Exercising balance diet is influential element that can not miss to implement in your life. Balance diet on other hand is bond to our health. Since you know the available food that is within you. How do you choose the right type of diet? Do you know if you are eating the right minerals and vitamins? Eating a balanced diet you need to divide food into;
Five different groups
A.) Vegetables and legumes
C.) Grains and cereals
D.) Lean meat, poultry, fish, eggs, legumes (beans), nuts and seeds
D.) Milk, cheese yogurt or alternatives.
While you eat from this category you have eaten a balanced diet. People prefer eating three meals a day. You can choose to eat different category of food and in a day you will have eaten balancing diet.
In the case of an institution like a school where you don’t have many options to choose the food you want. It’s advisable to take a look if the food provided is a balanced diet.
|Meat||Protein, iron, niacin thiamin (B)|
|Fruits and vegetables||Vitamin A and C|
|Grain||Carbohydrates thiamin (B), iron, niacin|
|Milk||Calcium, riboflavin (B₂)|
Also to be aware of fiction food fallacies that hover within people’s beliefs. This fiction is ideas or believes that some people have about food .i.e. certain food should not be eaten together, eating fish increases intelligence, eating liver purifies blood or watermelon increases blood content.
These are fads that are being programmed by social media. Others have been there passed generation to generation by parents.
Eating a nutrition well-balanced diet is essential to have all the energy required to exercise all duty required in your life. The amount of energy required by your body is measured in terms of calories.
This means when a portion of food has a high amount of calories it will supply sufficient energy in your body. Contrary if food has low calories means less energy in the body. As young you are the amount of energy required by your body depends on several factors.
The amount of rate in which energy used during breathing to keep the heart beating and blood circulating and to keep cells in working conditions. Energy also depends on your age, body size, gender, and occupation activity you involve every day.
The body gets a high large amount of energy in food that is rich in carbohydrates. Also, this food has numerous amount of calories and which can affect your ideal weight.
For a young person, you should eat food that is rich in energy. Eat fresh fruits, drink naturally squeezed juice and food rich in carbohydrates. This will keep your body healthy and help to stay focused. A clear understanding of how your body average burns calories.
Enhancing balance diet
|Type of activity||Calories used in body per hour.|
|Sleeping or seating||70 – 95|
|when reading, watching television or movies||85 – 105|
|Sitting activity such as typing.||105 – 140|
|When cooking, washing dishes, ironing, showering exercising presentation.||130 – 190|
|When you are walking at moderate speed.||205 – 215|
Best way to eat a balanced diet
Greens are very rich in nutrients and vitamins, therefore its best to eat greens every day.
Fresh fruit is a good source of vitamins and dietary fiber. It’s best to eat fresh fruit.
A.) 14 to 25 years – old, 2 pieces a day.
If you want to have fruit juices, do it occasionally. Half a cup is enough. Fruit juices lack fiber and they’re not filling. Their acidity can also damage tooth enamel. Commercial fruit juices are often high in sugars. It’s better to take fresh fruits without processed. Dried fruit also have high sugar content. It is only suitable as an occasional extra.
Grains and cereal foods
Grain foods include rolled oats, brown rice, wholemeal and wholegrain bread, and cracked wheat, barley, buckwheat, and breakfast cereals.
Wholegrain has protein, dietary fiber, minerals, and vitamins. In processed grains, some of these nutrients are lost.
A.) 15 to 25 years of age. Should eat at least 6 or 7 serves a day depending on activity.
A serve is equivalent to 1 slice of bread, or ½ cup cooked rice, oats, pasta or other grain, or 3 rye crispbread either brown bread or 30g of breakfast cereal (⅔ cup flakes or ¼ cup muesli).
Meat, poultry, fish, eggs, legumes (beans), nuts and seeds
These foods provide protein, minerals, and vitamins. Legumes, nuts, and seeds also have dietary fiber. It’s good to choose a variety of foods from this group.
A.) Girls 15 to 25 years age can, 2½ serves a day. Boys aged 15 to 25 years age, can have 3 serves a day
A serve is 65g cooked red meat, or 80g poultry, or 100g fish, or 2 eggs, or 1up legumes, or 30g nuts, seeds or pastes (peanut butter or tahini).
“Over 25 years should eat no more than 500 g of red meat a week. There is evidence that those eating more than 500 g of red meat may have an increased risk of bowel cancer.”
Milk, cheeses, yogurts
Milk gives you protein, vitamins, and calcium. Some nut or oat milk have added calcium but they lack vitamin B12 and enough protein.
A.) 15 to 25 year-olds, can serve 3½ a day.
B.) Adults above 25, can serve 2½ a day.
A serve is 1 cup of milk, or 2 slices of cheese, or 200g yogurt. If you use plant-based alternatives to milk, like soy milk, check that they have at least 100mg calcium per 100 ml.