Free Foods That Help You Lose Weight Fast

8/7/2019 Free Foods That Help You Lose Weight Fast

1/21

Free Foods that Help You Lose Weight Fast. Eat & Lose Weight!www.PrimalForce.net/LoseWeight

[Improve]

it is important because it makes us stay healthy.............

Balanced diet means a diet that has food items from all the major food groups. There are five

major food groups which are grains, vegetables, fruits, dairy and meat and meat alternatives.

A balanced diet strikes a balance amongst these five food groups and gives the body the right

amount of nutrients that it needs for overall good health. Eating a balanced diet is not abouthaving one good meal. It is about creating healthy eating habits and maintaining it over a period

of time. It is not at all an easy thing to do.

I mean, try and eat 6 to 11 servings of grains, 3 to 5 servings of vegetables, 2 to 4 servings offruit, 2 to 3 servings of dairy products and 2 to 3 servings of meat or meat alternatives on a dailybasis and you will know what difficulty is all about.

Some diet tips

Irregular eating habits can have small, mediocre to devastating side effects on the human body.

The most common problem with western eating habits is that people eat three large meals in aday and a lot of snacks in between to end those hunger cravings. Now most of these snacks are

processed food. These contain a high amount of fats and chemical preservatives used to preserve

the food. It simple terms, it is unhealthy.

People fail to recognize the effects of these mid meal snacks. They think that, I am having justthree meals a day and I am still gaining weight. But eating less doesn't necessarily mean that you

will lose weight. On the other hand, it is much better if you eat five to six moderate meals

everyday.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and

fibre. It must contain these things in the correct proportions.

Index

1. Carbohydrates: these provide a source of energy.2. Proteins: these provide a source of materials for growth and repair.

3. Fats: these provide a source of energy and contain fat soluble vitamins.4. Vitamins: these are required in very small quantities to keep you healthy.

5. Mineral Salts: these are required for healthy teeth, bones, muscles etc..

6. Fibre: this is required to help your intestines function correctly; it is not digested.7. Balanced Diets: we must have the above items in the correct proportions.
http://www.primalforce.net/LoseWeighthttp://www.purchon.com/biology/diet.htm#carbohydrateshttp://www.purchon.com/biology/diet.htm#proteinshttp://www.purchon.com/biology/diet.htm#fatshttp://www.purchon.com/biology/diet.htm#vitaminshttp://www.purchon.com/biology/diet.htm#mineralshttp://www.purchon.com/biology/diet.htm#fibrehttp://www.purchon.com/biology/diet.htm#balancedhttp://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://wiki.answers.com/Q/What_is_the_importance_of_a_balanced_diet%26hl%3Den%26client%3Dca-gurunet_wikianswers_js%26adU%3Dwww.PrimalForce.net/LoseWeight%26adT%3DLose%2BWeight%2BFast%26adU%3Dwww.prudential.com.my%26adT%3DProtect%2BYour%2BBaby%2BNow%26adU%3Dwww.friso.com.my/GUM%26adT%3DFriso%2B-%2BGrowing%2Bup%2Bmilk%26adU%3Dwww.cravenx.com%26adT%3DDo%2BYou%2BEat%2BToo%2BMuch%2BJunk%253F%26gl%3DMY%26hideleadgen%3D1&usg=AFQjCNG4bSbJrnvb_dCzdN3Zc3yT2zjblQhttp://www.primalforce.net/LoseWeighthttp://www.purchon.com/biology/diet.htm#carbohydrateshttp://www.purchon.com/biology/diet.htm#proteinshttp://www.purchon.com/biology/diet.htm#fatshttp://www.purchon.com/biology/diet.htm#vitaminshttp://www.purchon.com/biology/diet.htm#mineralshttp://www.purchon.com/biology/diet.htm#fibrehttp://www.purchon.com/biology/diet.htm#balanced


2/21

Carbohydrates

Carbohydrates are the most important source of energy. They contain the elements Carbon,Hydrogen and Oxygen. The first part of the name "carbo-" means that they contain Carbon.

The second part of the name "-hydr-" means that they contain Hydrogen. The third part of thename "-ate-" means that they contain Oxygen. In all carbohydrates the ratio of Hydrogen

atoms to Oxygen atoms is 2:1 just like water.

We obtain most of our carbohydrate in the form ofstarch. This is found in potato, rice,spaghetti, yams, bread and cereals. Our digestive system turns all this starch into another

carbohydrate called glucose. Glucose is carried around the body in the blood and is used by

our tissues as a source of energy. (See my pages on respiration andbalanced chemical

equations.) Any glucose in our food is absorbed without the need for digestion. We also get

some of our carbohydrate in the form ofsucrose; this is the sugar which we put in our tea andcoffee (three heaped spoonfuls for me!). Both sucrose and glucose are sugars, but sucrose

molecules are too big to get into the blood, so the digestive system turns it into glucose.

When we use glucose in tissue respiration we need Oxygen. This process produces CarbonDioxide and water and releases energy for other processes. Now try my starch test in the

Virtual Laboratory

Return to index

Proteins

Proteins are required forgrowth and repair. Proteins contain Carbon, Hydrogen, Oxygen,

Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get

directly into our blood; they must be turned into amino-acids by the digestive system. Thereare over 20 different amino-acids. Our bodies can turn the amino-acids back into protein.

When our cells do this they have to put the amino-acids together in the correct order. There

are many millions of possible combinations or sequences of amino-acids; it is our DNA whichcontains the information about how to make proteins. Our cells get their amino-acids from the

blood. Now try my Biuret test in the Virtual Laboratory

Proteins can also be used as a source of energy. When excess amino-acids are removed from

the body the Nitrogen is excreted as a chemical called urea. The liver makes urea and thekidney puts the urea into our urine.

Return to index
http://www.purchon.com/biology/respire.htmhttp://www.purchon.com/chemistry/chemical.htmhttp://www.purchon.com/chemistry/chemical.htmhttp://www.purchon.com/biology/food.htmhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/protein.htmhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/respire.htmhttp://www.purchon.com/chemistry/chemical.htmhttp://www.purchon.com/chemistry/chemical.htmhttp://www.purchon.com/biology/food.htmhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/protein.htmhttp://www.purchon.com/biology/diet.htm#index


3/21

Fats

Like carbohydrates, fats contain the elements Carbon, Hydrogen and Oxygen. Fats are used as

a source of energy: they are also stored beneath the skin helping to insulate us against the

cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you eattoo much carbohydrate and protein, you will convert some of it into fat, so you will put on

weight. You must balance the amount of energy containing foods with the amount of energy

that you use when you take exercise.

