Food plays an important role in maintaining health, so it is important to choose the foods we eat at each meal, so what are the components of a balanced diet?
The components of a balanced diet include five basic groups, get to know us about them.
Components of a balanced diet
There are five basic food groups that are considered as components of a balanced diet, because they carry important nutrients in building the body, and they also provide us with the calories needed to provide us with energy. These groups include:
1. Vegetables
Vegetables contain vitamins, minerals, dietary fibers that are important to the body, and antioxidants that prevent cancer. They also help to feel full and are characterized by their low calories, so they do not cause weight gain.
Here are some examples of the most beneficial vegetables
spinach.
broccoli
peas.
kale.
sweet potato.
tomatoes.
garlic and onions.
2. Fruits
The fruit contributes to the prevention of heart disease, diabetes, and cancer. It is rich in essential vitamins and minerals. It also contains antioxidants such as flavonoids. Because it contains fiber and is low in calories, it helps to lose weight.
Among the most important and useful types
the strawberry.
orange.
Grapefruit.
apple.
Black raspberries.
pomegranate.
pineapple.
3. Cereal
Whole grains are recommended, as they include great health benefits and help control weight, prevent heart disease, type 2 diabetes, and some types of cancer. They also facilitate the movement of the large intestine and increase beneficial bacteria in the colon.
All these benefits are due to the fact that they contain vitamins, minerals, dietary fibers and antioxidants, such as:
Whole oats.
Whole corn.
wild rice.
brown rice.
quinoa.
bulgur.
Buckwheat.
4. Protein
Protein is one of the most important components of a balanced diet, as it provides our bodies with energy, helps transport oxygen to all parts of the body, and is involved in building muscles, tissues, and bones.
It is also important for the manufacture of antibodies in the immune system. However, it is not recommended to follow diets that focus on proteins and fats only and exclude carbohydrates because they deprive you of important nutrients and may cause you health damage.
It is also not recommended to take protein from processed meats such as bacon, sausage, and deli meats. Here are the best food sources of protein:
chicken.
meat.
fish.
eggs.
Dairy products.
legumes.
cereal.
Seeds .
Nuts.
5. Dairy
It is an essential source of calcium, which is important for bone health. It is recommended to take low-fat dairy products.
People who are lactose intolerant can also take low- or lactose-free dairy products, or soybean products such as soy milk to be able to get the nutrients that dairy products provide.
Examples of recommended dairy products
Low fat milk.
yogurt.
cheese.
Food rations
After knowing the components of a balanced meal, it is important to know the number of servings distributed throughout the day for each component:
Fruits and vegetables: It is recommended to have 5 servings per day
Starches, preferably whole grains: 3 to 4 servings per day.
Protein, whether vegetable or animal: 2 to 3 servings per day.
Dairy or dairy natives: 2 to 3 servings per day.
In the event that you suffer from pressure, diabetes, or any other medical condition, you should consult a doctor about the type of food and the number of food portions that are appropriate for you.
Malnutrition risks
The term malnutrition does not always refer to a lack of food intake, but sometimes refers to a lack of access to important nutrients. It is possible for a person to eat large amounts of food rich in calories, but despite this he does not get the essential elements, which brings health risks to him. .
Reliance on foods rich in saturated fats, added sugar and sodium, and a lack of eating vegetables and fruits, may lead to many health risks such as:
heart disease.
Type 2 diabetes.
cancer.
Obesity.
