Introduction
The basic definition of a ‘balanced diet’ is pretty well known- the dietary choices you make on a daily basis need to nourish your body and mind. So, nourishment essentially means eating good quality food that will help your body and mind grow well. But how many of us actually care enough to think twice about what we put into our bodies? We come up with different excuses- one more creative than the last one- busy day, need a good drama to watch or I can’t eat, I have no time to eat a meal and the most ridiculous one yet- all food options seem too healthy. Diet culture now is so bad that eating a properly planned meal means you are ‘dieting’, while eating tasty junk is the new normal!
Why Is A Balanced Diet Important For Health?
This question is literally a no-brainer, in our opinion. Good food means more nutrients, which translates to your cells and bodily functions working well. Now, what’s not to like about the whole process? Except, nutritious food is not that easy to come by these days. It is like the popular saying ‘Eat anything that comes from a plant, not something that is MADE at a plant’. As for answering the no-brainer- it is simple. Your body needs a variety of nutrients for it to function well- vitamins, minerals, energy resources in the form of carbohydrates and fats, protein to help with healing and regeneration and fiber, along with water to make everything move smoothly within the gut. We have hundreds of cell types- each performing highly specialised functions, which means their nutritional needs are also going to be very specific. But, generally speaking, they get all they need from the food we eat- and that is only if we consume a large variety of foods, often.
Eating a varied, well planned diet has a number of advantages, some of which have been listed below-
- To combat brittleness in bones and to make them strong, yet flexible.
- To help improve your ability to stay infection free
- To help your brain perform well- and it does a lot everyday! To prevent brain fog, fatigue and general meh-ness, you need to eat everyday. That is how a balanced diet improves mental health in the long run.
- To help your heart beat well and regularly- and to ensure that blood supply is good in the body.
- To ensure that your bone marrow has enough resources to make blood- which is a life giving fluid.
- To help your skin stay elastic and maintain its barrier function exceptionally, while looking plump and dewy.
- To help your cells get energy from the food you eat, and to help the gut derive proper nutrition by absorption.
- To allow your body time and space to heal from wounds or any other inflammatory situations, provided they are not very chronic in nature.
- For your joints to move well and to stay lubricated and strong
- For men and women- fertility and wellness is a big priority and good food can help you achieve serious health goals.
- Food is good for your lungs- as they keep working from the day you are born till you die. Don’t you want to keep them functioning well enough always?
- Your liver is the major organ tasked with detoxification and breaking down of a lot of components in the body- some harmful but most benign. Since it is a stressful job, providing good resources from healthy food can help your cells regenerate better and work well.
How To Maintain A Balanced Diet Daily-
The mantra is simple- like Mark Twain once said- “The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.” This means if you don’t like your veggies and fruits- make a conscious effort to include them everyday. If you love your hyper-sweet coffee or chai, then go sugar free or replace it with just water or buttermilk.
We have a small but super practical hack for you- imagine your plate has 4 quadrants- NOT equally sized. That is important. The largest quadrant (about 2 halves) should have all your veggies - poriyal,salads, vegetable curry, a quarter of your plate should have whole grains or a carbohydrate source which will keep you feeling full for longer than usual, so you don’t succumb to hunger pangs in between. The third quadrant should contain any protein of your choice- egg, lean meat, tofu, paneer (be judicious with this one as it is pretty fatty too), while the last one should be a dairy product, though if you’d like to go dairy free, it is fine too. You just need the calcium and Vitamin D from an alternative source. Also, never forget good quality fats as your heart needs them to function well. Some examples include ghee, some butter or oils like sesame oil, mustard oil, coconut oil etc. Another thing you could do- is to add lots of veggies of different colours- at least 3 different ones, per meal. Don’t forget your fresh fruits too. They have good fiber and a lot, which is good for your gut and will not let you get hungry soon.
Conclusion
As to why a balanced diet is key to long-term health- your body has millions of cells busily working away and producing a lot of harmful components in the process- like super oxide molecules or other by-products which can be harmful. These can actively damage DNA in your cells or cause long ranging mutations, leading you to age quicker than usual. A good meal which is especially colourful and fresh can give your body enough antioxidants and anti-inflammatory goodness- to allow your cells to fight the good fight always!
FAQs-
1.What is a balanced diet, and why is it important?
A balanced diet is one where you include variety in terms of sources of carbohydrates, proteins and fats and have plenty of fiber, vitamins and minerals which are normally found in fresh fruits and vegetables everyday. Drinking enough water everyday should also be a priority.
2.What are the main food groups that should be included in a balanced diet?
Proteins, carbohydrates, water, fibre, healthy fats and dairy products should be on your radar, if eating well is your goal.
3.How does a balanced diet affect mental health?
A good diet will include plenty of vitamins and minerals- especially the Vitamin B group that the brain needs in decent amounts so it can work well. If your food is not nutritious, then you may have to deal with brain fog and related issues. Antioxidant rich foods are great in helping the brain repair itself.
4.What happens if I don't eat a balanced diet?
You will have to deal with a; lot of chronic illnesses like diabetes, hypertension, obesity, feel tired almost always, poor immunity and weight management related issues, among other concerns.
5.How can a balanced diet help with weight management?
A well planned meal can help you feel full for longer so that you won’t snack in between.
