Whether you are a child or adult, male or female, your body must get all the essential nutrients, so that it can work properly. If you do not intake sufficient amounts of nutrients then your body’s immunity will weaken and it becomes prone to disease, infection, and fatigue.
If you eat healthy food it will give you short-term as well as long-term health benefits. But just a balanced diet will not work, you need to do regular exercise and maintain a healthy weight to reduce the risk of chronic diseases such as diabetes, cancer, heart-related disease, etc.
Before moving further, let us have a look at the micronutrients & macronutrients required by our body.
5 Essential Nutrients to Maximize Your Health
The primary role of carbohydrates is to provide energy to our bodies. When we intake carbohydrates our body breaks them down into glucose, which is used by our body cells to produce energy. It is divided into three categories i.e. monosaccharides, disaccharides, and polysaccharides.
It is found in whole wheat bread, barley, oatmeal, cornmeal, milk, popcorn, spaghetti, etc. It helps in keeping our brain, kidney, and nervous system healthy.
Protein is found in every part of the body such as bone, skin, hair, muscles, and more. Its main role is to build and repair the tissues. It is a good source of amino acids that are the main building blocks of the human body.
It is abundantly found in meat, fish, egg, tofu, milk, legumes, cheese, and soy products.
A little amount of fat is a very vital component of a balanced diet, as it provides backup energy to our body. It helps in absorbing fat-soluble vitamins such as Vitamin A, Vitamin D, Vitamin E, and supply essential fatty acids.
There are four types of fats i.e. Saturated Fats, Monounsaturated Fats, Polyunsaturated Fats, and Trans Fats. Out of them, unsaturated fats are healthy to eat.
It is available in both solid and liquid forms. Red meat, butter, chicken layer, coconut, palm oil are some of the rich sources of saturated fats.
Vitamins & Minerals:
They are also known as micronutrients and are essential for our bodies to work properly. They increase the immunity of our body and also promote normal growth and development of the brain. The Vitamins are composed of Vitamin A, B, C, D, E, K, and minerals composed of calcium, iron, sulfur, magnesium, sodium, and chloride.
The best sources of Vitamins and minerals are green vegetables, fruits, nuts, and seeds.
All of the above minerals are equally important for the development of our body, but some young adults and young children are deficient in iron, which is not fulfilled by just eating iron-rich foods. In such cases, doctors recommend iron supplements for kids and adults.
Water is the most essential nutrient because you can’t even live for a single day without it. Water helps in the digestion & absorption of other nutrients and transport them to your cells.
Considering these nutrients in your diet can lead you to a healthy life. Now let us discuss how to have a healthy balanced diet to stay fit.
Tips To Have Balanced Nutrition
1. Eat Food From All Five Food Groups:
The food is placed together in 5 groups because the nutritional value of the food items in each group is the same. You should eat equally from each group, as they provide various minerals, vitamins, proteins, and other nutrients that are necessary for you to stay healthy.
Here are five main food groups:
- Protein Food
- Dairy products
2. Take Right Amount of Calories:
You should consume the right amount of calories because eating more calories can cause weight gain. Calorie requirements vary according to a person’s gender, age, and physical activity. Typically, women need about 1500 calories per day and men need 2000 calories per day.
If you want to have balanced nutrition for kids then you can go for a variety of healthy foods and some snacks but the thing is how can we check whether this diet is balanced or not?
So, you can use a macros calculator for a balanced nutrition diet for your kids. These calculators are very reliable and useful as well.
3. Eat Whole Grains:
Choosing whole grain instead of refined grains can improve your digestion system because they are rich in fiber. Besides this, it consists of plenty of protein and other nutrients which help you to fight against chronic diseases such as cardiovascular problems.
4. Take Dietary Supplements:
Many people are not able to consume all food groups due to various reasons (such as lack of time, allergies, etc.). In that case, you can consider supplements to balance the nutrients in your body.
You can consume an optimum level of vitamin or liquid iron supplement to reach your daily nutritional goals. Iron supplements come in many forms such as capsules, tablets, and liquid. Nowadays liquid iron supplements for adults are also available, which were earlier made for children.
5. Never Skip Breakfast:
Eat breakfast without skipping, because breakfast foods are rich in calcium, iron, vitamins, and other essential minerals that help reduce bad cholesterol levels and sharpen our memory.
The above-listed small diet changes and regular exercise can improve your energy level, manage weight, and reduce the chances of getting ill.