Balanced Diet

MARCH 5, 2019 ALIVIADO, EGAS CABURAL, XANDER PEDRANO, ANGEL

RESEARCH REPORT BALANCED DIET What is Balanced Diet?

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

What are the benefits of having a balanced diet?

Special points of interest: A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn more about healthy meal plans for kids.

Using and promoting official dietary guidelines in labelling and marketing of food products The Agency has asked the food industry, retailers and the Swedish Nutrition Foundation (which is a nonprofit organisation promoting practical implementation of nutrition research) to develop criteria for using these guidelines in labelling and marketing of individual food products. The work on developing such criteria started in spring 2015 and will be finalised before the end of the year.

This exercise is expected to help raise awareness about the new dietary guidelines, stimulate innovation of healthy products, make healthy choices easier for consumers and thereby help improve food habits.

Livsmedelsföretagen - Swedish Food Federation (Sweden)

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Accoring to the WHO a balanced and varied diet, composed of a wide range of nutritious and tasty foods, adds years to life and life to years. Nevertheless, the burden of disease associated with poor nutrition continues to grow in the WHO European Region. Unhealthy diets, overweight and obesity contribute to a large proportion of noncommunicable diseases, including cardiovascular diseases, type 2 diabetes and some cancers, which together are the main killers in the Region. National surveys in most countries indicate excessive consumption of energy, saturated fat, trans fats, sugar and salt, as well as low consumption of vegetables, fruits and whole grains, and increasing num-

Opting for a balanced, adequate and varied diet is an important step towards a happyand healthylifestyle.

Vitamins andminerals in the diet are vital to boost immunityand healthydevelopment, A healthydiet can protect the human bodyagainst certaintypes of diseases, in particular noncommunicable diseases such as obesity, diabetes, cardiovascular diseases, some types of cancer and skeletal conditions.

Healthydiets can also contribute to an adequate bodyweight.

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Healthyeating is a good opportunityto enrichlife byexperimenting with different foods from different cultures, origins and with different ways to prepare food.

The benefits of eating a wide varietyof foods are also emotional, as varietyand colour are important ingredients of a balance dit.

Source: World Health Organization regional office for Europe.

DIET Balanced nutrition (1) includes drinking plenty of clean water and regularly eating foods from each of six food groups: grains, vegetables, fruits, milk products, meat and beans, and oils. These foods contain six kinds of nutrients: proteins (2), carbohydrates (3), fats (4), minerals (5), vitamins (6), and water (8). A person should regularly eat or drink enough of all of these nutrients to grow and remain healthy. For infant nutrition (8), mother’s milk itself provides an ideal balance of nutrients, with the gradual introduction of solid foods after four to six months of age. If

Safe Food Preparation and Storage Prepared food is an excellent place for diseaseproducing bacteria to grow and multiply enough at room temperature to make a person very ill. Illness-producing growth does not generally occur in the first two hours. All prepared food should be eaten or put into a refrigerator (<4°C or <40°F) within two hours. An exception would be carefully prepared sandwiches that are usually safe for five to six hours. Bacteria growth and spoilage can occur in the refrigerator as well but is slowed.

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RESEARCH REPORT WHAT IS THE IMPORTANCE OF HAVIG A BALANCED DIET IN THIS GENERATION?

IMPORTANCE

“Our greates t happiness does not depend on the condition of life in which chance has placed us, but is always the resul t of a good conscience, good health, occupation, and freedom in all just purs uits’.

Special points of interest:

As we all know, this generation is all about going for the shortest way if possible. Example is using gadgets instead of using books, using a washing machine instead of washing clothes manually. In short, everything is automatic, easier and doesn't need much energy or effort in order for us to get what we want.

This causes us to be unhealthy or to be frank, lazy. So that is why having a balanced diet plays an important role in our lives especially in this generation where everything is automated.