You must have some fat in your diet because it contains fat soluble vitamins.

Return to index

Vitamins

Vitamins are only required in very small quantities. There is no chemical similarity

between these chemicals; the similarity between them is entirely biological.

Vitamin A: good for your eyes.

Vitamin B: about 12 different chemicals.

Vitamin C: needed for your body to repair itself.

Vitamin D: can be made in your skin, needed for absorption of Calcium.Vitamin E: the nice one - reproduction?

Return to index

Mineral Salts

These are also needed in small quantities, but we need more of these than we need ofvitamins.

Iron: required to make haemoglobin.

Calcium: required for healthy teeth, bones and muscles.

Sodium: all cells need this, especially nerve cells.

Iodine: used to make a hormone called thyroxin.

Return to index

Fibre

We do not // can not digest cellulose. This is a carbohydrate used by plants to make their cellwalls. It is also called roughage. If you do not eat foods materials which contain fibre you
http://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/diet.htm#indexhttp://www.purchon.com/biology/diet.htm#index


4/21

might end up with problems of the colon and rectum. The muscles of you digestive system

mix food with the digestive juices and push food along the intestines by peristalsis; if there is

no fibre in your diet these movements cannot work properly.

Return to index

A Balanced Diet

You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct

proportions. If there is not enough protein, you will not be able to grow properly and you willnot be able to repair yourself i.e. wounds will not heal properly. If you do not have enough

energy containing foods you will feel very tired, you will not have enough energy. If you have

too much energy containing foods you will become overweight. If you think that you are

overweight you might try taking more exercise to "burn off" some of the excess food whichyou ate at you last meal.

Balanced diet

Fish in diet Food guide pyramid Healthy diet

Alternative Names

Well-balanced diet

Recommendations

The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of anynutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.

There are several guidelines available to help you plan your balanced diet. They include:

The Food Guide Pyramid

The U.S. Dietary Guidelines (RDA guidelines)
http://www.purchon.com/biology/diet.htm#indexhttp://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.purchon.com/biology/diet.htm#indexhttp://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.html


5/21

General Guidelines

Do not skip breakfast.

Eat at least three meals each day.

Eat foods from each of the food groups at every meal.

The most important step to eating a balanced diet is to educate yourself about what your body needs, and to readthe nutrition label and ingredients of all the food you eat.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture(USDA) recommend fewer calories and smarter food choices.

Some of the key recommendations:

Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt,and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.

Balance your calorie intake with exercise. Slowly decrease the amount of calories you take inwhile increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce

activities in which you sit (such as watching TV).

Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average2,000-calorie per day diet.

Eat 3 or more ounces of whole-grain products per day.

Consume 3 cups per day of fat-free or low-fat milk or milk products.

Get fewer than 10% of calories from saturated fatty acids.

Avoid trans fatty acids.

Limit cholesterol intake to less than 300 mg/day.

Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake canapproach 35% if most of the fats are "good" fats.

Stay away from added sugars.

Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limitadded salt when you prepare food.

Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certainpeople should not drink any alcohol.

Balanced diet

Fish in diet Food guide pyramid Healthy diet

Alternative Names

Well-balanced diet

Recommendations
http://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.healthcentral.com/diet-exercise/19493-146.htmlhttp://www.healthcentral.com/diet-exercise/balanced-diet-7626-146.htmlhttp://www.healthcentral.com/diet-exercise/19492-146.html


6/21

The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of anynutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.


The Food Guide Pyramid The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines

Do not skip breakfast.

Eat at least three meals each day.

Eat foods from each of the food groups at every meal.

The most important step to eating a balanced diet is to educate yourself about what your body needs, and to readthe nutrition label and ingredients of all the food you eat.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture(USDA) recommend fewer calories and smarter food choices.

Some of the key recommendations:


Balance your calorie intake with exercise. Slowly decrease the amount of calories you take inwhile increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduceactivities in which you sit (such as watching TV).

Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average2,000-calorie per day diet.

Eat 3 or more ounces of whole-grain products per day.

Consume 3 cups per day of fat-free or low-fat milk or milk products.


Avoid trans fatty acids.


Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake canapproach 35% if most of the fats are "good" fats.




A Balanced Diet Uploaded by ihatesuchin (24) on Jul 5, 2004

A balanced diet is one that provides an adequate intake of energy and nutrients for maintenance of the bodyand therefore good health. A diet can easily be adequate for normal bodily functioning, yet may not be abalanced diet. An ideal human diet contains fat, protein, carbohydrates, vitamins, minerals, water and fibre allin correct proportions. These proportions vary for each individual because everyone has different metabolic
http://www.echeat.com/profile.php?mode=viewprofile&u=60http://www.echeat.com/profile.php?mode=viewprofile&u=60


7/21

rates and levels of activity.

Malnutrition results from an unbalanced diet, this can be due to an excess of some dietary components andlack of other components, not just a complete lack of food. Too much of one component can be as much harmto the body as too little. Deficiency diseases occur when there is a lack of a specific nutrient, although somediet related disorders are a result of eating an excess.

An adequate diet provides sufficient energy for the performance of metabolic work, although the energy food isin an unspecified form. A balanced diet provides all dietary requirements in the correct proportions. Ideally thiswould be 1/7 fat, 1/7 protein and 5/7 carbohydrate.

Energy is provided by carbohydrates, fats and proteins. Proteins are a provider of energy in an emergency, butare primarily used as building blocks for growth and repair of many body tissues. These energy providingcompounds are needed in large quantities in our diet so are described as macronutrients.

We also need much smaller amounts of other nutrients, such as vitamins and minerals. Because much smallerquantities are needed for a balanced diet these are known as micronutrients. Despite the small quantitiesneeded these are essential to provide a healthy diet as they have specific roles in metabolic reactions and asstructural components.

Within the cells of our body, the nutrients ingested are converted to other compounds which are then used for

metabolism and other cellular reactions. Starch, a major carbohydrate is converted to glucose which can bethen synthesised into fat for storage, proteins are synthesised from amino acids, and phospholipids are madefrom glycerol and fatty acids. However there are some organic compounds which despite being essential for ahealthy diet cannot be made by cells so must be provided by diet. These are essential amino acids, essentialfatty acids and vitamins.

