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Eating a healthy, nutritionally balanced diet is essential for overall well-being and maintaining a healthy weight. A diet that is rich in nutrients, vitamins, and minerals can significantly improve our energy levels, boost our immune system, and prevent chronic diseases. However, with so many fad diets and conflicting information about nutrition available, it can be challenging to know where to start. In this guide, we will explore the key steps to adopting a healthy, nutritionally balanced diet and provide practical tips to help you make sustainable changes to your eating habits. Whether you’re looking to lose weight, improve your overall health, or simply feel more energized, this guide will serve as a valuable resource to kick-start your journey towards a healthier lifestyle.
This article was co-written by Brittany Venci, RD, MS. Brittany Venci is a registered dietitian registered in Ohio. She received her MS in nutritional science in 2013 and her Diploma in Nutrition in 2014. She is licensed to operate in Nevada, Ohio, Kentucky and New York.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 24,498 times.
A well-balanced and nutritionally complete diet is an essential element of a healthy lifestyle. Eating right helps provide all the essential nutrients for the body to function at its optimal level. [1] X Trusted Source World Health Organization Go to source In addition, a nutritionally balanced diet can strengthen the immune system, support healthy growth, support a healthy weight, and prevent many chronic diseases such as obesity or diabetes. [2] X Trusted Source World Health Organization Go to the source Adopting a nutritionally balanced diet is easier if you plan and prepare in advance, giving you the basics to stay healthy. maintain a healthy and happy life.
Steps
Understanding a balanced diet
- You should add foods from the following 5 groups: protein, animal milk, whole grains, fruits and vegetables.
- In addition, it’s a good idea to add an extra source of healthy fats throughout the day. Although fats are not considered a food group, research has shown that consuming healthy fats (such as omega-3s) in moderation can support heart health. [4] XResearch Sources
- Not consuming enough of the 5 food groups increases the risk of nutritional deficiencies. Not all nutrients are found in one particular food group, so you need to get foods from all five groups. [5] XResearch Sources
- Different foods provide different vitamins, minerals, and nutrients. A diet that is not varied will limit the amount of nutrients tolerable. [6] XResearch Sources
- This is especially true for vegetables and fruits. These two food groups are rich in vitamins, minerals and antioxidants that are good for health. Different colored fruits and vegetables contain different types of antioxidants that support health in different ways. [7] X Trusted Source American Heart Association Go to Source
- It is advisable to consume locally grown fruits and vegetables as they are grown in season and provide more vitamins and minerals.
- Getting the right amount of calories for your age, activity level, and gender will help maintain a healthy weight. Too many or too few calories can lead to unintentional weight gain or loss. [8] XResearch Sources
- In general, women need about 1500 calories per day; Men need about 2000 calories per day. The amount of calories you need will vary depending on your age, gender, activity level, and overall health.
- When you want to gain or lose weight, you should also add the appropriate amount of calories. Calorie levels that are too high and too low can both cause health problems. [9] XResearch Source
- The low-carbohydrate diet focuses on avoiding or limiting the consumption of high-carbohydrate foods such as fruits, starchy vegetables, beans, whole grains, and dairy products. Restrictions on these food groups increase the risk of nutritional deficiencies. [11] X Trusted Source Mayo Clinic Go to Source
- A low-fat diet focuses on avoiding high-fat foods such as: high-fat meats, eggs, fatty fish, whole milk, butter or oils. While there are many benefits to limiting fat consumption, fat is also essential for the absorption of certain fat-soluble vitamins such as vitamins A or D. [12] XResearch Source
- A high-protein diet focuses on consuming foods high in protein such as: poultry, eggs, pork, beef, seafood or beans. Protein should be added in moderate amounts. Too high a protein level can lead to kidney failure. [13] X Trusted Source Mayo Clinic Go to Source
- May have occasional snacks. Snacks can be a dessert or a glass of wine.
- Don’t snack too much or too often. This will lead to an unbalanced diet, cause weight gain or contribute to chronic diseases like high blood pressure or diabetes.
- Snacks including alcoholic beverages. Women should not drink more than one alcoholic beverage per day; Men should not drink more than two cups. [15] X Trusted Source Mayo Clinic Go to Source
- When planning meals, you need to prepare enough breakfast, lunch and dinner. In addition, the menu should include snacks.
- After planning your menu for a few days or a week, check back to make sure you’re getting enough and plenty of foods in each food group. From there, you can make adjustments if you find a shortage.
- You can find a way to get a meal tracking app on your smartphone to make menu planning easier.
Maintain a balanced diet
- Protein is found in many foods, including: poultry, beef, pork, beans, eggs, animal milk, tofu or soy.
- A portion of protein is about 90-120 g. Imagine the size of a deck of cards or a notebook. [18] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source Most women need about 46 g of protein; Men need about 56 g of protein per day.
