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Healthy and Balance Diet


A healthy and balanced diet is one of the main components in achieving a healthy body and mind. It means eating a variety of healthy foods that give you the nutrients you need to maintain and improve your health.These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals which provide energy, contribute to body structure, and/or regulate chemical processes in the body.


What should you eat to have a healthy and balanced diet?


Eating plenty of fruits and vegetables. Fruits and vegetables are packed with nutrients. They are a good source of vitamins and minerals, including folate, vitamin C and potassium. Fruit and vegetables are. Also an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. Eating fruits and vegetables also help you maintain a healthy weight by keeping you full longer. Whole grain includes bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley.


Eating whole grain foods. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.


Eating Protein foods. Eating foods high in protein has many benefits, including muscle building, weight loss, and feeling fuller after eating. Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.Choose protein foods that come from plants more often.


Limit highly processed foods. Highly processed food such as fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread increase your intake of sodium, sugars or saturated fat. That's why If you choose these foods, you need to be mindful of your portions. Eat them less often and in small amounts.


Always drink water. Drinking water is a necessary part of staying healthy. It brings a lot of healthy benefits and it keeps every system in the body to function properly.


The Harvard Medical School Special Health notes that water has many important jobs, such as:


  • carrying nutrients and oxygen to your cells

  • flushing bacteria from your bladder

  • aiding digestion

  • preventing constipation

  • normalizing blood pressure

  • stabilizing the heartbeat

  • cushioning joints

  • protecting organs and tissues

  • regulating body temperature

  • maintaining electrolyte (sodium) balance.


Remember, avoid sugary drinks because it can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes. Too much caffeine can give you the jitters or keep you from sleeping and drinking alcohol is not good either, especially if you drink excessively. It can lead to the development of chronic diseases and other serious problems including: High blood pressure, heart disease, stroke, liver disease, and digestive problems. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.



Make a healthy choice today. Remember,HEALTH IS WEALTH!


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