Carbohydrates

Carbohydrates are a rapid source of energy, they are the body's fuel. The bulk of a balanced diet should bemade from carbohydrates. If eaten in an excess of the dietary requirements carbohydrates are easily stored asfats in the cells, although carbohydrate is the first source of energy in the body.

An average adult requires about 12,000kJ of energy a day, most of this is supplied by the respiration ofcarbohydrates in the cells.

Carbohydrates are used principally as a respiratory substrates, i.e. to be oxidised to release energy for activetransport, macromolecule synthesis, cell division and muscle contraction. Carbohydrates are digested in theduodenum and ileum and absorbed as glucose into cells.

Sources of carbohydrates such as starch are rice, potatoes, wheat and other cereals. Sugars are alsocarbohydrates, sources of sugars are refined sugar - sucrose, which is a food sweetener and preservative andfruit sugars - fructose.

If the diet lacks carbohydrate stores of fat are mobilised and used as an energy source.

Lipids

Lipids are a rich source of energy in the diet, they can be greatly reduced in metabolic reactions and thereforerelease much energy. They are easily stored in the body and can form a layer beneath the skin of adiposetissue. As lipids are such a rich source of energy they are often not needed for respiration if there are

adequate quantities of carbohydrate for the energy output of the body.

Meat and animal products are rich in saturated fats and cholesterol, plant oils are rich in unsaturated fats.

As lipids are digested in the intestine into fatty acids and glycerol, some fatty acids are only available in thediet and cannot therefore be synthesised in the cell in any way. These are therefore known as Essential FattyAcids. Fatty acids are categorised according to the number of double bonds they have in their carbon chain.Saturated fatty acids have none, monounsaturated fatty acids have one, polyunsaturated fatty acids havemore than one. Essential polyunsaturated fatty acids cannot be synthesised in the body from anything else asthe correct enzymes to add double bonds after the ninth carbon to the carbon chain are not present. Two


8/21

essential fatty acids are linoleic and linolenic acid which are found in vegetable oils such as soya, sunflowerand maize.

Fatty acids are needed for the formation of cell membrane phospholipids and also for the production of steroidhormones such as prostaglandins and thromboxin which have important roles in the renal, immune andcirculatory systems as signalling chemicals.

Deficiencies of essential fatty acids result in limited growth in children, poor healing of wounds, scaly skin andhair loss.

Obesity is a result of a high fat intake in the diet and lack of exercise. Obesity is in fact a form of malnutritionas the diet is not balanced. The risk of developing diseases such as diabetes, hypertension, CHD, arthritis(due to extra pressure on joints), stroke and some cancers are increased dramatically with obesity.

Proteins

Protein is not a direct source of energy in the body, it is used primarily for growth and repair of body tissuesalthough can be used as an energy source as a last resort. Proteins fulfil a wide variety of roles in the body,they are broken down in the stomach and intestines to amino acids which are then absorbed. The body canonly form 8 amino acids to build proteins from, the diet must provide Essential Amino Acids (EAAs) which aresynthesised into proteins which can be structural, i.e. collagen in bone, keratin in hair, myosin and actin in

muscle; metabolic enzymes, haemoglobin, protective antibodies and communicative hormones.

Sources of protein include meat, fish, eggs and pulses. The diet needs to provide 8 EAAs as the body isunable to synthesis proteins without these molecules. 2 other amino acids are synthesised from EAAs so if thediet lacks the original EAAs these other two will not be present either. Phenylalanine is converted to tyrosineand methionine is converted to cysteine. Cells draw upon a pool of amino acids for protein synthesis whicheither come from dietary protein digested and absorbed in the gut and the breakdown of body protein such asmuscle. However, unlike fats and carbohydrates there is no store of amino acids for cells to draw on, anyamino acid in excess of immediate bodily requirements is broken down into urea and excreted. It is thereforeimportant to maintain the dietary intake of protein everyday. If the body lacks protein, muscle wasting occursas muscle is broken down .

If protein is lacked in a diet a person develops kwashiorkor which is caused when high levels of carbohydratesare eaten to overcome the lack of protein in the diet. One symptom of kwashiorkor is the abnormal collection offluid around the abdomen due to the lack of protein in the blood. The body cannot retain water by osmosis and

fluid accumulates in tissues causing them to become waterlogged.

Vitamins

Vitamins cannot be synthesised by the body so must be supplied by diet. Vitamins have no common structureor function but are essential in small amounts for the body to be able to utilise other dietary componentsefficiently.

Vitamins fall into two categories, fat soluble vitamins such as vitamin A, D, E and K which are ingested withfatty foods and water soluble vitamins such as the B group vitamins and vitamin C. Vitamins are known asmicronutrients because only small quantities are required for a healthy diet, in fact fat soluble vitamins can betoxic in high concentrations, for example the body stores vitamin A, or retinol, in the liver as it is toxic if kept inhigh concentrations in the blood stream, a dose of more than 3300mg of vitamin A can be considered toxic.Water soluble vitamins such as vitamin C and B groups vitamins can be excreted in the urine if in excess in thediet.

Vitamins carry out a wide range of functions and prevent specific deficiency diseases. A diet that lacks acertain vitamin is not a balanced diet, vitamins have vital roles in the maintenance of a healthy body.

An example of a deficiency is when the diet does not contain enough, or any vitamin A.

Vitamin A is found in some animal foods such as milk, eggs, liver and fish liver oils, related compounds suchas carotenoids e.g. b carotene, are in a wide variety of vegetables such as cabbages, carrots and spinach.

Vitamin A is essential to the proper functioning of the retina in the eye and the epithelial tissues. A lack of


9/21

vitamin A results in dry, rough skin, inflammation of the eyes, a drying or scarring of the cornea -xerophthalmia, which occurs when the secretion of lubricating tears is stopped, the eyelids become swollenand sticky with pus. Mucous surfaces of the eye may become eroded allowing infection to set in, leading toulceration and destruction of the cornea. Night blindness - an inability to see in dim light can also occur. Rodcells in the retina of the eye detect light of low intensity, they convert vitamin A into a pigment, rhodopsin,which is bleached when light enters the eye. Rod cells resynthesis rhodopsin, but if there is a deficiency of thevitamin, rod cells can no longer function and the result is night blindness. Epithelial cells use retinol to make

retinoic acid, an intracellular messenger used in cell differentiation and growth. Without retinoic acid epithelialcells are not maintained properly and the body becomes susceptible to infections, particularly measles andinfections of the respiratory system and gut.