- Choose lean or low-fat protein sources if you’re looking to control weight. This food source is low in calories and may aid weight loss. Lean proteins include: boneless, skinless chicken breast; turkey fillet; ground beef 90% lean or more; nuts are not seasoned with salt. [19] XResearch Source
- A serving of fruit is a small piece or 1/2 cup of chopped fruit. [21] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source In general, it is recommended to consume 2-3 servings of fruit per day.
- A serving of vegetables is 1-2 cups of vegetables. [22] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source 4-5 servings of vegetables per day is recommended.
- To add more antioxidants, you should choose a variety of vegetables with different colors. This helps diversify the source of nutrients because different colored fruits contain different vitamins. [23] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Whole grains are less processed and contain all parts of the grain – germ, endosperm, and bran. [24] XResearch Sources All three provide the body with fiber, protein and many beneficial nutrients. Some whole grain foods like corn, quinoa, oats, brown rice and 100% whole grain pasta and bread.
- Refined grains undergo more processing and contain no bran or germ of the grain (which reduces nutritional value). Refined grain foods include: white bread or pasta, white rice, and many other foods made primarily from white flour.
- One serving of whole grains is 30 g or 1/2 cup. It is recommended to consume 2-3 servings of whole grains per day. Make sure your daily cereal source contains half 100% whole grains.
- Focus on getting heart-healthy fats like omega-3s or monounsaturated fats. Research shows that these types of fats promote heart health. [25] XResearch Sources Good sources of fats include: olive or olive oil, high-fat fish, avocados, nuts or nut oils.
- One serving is 1 teaspoon of fat or oil. It is recommended to supplement 1-2 servings (no more than 2 servings) per day.
- Avoid or limit your consumption of unhealthy fats like trans fats and saturated fats. These fats increase the risk of cardiovascular disease and are often found in foods such as: fast or fried foods, processed foods, or high-fat animal proteins. [26] XResearch Sources
- Taking supplements can help meet your daily nutritional needs. A multivitamin, calcium (especially for people with a milk allergy or lactose intolerance), fish oil (if you’re allergic to seafood or can’t eat fish) or vitamin D (difficult to get it from foods) may be considered. products, can be absorbed from sunlight). [27] XResearch Source
- Vegetarians and vegans may need to take vitamin B12 or iron supplements if their diet is deficient in these two nutrients.
- Always consult your doctor before taking a vitamin, mineral or herbal supplement. Although relatively harmless, some supplements can have serious reactions to prescription drugs and chronic diseases. The doctor will guide the use of safe and appropriate functional foods.
- Absolutely do not rely entirely on functional foods to provide nutrients for the body. It’s best to find a way to get all or most of the nutrients from food. [28] XResearch Sources
- Licensed dietitians are licensed nutrition, healthy diet and weight loss professionals.
- You can actively seek out a dietitian or ask a doctor for a referral.
Advice
- Can eat a variety of nuts, divided into small portions. Don’t eat too much.
- Eat slowly to avoid overeating. Eating slowly helps the brain send signals to the body that you are full. If you eat too quickly, your brain won’t be able to send these signals away until you’ve eaten too much.
- A calorie-restricted diet that includes the right amount of carbohydrates, protein, and fat also helps with weight loss. By following a balanced diet, you don’t need to completely stop consuming nutrient-dense food groups and avoid key nutrient deficiencies. An essential first step is to choose a diet that includes a variety of foods.
This article was co-written by Brittany Venci, RD, MS. Brittany Venci is a registered dietitian registered in Ohio. She received her MS in nutritional science in 2013 and her Diploma in Nutrition in 2014. She is licensed to operate in Nevada, Ohio, Kentucky and New York.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 24,498 times.
A well-balanced and nutritionally complete diet is an essential element of a healthy lifestyle. Eating right helps provide all the essential nutrients for the body to function at its optimal level. [1] X Trusted Source World Health Organization Go to source In addition, a nutritionally balanced diet can strengthen the immune system, support healthy growth, support a healthy weight, and prevent many chronic diseases such as obesity or diabetes. [2] X Trusted Source World Health Organization Go to the source Adopting a nutritionally balanced diet is easier if you plan and prepare in advance, giving you the basics to stay healthy. maintain a healthy and happy life.
In conclusion, adopting a healthy, nutritionally balanced diet is vital for maintaining overall well-being and preventing various health issues. It is important to approach dietary changes with a gradual and mindful mindset, focusing on long-term sustainability rather than short-term restrictions. By incorporating a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, individuals can ensure that their bodies are receiving the essential nutrients needed for optimal functioning. Additionally, practicing portion control, avoiding processed foods, and staying hydrated are key components of a balanced diet. Lastly, seeking guidance from healthcare professionals or registered dietitians can provide personalized advice and support on adopting healthy eating habits. By prioritizing nutrition and making conscious decisions regarding food choices, individuals can reap the benefits of improved physical and mental health, increased energy levels, and enhanced overall quality of life.
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