Is there any kind of food? What is a balanced diet? How to eat the healthiest?

Seven things to open the door: firewood, rice, oil, salt, sauce, vinegar, tea, all related to diet, it can be seen that "food is the paramount necessity of the people"!

Nowadays, there are so many types of food, we can't help but ask, is there any kind of food? And we often advocate a balanced diet, so does a balanced diet mean eating a little of everything? What is the healthiest way to eat?

Is there any kind of food in the end?

Food itself is not graded, in nature, food is very diverse, they are not graded, the human body needs about 40 kinds of nutrients, nutrients include essential amino acids, water-soluble vitamins, fat-soluble vitamins, minerals and essential fatty acids.

However, there are indeed good and bad foods, which can be classified according to the needs and needs of the human body. Because some foods are delicious and healthy, such as vegetables, fruits, dairy products, etc., some foods are delicious but have health risks, such as candy, fried chicken, etc., and some foods are poisonous and unpalatable.

And the same food has different needs for different groups of people. For people with high blood pressure, high-salt and high-fat foods may not be suitable, while for people with diabetes, it is necessary to reduce sugar and control the total intake.

A balanced diet means eating a little of everything?

How to have a balanced diet? In order to have a healthy body, people’s bodies need a variety of nutritional combinations, so it is recommended not to be picky eaters, and to eat a little of various types of food, because people not only need protein, carbohydrates, fats, vitamins and minerals , also need sufficient water and sufficient fiber.

But what we call a balanced diet does not mean eating everything. It means to ensure the intake of essential nutrients while controlling the total amount. Nutrients necessary for our human body include protein, lipid, sugar, vitamin, water, mineral elements, and dietary fiber. Some nutrients can be converted into each other in the body. For example, excessive intake of sugar will be converted into fat and protein.

However, some nutrients cannot be transformed and synthesized by the human body, so they need to be ingested from food, such as the nine essential amino acids, dietary fiber, and some trace elements.

Therefore, the so-called balanced diet refers to a balanced supplement of these nutrients necessary for the human body, rather than eating everything.

How to eat the healthiest?

In addition to the balanced diet principles mentioned above, a healthy diet also needs to pay attention to the following three points:

1. Eat more fresh vegetables and fruits

Vegetables are the foundation of a healthy diet. They contain micronutrients necessary for the normal function of the body. It is recommended that everyone try to include fruits and vegetables in their meals every day as it is not only nutritious but also provides many different benefits to the body. It is recommended that people eat at least 5 kinds of colored vegetables every day, including vegetables, tubers and fruits.

Some good options include:

Sweet Vegetables: Naturally sweet vegetables such as corn, carrots, radishes, sweet potatoes, yams, onions, squash can add sweetness to meals while reducing cravings for other sweet foods.

Green vegetables: Lettuce, kale, mustard greens, broccoli, and cabbage are rich in calcium, magnesium, iron, potassium, and vitamins A, C, E, and K.

Fruit: Fresh fruit provides fiber, vitamins and antioxidants. For example, watermelon is rich in vitamins A and B1, apples provide fiber, and vitamin C is found in oranges and mangoes.

The benefits of regularly eating a variety of vegetables and fruits will help people not lack micronutrients without supplementing drugs or functional foods.

2. Moderate diet

Moderate eating with a balance of all carbohydrates, proteins, fats, fibres, vitamins and minerals, etc., to maintain body weight according to the correct allocation.

Eating in moderation doesn't mean people have to give up their favorite foods. For example, people can still eat bacon once a week in the morning, processed meats, if people eat this for lunch or dinner it can be considered in moderation, but if it is eaten with other foods, it will be out of balance. Unhealthy foods like donuts, pizza, hot dogs, etc. Don't completely cut out your favorite foods, as they can make people crave more, but eat less of them.

3. Eat more high-quality starches and whole grains

In addition to meeting the needs of eating and deliciousness, grains and starches are also rich in phytochemicals and antioxidants, which can fight against cardiovascular diseases, cancer and diabetes. Research shows that people who eat a lot of whole grains have healthier hearts.

Here's a simple definition of good and bad carbs:

Good carbohydrates include whole grains, legumes, fruits and vegetables. Healthy carbohydrates are digested slowly, keeping you fuller for longer, controlling blood sugar levels and stabilizing insulin levels.

Unhealthy starches are foods such as white flour, refined sugar, and rice that have had their bran, fiber, and nutrients removed. Bad starches digest quickly, causing energy and blood sugar spikes.

Starchy carbohydrates should make up more than one-third of the food people eat, and these include potatoes, bread, rice, pasta and cereals. Choose varieties or whole grains that are higher in fiber, such as whole-grain pasta, brown rice, or potatoes with the skin on. They contain more fiber than white or refined starchy carbohydrates, which can help people feel fuller for longer.

You can try to include at least 1 starchy food in every main meal. Some people think that starchy foods are fattening, but they contain less than half the amount of fat in grams of carbohydrates, so it is not recommended for people who are trying to lose weight to eat carbs completely, which is an unhealthy habit.

In short, diet is essential for us, but a balanced diet does not mean eating a little of everything. We must choose the appropriate food distribution according to our own situation, eat more healthy food and eat less junk food. Finally, it is also very important to choose a suitable diet according to your own situation. As mentioned above, people with high blood pressure are advised to eat a low-salt, low-fat diet; those with high blood sugar are advised to limit carbohydrates, eat more dietary fiber, eat less and eat more meals; if hyperuricemia is present, a low-purine diet is required. So different people have different dietary priorities.

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