A balanced Diet

balanced-dietNowadays the majority of people can choose what they want to eat and how much they want to eat, but this hasn´t always been the case, around one or two hundred years ago “deficiency diseases” were very common: scurvy (lack of vitamin C), rickets (softening of bones in children due to deficiency or impaired metabolism of vitamin D, phosphorus or calcium), beriberi (deficiency of vitamin B1 resulting in nervous system illness). In the other hand, during our present days, we have “abundance diseases” such as coronary insufficiency which is related to diets high in sweets, red meat and fat.

There is no such thing as the “perfect food” or the “complete food”, therefore, there is no “one” food that we can eat all the time that will suffice of all the essential nutrients to maintain a good health.

In order for our bodies to have enough nutrients and avoid having these diseases we need to set our minds into having balanced diets, the human body will not reach and maintain a healthy condition unless it receives the food that provides adequate quantities of all nutrients and energy.

Having a balanced diet will help us reach a healthy state, health is more than just the absence of illnesses; health is “achieving and maintaining the highest state of mental and corporal vigor that an individual is capable of”.

On daily basis, each individual requires a certain amount of each nutrient; these requirements vary according to age, height, sex, activity, exercise, current weight, among others. Although the quantities should be determined by an expert, any individual should always include at least one serving of the following, although we recommend having more servings of fruits, vegetables and lean protein:

Carbohydrates, such as:

  • Rice
  • Bread (preferably whole wheat)
  • Pasta
  • Potatoes
  • Otmeal
  • Beans
  • Lentils
  • Wheat

Fruits, such as:

  • Apples
  • Watermelon
  • Papaya
  • Pineapples
  • Strawberries
  • Grapefruit

Vegetables, such as:

  • Cucumber
  • Celery
  • Carrots
  • Squash
  • Broccoli
  • Peppers

Proteins, such as:

  • Soy
  • Milk
  • Cheese
  • Tofu
  • Chicken
  • Steak
  • Fish

Healthy Fats, such as:

    • Olive Oil
    • Peanut butter
    • Avocado

Sugars, such as:

    • White or brown sugar
    • Honey
    • Natural jam

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