Added: Janely Ronning - Date: 15.09.2021 06:23 - Views: 47384 - Clicks: 5036
Eating a balanced diet helps people maintain good health and reduce their risk of disease. Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat. In this article, we look at current dietary recommendations and describe how to build a balanced diet. Humans need a certain amount of calories and nutrients to stay healthy. A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.
The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy. To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.
Additionally, the USDA recommend that people eat vegetables from each of the five subgroups every week. People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish. A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.
Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.
Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes. At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:. The — Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet.
Dairy and fortified soy products are a vital source of calcium. The USDA recommend consuming low-fat versions whenever possible. People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients. When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.
For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight. For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss. Dietary guidelines change over time, as scientists discover new information about nutrition.
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We will update it regularly as the pandemic continues. A guide to eating a balanced diet. What is a balanced diet? Share on Pinterest Eating a balanced diet will help a person stay healthy. The 5 food groups. Share on Pinterest Whole grains usually contain more protein than refined grains. Losing weight. Share on Pinterest A person can burn calories by taking the stairs. CoronaVac vaccine shows Could 'deer mucus' be a medicine of the future?
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