The Basics of a Well Balanced Meal – Healthy Eating

A well balanced meal, they say. Hmm, what do you understand about a balanced meal? Eating less meat and more vegetables & fruits or eating a wider range of food that contains good nutrients in every meal? Is a balanced meal a choice of a healthy eating? Let’s dig in to find out.

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We’ll start with finding out what is healthy eating.

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.[1]

Next is, the understanding of what is a balanced meal.

The term “balanced” simply means that a diet meets your nutritional needs while not providing too much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.[2]

Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels.[3]

In a nutshell, a healthy eating plan is key to a balanced diet and maintaining nutrition, fitness and a healthy weight.[4] Therefore, it is very important for our being.

Why is it important?

A balanced diet is important because your body’s 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. Bad eating habits can continue for the rest of their lives.[5]

There are even reads on a separate balanced diet plan for men and women.

Does it make sense to you to have a separate balance diet plan for both genders? It’s entirely possible as we are physically built for different function and role in procreation, don’t you think so?

To keep it simple, here are some tips and guide to a well balanced meal.

Try understanding the concept, it comes in handy.

For me, I reduced the complexity of the matter going by portioning too. The basic rule that I usually follow is using the intake amount of meat as my yardstick, while the vegetables amount to commensurate accordingly. For example, an intake of a palm size meat will commensurate with a minimum palm size amount of vegetables. The intake of rice is once daily, as for the other meals for the day is either bread or noodles. Fruit juices have to be taken daily and the occasional vegetable juices for detoxing.

I only eat like a king once a day, while the rest of the meals is either from a queen to a beggar depending on my hunger level. The important thing is not to over eat as the feeling of being too full can be discomforting. Exercising is the key to my regime as it not only help in staying fit physically but also balance mentally. I made the regime simple and flexible so that it fits my lifestyle and functions as self regulatory. Well, that’s just a peek of how I practice to stay healthy and it gets tricky to stay committed at times.

How about you?

Reference:

1. “Healthy Eating”, Helpguide.org.

2. “Balanced Diet“, The New York Times.

3. “What is a Balanced Diet?“, Calorie Count.

4. “Healthy eating: Is this the ultimate healthy meal?“, BBC Science & Learning Beta, 19 April 2013.

5. Brian Kran, “Balanced Diet“, Healthline, 18 July 2012.

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