Nutritive Components of Diet

A balanced diet is a mix of nutritional components such as carbohydrates, protein, vitamins, fats and minerals. These are vital components of a balanced diet for your body. Our body requires these components for regular and smooth functioning. Each component has a different set of benefits and responsibilities in the body.

It is crucial to have the right healthy food in the correct portions. Overeating unhealthy food is not part of a balanced diet at all. Moving towards a healthy and nutritional diet strengthens core, immunity, digestion and keeps the body in shape. Management of diet promotes a healthy and balanced lifestyle.

What is the importance of a balanced diet?

A balanced diet combines all nutrients for good health and proper functioning of the body. It acts as a shield or barrier against disease. 

An unhealthy diet makes the body vulnerable to disease. An unhealthy or unbalanced diet initiates weakness, tiredness, heart-related issues, obesity, diabetes and acute and chronic conditions. Here are some of the foods to include in a balanced diet:

• Green leafy vegetables like spinach, peas, beans and nuts
• Dairy products like curd, butter, milk, cheese and cream
• Proteins like fish, meat, etc.
• Whole-wheat, cornflakes, grains, oats and dry fruits
• Flax seeds, fish oil, pumpkin seeds and chia seeds
• Fresh fruits like oranges, papaya, pineapple etc.

What are the components of a balanced diet?

Components refer to the major nutrient groups essential for a balanced diet. Here are the components of a balanced diet:-

• Carbohydrates

The majority of our balanced diet comprises carbohydrates. The ratio of carbohydrates is 50 – 60% in the combination of a balanced diet.

It contributes to healthy muscles, bones and brain function. Carbohydrates are a great source of good calories and glucose. Glucose enables various physical and mental activities. 

Carbohydrates also improve blood circulation and strengthen the muscles. However, the quantity of carbohydrates should be limited; otherwise, it transforms into harmful fat and can result in numerous acute and chronic health conditions.

• Protein

Protein aids in the growth and functioning of muscles, organs, hair and nails. Around 20 – 25% of protein is included in all three meals of the day. 

 Protein is a life-long essential component for diet every day. The most common protein sources are dairy products, pulses, vegetables, meat and fish.

• Vitamins

Vitamins contribute to internal organ health and muscle development. Vitamin C enhances skin quality.

Fruits and vegetables are rich in vitamins and should be consumed raw and fresh. Most vitamins lose their potency when cooked.

• Fats 

Daily diet comprises about 15% fats. Fat acts as a shield to internal parts, but excessive fat can prove unhealthy. Saturated fats should be less in the diet, resulting in bad cholesterol, leading to diabetes and cardiac issues. Nuts, dry fruits and seeds are rich sources of beneficial fats.

• Minerals

Minerals like calcium help build and strengthen the bones and teeth. Sufficient quantities of calcium and other minerals are essential for the body’s optimal functioning. For instance, the recommended dosage of calcium is 1000 mg for adults and 1000 – 1200 mg for those aged 50 and above. Too many minerals can result in tooth staining, stomach issues, raised heartbeat and weakened muscles.

What is a balanced diet chart?

 A balanced diet chart decides the must-have elements in the diet. A platter filled with healthy food tastes good and has numerous health benefits. These seven elements are components of a balanced diet chart:-

• Carbohydrates
• Protein
• Fats
• Water
• Minerals
• Vitamins
• Fibre

Conclusion 

A balanced diet is an element that fulfils all nutritional requirements of the body to perform all tasks. The diet has components like carbohydrates, vitamins, minerals, protein, fats, etc. A balanced diet delivers the proper nutrients and calories to generate energy. These power-packed components of a balanced diet boost metabolism and lower the accumulation of extra fat in the body. A healthy body has better internal organs and muscles functioning, contributing to overall good health and wellness.