Friday, April 19, 2024

Tips For Eating Balanced Diet: 7 Most-Asked Questions On Balanced Diet

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A balanced diet refers to a diet that is essential for overall good health and nutrition for anybody. It boosts immunity power and is responsible for the growth and development of human beings in a positive manner.

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 Balanced diet for six months to 1-year-old baby 

Balanced Diet

Breast milk

1/2 cup of soft food and gradually increase the volume of food as per the baby’s appetite.

Iron-rich food

Animal product

Green vegetables and fruits by using a vegetable sorter

Solid Foods

 


 Balanced Diet For Students 

Balanced Diet

Iron-rich food

Foods containing Vitamin B & Vitamin C

Red meat

Eggs

Whole grain bread

Orange, apple, and other seasonal fruits

Dry fruits

Especially a diet containing carbs, protein, fat, fiber, vitamins, minerals, and water.

 


 Balanced Diet for Pregnant Women 

Balanced Diet

Veggies, i.e., broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama.

Whole grains, i.e., brown rice, millet, oatmeal, bulgur, and whole-wheat bread.

Proteins, i.e., lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu.

Especially a diet containing carbs, fat, fiber, vitamins, and minerals.

Green vegetables, seasonal fruits, and enough water.

 


 Balanced Diets to eat after a 60-year-old person 

Balanced Diet

A diet containing Sugar-free, saturated fats, and less sodium

Protein-rich foods

Diary-product

Green vegetables, seasonal fruits, and enough water

Whole grains

 


 Tabular Representation of Vitamins with Vitamin-Rich Food 

S.NVitaminsDisease caused by low-vitamin Disease caused by excess-vitaminVitamin-Rich Food
1.A 

Night blindness

Dry skin

Infertility

Delayed Growth

Throat and chest infection

Poor wound healing

 

 

Hypervitaminosis A

 

 

Leafy green vegetables, orange and yellow vegetables

Red bell pepper

Cantaloupe, mango

Fish oils, Milk, Eggs

 

2.C 

Scurvy

Bumpy skin

Fatigue

 

 

Kidney stones

Diarrhea

Nausea

 

 

Citrus (oranges, kiwi, lemon, grapefruit), Bell peppers.

Strawberries

Tomatoes

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)

White potatoes

 

3.D 

Rickets

Osteomalacia

 

 

Hypervitaminosis D

 

 

Oily fish

Egg yolks

Red meat

 

4.E 

Crohn’s disease

cystic fibrosis

Betalipoproteinemia

Ataxia

 

 

Bleeding risk

 

 

Wheat germ oil

Sunflower, safflower, and soybean oil

Sunflower seeds

Almonds, Peanuts, peanut butter

Beet greens, collard greens, spinach

Pumpkin, Red bell pepper

 

5.K 

Bleeding

Poor bone development

Osteoporosis

Cardiovascular diseases

 

 

Jaundice

Hyperbilirubinemia

Hemolytic anemia

Kernicterus in infants

 

 

Green leafy vegetables

Soybean and canola oil

Salad

Fortified meal replacement shakes

 

6.B(Thiamine) 

Beriberi

 

 

Liver damage

Jaundice

Stomach ulcers

 

 

Fortified breakfast cereals

Pork, Fish, Beans, lentils

Green peas, Enriched cereals, bread, noodles, rice

Sunflower seeds, Yogurt

 

7.B(Riboflavin) 

Chronic diarrhea

Malabsorption syndromes

Liver disorders

Hemodialysis

Peritoneal dialysis

Chronic alcohol use disorder

 

 

Turns urine into bright yellow color

 

 

Dairy milk, Yogurt, Cheese

Eggs, Lean beef, and pork

Chicken breast, Salmon

 

8.B(Niacin) 

Pellagra

 

 

 

Hypertension

Liver damage

Hepatitis

Abdominal pain

 

 

 

Red meat

Poultry, Fish, Brown rice

Fortified cereals and bread

Nuts, seeds

Legumes, Bananas

 

9.B(Pantothenic Acid) 

Fatigue

Insomnia

Depression

Irritability

Vomiting

Stomach pains

Burning feet

Upper respiratory infections

 

 

Diarrhea

Gastrointestinal Problems

 

 

Fortified cereals

Meats, Mushrooms

Avocados, Nuts, seeds

Dairy milk, Fortified cereals

Meats, Mushrooms

Avocados, Nuts, seeds, Dairy milk

 

10.B(Biotin) 

Thinning hair

Scaly skin rashes around eyes, nose, mouth

Brittle nails

 

 

excreted by the urine

 

 

Organ meats, eggs, fish, meat, seeds, nuts

Vegetables like sweet potatoes

 

11.B6 

Microcytic anemia

Electroencephalographic abnormalities

Dermatitis

Depression and confusion

Weakened immune function

 

 

Peripheral neuropathy

Dermatoses

Photosensitivity

Dizziness

Nausea

 

 

Beef liver, Tuna, Salmon

Fortified cereals, Chickpeas, Poultry

Vegetables and fruits, incredibly dark leafy greens, bananas, papayas, oranges, and cantaloupe

 

 

12.B12 

Anemia

 

 

Chronic myelogenous leukemia

Promyelocytic leukemia

Polycythemia vera

Hypereosinophilic syndrome

 

 

Fish

Meat

Poultry

Eggs

Dairy products

 

13.B(Folate) 

Megaloblastic anemia

 

 

Increases the risk of cancer

 

 

Dark green leafy vegetables

Peanuts, Sunflower seeds, Fresh fruits, fruit juices

Whole grains

Aquatic foods

 

 


 