Xenophthalmia is common among children who's diets consist of mainly cereals with little meat or freshvegetables, this is common in Indonesia, Bangladesh, India and the Philippines.

Vitamin D, or calciferol, is another fat soluble steroid vitamin which functions to stimulate calcium uptake fromthe gut and its deposition in bone. Vitamin D acts as a hormone when converted by enzymes in the gut andliver into an active form "active vitamin D", which stimulates epithelial cells in the intestine to absorb calcium.Vitamin D is therefore essential in growing children's diets to enable the growth of strong bones. Withoutadequate amounts of vitamin D children can develop rickets, which is the deformation of the legs caused whenthey lack calcium to strengthen the bones. In adults a lack of vitamin D in the diet can lead to osteomalacia, aprogressive softening of the bones which can make them highly susceptible to fracture.

Vitamin D is made by the body when exposed to sunlight and is stored in the muscles, however, if the skin israrely exposed to the sunlight or is dark little vitamin D is produced. Foods such as eggs and oily fish are allrich in vitamin D.

Vitamin K, phylloquinone, is found in dark green leafy vegetables such as spinach and kale. It is a fat solublevitamin which is involved in the clotting process of blood. In the intestines bacteria synthesise a number ofimportant clotting factors which need vitamin K. Without vitamin K cuts can fail to heal and internal bleedingcan occur.

Vitamin C is a water soluble vitamin, known chemically as ascorbic acid. It is found in citrus fruits such asoranges and lemons, and also in potatoes and tomatoes. The main function of vitamin C is the formation ofconnective tissues such as collagen. It is also known to be an antioxidant which helps to remove toxins fromthe body and aids the immune system. A lack of vitamin C leads to Scurvy, a condition experienced by sailorson long journeys when they did not have fruit in their diets. Scurvy causes painful, bleeding gums. As vitamin

C is water soluble, it is not toxic in high doses as it can be excreted in the urine, very high doses can howevercause diarrhoea.

B group vitamins have a wide range of roles acting as co-enzymes in metabolic pathways. They are found inmost plant and animal tissues involved in metabolism, therefore foods such as liver, yeast and dairy productsare all rich in B group vitamins. Deficiency of B group vitamins include dermatitis, fatigue and malformation ofred blood cells.

Minerals

Some minerals are considered to be macronutrients as they are required in fairly large amounts in the diet tomaintain a healthy body. Minerals are required in their ionic state in the diet.

Calcium, Ca2+, is a major constituent of bones and teeth and is required to keep bones strong. It is required inblood clotting as an activator of various plasma proteins and is also involved in muscle contraction. Calcium is

used in synapses and also as an enzyme activator. A good source of calcium is in dairy products, eggs andgreen vegetables, the RDA for calcium is 800mg.

Chlorine, Cl-, is required to maintain the osmotic anion / cation balance of the body and the formation of HCl inthe stomach. It is found in table salt and is rarely deficient in the diet as it is used as a preservative to mayfoods. Sodium, Na+, is also found in table salt as well as dairy foods, meat, eggs and vegetables. Sodium isused in conjunction with chlorine in the maintenance of the osmotic anion / cation balance. It is also needed innerve conduction and muscle action. Potassium, K+, is yet another mineral required in nerve and muscleaction, it also has a role in protein synthesis. It is found in meat, fruit and vegetables.


10/21

Phosphorus, in the form of phosphate, PO43- is a constituent of nucleic acids, ATP, phospholipids in cellmembranes, bones and teeth. It is present in dairy foods, eggs, meat and vegetables.

Magnesium, Mg2+, is an important component of bones and teeth and is also an enzyme activator. It is foundin meats and green vegetables.

Micronutrients are minerals needed in trace quantities. Despite the small quantity required, they are still

essential to a healthy balanced diet.

Iron, in the forms of Fe2+ and Fe3+, are required in the formation of haemoglobin and myoglobin. Iron is aconstituent of many enzymes as a prosthetic group and also as an electron carrier in mitochondria. Red meat,liver and green vegetables are all sources of iron. Iron supplements are taken by people who suffer fromanaemia.

Iodine, I-, is a component of the growth hormone thyroxine. A lack of iodine in the diet can causehypothyroidism which results in weight gain and in extreme cases a lack of physical and mental developmentknown as cretinism. A swelling of the neck can occur which is called goitre if iodine is deficient in the diet.Iodine can be found in seafood such as shellfish, seaweed and fish. Iodine has also been added to watersupplies in areas where it is deficient in the main water system.

Copper, Cu2+, manganese, Mn2+ and cobalt, Co2+, are all needed in the diet to form co-factors for enzymes.

Copper is also needed for bone and haemoglobin formation and cobalt is needed for the production of redblood cells, manganese is also a growth factor in bone development. They are found in meat and liver as wellas some dairy products.

Fibre

Fibre is not digested by the body, but is involved in maintaining the health of the gut and is therefore anessential part of a balanced diet. Fibre is mostly made up of cellulose from plant cell walls and is indigestibleas the stomach and gut do not contain the correct enzymes. Fibre aids the formation of faeces, preventingconstipation. It also aids the peristaltic movement in the intestine and has been linked to the prevention ofbowel cancer. Fibre also removes some saturated fats and cholesterol therefore protecting the body a littlefrom the build up of plaques in blood vessels. Fruit, vegetables and cereals are a good source of dietary fibre.

Water

The diet must provide water which is required as a solvent, a transport medium, a substrate in hydrolyticreactions and for lubrication. Water in fact makes up about 70% of the total body weight of humans. Water isneeded as it is lost constantly from our bodies in urine, sweat, evaporation from lungs and in faeces. Anaverage person requires 2-3 litres of water a day which is supplied through drinks and liquid foods. Withoutwater or food the longest anyone has ever survived is 17 days, however, with water the longest anyone hassurvived is 70 days, this illustrates the importance of water in the diet.

As you can see a balanced diet is imperative to maintaining a healthy body. People who choose to bevegetarians and vegans therefore must make sure that their diet contains all the correct nutrients to avoid anydeficiencies that may occur, as well as people living in countries where their diet lacks certain important foodgroups. A diet can easily be adequate without being a properly balanced diet and since everyone has differentmetabolic rates everyone's ideal diet is unique, therefore generalised guidelines have been established to aidpeople in obtaining a good diet. Vitamins and minerals are required in small amounts to carry out a variety ofessential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein isneeded in large amounts for growth and repair. The diet must also provide adequate quantities of essential

fatty acids and amino acids which are required for the body to metabolise into proteins and are fundamental forhealth. Over eating of one food group is considered to be a form of malnutrition because the diet is notbalanced.

