Diet is an integral part of our lives, not only satisfying our taste buds and appetites, but also influencing our physical health and emotional state. However, in modern society, many people face the problem of unbalanced diet, which leads to health crises such as malnutrition, obesity, chronic diseases, etc. So, how can you enjoy food while maintaining physical and mental balance? This article will explain what a balanced diet is and how to achieve it through balanced eating, mindful eating, and dietary planning.
First of all, what is a balanced diet? Simply put, it is the approximate balance point at which equal or similar amounts of energy (calories) are consumed every day to maintain a stable or moderate change in weight. This balance is not fixed but varies according to individual circumstances (e.g., age, gender, lifestyle, physical activity, etc.), cultural background, locally available foods, and eating habits. Therefore, it is not easy to find the right balance of your diet.
Secondly, how to achieve a balanced diet through a balanced diet? A balanced diet means eating evenly all six food groups each day – cereals, potatoes, fruits and vegetables, beans, fish, eggs, meat, milk, oils and nuts – and moderate amounts of water. These foods provide the nutrients your body needs (such as carbohydrates, proteins, fats, vitamins, minerals, etc.) and help prevent diseases caused by deficiencies or surpluses. In order to achieve balanced drinking, how to achieve a balanced diet through a balanced diet? A balanced diet means eating evenly across six food groups each day – cereals, potatoes, dairy products, beans, fish, eggs, meat, fruits and vegetables, fats and nuts seeds – and moderate amounts of water. These foods provide the nutrients your body needs (such as carbohydrates, proteins, fats, vitamins, minerals, etc.) and help prevent diseases caused by deficiencies or surpluses. In order to achieve a balanced diet, we need to pay attention to the following principles and methods:
Adjust the number of calories you eat each day according to individual circumstances (e.g., age, gender, lifestyle, and physical activity) so that energy intake and expenditure are balanced or similar. Generally speaking, adults should consume 1500~2000 kcal of calories per day, of which carbohydrates should account for 55%, protein should account for 15%, and fat should account for 30%.
Choose unrefined or whole grain cereals such as brown rice, grain rice, sweet potatoes, etc., because they contain more vitamin B1 and dietary fiber, which are nutrients that Taiwanese people are prone to deficiencies.
Drink at least two glasses of 240ml of dairy a day, or increase your dairy intake with cheese, sugar-free yoghurt, etc. to provide adequate calcium, vitamin B2 and protein.
In soybean fish egg meat, soybean products and seafood foods such as dried tofu, tofu, flower branches, fish, etc. are preferred, because they contain a higher proportion of unsaturated fatty acids and a lower proportion of saturated fatty acids, and have no cholesterol. Minimize your intake of red meat (beef, pork, lamb) and avoid eating too much saturated and trans fat.
Eat at least 400 grams or five servings of fruits and vegetables a day, and choose fruits and vegetables of different colors and varieties in a variety of ways. Fruits and vegetables are rich in vitamins C, A, and other antioxidants, and provide enough fiber to aid digestion.
Consume about 8 grams of nut seeds such as walnuts, almonds, sesame seeds, etc. per day, and use vegetable oil instead of animal oil to cook or spread bread. This increases the intake of unsaturated fatty acids, thereby reducing the risk of cardiovascular disease.
The above are the principles and methods of a balanced diet, hoping to help you find a balance in your diet. In the next part, we'll cover the meaning and techniques of mindful eating.
If you have better suggestions, come to the comment area to discuss! Follow me to learn more about life.