What should I eat for a balanced diet?

It has been said that you are what you eat. One of the things that happens when people don’t eat well is that they can get sick.

Let’s look at it this way, you’re not eating right, getting sick, and spending a lot of money that you shouldn’t have. Don’t wait until you’re sick before eating well. You can start now. You should start eating food that contains the essential nutrients your body needs.

What are the daily nutritional requirements needed at different stages of life?

Each stage of development has its own unique nutritional requirements – which refer to the amount of nutrients that people need at each stage of life to be psychologically healthy.

Pregnancy and lactation stage: This stage constitutes the first period of a person’s life. This stage is quite unique and there is a general assumption that a pregnant woman can have food cravings that may make her eat for two. These cravings may cause them to ignore essential nutrients to consume; Not only for her, but also for her child. This is also the stage when breast milk production increases.

It is important for the expectant mother to follow a balanced diet as her baby is growing and accumulating breast milk. Therefore, food cravings should be closely examined. How is this possible? An expectant mother can make healthy eating fun by offering new and fun meals. This would make things more exciting, and hopefully keep her interested.

Iron, calcium, protein, healthy fats, dairy products, vegetables, oranges, meat, iodine, grains, fish, carbohydrates, fatty acids, folic acids and other necessities should be found in her diet. They will make up the nutrients for breastfeeding and help her give birth to a healthy baby.

Childhood and childhood: This is usually between ages 0-1. While it is true that in pregnancy, the nutrients that the mother consumes will go a long way in making the baby healthy, the little one must continue the good work by feeding on breast milk to stay healthy. The nutrients required are: zinc, calcium, cobalamin, carbohydrates, potassium, cholesterol, saturated fat, vitamin C, lactose, protein, iron and other essentials that may be suitable for the baby.

Adolescence: This term is mostly attributed to teenagers. Dealing with puberty is not the same as a female and male experience. There are certain nutrients required for them in different amounts. You can’t go wrong with carbs, protein, calcium, phosphorous, magnesium, and zinc. Note that zinc is only suitable for females at this point.

puberty: In the early stage (ages 20-50), vitamin C, carrot vitamins, vegetables, zinc, apples, bananas, fish, beef, nuts, tea, iron are requirements for a balanced diet.

In the middle stage (from 51 to 70 years), while vitamin B6 is essential, the consumption of vitamin D, which is found in fish, eggs and milk, should be increased.

In the later stage (age 70 and over), more vitamin D will be needed which can be found in fish, eggs and milk, while iron (for females) and energy should be taken in as little as possible.

So what is a balanced diet?? A balanced diet is a meal that contains all types of food in the right proportions that meet the nutritional needs of humans. In other words, it defines meals that contain sufficient carbohydrates, proteins, vitamins and other essential elements. The right diet is also said to help reduce the risk of disease.

Nutrients necessary for a balanced diet and their sources

There are about six essential nutrients that should be present in an individual’s diet.

  • protein
  • Fats
  • Water
  • carbohydrate

What are the sources of these nutrients?

Below this are the fat-soluble vitamins – A, D, E, K and the water-soluble vitamins – the B vitamins which are folate (B9), thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), Biotin (B7), Vitamin B6, Vitamin B12 and Vitamin C

Fat-soluble vitamins

Vitamin ALiver, cheese, butter, milk (whole milk), fruits like mango, leafy greens, shrimp, carrots, pumpkin, spinach.

Vitamin D: eggs, oily fish, cereals, fortified milk.

Vitamin E: Seed oils (such as black seed oil, castor oil, almond oil, etc.), nuts, vegetable oils and whole grains. .

Vitamin K: Leafy green vegetables (broccoli, cabbage, spinach, mustard, lettuce), meat, dairy products.

water soluble vitamins

Vitamin B1Whole grains, nuts, meat, grains, soy milk, melons, vegetables.

Vitamin B2Milk, yogurt, eggs, rice, cheese, whole grains, liver, mushrooms, and green vegetables.

Vitamin B3: Liver, eggs, turkey, milk, fish, beef, potatoes, spinach, tuna, chicken, brown rice.

Vitamin B5: Chicken, whole grain, avocado, mushroom, broccoli.

Fifthitamin B6White fish, dairy products, milk, eggs, whole grains, soybeans, peanuts, vegetables, meat, bananas.

Vitamin B7: Eggs, soybeans, whole grains and fish.

Vitamin B9: Cereals, broccoli, spinach, legumes, orange juice.

Vitamin B12Meat, fish, cheese, eggs, yeast extract, cereals, soy milk

Vitamin C: Green and citrus vegetables such as oranges, berries, peppers, tomatoes, potatoes, peppers and spinach.

