Saturday, 15 February 2014

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What makes up a Balance Diet?

A Balance Diet contain adequate amounts of fibre and all the necessary nutrients such as carbohydrates, proteins, fats, vitamins, and minerals that is needed for healthy growth and activity.In other words diet that provides all the essential nutrients in sufficient quantity and in the correct proportion to promote good health can be said to be a balance diet. This food should also have appropriate amount of energy and water. The diet should not contain harmful item. It’s important we get to know the functions of each nutrient that makes up balance diet.  

Carbohydrates are converted into blood sugar in the body to provide energy for the cells, organs and tissues. Carbohydrate can be classify as simple or complex. Simple carbohydrate is found in milk products, fruits and table sugar while complex carbohydrate include whole grain, bread, cereals, starchy vegetables and legumes.

Proteins found in food builds and repairs skin, muscles and bones. Each proteins within the body has a specific role. Some proteins are involved in structural support while others are involved in bodily movement or defence against germ. Nuts, dairy, meat, grain and some beans are sources of proteins.

Fat is an essential part of diet. It provides energy, absorbs nutrients and maintains your core body temperature. Vegetable oils, avocado, nut, cold-water fish such as salmon and tuna are example of good fat and they have low risk of cardiovascular disease. While bad fat are saturated and trans fat naturally occurring in meat, seafood, dairy and processed junk food. 

Vitamins: The body needs 13 different vitamins to grow and develop properly. You get vitamins by eating fresh fruits and vegetables or from vitamin supplement pills. However, the three most important vitamins are vitamin A which improves vision, vitamin C maintains healthy skin and vitamin D keeps the teeth and bones strong.

Minerals helps to regulate the heartbeat and to build a strong bones and teeth. It also help in regulating the body metabolism. Sources of mineral are fruit, vegetables and fish. Examples of minerals are iron, iodine and calcium.

Fibre is mainly needed to keep the digestive system healthy. It also help in stabilising glucose and cholesterol level. It helps to control weight loss by making you feel full faster. Fibre prevent constipation, heart disease, irritable bowel syndrome and diverticulitis. Fibre is found in whole grain, fresh fruit, nut and vegetables.

Water is also an essential component that is required for healthy life. It keeps the body from dehydration. It removes waste products via urine and faeces, it regulate the body temperature and transport essential nutrients to the body cell. The least water intake should be 1.5 litre per day.

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Thursday, 13 February 2014

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