A Balanced Diet Uploaded by ihatesuchin (24) on Jul 5, 2004

A balanced diet is one that provides an adequate intake of energy and nutrients for maintenance of the bodyand therefore good health. A diet can easily be adequate for normal bodily functioning, yet may not be a
http://www.echeat.com/profile.php?mode=viewprofile&u=60http://www.echeat.com/profile.php?mode=viewprofile&u=60


11/21


12/21

than one. Essential polyunsaturated fatty acids cannot be synthesised in the body from anything else as thecorrect enzymes to add double bonds after the ninth carbon to the carbon chain are not present. Two essentialfatty acids are linoleic and linolenic acid which are found in vegetable oils such as soya, sunflower and maize.

Fatty acids are needed for the formation of cell membrane phospholipids and also for the production of steroidhormones such as prostaglandins and thromboxin which have important roles in the renal, immune andcirculatory systems as signalling chemicals.

Deficiencies of essential fatty acids result in limited growth in children, poor healing of wounds, scaly skin andhair loss.

Obesity is a result of a high fat intake in the diet and lack of exercise. Obesity is in fact a form of malnutrition asthe diet is not balanced. The risk of developing diseases such as diabetes, hypertension, CHD, arthritis (due toextra pressure on joints), stroke and some cancers are increased dramatically with obesity.

Proteins

Protein is not a direct source of energy in the body, it is used primarily for growth and repair of body tissuesalthough can be used as an energy source as a last resort. Proteins fulfil a wide variety of roles in the body,they are broken down in the stomach and intestines to amino acids which are then absorbed. The body canonly form 8 amino acids to build proteins from, the diet must provide Essential Amino Acids (EAAs) which are

synthesised into proteins which can be structural, i.e. collagen in bone, keratin in hair, myosin and actin inmuscle; metabolic enzymes, haemoglobin, protective antibodies and communicative hormones.

Sources of protein include meat, fish, eggs and pulses. The diet needs to provide 8 EAAs as the body isunable to synthesis proteins without these molecules. 2 other amino acids are synthesised from EAAs so if thediet lacks the original EAAs these other two will not be present either. Phenylalanine is converted to tyrosineand methionine is converted to cysteine. Cells draw upon a pool of amino acids for protein synthesis whicheither come from dietary protein digested and absorbed in the gut and the breakdown of body protein such asmuscle. However, unlike fats and carbohydrates there is no store of amino acids for cells to draw on, anyamino acid in excess of immediate bodily requirements is broken down into urea and excreted. It is thereforeimportant to maintain the dietary intake of protein everyday. If the body lacks protein, muscle wasting occursas muscle is broken down .

If protein is lacked in a diet a person develops kwashiorkor which is caused when high levels of carbohydratesare eaten to overcome the lack of protein in the diet. One symptom of kwashiorkor is the abnormal collection of

fluid around the abdomen due to the lack of protein in the blood. The body cannot retain water by osmosis andfluid accumulates in tissues causing them to become waterlogged.

Vitamins

Vitamins cannot be synthesised by the body so must be supplied by diet. Vitamins have no common structureor function but are essential in small amounts for the body to be able to utilise other dietary componentsefficiently.

Vitamins fall into two categories, fat soluble vitamins such as vitamin A, D, E and K which are ingested withfatty foods and water soluble vitamins such as the B group vitamins and vitamin C. Vitamins are known asmicronutrients because only small quantities are required for a healthy diet, in fact fat soluble vitamins can betoxic in high concentrations, for example the body stores vitamin A, or retinol, in the liver as it is toxic if kept inhigh concentrations in the blood stream, a dose of more than 3300mg of vitamin A can be considered toxic.Water soluble vitamins such as vitamin C and B groups vitamins can be excreted in the urine if in excess in the

diet.

Vitamins carry out a wide range of functions and prevent specific deficiency diseases. A diet that lacks acertain vitamin is not a balanced diet, vitamins have vital roles in the maintenance of a healthy body.

An example of a deficiency is when the diet does not contain enough, or any vitamin A.

Vitamin A is found in some animal foods such as milk, eggs, liver and fish liver oils, related compounds suchas carotenoids e.g. b carotene, are in a wide variety of vegetables such as cabbages, carrots and spinach.


13/21

Vitamin A is essential to the proper functioning of the retina in the eye and the epithelial tissues. A lack ofvitamin A results in dry, rough skin, inflammation of the eyes, a drying or scarring of the cornea -xerophthalmia, which occurs when the secretion of lubricating tears is stopped, the eyelids become swollenand sticky with pus. Mucous surfaces of the eye may become eroded allowing infection to set in, leading toulceration and destruction of the cornea. Night blindness - an inability to see in dim light can also occur. Rodcells in the retina of the eye detect light of low intensity, they convert vitamin A into a pigment, rhodopsin,which is bleached when light enters the eye. Rod cells resynthesis rhodopsin, but if there is a deficiency of the

vitamin, rod cells can no longer function and the result is night blindness. Epithelial cells use retinol to makeretinoic acid, an intracellular messenger used in cell differentiation and growth. Without retinoic acid epithelialcells are not maintained properly and the body becomes susceptible to infections, particularly measles andinfections of the respiratory system and gut.

Xenophthalmia is common among children who's diets consist of mainly cereals with little meat or freshvegetables, this is common in Indonesia, Bangladesh, India and the Philippines.

Vitamin D, or calciferol, is another fat soluble steroid vitamin which functions to stimulate calcium uptake fromthe gut and its deposition in bone. Vitamin D acts as a hormone when converted by enzymes in the gut andliver into an active form "active vitamin D", which stimulates epithelial cells in the intestine to absorb calcium.Vitamin D is therefore essential in growing children's diets to enable the growth of strong bones. Withoutadequate amounts of vitamin D children can develop rickets, which is the deformation of the legs caused whenthey lack calcium to strengthen the bones. In adults a lack of vitamin D in the diet can lead to osteomalacia, a

progressive softening of the bones which can make them highly susceptible to fracture.

