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BALANCED DIET A balanced diet is a healthy diet; To be able to function properly, our body needs all the nutrients that come from foods, that is proteins, carbohydrates (sugar) and fats, plus vitamins and minerals. To help maintain a healthy weight and have the best chance to stay in good health, balance is key. A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories WHO’S 5 POINT RECOMMENDATION The WHO (the World Health Organization) has given recommendations in 5 points that summarize the basis of nutrition: Eat roughly the same amount of calories that your body uses. Healthy body weight = “calories in”- “calories out”. Eat a lot of plant foods: vegetables, legumes, whole grains, fruits and nuts. Limit your intake of fats, preferring the healthier unsaturated fats to saturated fats and trans fats. Limit your intake of granulated sugar, ideally less than 10g/day. Limit salt / sodium consumption from all sources A BALANCED DIET IS PLEASURE Pleasure and variety are important in a balanced diet. Fatty and sweet foods are usually the most delicious and can be part of a balanced diet if eaten in moderation. A balanced diet should bring us our body needs, no more, no less, but it must not be strictly followed every day; equilibrium can be achieved over several days. A BALANCED DIET IS FOR EVERYBODY At all stages and conditions of life, we need a balanced diet that can be adapted while following the same principles, for example: Children, elderly people need a little bit more protein and calcium for growth, maintenance or repairing. Think of eggs, fish, white meat, legumes and dairy products. Students and families might find it expensive and practically difficult to eat lots of fresh vegetables and fruits. Think of tinned or frozen fruits and vegetables that are cheap and nutritionally as good as fresh ones. Did you know that tinned sardines are a good source of calcium? They are cheap and bring also proteins and omega-3 fatty acids. HARVARD SCHOOL OF PUBLIC HEALTH The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:[16] Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits and beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other highly processed food.[17] Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to avoid red meat.[18] Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit consumption of saturated fats, and avoid foods with trans fat.[16] Choose a fiber-filled diet which includes whole grains, vegetables, and fruits.[19] Eat more vegetables and fruits—the more colorful and varied, the better.[16] Include adequate amounts of calcium in the diet; however, milk is not the best or only source. Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements containing calcium and vitamin D.[20] Prefer water over other beverages. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100-percent fruit juices, low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.[21] Limit salt intake. Choose more fresh foods, instead of processed ones.[16] Drink alcohol in moderation. Doing so has health benefits, but is not recommended for everyone.[16] Consider intake of daily multivitamin and extra vitamin D, as these have potential health benefits. [16] Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy body weight.[16]
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