Helpful tips for meals include: • offering variety • always providing at least one well-accepted food • incorporating less liked foods in a familiar way (like mixing pureed squash into macaroni Natalie Butler, RD, LD

Caption describing picture or graphic.

See Nutrition Calculations (14) to determine the appropriateness of your weight, your daily calorie (energy) needs, the number of servings of each food group required to meet those needs, and the sizes of those food servings

A balanced diet should be one based on eating a variety of different foods, and not foods that are processed.

This means trying natural unprocessed foods. This helps us go through our lives healthier and stronger as we grow older. Having a balanced diet is such an advantage especially in this generation. Everything is automated or easier but this makes us weaker.

-WHO Europe

A Balanced Diet May 7, 2009 by Joon Yun, M.D. Anthony Joonkyoo "Joon" Yun is a Korean-American physician, hedge-fund manager and investor.

Providing the body with adequate protein, carbohydrate, fat, vitamins, mineral salts and fiber is imperative to proper function. However, the decision to obtain these nutrients through a balanced diet may also carry underappreciated health risks.

alternative sources of food related information.

According to GLOBAL YOUNG VOICESS T O RIE S O F Y OU T H

How Are Millennials Changing the Food Scene?

"At each income level, millennials spend the highest shares of their budgets on prepared foods, sugar and sweets, and pasta, and the least to grains — arguably the least processed of the processed foods," the Bernstein analysts said.

When it comes to nutrition, millennials want to engage and have a valuable experience with food, not just merely eat it. In order to fully enjoy food and pay attention to proper nutrition, they consult friends, family and healthcare professionals, but they also look for

Nine out of 10 consider it to be one of the pillars of wellness, so much that 77 percent of millennials exclude from their diet what they think could be harmful.

Beside being mindful about health in general, millennial consumers between the ages of 18 and 35 in the 59 countries the study considered value the ethical and ecological origins of food, followed by baby boomers (50 -64), Generation X (35-49) and Generation Z (under 17). Older people over 65 don’t care about nutrition almost at all, the study found.

If you’ve noticed a positive change in food trends over the last 10 years, thank a millennial. Loosely defined as people born from the early 1980s until about 2004, millennials are the largest U.S. age demographic, and as such they are key tastemakers.

RESEARCH REPORT WHAT ARE DIFERENT VARIATION OF FOODS RECOMMENDED FOR A BALANCED DIET?

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MOTIVES UNDERLYING HEALTHY EATING: Dietary choice can have profound consequences for health (WHO, 1990) and it is therefore important that the causes of variation in dietary intake should be understood. One way of approaching this problem is to ask individuals what factors guide them in their food choices. Several investigators have used this method to examine the way in which concerns about health affect dietary intake (e.g.

Smith & Owen, 1992; Wardle, 1993). However, a number of other factors are likely to be taken into consideration by individuals making decisions about what they eat.

Grains provide mostly carbohydrates as starches. They also provide some protein that needs to be combined with legumes (beans), nuts, seeds, dairy, or meat to be complete. Half of the grain category should be from whole grains for fiber and vitamins. Vegetables provide vitamins, minerals, and fiber. Certain vegetables such as potatoes also provide carbohydrates and some vegetable protein, which needs to be eaten with another protein food to be complete. Fruits provide different vitamins, minerals, and fiber. They also provide sugars for quick energy. ½ to ¾ cup or 120 to 180 mL of fruit juice is the same as one serving of fruit.

It is not wise to drink much more than this because

take a calcium supplement.

This is particularly important for women. Complete protein can be provided by meat, chicken, eggs, fish, and soybeans (e.g., tofu). Legumes (e.g., beans) can also provide complete protein if nuts/seeds or grains such as rice or corn are eaten at the same meal to provide limiting amino acids. Vegetable oils can provide a balance of essential fatty acids. Use them in food preparation (frying, salad dressings, spreads, etc.). Canola and soy oils are preferred. Mustard and hemp seed oils are similar but less common.

