Conditions - Nutrition & Dietetics - Balanced Diet
A balanced diet is important as it gives your organs and tissues the necessary nutrition to work properly. Some of the deadliest diseases such as stroke, heart disease, cancer and diabetes are directly influenced by diet. At Apollo Clinic, we consistently emphasise on the importance of a balanced diet in ensuring a healthy and fulfilling lifestyle.
What is a Balanced Diet?
A balanced diet is one where you receive all the nutrients your body needs to function properly. To get proper nutrition from your diet, majority of your calories should come from fresh vegetables and fruit, legumes, whole grains, nuts and lean proteins.
Calories is the measure of the amount of energy stored in a food. An average person needs to consume about 2000 calories to maintain optimum weight. However, calorie intake varies for every individual based on various factors such as gender, age and physical activity. Further, the source of your calories is as important as the number. ‘Empty calories', that is, calories that provide little or no nutritional value should be avoided.
How can we help you?
We, at Apollo Clinic, have the requisite knowledge and experience to recommend a balanced diet with healthy foods that are low in unnecessary sugars and fats and are high in minerals, vitamins and other nutrients. A proper balanced diet consists of the following food groups:
Fruit - Have seasonal fruits; they are the freshest and are packed with essential nutrients.
Vegetables - Veggies are the primary source of essential minerals and vitamins, especially dark leafy greens such as spinach, green beans, broccoli. Include these in all your meals.
Grains – Whole grains are prepared using the entire grain, including the hull. The hull is the outer shell of the grain and majority of the grain's nutrition lies in it. Switch from refined flour products such as white bread and pasta to whole grain products.
Proteins – Opt for lean, low-fat meats such as fish, chicken and certain cuts of beef and pork. Removing the skin and trimming any visible fat will help reduce the amou nt of fats and cholesterol in meats. Tofu, tempeh and other soy-based products are excellent sources of protein and healthy alternatives to meat. Nuts and beans are also great sources of protein and are also packed with fibre and other nutrients.
Dairy – While dairy products provide calcium, vitamin D and other essential nutrients, they are also a major source of fat. Have small portions of full-fat cheeses and low-fat or fat-free milk and yoghurt. Almond and soy milk are excellent alternatives to dairy.
Oils – Oils should be sparingly used. Avoid deep fried foods as they are a major source of empty calories.
In addition to these healthy food groups, there are also certain foods that you should avoid or consume in moderation such as alcohol, refined grains, solid/saturated/trans fats, salt and sugars.
Nutrition and diet play a major role in maintaining optimum health. However, most people tend to overlook this aspect and have unhealthy eating habits which further leads to poor performance, fatigue, infections and diseases. Our qualified and registered dieticians at Apollo Clinic will prescribe customised diet plans complete with healthy recipes and healthy snacks to suit your requirements.