant periods such as infancy, childhood or adolescence can lead to malnutrition that takes a severe toll on your health! The proper nutritious menu includes a combination of the different variety of food. A balanced diet includes Carbohydrates, proteins and fats (which are known as the macronutrients since they are needed in large quantities). Micronutrients contain vitamins and minerals. A well-balanced diet includes 60% carbohydrates, 15% proteins and 30% invisible and visible fats. Drinking ample amount of fluids keeps the body hydrated and forms an important part of the diet. Food can be grouped as Cereals, millets and pulses, vegetables and fruits, milk and milk products, egg, meat and fish (protein rich food) and finally oils and fat including nuts and oilseeds. It is important to feed our body with energy rich foods (carbohydrates and fats), Bodybuilding food (proteins) and protective foods (vitamins and minerals).


Most of the carbohydrates needed for our food is obtained from fruits, vegetables, and honey. Cereals, pulses and meat are also a major source of carbohydrates. Your carbohydrate intake should not exceed more than 50 grams every day. Cut back on any kinds of sugar once your carb intake exceeds 50 grams.


Proteins are the functional and structural component of our cells. Protein intake is vital for the development of our body. Protein requirements differ with age, gender, physical activity and so on. Animal food such as milk, eggs, meat, are rich in proteins. Lactating mothers and infants need a larger amount of protein in their diet.


Fats are the energy source for the body. Fats help in the absorption of the major vitamins in our body. Adults have to be careful while taking saturated fat such as butter and ghee. Any excess of fats in your body can lead to diseases like obesity, cardiovascular diseases, etc.

Vitamins and Minerals.


Minerals are important for the excellent development of your hair and skin. Minerals are the inorganic compounds found in your food. Sodium, calcium, magnesium, iodine, copper and zinc are some of the essential minerals that have to be included in your diet. Vitamins are chemical compounds. Both vitamins and minerals are required by our body in very small quantity. Vitamins help in the development of the brain, eye, bone, blood vessels, etc.

If you show any symptoms due to lack of proper nourishing food, go for supplements only after consulting a doctor. Do not follow your techniques to solve the problem.