A balanced diet with the right components is essential for good health and wellbeing. The key components of a healthy diet include:
1. Carbohydrates:
Carbs provide energy and should make up around 45-65% of your daily calories. Choose whole grain carbs like brown rice, oats, whole wheat pasta and bread. Limit refined carbs like white bread and sugar.
Whole grain carbs provide more fiber, B vitamins and minerals. They digest slowly and help you feel full for longer. Refined carbs spike blood sugar and lack nutrients.
2. Proteins:
Aim for 0.8 grams of protein per kilogram of body weight. Protein helps build and repair tissues. Sources include lean meats, seafood, eggs, dairy and plant proteins like lentils, beans, nuts and seeds.
3. Fats:
Fats provide energy and help absorb vitamins. Unsaturated fats like those from olive oil, avocados and nuts are heart-healthy. Limit saturated fats from red meat and full-fat dairy.
4. Fruits and vegetables:
Aim for 5 or more servings of fruits and veggies a day. They provide fiber, vitamins and minerals that support immunity, vision and organ function. Choose a variety of colors for the most benefits.
5. Dairy:
Dairy products provide important nutrients like calcium, potassium and vitamin D. Choose low-fat options like fat-free milk and yogurt to limit saturated fat. Lactose-free options are available if needed.
6. Water:
Water helps regulate body temperature, cushion joints, transport nutrients and remove waste. Aim for around 8 glasses or 2 liters per day. Your urine color is a good indicator - it should be light yellow.
In summary, carbohydrates, proteins, fats, fruits and vegetables, dairy and water make up the key components of a balanced diet. Focusing on whole, minimally processed foods that contain fiber, vitamins, minerals and healthy fats will provide your body with the fuel it needs to function properly. Limiting added sugars, saturated fats and highly processed foods supports a healthy diet and lifestyle.
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