Balanced diet
Definition: A balanced diet contains the right properties and proportions of nutrients needed to maintain a healthy and a fit body. It is also used to regulate body functions effectively whether it is external or internal. These are percentage needed for a balanced diet:
Carbohydrates: 50-60%
Protein: 20%
Fats: 30%
These are known as the main nutrients needed by the body or it is also known as macronutrients.
Water: 8-10 glasses a day
Fibre: Everyday every after a meal to digest food and detoxify body.
Vitamins and Minerals: Needed in small amounts to regulate the body systems.
These are known as the sub-nutrients or the micronutrients.
What makes a balance diet?
(Calorie needed for a 12 year old boy: 1700-2000kcal)
(Calorie needed for a 12 year old girl: 1500-1700kcal)
Purpose of each nutrient:
Carbohydrates:
These are the sources:
Fats:
These are the sources:
Water-
Minerals and Vitamins-
Fibre:
Carbohydrates: 50-60%
Protein: 20%
Fats: 30%
These are known as the main nutrients needed by the body or it is also known as macronutrients.
Water: 8-10 glasses a day
Fibre: Everyday every after a meal to digest food and detoxify body.
Vitamins and Minerals: Needed in small amounts to regulate the body systems.
These are known as the sub-nutrients or the micronutrients.
What makes a balance diet?
- The right amount of nutrients makes a balanced diet. Each and every nutrient has its own purpose and percentage of intake. Exercise and eating at the right time really makes a great advantage.
(Calorie needed for a 12 year old boy: 1700-2000kcal)
(Calorie needed for a 12 year old girl: 1500-1700kcal)
Purpose of each nutrient:
Carbohydrates:
- Carbohydrate is the main energy source for the body.
- To be more specific there are two main types of Carbohydrates: Simple and Complex.
- Sources:
- Bananas
- Raisins
- 100 percent fruit juice
- Honey
- Sources:
- Bread
- Cereal
- Pasta
- Builds structural components of cells.
- Responsible for repairing body tissues by surrounding it.
- Making it tougher.
These are the sources:
- Sources:
- Chicken
- Fish fillet
- Low fat meat
- Beans
- Eggs.
Fats:
- Saturated fat blocks arteries by forming plague.
- Unsaturated fats are fats a good fats.
- Bad fats will be fats from dairy products like cheese and chocolates.
- Protects and boost immune system and secondary energy source.
These are the sources:
- Sources:
- Burger
- Chocolates
- Cheese
- Fried cooked food
Water-
- Keep drinking water.
- Main component of life that flushes out toxins and cleanses organs.
- Maintains body temperature and linked with metabolism.
- Maintains body temperature.
Minerals and Vitamins-
- Important for growth and for the immune system.
- Needed in small amounts. Growth in cells.
- Linked with the immune system.
Fibre:
- For digestion.
- Soluble goes into your body.
- Insoluble helps in excretion.
What makes a balanced diet
The right amount of nutrients makes a balanced diet. Each and every nutrient has its own purpose and percentage of intake. Exercise and eating at the right time really makes a great advantage.
Purpose of each nutrient:
Carbohydrates: Carbohydrate is the main energy source for the body. To be more specific there are two main types of Carbohydrates: Simple and Complex.
Simple: Provides energy for a short period of time as it is broken down really quickly. Used in Fitness and Anaerobic Zones.
Sources: Bananas, Raisins, 100 percent fruit juice and honey.
Complex: Provides energy for a longer period of time as it breaks down really slowly.
Sources: Bread, cereal, Pasta etc.
Protein: Builds structural components of cells and it is also responsible for repairing body tissues by surrounding it and making it tougher.
Sources: Chicken, Fish fillet, low fat meat, beans and eggs.
Fats: Saturated fat blocks arteries by forming plague. Unsaturated fats are fats a good fats. Bad fats will be fats from dairy products like cheese and chocolates. Helps nails and bones. Protects and boost immune system. Secondary energy source. Also develops cell membrane.
Water- Keep drinking water. Main component of life. Flushes out toxins and cleanses organs. Maintains body temperature. Linked with metabolism. Burning food is metabolism. Maintains body temperature.
Minerals and Vitamins- Important for growth and for the immune system. Needed in small amounts. Growth in cells. Linked with the immune system.
Fiber: For digestion. Soluble goes into your body. Insoluble helps in excretion.