Vitamin D is made by the body when exposed to sunlight and is stored in the muscles, however, if the skin israrely exposed to the sunlight or is dark little vitamin D is produced. Foods such as eggs and oily fish are allrich in vitamin D.

Vitamin K, phylloquinone, is found in dark green leafy vegetables such as spinach and kale. It is a fat solublevitamin which is involved in the clotting process of blood. In the intestines bacteria synthesise a number ofimportant clotting factors which need vitamin K. Without vitamin K cuts can fail to heal and internal bleedingcan occur.

Vitamin C is a water soluble vitamin, known chemically as ascorbic acid. It is found in citrus fruits such asoranges and lemons, and also in potatoes and tomatoes. The main function of vitamin C is the formation ofconnective tissues such as collagen. It is also known to be an antioxidant which helps to remove toxins fromthe body and aids the immune system. A lack of vitamin C leads to Scurvy, a condition experienced by sailors

on long journeys when they did not have fruit in their diets. Scurvy causes painful, bleeding gums. As vitamin Cis water soluble, it is not toxic in high doses as it can be excreted in the urine, very high doses can howevercause diarrhoea.

B group vitamins have a wide range of roles acting as co-enzymes in metabolic pathways. They are found inmost plant and animal tissues involved in metabolism, therefore foods such as liver, yeast and dairy productsare all rich in B group vitamins. Deficiency of B group vitamins include dermatitis, fatigue and malformation ofred blood cells.

Minerals

Some minerals are considered to be macronutrients as they are required in fairly large amounts in the diet tomaintain a healthy body. Minerals are required in their ionic state in the diet.

Calcium, Ca2+, is a major constituent of bones and teeth and is required to keep bones strong. It is required in

blood clotting as an activator of various plasma proteins and is also involved in muscle contraction. Calcium isused in synapses and also as an enzyme activator. A good source of calcium is in dairy products, eggs andgreen vegetables, the RDA for calcium is 800mg.

Chlorine, Cl-, is required to maintain the osmotic anion / cation balance of the body and the formation of HCl inthe stomach. It is found in table salt and is rarely deficient in the diet as it is used as a preservative to mayfoods. Sodium, Na+, is also found in table salt as well as dairy foods, meat, eggs and vegetables. Sodium isused in conjunction with chlorine in the maintenance of the osmotic anion / cation balance. It is also needed innerve conduction and muscle action. Potassium, K+, is yet another mineral required in nerve and muscleaction, it also has a role in protein synthesis. It is found in meat, fruit and vegetables.


14/21

Phosphorus, in the form of phosphate, PO43- is a constituent of nucleic acids, ATP, phospholipids in cellmembranes, bones and teeth. It is present in dairy foods, eggs, meat and vegetables.

Magnesium, Mg2+, is an important component of bones and teeth and is also an enzyme activator. It is foundin meats and green vegetables.

Micronutrients are minerals needed in trace quantities. Despite the small quantity required, they are stillessential to a healthy balanced diet.

Iron, in the forms of Fe2+ and Fe3+, are required in the formation of haemoglobin and myoglobin. Iron is aconstituent of many enzymes as a prosthetic group and also as an electron carrier in mitochondria. Red meat,liver and green vegetables are all sources of iron. Iron supplements are taken by people who suffer fromanaemia.

Iodine, I-, is a component of the growth hormone thyroxine. A lack of iodine in the diet can causehypothyroidism which results in weight gain and in extreme cases a lack of physical and mental developmentknown as cretinism. A swelling of the neck can occur which is called goitre if iodine is deficient in the diet.Iodine can be found in seafood such as shellfish, seaweed and fish. Iodine has also been added to watersupplies in areas where it is deficient in the main water system.

Copper, Cu2+, manganese, Mn2+ and cobalt, Co2+, are all needed in the diet to form co-factors for enzymes.Copper is also needed for bone and haemoglobin formation and cobalt is needed for the production of redblood cells, manganese is also a growth factor in bone development. They are found in meat and liver as wellas some dairy products.

Fibre

Fibre is not digested by the body, but is involved in maintaining the health of the gut and is therefore anessential part of a balanced diet. Fibre is mostly made up of cellulose from plant cell walls and is indigestibleas the stomach and gut do not contain the correct enzymes. Fibre aids the formation of faeces, preventingconstipation. It also aids the peristaltic movement in the intestine and has been linked to the prevention ofbowel cancer. Fibre also removes some saturated fats and cholesterol therefore protecting the body a littlefrom the build up of plaques in blood vessels. Fruit, vegetables and cereals are a good source of dietary fibre.

Water

The diet must provide water which is required as a solvent, a transport medium, a substrate in hydrolyticreactions and for lubrication. Water in fact makes up about 70% of the total body weight of humans. Water isneeded as it is lost constantly from our bodies in urine, sweat, evaporation from lungs and in faeces. Anaverage person requires 2-3 litres of water a day which is supplied through drinks and liquid foods. Withoutwater or food the longest anyone has ever survived is 17 days, however, with water the longest anyone hassurvived is 70 days, this illustrates the importance of water in the diet.

As you can see a balanced diet is imperative to maintaining a healthy body. People who choose to bevegetarians and vegans therefore must make sure that their diet contains all the correct nutrients to avoid anydeficiencies that may occur, as well as people living in countries where their diet lacks certain important foodgroups. A diet can easily be adequate without being a properly balanced diet and since everyone has differentmetabolic rates everyone's ideal diet is unique, therefore generalised guidelines have been established to aidpeople in obtaining a good diet. Vitamins and minerals are required in small amounts to carry out a variety ofessential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein is

needed in large amounts for growth and repair. The diet must also provide adequate quantities of essentialfatty acids and amino acids which are required for the body to metabolise into proteins and are fundamental forhealth. Over eating of one food group is considered to be a form of malnutrition because the diet is notbalanced.

Importance of a Balanced Diet


15/21

By Ripa Ajmera, eHow Contributorupdated: September 25, 2009

I want to do this!

The importance of a balanced diet cannot be overstated. A balanced diet provides natural

disease prevention, weight control and proper sleep without the use of sleeping pills. A balanceddiet is also important because it enables you to meet your daily nutritional needs and enjoy a

higher overall quality of life.

