Eating a balanced diet is not about rigid restrictions, staying unrealistically slim or depriving yourself of the food you enjoy. It’s about feeling fantastic, getting more time, improving your health, and enhancing your mood, intead.
It does not have to be overly difficult to eat good. When you feel confused by all of the contradictory dietary and health recommendations out there, you ‘re not alone. It seems you’ll find someone claiming the exact opposite with any expert who tells you a certain food is good with you. The fact is that while it has been shown that certain particular foods or nutrients have a beneficial impact on mood, the most important thing is your overall dietary pattern. The foundation of a balanced diet would be to replace processed food, whenever possible, with real food. Eating food that is as close to nature as possible will make a big difference in the way you think, look, and feel.
The Basics of balanced eating
While some extreme diets may say otherwise, to maintain a healthy body we all need a combination of protein , fat , carbohydrates, nutrients, vitamins and minerals in our diets. You don’t have to exclude all types of food from your diet, but rather select the healthiest choices from each category.
Protein gives you the ability to get up and go — and keep going — with attitude and cognitive performance also being helped. Too much protein may be harmful to people with kidney disease, but recent research indicates that many of us, particularly as we age, need more high-quality protein. That doesn’t mean that you need to consume more animal products — a variety of plant-based protein sources every day will ensure that your body gets all the necessary protein that it requires.
Omega 3-fatty acid :
Not all fat is equal. While bad fats can ruin your diet and increase the risk of certain illnesses, good fats protect your brain and heart. Good fats, such as omega-3s, are actually vital to your physical and emotional health. Including healthier fat in your diet will help you improve your mood , increase your well-being and even trim your waistline.
Eating high in dietary fiber foods (grains, fruits , vegetables , nuts, and beans) will help you stay regular and reduce your risk of heart disease, stroke , and diabetes; This can even make your skin healthier, and even help you lose weight.
Not having enough calcium in your diet can also contribute to anxiety , depression and sleeping problems, as well as contributing to osteoporosis. Whatever your age or gender, integrating calcium-rich foods into your diet, avoiding those that deplete calcium, and having enough magnesium and vitamins D and K to help calcium do its job, is important.
is one of the key sources of energy in your body. Nonetheless, most would come from complex, unrefined carbs (vegetables, whole grains , fruit) instead of sugars and refined carbs. Cutting back on white bread , pastries, starches and sugar will avoid rapid spikes in blood sugar, mood and energy fluctuations, and fat build-up, particularly around your waistline.