  • metalThese nutrients for a balanced diet are found in bones, teeth, fluids – hormones, enzymes, blood and saliva. Sourced from milk, meat, fish, iodized salt, beans, yogurt, seafood, leafy vegetables, etc.
  • protein: This is necessary for the growth and repair of cells in the body. It can be obtained from meat, fish, dairy products, beans, tofu, poultry, fruits, nuts, seeds, vegetables, grains, Greek yogurt and cottage cheese.
  • Fats: There are three types of fat.

monounsaturatedSourced: cashews, walnuts, walnut oil, canola oil, olive oil, groundnut oil, groundnuts, and peanut butter. It is said to be the healthiest of the three.

Unsaturated fats: It is found in safflower oil, soybean oil, cottonseed oil, sesame seed oil, and corn oil.

Saturated fat: This one contains the most cholesterol out of the three. It can be found in coconut oil, palm oil, butter, cheese, cream, egg yolk, meat and dairy products – beef, lamb, pork.

  • WaterIt helps keep you hydrated and is an important nutrient in a balanced diet. You can get water from different sources. From foods and liquid drinks – soup, milk, drinking water, juice, soda, coffee and tea. There are also foods high in water content such as tomatoes, cucumbers, melons, peaches, apples, lettuce, etc.
  • carbohydrate: contain carbon, hydrogen and oxygen. can be classified into basic And the compound carbohydrates. They have their sources of starch, cereals, apples, sweet potatoes, rice, milk, bread, popcorn, sugar, potatoes, bananas, white bread, barley, soybeans, peas, beans, etc. Iron also helps maintain the immune system and comes from spinach, liver, beans, chicken, turkey, fish, cashews, eggs, dark chocolate, beef, lentils, broccoli, and pumpkin seeds.

What is the importance of healthy eating in daily life?

There are several reasons why you should care about what you eat.

  • It provides the nutrients your body needs to function as it should.
  • Builds immunity against diseases or illnesses.
  • Your eating pattern has direction, and this should help keep your body weight under control.
  • A balanced diet helps your sleep pattern. However, limiting your alcohol and caffeine intake can help you get a good night’s sleep.
  • Minds are subject to work every time of the day. A balanced diet helps strengthen and empower your brain to function more effectively. You can be sure to have an active and alert mind throughout the day
  • High-fiber foods will keep your heart healthy.
  • Improve memory and comprehension.
  • Effective weight loss (for those who see the need). With a balanced diet, you can’t go wrong with effective weight loss. Stick to a healthy diet. You don’t have to starve to lose weight. Starving yourself may be unhealthy.
  • Gives you strong bones and teeth – with enough calcium and magnesium.
  • Helps control obesity.
  • A good example for children. They have a tendency to adopt a culture of eating for the elderly around them.
  • It keeps you in a good mood and gives you energy.

List of balanced diet foods that you can include in your daily life

There is an assumption that you need to be wealthy to have a balanced diet. this is not true. You don’t have to break the bank to get a meal that contains essential nutrients. It is not capital intensive. Take a look at our 7-Day Nigerian Meal Plan; less. Here are some ideas on what to eat at the lowest price to keep you healthy and give your body the nutrients it deserves. Note that you can always set up another table, if desired, using this guideline.

morning. afternoon. night

day 1 Bread, sardines, tea and water Amala, edo, fish/beef and water Golov pasta with boiled eggs and water

the second day

Pancakes and orange juice / drink and water Original rice/palm oil with bonbon cubes, dry fish and water Boiled yam with vegetables, fish and water
day 3 Cereals, milk and water Beans, bananas and water White rice, tomato sauce, eggs and water
the fourth day Bread, fried eggs, tea and water Ground yam / Eba / Amala / wheat flour, favorite soup, beef and water Irish/sweet potato, grilled fish, vegetable sauce and water
day 5 Toasting bread, tea and water Yam, beans and water Rice, vegetables, fish and water
the sixth day Acara or oats or oats with milk and water Okra soup with goat meat and water Boiled vegetables and potatoes with fish and water
the seventh day Potatoes and eggs with water Glove rice and fish/chicken and water Plantain and vegetables with grilled fish and water

You will notice that water appeared in all options. This is because water, although tasteless, has many nutritional benefits that it offers the body. Your diet is balanced with water. You can’t go wrong with drinking water.

So, what exactly do you need to do to eat a balanced diet? Nothing unnecessarily capital intensive. Keep it simple and in the right proportions. Then, you can enjoy your life free from disease and nutrient deficiencies.



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