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What is a balanced meal? In basic words, it’s a meal that gives the nutrients to the body to work effectively. The importance of nutrition lies in the ingestion of the proper amount of calories. When you eat the right amount of calorie-dense foods like fruit and vegetables, whole cereals, and proteins, your body gets the nutrients it needs. Therefore, we need to eat at least one balanced meal a day to function our body efficiently. Even when we see burgers and pizza takeaways all around us!
As difficult as it seems in this busy life schedule, we often skip our balanced meals and eat junk food. Nowadays, we prefer junk food over a balanced meal full of nutrients. However, it is essential to eat at least one balanced meal a day to feel strong and more energetic throughout.
To know more about the importance of switching our regular junk diet with a nutritionally balanced meal, HealthShots spoke to Ms Rubaina Adhikari, a dietitian and fitness enthusiast.
If for some reason you’re unable to eat right every time, try to eat a balanced diet at least once a day, it can be your breakfast, lunch, or dinner. Even if you are ordering food from outside, try to pick dishes enriched with the right nutrients and calories that are required for a healthy body.
According to some studies, a balanced meal and physical activity can reduce up to 70 – 80 percent of premature cardiovascular disease. A balanced diet can maintain a healthy heart and lower blood pressure.
“A dietary approach to lowering blood pressure comprises a variety of fruits, veggies, whole grains, fish, beans, and nuts. So always try to include these in your balanced meal.” suggests Ms Adhikari.
Antioxidant-rich meals can lower the risk of cancer by shielding cells from damage. The free radicals present in our body raise the risk of cancer, while antioxidants help to eliminate them, lowering the risk. Including blueberries, raspberries, leafy dark greens, carrots, pumpkin, seeds, and nuts will help you complete your balanced meal and stay young too.
There is some evidence that shows there is a link between nutrition and mood. A healthy balanced diet will enhance your mood. If you want to feel wonderful, always try to eat at least one balanced meal a day.
How stressful it will be if you start forgetting things? Yes, avoiding balanced meals can cause memory loss after some time. To avoid this try to incorporate vitamin D, C, E, omega-3 fatty acids, and fish in your meal and improve your memory.
For strong bones and teeth, a diet rich in calcium and magnesium is essential. Bone health can help to reduce the chance of bone problems later in life. Eat low-fat dairy products, broccoli, cauliflower, canned fish with the bone for healthy bones.
“There are numerous health benefits of eating a balanced meal then why not you eat at least one balanced meal a day. It is difficult to eat all meals packed with the right amount of nutrients. But it’s quite easy to eat at least one balanced meal a day,” adds Ms Adhikari.
You only need to include 50 – 60 percent carbohydrates, 10 – 20 percent protein, and 30 percent fat in your meal to make it a balanced meal. Your organs and tissues require optimal nourishment to function properly, which is achieved by consuming the appropriate amount of nutrients, calories, and vitamins to maintain a healthy body.