Benefits of a Well-Balanced Diet

A well-balanced diet provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cells construction. Vitamins and trace minerals help to keep good electrolyte balance and are used for metabolic processes. The two keys to a healthy balanced diet are: eating the right amount of food, eating a range of foods.

The choice of foods in your diet should include plenty of fruit and vegetables. The vegetable food group holds a great amount of iron, calcium, potassium, magnesium, fiber, protein and vitamins A, B, C, E and especially vitamin K, which clots blood, builds protein, and regulates blood calcium levels. Vitamin A helps you have healthy skin and hair. It also helps with sight, growth, and development.

Fruit contains vitamin C and dietary fiber. Vitamin C keeps your gums and teeth healthy, and helps your body absorb iron, which is really important. It offers you several nutrients, such as the high levels of potassium and vitamin B in papayas and bananas and the high level of fiber found in berries. Melons, grapes, pears, kiwis and apples all help you to improve your metabolism. To gain the maximum benefit from fruit and vegetables, eat them fresh and if the skins are edible, eat them too.

Milk and dairy foods should be a part of your diet in order to get the most benefit from calcium and other nutrients. If you don’t drink milk, take up the habit or eat low-fat yogurt and cheese such as mozzarella or cottage cheese. Get essential calcium from these foods rather than from supplemental pills for their potassium and vitamins A, B and D content which builds strong bones.

Meat, poultry and fish play an important part in a healthy, balanced diet. They are packed with essential vitamins and minerals, and are an excellent source of protein. Our bodies need protein for growth and repair. It is also a valuable source of energy. Iron, zinc, selenium the B-vitamins and vitamin D are just some of the vital nutrients found in meat, poultry and fish. These are needed for a whole range of bodily functions, from vital nutrients found in meat keeping the blood healthy to maintaining our nervous and immune systems. Red meat, in particular, is also a good source of easily absorbed iron. Lean meats, especially pork and poultry, provide the B-vitamins, and liver (chicken, calf and lamb) supplies many nutrients from vitamin A to zinc. Vitamin C, found in vegetables, aids absorption of iron from meat, when eaten at the same meal.

Fish such as cod, halibut, plaice, salmon, mackerel and sardines, is a valuable source of vitamin D and polyunsaturated fats called omega-3 fatty acids. These help reduce your risk of heart diseases, they may also help to ease inflammatory conditions, such as arthritis.

1. What does a well-balanced diet provide?

2. Why are carbohydrates important?

3. Do proteins provide amino acids?

4. Does vitamin D or K help to clot blood?

5. Are fruits a valuable source of vitamins?

6. Where do we get most of our calcium from?

7. What food builds strong bones?

8. Why does meat play an important part of a healthy diet?

9. What bodily functions are meat nutrients necessary for?

10. Is red meat a good source of easily absorbed iron?

11. What is the nutrient value of fish?

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