Food and Human Health : General Awareness of Balanced and Unbalanced Food

Health/”>Food And Human Health : General Awareness of Balanced and Unbalanced Food

Food has been a basic part of our existence. By knowing the food composition , the nutritional content of food is known. Intake of food ensures Growth in children and youth, maintains good health throughout life, meets special needs of pregnancy and lactation and for recovery from illness. A large part of our food heritage is scientifically beneficial and needs to be retained, some aspects may need to be modified in view of changes in our lifestyles.

Nutrients are components of foods needed for body in adequate amounts for proper growth, Reproduction and leading normal life. The science of Nutrition deals with what nutrients we need, in what quantity, how to get them and how the body utilizes them. Adequate, optimum and good nutrition – indicates the right amount and proportion of nutrients for proper utilization for achieving highest level of physical and mental health.

Balanced food

Nutrients that we obtain through food have vital effects on physical growth and development, maintenance of normal body function, physical activity and health. Nutritious food is, thus needed to sustain life and activity. Our diet must provide all essential nutrients in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to under nutrition (deficiency diseases) or over nutrition (diseases of affluence) respectively. Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. The nutrients must be obtained through a judicious choice and combination of a variety of foodstuffs from different food groups.

Carbohydrates, fats and proteins are macronutrients, which are needed in large amounts. VITAMINS and Minerals constitute the micronutrients and are required in small amounts. These nutrients are necessary for physiological and biochemical processes by which the human body acquires, assimilates and utilizes food to maintain health and activity.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

In addition, a balanced diet should provide other non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits. Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium protect the human body from free radical damage. Other phytochemicals such as polyphenols, flavones, etc., also afford protection against oxidant damage. Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants. Balanced Diet for Adults – Sedentary/Moderate/Heavy Activity is given in annexure 2 and figures 3 & 4. Also, sample menu plans for sedentary adult man and woman are given in annexure 2a and 2b respectively.

Requirements are the quantities of nutrients that healthy individuals must obtain from food to meet their physiological needs. The recommended dietary allowances (RDAs) are estimates of nutrients to be consumed daily to ensure the requirements of all individuals in a given Population. The recommended level depends upon the bioavailability of nutrients from a given diet. The term bioavailability indicates what is absorbed and utilized by the body. In addition, RDA includes a margin of safety, to cover variation between individuals, dietary traditions and practices. The RDAs are suggested for physiological groups such as infants, pre-schoolers, children, adolescents, pregnant Women, lactating mothers, and adult men and women, taking into account their physical activity. In fact, RDAs are suggested Averages/day. However, in practice, fluctuations in intake may occur depending on the food availability and demands of the body. But, the Average requirements need to be satisfied over a period of time.

Unbalanced food

An imbalanced diet consists of either an excess or inadequate intake of any dietary component. This generally pertains to the three macronutrients: carbohydrates, protein and fat. For example, too much fat and protein with insufficient carbohydrates results in an imbalanced diet. Too many calories or too few calories is another type of imbalance. While there is no such thing as a perfect diet, striving to maintain balance in your diet can help prevent nutritional deficiencies and unwanted weight gain.

The recommended intake for carbohydrates is 45 to 65 percent of your daily calories. But don’t rely on just any carbohydrates to fulfill that number. Choose whole-food, nutrient-dense sources such as brown rice, oats, sweet potatoes, fruits and whole-grain breads. Limit highly processed and refined carbohydrates like white bread, white pasta, white rice and white sugar. Ensuring that you consume adequate amounts as well as a wide variety of carbohydrates from fruits, vegetables, whole grains and beans means that your fiber, vitamin and mineral intakes will be balanced too.

Ten to 35 percent of your calories should come from protein. Protein is found in many foods in small amounts but is most concentrated in meats, fish, eggs, Dairy, nuts and beans and lentils. Go lean and Light when eating meats and dairy products. The protein in plant foods adds up too. As a general rule, if you are eating enough calories from whole-food sources, then you are getting enough protein. Consuming large portions of animal products is the main contributor to excessive protein intake. Keep meat portions to about 2 to 3 ounces per meal.

The recommended number of daily calories supplied by fat is 20 to 35 percent. As with carbohydrates and protein sources, a balanced diet requires the right types of fats. Avoid any product made with trans fats, or partially hydrogenated oils. Choose more plant-based fats such as nuts, seeds and avocado and fewer animal fats like butter, full-fat cheese and fatty meats. Watch out for fried foods as they are high in unhealthy fats.

A balanced diet is one that provides the body with all the nutrients it needs to function properly. This includes macronutrients, such as carbohydrates, protein, and fat, as well as micronutrients, such as vitamins and minerals.

Macronutrients are essential for providing the body with energy. Carbohydrates are the body’s main Source Of Energy, and they are found in foods such as bread, pasta, rice, and potatoes. Protein is also important for energy, and it is found in foods such as meat, fish, Poultry, eggs, and dairy products. Fat is a source of energy, but it is also important for other functions in the body, such as absorbing vitamins and minerals.

Micronutrients are essential for many bodily functions, such as Metabolism, growth, and development. Vitamins are organic compounds that the body cannot produce on its own, and they are found in a variety of foods, such as fruits, vegetables, and dairy products. Minerals are inorganic compounds that the body also cannot produce on its own, and they are found in foods such as meat, fish, poultry, eggs, and dairy products.

A balanced diet is important for maintaining good health. Eating a balanced diet can help to prevent chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer. It can also help to maintain a healthy weight, improve mood, and boost energy levels.

There are many different ways to eat a balanced diet. Some people choose to follow a specific diet plan, such as a vegetarian or vegan diet. Others simply try to eat a variety of healthy foods from all food groups. There is no one right way to eat a balanced diet, as long as you are getting all the nutrients your body needs.