 Tabular Representation of Minerals with Mineral-Rich Food 

S.NMineralsDisease Cause by Low-mineralsDisease Caused by excess-mineralsMineral-Rich Food
1.Calcium 

Rickets, osteoporosis, and osteopenia,

 

 

Weaken bones

Kidney stones

Disturb the function of the heart and brain

Overactive parathyroid glands

 

 

Dairy (cow, goat, sheep)

fortified plant-based milk

Almond, soy, rice, Cheese, Yogurt

Calcium-fortified orange juice, Winter squash, Edamame

Tofu, Canned sardines, salmon Almonds

 

2.Phosphorus 

 

Muscle weakness

Respiratory and heart failure

Seizures

Comas

 

 

Chronic kidney disease

Hypoparathyroidism

Metabolic and respiratory acidosis

 

 

Dairy products, meats, and poultry

Fish, eggs, nuts, legumes

Vegetables and grains

 

3.Potassium 

Hypokalemia

 

 

Heart attack or even death

 

 

Dried fruits Spinach, broccoli

Beet greens

Avocado, Bananas

 

4.Sodium 

Hyponatremia

 

 

High blood pressure

Heart disease

Stroke

 

 

All vegetables and dairy products

Meat, shellfish

 

5.Chloride 

Heart failure

Lung disease

Addison disease

Metabolic alkalosis

 

 

Dehydration

Kidney disease

Metabolic acidosis

 

 

Seaweed, rye, tomatoes

Lettuce, celery, and olives

 

6.Magnesium 

High blood pressure and heart disease

Diabetes

Osteoporosis

Migraine headaches

 

 

Kidney failure

 

 

Pumpkin seeds

Almonds

Spinach

Cashews, peanuts, and rolled oats, cooked in unsalted water

 

7.Iron 

Iron deficiency anemia

 

 

Liver disease

Heart problems

Diabetes

 

 

Nuts, dried fruit, wholemeal pasta, and bread

Iron-fortified bread and breakfast cereal

Legumes, oats, tofu

 

8.Zinc 

Acrodermatitis enteropathica

 

 

Metal fume fever

 

 

Meat, fish, and seafood

 

9.Iodine 

Thyroid disease

 

 

Thyroid nodules

Hyperthyroidism

Autoimmune thyroid disease

 

 

Seaweed, Fish, shellfish

Ionized Dairy, Eggs, Beef liver, Chicken

 

10.Chromium 

Diabetes

Heart disease

 

 

 

Sinusitis, nasal septum perforation,

Allergic and irritant dermatitis, skin ulcers,

Respiratory irritation, bronchitis, asthma,

lung cancer

 

 

Meats, grain products, fruits

Vegetables, nuts, spices

Brewer’s yeast, beer, and wine

 

11.Copper 

Anemia

Neutropenia

 

 

Wilson disease

 

 

Shellfish, seeds, and nuts

Organ meats, wheat-bran cereals, whole-grain products, and chocolate

 

12. Fluoride 

Dental caries

Osteoporosis

 

 

Chronic fluorosis

 

 

Brewed black tea and coffee

Fluoridated water

Canned shellfish like shrimp and blue crab

Oatmeal, Raisins, Potatoes

 

13.Molybdenum 

Molybdenum cofactor deficiency

 

 

gout-like syndrome

 

 

Legumes. Whole grains, rice, nuts, potatoes

Bananas and leafy vegetables

Dairy products, like milk, yogurt, and cheese

Beef, chicken, and eggs

 

14.Manganese 

Epilepsy

Mseleni disease

Down’s syndrome

Osteoporosis

Perthest disease

 

 

Difficulty walking

Facial muscle spasms

Irritability

Aggressiveness

Hallucinations

 

 

Whole grains, clams, oysters, mussels

Nuts, soybeans, and other legumes

Rice, leafy vegetables, coffee, tea

 

15.Selenium 

Keshan disease (a type of heart disease)

Male infertility

 

 

Hair and nail loss or even brittleness

Nausea

Diarrhea

Skin rashes

Mottled teeth

Fatigue

Irritability

Nervous system abnormalities

 

Pork, beef, turkey, chicken, fish

Shellfish and eggs

Beans and nuts

 


 

 Frequently Asked Question On a Balanced Diet 

 1. What is the importance of a Balanced Diet in the human body? 

Supplies enough energy to be active throughout the day

Good source of nutrition for growth and repair

Boosts immunity

Protects from diet-related illness, i.e., cancer

Makes you strong and healthy

Helps to Protect from every disease

 


 2. What is the basic concept of a Balanced Diet? 

The basic concept of a balanced diet is consuming various foods properly to maintain good health and a healthy body.

 


 3. What is the most important rule of a Balanced Diet? 

The most essential rule of a balanced diet is not skipping any meals.

Skipping meals means lowering metabolic rate since you must include three important meals with two snacks throughout the day by never skipping a healthy breakfast.

Apply the 80/20 rule, which means eating nutritious food 80% and rest 20% eating your favorite treat.

 


 4. How many calories are essential for a healthy human being? 

Since calories vary depending upon age, physical activities, metabolism, etc., but generally:

2,000 calories essential for women per day, and

2,500 for men per day

 


 5. What is the barrier to eating a Balanced Diet? 

Taste preference

Time scarcity

Financial aspect

Lacking awareness

Diet confusing

 


 6. Why should we eat more vegetables? 

To keep the biological cycle of the body regular

It lowers blood pressure

Protect from heart disease and stroke

Reduce eye and digestion problems

Maintain sugar level in blood

 


 

 7. What kind of food is good for breakfast? 

Eggs

Nuts and nuts butter

Tea or Coffee

Greek yogurt

Berries

Flaxseeds

Oatmeal

Whole wheat toast

Cottage cheese

Avocados, etc.

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