What Is Balanced & Healthy Food for Healthy Lifestyle
Health & Fitness

What Is Balanced & Healthy Food for Healthy Lifestyle

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Have you ever noticed that nowadays we all are getting sick very easily and especially the new generation as compared to our previous generations. The reason is our weak immunity and our lifestyle. Everyone’s life is so fast today; people do not have time to take care of ourselves. What they are eating, it doesn’t matter; they are eating just to fill their stomach. We all know that what we are eating is not pure and not organic and above that, we are filling our stomach with fast food or junk food so what kind of energy you will get from that food. But obvious, immunity will be weak. So here we will discuss about the healthy food and our lifestyle. 

What is Healthy Food?

Everyone wants to know about the healthy food; what it is, from where we can get, how much we need to eat and how much energy we will get from that food. All these questions are there in everyone’s mind. So, first of all, we want to clear that if you are feeling great all day, always feels energetic, no tiredness and if your immune system is strong; you are eating completely healthy food. Healthy food includes protein, carbohydrates, fat, water, vitamins, and minerals.

A healthy diet and lifestyle are your best weapons to fight any disease. The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If your current diet is quite different from the recommendations, try starting with just one or two little changes at a time rather than changing everything at once. The cornerstone of a healthy diet should be to replace processed food with real food. If you eat or drink more than your body needs, you’ll put on weight and if you eat and drink too little, you’ll lose weight. You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

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What is Calories?

What we are eating, we are getting calories from that food. The number of calories in food is a measurement of the amount of energy stored in that food. Calories are used in every activity like walking, talking, breathing, etc. A person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women.

Here is the table of daily calorie intake.

Children ages 2 to 8 years

1,000 to 1,400 calories

Girls ages 9 to 13 years

1,400 to 1,600 calories

Boys ages 9 to 13 years

1,600 to 2,000 calories

Active women ages 14 to 30 years

2,400 calories

Sedentary women ages 14 to 30 years

1,800 to 2,000 calories

Active men ages 14 to 30 years

2,800 to 3,200 calories

Sedentary men ages 14 to 30 years

2,000 to 2,600 calories

Active men and women over 30 years

2,000 to 3,000 calories

Sedentary men and women over 30 years

1,600 to 2,400 calories

How To Achieve A Healthy Food:

Eating plenty of food is not a guarantee of your good health. Healthy food includes protein, carbohydrates, fat, water, vitamins, and minerals. The following are essential parts of a balanced diet.

1. Protein: – Protein is a vital nutrient that is required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Protein is broken down in 20 Amino Acids when you eat which is required for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function. Protein also keep your immune system functioning properly, maintains the heart health and your respiratory system.

Animal sources of protein are meat, poultry, fish, dairy products, and eggs while plant-based protein sources such as grains, beans, vegetables, nuts, tofu, yogurt, peanut butter, soy milk, cheese, etc.

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2. Carbohydrates: – Carbohydrates are one of your body’s main sources of energy. Medical science recommended that 45 to 65 percent of your daily calories should come from carbohydrates. It includes potatoes, bread, rice, pasta, and cereals. Carbohydrates should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs.

Good Carbohydrates include unrefined whole grains such as whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, and oatmeal. You can get Carbohydrates from non-starchy vegetables (spinach, green beans, Brussels sprouts, celery, tomatoes), legumes (kidney beans, baked beans, peas, lentils), nuts and from fruits.

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3. Fat: – Not all fat is bad for our body. Fat is a type of nutrient which is also required by our body just like protein and carbohydrates. Our body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. Healthy fats such as Omega 3 are vital to our physical and emotional health. Including more healthy fat in our diet can help improve your mood, boost your well-being, and even trim our waistline.

Monounsaturated fat and Polyunsaturated fat are good for health. Monounsaturated fat includes olive, canola, peanut, & sesame oils, avocados, olives, nuts (almonds, peanuts, macadamia, hazelnuts, pecans, and cashews), peanut butter, etc.

Polyunsaturated fat includes sunflower, sesame, and pumpkin seeds, flaxseed, walnuts, fatty fish (salmon, tuna, mackerel, herring, trout, sardines) & fish oil, soybean and safflower oil, soymilk, and tofu.

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4. Calcium: – Calcium is not only good for bone, but almost every cell in the body also uses calcium in some way, including the nervous system, muscles, and heart. Calcium also helps in a blood clot, muscles contract, and it regulates the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take it from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Calcium deficiency can contribute to mood problems such as irritability, anxiety, depression, and difficulty sleeping. An average person needs 1000 mg/day to 1300 mg/day calcium.

You can get good sources of calcium from dairy products, leafy green vegetables, certain fish, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, sea vegetables and calcium-fortified foods such as cereals and orange juice.

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5. Fiber: – Fiber is also known as roughage. Fiber keeps your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. It can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. It may even help prevent colon cancer. Fiber comes in two varieties: Insoluble fiber which does not dissolve in water and Soluble fiber which dissolves in water.

Insoluble fiber helps to prevent constipation. It is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber controls blood sugar levels and reduce cholesterol. It is found in barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

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If you include the above things in your daily food, your immunity will improve and you will stay away from many diseases and infections. A balanced diet is important because your organs and tissues need proper nutrition to work effectively. A good food, healthy food, nutritional food will definitely help you in your body and mental growth.

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