Olive oil is high in healthy monounsaturated fat and has a good ratio (although relatively low amounts) of essential fatty acids. Peanut, corn, sesame, sunflower, and safflower oils are relatively low in essential omega-3 fatty acids. Half of servings in the oil category should be one of the vegetable oils providing essential fatty acids each day. Tropical oils (e.g., coconut and palm) are extremely low in essential fatty acids.

Discretionary calories should be limited to avoid excessive weight gain. Satisfying appetite with sweets limits eating of vitamin-, mineral-, and protein-rich foods important

to good health and function.

Low fat dairy products and lean meat should be used or discretionary calories reduced.

OTHER VARIATION:

Fortified breads, cereals, and pasta; whole grains, lean meats, fish, dried beans, peas, and soybeans. Lesser amounts are found in fruits, vegetables, and dairy products. Eggs, fish, milk and milk products, wholegrain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, potatoes, and lean beef. All fruits and vegetables contain some. Highest: green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, potatoes, and cantaloupe. Other excellent sources: papaya, mango, watermelon, brussel sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapple , Beans and legumes, citrus fruits, whole grains, dark green leafy vegetables, poultry, pork, shellfish, and liver.

J. biosoc. Sci. (1998) 30, 165 –179 ( 1998 Cambridge University Press Printed in the United Kingdom

“ To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. “ “Without your health, you've got nothing going on.

I thank God every day for good health.”

From: Intellectual Reserve, Inc. . United States of America

the high sugar tends to replace other needed foods.

Dairy products provide complete proteins and major minerals, particularly calcium.

They are commonly supplemented with vitamin D and vitamin A. If dairy products are not consumed in the recommended amounts, special efforts should be made to eat other calcium-rich foods or

Source : *Department of Psychology, St George’s Hospital Medical School, University of London, Cranmer Terrace, London SW17 0RE, and ‡Imperial Cancer Research Fund Health Behaviour Unit, Institute of Psychiatry, University of London

“Be healthy, and enjoy life”

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A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including such as diabetes, heart disease, stroke and cancer.

Eat plenty of vegetables and fruit

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Unhealthy diet and lack of physical activity are leading global risks to health.

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Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life.

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Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake (1, 2, 3). Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats (3), and towards the goal of eliminating industrially-produced trans-fats (4, 5, 6).

Back Page Story Head Limiting intake of free sugars to less than 10% of total energy intake (2, 7) is part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits (7).

What is Balanced Diet?

How to maintain a healthy body?

Eat a wide variety of vegetables and fruit

For snacks, choose raw vegetables and fresh fruit, rather than foods that are high in sugars, fats or salt • Avoid overcooking vegetables and fruit as this can lead to the loss of important vitamins • When using canned or dried vegetables and fruit, choose varieties without added salt and sugars Why? Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. People whose diets are rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

Unhealthy eating and physical inactivity are leading causes of death in the U.S. Unhealthy diet contributes to approximately 678,000 deaths each year in the U.S., due to nutrition- and obesity-related diseases, such as heart disease, cancer, and type 2 diabetes.1 In the last 30 years, obesity rates have doubled in adults, tripled in children, and quadrupled in adolescents.

-WHO USA

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Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in the adult population (8).

WHO Member States have agreed to reduce the global population’s intake of salt by

1. Heart Disease

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

3. Chronic lower respiratory disease

143,489

4. Cerebrovascular disease (stroke and related conditions)

128,546

always including vegetables in meals;

5. Unintentional injuries (accidents)

127,792

eating fresh fruit and raw vegetables as snacks;

6. Alzheimer’s disease

83,637

7. Diabetes mellitus

73,932

8. Influenza and pneumonia

50,636

9. Nephritis, nephrotic syndrome and nephrosis (kidney disease)

45,622

10. Intentional self-harm

40,600

Fruit and vegetable intake can be improved by:

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2. Cancer

Leading Causes of 582,623 Death (2012) 599,711

eating fresh fruit and vegetables that are in season; and eating a variety of fruit and vegetables.