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Best Balanced Nutrition For Fitness

Balanced Nutrition For Health & Fitness

A healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods in the right proportions. At a high level, the basic elements of a healthy diet include the right amount of protein, fat, carbohydrates, vitamins, minerals, and water. Fruit and vegetables are a vital source of vitamins and minerals and should make up just over a third of the food we eat each day. It’s advised that we eat at least five portions of a variety of fruit and vegetables every day.

There’s evidence that people who eat at least five portions a day have a lower risk of heart disease, stroke, and some cancers.

Eating five portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion (80g). A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion. There’s a lot of talk about the different components of food. Whether you’re consuming carbohydrates, fats, or proteins all of them contain calories.

Balanced Nutrition For Health & Fitness

Milk group, Cheese: fat-free, Milk or buttermilk: fat-free (skim) , Yogurt: fat-free or low-fat, regular or frozen, Meat and beans group, Legumes (including beans, lentils, peas, and split peas)
Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach.

Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts) Tofu, tempeh, and other soy-protein products

Fruit group. Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins, and other unsweetened dried fruits, tangerines
100% fruit juice. Vegetable group, Broccoli, cauliflower, carrots, collard, and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes

100% vegetable juice.Grain group (bread and cereals) . Enriched, whole-grain bread, rolls, English muffins, bagels, cereals (hot and cold), and pasta, Grits, Rice, Oil
Light or low-fat salad dressing, Low-fat mayonnaise, Vegetable oilbalance-nutrition

When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or “burns off.”

  • A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you’re eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
  • Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

Written by Shahzad

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Best Tips For Nutrition and Fitness for the Whole Family