Concept of a Balanced Diet
Whenever you come across a page of health, you find yourself being told time and again that it is very important to have a balanced diet, followed by what is good or bad for your health and so on. However, one is never really told what exactly is a diet – more so a balanced diet and what are the various components that go in it.
So what is a BALANCED DIET all about?
As the word ‘balanced’ suggests, a diet, which has all its components in the right proportions, makes for a balanced diet. Every diet comprises carbohydrates, proteins, fats and water.
For starters, let us explore what each of these components is –
Proteins
Proteins are important constituents of tissues, muscles, body fluids, such as blood and cells in the body – that makes them vital to any living organism. Proteins are stored in the form of enzymes and hormones and are concerned with a wide range of vital metabolic processes in the body. They supply body-building material and make good for the loss that occurs due to wear and tear. As antibodies, they help the body to defend itself against infections. Thus, they are one of the most essential nutrients required by the body and should be supplied in adequate amounts in the diet.
The protein needed by the body has to be supplied through the diet we consume. The dietary proteins are broken down into amino acids and absorbed into the bloodstream. These amino acids are used by the body to synthesize the protein needed by the body for various functions such as tissue building, replacement of protein depleted and synthesize functional molecules like enzymes, hormones and antibodies. If the body does not contain adequate carbohydrate and fat to provide energy, dietary protein may be broken down for energy. Hence, there should be enough carbs and fats in the diet so that proteins can be used for the formation of body proteins to fulfil other functions essential to life. You need 0.8 gms/kg of body weight. Pregnant, lactating women and children require 1gm/kg body weight.
All foods except refined sugar, oils and fats contain protein to varying degrees. Vegetarian sources of proteins are pulses, sprouts, milk, dairy products, nuts, seeds and Soya bean.
Fats
Contrary to popular opinion, fats are an important component of the diet. It is a concentrated form of energy and retards stomach emptying time. Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature for the hormones to function, ensure pregnancy and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and / or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.While it is nearly impossible to remove fat completely from the diet, it would be wrong to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts especially the Omega 3 and Omega 6 fatty acids. You need a combination of mono, poly and saturated fats in the body. Walnuts, flax seeds, sesame seeds, extra virgin coconut and olive oil, sesame, mustard and groundnut oils etc. are excellent sources of fats.
Carbohydrates
Carbs are a class of energy yielding substances which include starch, glucose, cane sugar, etc. Grain foods, roots and tubers are largely composed of starch and complex carbs. Food ingredients like simple sugars, mainly, cane sugar and glucose are pure carbs. Starch is a complex carb made up of glucose units. Carbs derived from cereals form chief source of energy in Indian diets. Simple carbs which are in biscuits, cakes, jams, white sugar and white flour are harmful for the body. Complex carbs derived from fruits, veggies, whole grains, brown rice, natural sugars like honey and jaggery is what are the good carbs!
Besides starch and other digestable carbs, many foods contain non-digestable carbs like cellulose, hemi celluslose, gums, pectins and lignins. These undigestable carbs are designated as dietery fibers. These are not digested in the digestive tract and most of them are voided as such and thus contribute to bulk of stools. Though they do not contribute to the nutritive value of foods, the presence of fibre i.e. roughage in the diet is necessary for the mechanism of digestion and elimination of waste. The contraction of muscular walls of the digestive tract is stimulated by the fibre, thus counteracting the tendency to constipation. Lack of adequate dietery fibre in diets containing refined foods, leads to constipation and colon cancer. Also some of the dietery fibre like gums, mucilages have been shown to lower blood cholesterol in hypercholesterolemic subjects and blood glucose in diabetics. Vegetables, particularly the leafy ones, condiments spices and unrefined cereals are comparitively richer in fibre and a generous inclusion of these leads to a diet rich in fibres.
Water
Water is crucial to your health making up around 60 percent of your body weight. Every system in your body depends on water. Lungs expel two to four cups water each day through breathing. If your feet sweat, there goes another cup. If you make half a dozen trips to the bathroom during the day, that's six cups. A person would have to lose 10 per cent to be considered dehydrated.
Water helps to flush out poisons (chemicals, additives, junk food). Without water, contents of the colon dry out, eventually causing diverticulitis and constipation. It lessens kidney stones, keeps joints lubricated, and lessens colds and flu; keeps the digestive system in order and is a natural remedy for beautiful, rich, glowing skin. It also acts as a body purifier by removing toxins and waste. Skin needs water for elasticity, so too little water leaves it looking dry, wrinkled and dull. Sunken eyes and under eye circles are signs that you need water. Less water leads to dry, brittle hair and split ends. Blood requires water so that it gets circulated properly throughout the body.
Water, is truly everywhere; as a result, most people take it for granted. Yet a person could live without food for about a month, but only about a week without water. You need to drink two litres of water, approximately eight glasses everyday to keep your system hydrated. The body requires proteins, fats, and carbohydrates and most importantly water, without which the body cannot survive.