Here are some tips for eating a balanced diet:

Eat plenty of fruits and vegetables. Fruits and vegetables are low in calories and high in nutrients. They are also a good source of fiber, which can help to keep you feeling full.
Choose whole grains over refined grains. Whole grains are higher in fiber and nutrients than refined grains. They are also a good source of complex carbohydrates, which can help to keep you feeling full.
Include lean protein in your diet. Lean protein is a good source of energy and helps to build and maintain muscle mass. Good sources of lean protein include chicken, fish, beans, and tofu.
Limit unhealthy fats. Unhealthy fats, such as saturated and trans fats, can increase your risk of heart disease and other chronic diseases. Choose foods that are low in unhealthy fats, such as lean meats, low-fat dairy products, and olive oil.
Limit added sugar. Added sugar is found in many processed foods, such as soda, candy, and baked goods. Added sugar can contribute to weight gain and other health problems. Choose foods that are low in added sugar, such as fresh fruits and vegetables.
Drink plenty of water. Water is essential for many bodily functions, such as regulating body temperature and transporting nutrients. Aim to drink eight glasses of water per day.

Eating a balanced diet is one of the best things you can do for your health. By following these tips, you can make sure that you are getting all the nutrients your body needs to stay healthy and strong.

In addition to eating a balanced diet, it is also important to exercise regularly, get enough sleep, and manage Stress. These lifestyle habits can also help to improve your overall health and well-being.

What is a balanced diet?

A balanced diet is one that provides all the nutrients your body needs to function properly. It includes a variety of foods from all food groups, including fruits, vegetables, grains, protein, and dairy.

What are the benefits of a balanced diet?

A balanced diet can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes, and improve your overall health and well-being.

What are some tips for following a balanced diet?

Here are some tips for following a balanced diet:

Eat plenty of fruits and vegetables. Fruits and vegetables are low in calories and high in nutrients, including vitamins, minerals, and fiber. Aim to eat at least five servings of fruits and vegetables per day.
Choose whole grains over refined grains. Whole grains are higher in fiber and nutrients than refined grains. Choose whole-grain breads, Cereals, and pastas whenever possible.
Include lean protein in your diet. Lean protein is an important part of a balanced diet. Choose lean protein sources such as chicken, fish, beans, and tofu.
Limit unhealthy fats. Unhealthy fats are high in calories and can increase your risk of heart disease and other chronic diseases. Limit your intake of saturated and trans fats.
Drink plenty of water. Water is essential for good health. Aim to drink eight glasses of water per day.

What are some common mistakes people make when trying to follow a balanced diet?

Some common mistakes people make when trying to follow a balanced diet include:

Not eating enough fruits and vegetables.
Choosing processed foods over whole foods.
Eating too much unhealthy fat.
Not drinking enough water.

What are some Resources available to help people follow a balanced diet?

There are many resources available to help people follow a balanced diet. These include:

The Dietary Guidelines for Americans. The Dietary Guidelines for Americans is a set of federal guidelines that provide science-based advice for healthy eating.
The MyPlate website. The MyPlate website is a tool from the U.S. Department of agriculture that helps people create healthy eating plans.
The ChooseMyPlate app. The ChooseMyPlate app is a mobile app that helps people track their food intake and make healthy choices.
Registered dietitians. Registered dietitians are nutrition experts who can provide personalized advice on how to follow a balanced diet.

Which of the following is not a nutrient?
(A) Carbohydrates
(B) Proteins
(C) Vitamins
(D) Water
Which of the following is a good source of carbohydrates?
(A) Bread
(B) Rice
(C) Pasta
(D) All of the above
Which of the following is a good source of protein?
(A) Meat
(B) Fish
(C) Eggs
(D) All of the above
Which of the following is a good source of vitamins?
(A) Fruits
(B) Vegetables
(C) Milk
(D) All of the above
Which of the following is a good source of water?
(A) Water
(B) Juice
(C) Soda
(D) None of the above
Which of the following is a balanced diet?
(A) A diet that includes a variety of foods from all food groups
(B) A diet that is high in fat and sugar
(C) A diet that is low in fiber and nutrients
(D) None of the above
Which of the following is an unbalanced diet?
(A) A diet that includes a variety of foods from all food groups
(B) A diet that is high in fat and sugar
(C) A diet that is low in fiber and nutrients
(D) All of the above
Which of the following is a healthy snack?
(A) A piece of fruit
(B) A handful of nuts
(C) A glass of milk
(D) All of the above
Which of the following is an unhealthy snack?
(A) A candy bar
(B) A bag of chips
(C) A soda
(D) All of the above
Which of the following is a good way to stay hydrated?
(A) Drink plenty of water
(B) Eat fruits and vegetables that contain water
(C) Avoid sugary drinks
(D) All of the above
Which of the following is a good way to get enough fiber?
(A) Eat plenty of fruits and vegetables
(B) Eat whole grains
(C) Avoid processed foods
(D) All of the above
Which of the following is a good way to get enough protein?
(A) Eat lean meats
(B) Eat fish
(C) Eat eggs
(D) All of the above
Which of the following is a good way to get enough vitamins?
(A) Eat fruits and vegetables
(B) Eat dairy products
(C) Eat whole grains
(D) All of the above
Which of the following is a good way to get enough minerals?
(A) Eat fruits and vegetables
(B) Eat dairy products
(C) Eat whole grains
(D) All of the above
Which of the following is a good way to reduce your risk of obesity?
(A) Eat a balanced diet
(B) Exercise regularly
(C) Get enough sleep
(D) All of the above