Disease Prevention

1. Eating a balanced diet is the easiest way to protect yourself from many of thediseases associated with aging, including diabetes and heart disease. Eating toomuch of any one food group is not a wise idea. Even if you eat only vegetables (ahealthy food), there is a chance you could still be unprotected from diseasebecause your body needs the vitamins and minerals found in the other foodgroups to stay healthy. Eating in a balanced way boosts your energy level andensures your body functions normally. A balanced diet also enables you to livelonger.

Meeting Nutritional Needs

2. Your daily food intake should include grain, fruit, milk (or other dairy products),vegetables, beans, oils and protein. According to the Food Pyramid developed bythe U.S. Department of Agriculture, you should eat six to eleven servings of grain,two to four servings of fruit, three to five servings of vegetables and two to threeservings of dairy and protein. Fats and oils should be eaten rarely. Healthy foodscontain vitamins and minerals that boost immunity and serve as natural protectionfrom many common illnesses.

Weight Control

3. If you are overweight, eating a balanced diet can be an important first steptowards weight loss. Many people who are able to lose weight through being partof fad diets gain the weight back when they return to their own eating habits. Abalanced diet can also help you maintain your weight loss in the long term. If youare underweight, eating a balanced diet can help you gain weight and maintainthe weight gain in the long term.

Proper Sleep

4. Eating too much of a certain kind of food can cause you to be unable to fallasleep (such as foods with high levels of artificial sugar, like candy). Eatingheavy, oily foods can cause you to have difficulty waking up in the morning.Eating a balanced diet will enable you not only to sleep better without the use of
http://www.ehow.com/members/ds_c5b55197-1641-4a7f-8cd5-b35178777850.htmlhttp://www.ehow.com/account/simple_login.aspxhttp://www.ehow.com/food/http://www.ehow.com/members/ds_c5b55197-1641-4a7f-8cd5-b35178777850.htmlhttp://www.ehow.com/account/simple_login.aspxhttp://www.ehow.com/food/


16/21

sleeping pills but also feel more rested when you wake up.

Quality of Life

5. Eating a balanced diet is important because it allows you to enjoy life, havemore energy, feel less stress and accomplish more in less time. You will havefewer illnesses and medical bills. A balanced diet is the foundation of good healthand well-being.

Read more: Importance of a Balanced Diet | eHow.comhttp://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojY

Why is a Balanced Diet ImportantA balanced diet is a very significant factor that contributes widely to a healthy body and mind. Let's find out why isa balanced diet important.

Ads by GoogleFriso - Growing up milk Special formulas for your kids. Register & get a free trial today!

www.friso.com.my/GUMLose 3 to 6kg Per Month No exercise,No diet,No side effects Guaranteed Results, Used by Doctors

shapeofyourlife.com/free-adviseControl Your Sweet Tooth Why Not Try Spraying The Crave Away Use At The First Sign Of A Craving

www.cravenx.comNowadays, there are many health problems that people are experiencing, which are arising due toseveral reasons. For most of the problems, the correct and only solution is a balanced diet. Manypeople have a misconception that a balanced diet means to avoid eating specific foodstuffs which mayprove harmful to the body. It actually means to eat all types of food, but in a balanced amount whichwill provide all necessary nutrients to maintain a healthy body. The needed nutrients includecarbohydrates, vitamins, proteins, minerals, fats, etc. Every essential nutrient has an important role toplay for the proper functioning of the human body. The effects of not having a balanced diet can proveto be harmful to the body.
http://www.ehow.com/health/http://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.html%26hl%3Den%26client%3Dca-pub-9037304895410090%26adU%3Dwww.friso.com.my/GUM%26adT%3DFriso%2B-%2BGrowing%2Bup%2Bmilk%26adU%3Dshapeofyourlife.com/free-advise%26adT%3DLose%2B3%2Bto%2B6kg%2BPer%2BMonth%26adU%3Dwww.cravenx.com%26adT%3DControl%2BYour%2BSweet%2BTooth%26adU%3Dwww.antioxidant-alkaline-water.com%26adT%3DAntioxidant%2BAlkaline%2BJug.%26adU%3DTheDietSolutionProgram.com%26adT%3DA%2BSecret%2Bto%2BWeight%2BLoss%26adU%3Dmyh3rbalif3.blogspot.com%26adT%3DI%2BLoss%2B19%2Bkgs%2B%2526amp%253B%2B35%2Binches%26adU%3Dherbal-nutrition.net/umsaffa%26adT%3DGet%2BIn%2BShape%2526amp%253BHealthy%2BNow%26adU%3Dwww.MyNutritionalSolutions.com%26adT%3DBP%2BBalance%26adU%3Dfeedingyourkids.com%26adT%3DFeeding%2BYour%2BKids%26adU%3Dwww.Program-for-Better-Vision.com%26adT%3DSecrets%2Bto%2BHealthy%2BEyes%26adU%3Dwww.701panduan.com%26adT%3DWeight%2BLoss%2BImmediately%26adU%3Dwww.lifestylecafe.webs.com%26adT%3DBest%2BMLM%2BBusiness%26adU%3Dwww.right4eu.com%26adT%3DEat%2BRight%2Bfor%2BYour%2BType%26adU%3Dwww.Leptin-Products.com%26adT%3DLeptin%2BGreen%2BCoffee%2B800%26gl%3DMY&usg=AFQjCNHs1Pm-CuyupseaNLpLLOGavBpxGghttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BaBmpMc-_TL7JOoe9cLyshJoElPykzwGM246QFsCNtwHA10sQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBRGh0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aHktaXMtYS1iYWxhbmNlZC1kaWV0LWltcG9ydGFudC5odG1sgAIByAK0r40UqAMB6APIA_UDAAAABA&num=1&sig=AGiWqtwh_GlKRl3VAJEXt7v0nkFjAdMScw&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BaBmpMc-_TL7JOoe9cLyshJoElPykzwGM246QFsCNtwHA10sQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBRGh0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aHktaXMtYS1iYWxhbmNlZC1kaWV0LWltcG9ydGFudC5odG1sgAIByAK0r40UqAMB6APIA_UDAAAABA&num=1&sig=AGiWqtwh_GlKRl3VAJEXt7v0nkFjAdMScw&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BJQoQMc-_TL7JOoe9cLyshJoE-cr92gGBsvylEsCNtwHwhA4QAhgCIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWypAgMLK-m4f5U-qAMB6APIA_UDAAAABA&num=2&sig=AGiWqtzjvaIU8GPNpcwA4j4jmcwpXopnow&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BJQoQMc-_TL7JOoe9cLyshJoE-cr92gGBsvylEsCNtwHwhA4QAhgCIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWypAgMLK-m4f5U-qAMB6APIA_UDAAAABA&num=2&sig=AGiWqtzjvaIU8GPNpcwA4j4jmcwpXopnow&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BJQoQMc-_TL7JOoe9cLyshJoE-cr92gGBsvylEsCNtwHwhA4QAhgCIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWypAgMLK-m4f5U-qAMB6APIA_UDAAAABA&num=2&sig=AGiWqtzjvaIU8GPNpcwA4j4jmcwpXopnow&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=B59PuMc-_TL7JOoe9cLyshJoExuuA4wHmwJmOF8CNtwGQ1icQAxgDIJ-OggIoDjgAUOHsxuX5_____wFgy6OChcAXoAGOqfv3A7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWyAAgGoAwHoA8gD9QMAAAAE&num=3&sig=AGiWqtxpURnO7X1Ixh3qfwoaGMVbqS6hSw&client=ca-pub-9037304895410090&adurl=http://www.cravenx.comhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=B59PuMc-_TL7JOoe9cLyshJoExuuA4wHmwJmOF8CNtwGQ1icQAxgDIJ-OggIoDjgAUOHsxuX5_____wFgy6OChcAXoAGOqfv3A7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWyAAgGoAwHoA8gD9QMAAAAE&num=3&sig=AGiWqtxpURnO7X1Ixh3qfwoaGMVbqS6hSw&client=ca-pub-9037304895410090&adurl=http://www.cravenx.comhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=B59PuMc-_TL7JOoe9cLyshJoExuuA4wHmwJmOF8CNtwGQ1icQAxgDIJ-OggIoDjgAUOHsxuX5_____wFgy6OChcAXoAGOqfv3A7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWyAAgGoAwHoA8gD9QMAAAAE&num=3&sig=AGiWqtxpURnO7X1Ixh3qfwoaGMVbqS6hSw&client=ca-pub-9037304895410090&adurl=http://www.cravenx.comhttp://www.buzzle.com/articles/diet/http://www.ehow.com/health/http://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.ehow.com/about_5457289_importance-balanced-diet.html#ixzz12y5TBojYhttp://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.html%26hl%3Den%26client%3Dca-pub-9037304895410090%26adU%3Dwww.friso.com.my/GUM%26adT%3DFriso%2B-%2BGrowing%2Bup%2Bmilk%26adU%3Dshapeofyourlife.com/free-advise%26adT%3DLose%2B3%2Bto%2B6kg%2BPer%2BMonth%26adU%3Dwww.cravenx.com%26adT%3DControl%2BYour%2BSweet%2BTooth%26adU%3Dwww.antioxidant-alkaline-water.com%26adT%3DAntioxidant%2BAlkaline%2BJug.%26adU%3DTheDietSolutionProgram.com%26adT%3DA%2BSecret%2Bto%2BWeight%2BLoss%26adU%3Dmyh3rbalif3.blogspot.com%26adT%3DI%2BLoss%2B19%2Bkgs%2B%2526amp%253B%2B35%2Binches%26adU%3Dherbal-nutrition.net/umsaffa%26adT%3DGet%2BIn%2BShape%2526amp%253BHealthy%2BNow%26adU%3Dwww.MyNutritionalSolutions.com%26adT%3DBP%2BBalance%26adU%3Dfeedingyourkids.com%26adT%3DFeeding%2BYour%2BKids%26adU%3Dwww.Program-for-Better-Vision.com%26adT%3DSecrets%2Bto%2BHealthy%2BEyes%26adU%3Dwww.701panduan.com%26adT%3DWeight%2BLoss%2BImmediately%26adU%3Dwww.lifestylecafe.webs.com%26adT%3DBest%2BMLM%2BBusiness%26adU%3Dwww.right4eu.com%26adT%3DEat%2BRight%2Bfor%2BYour%2BType%26adU%3Dwww.Leptin-Products.com%26adT%3DLeptin%2BGreen%2BCoffee%2B800%26gl%3DMY&usg=AFQjCNHs1Pm-CuyupseaNLpLLOGavBpxGghttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BaBmpMc-_TL7JOoe9cLyshJoElPykzwGM246QFsCNtwHA10sQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBRGh0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aHktaXMtYS1iYWxhbmNlZC1kaWV0LWltcG9ydGFudC5odG1sgAIByAK0r40UqAMB6APIA_UDAAAABA&num=1&sig=AGiWqtwh_GlKRl3VAJEXt7v0nkFjAdMScw&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BaBmpMc-_TL7JOoe9cLyshJoElPykzwGM246QFsCNtwHA10sQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBRGh0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aHktaXMtYS1iYWxhbmNlZC1kaWV0LWltcG9ydGFudC5odG1sgAIByAK0r40UqAMB6APIA_UDAAAABA&num=1&sig=AGiWqtwh_GlKRl3VAJEXt7v0nkFjAdMScw&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BJQoQMc-_TL7JOoe9cLyshJoE-cr92gGBsvylEsCNtwHwhA4QAhgCIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWypAgMLK-m4f5U-qAMB6APIA_UDAAAABA&num=2&sig=AGiWqtzjvaIU8GPNpcwA4j4jmcwpXopnow&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BJQoQMc-_TL7JOoe9cLyshJoE-cr92gGBsvylEsCNtwHwhA4QAhgCIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWypAgMLK-m4f5U-qAMB6APIA_UDAAAABA&num=2&sig=AGiWqtzjvaIU8GPNpcwA4j4jmcwpXopnow&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=B59PuMc-_TL7JOoe9cLyshJoExuuA4wHmwJmOF8CNtwGQ1icQAxgDIJ-OggIoDjgAUOHsxuX5_____wFgy6OChcAXoAGOqfv3A7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWyAAgGoAwHoA8gD9QMAAAAE&num=3&sig=AGiWqtxpURnO7X1Ixh3qfwoaGMVbqS6hSw&client=ca-pub-9037304895410090&adurl=http://www.cravenx.comhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=B59PuMc-_TL7JOoe9cLyshJoExuuA4wHmwJmOF8CNtwGQ1icQAxgDIJ-OggIoDjgAUOHsxuX5_____wFgy6OChcAXoAGOqfv3A7IBDnd3dy5idXp6bGUuY29tyAEB2gFEaHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doeS1pcy1hLWJhbGFuY2VkLWRpZXQtaW1wb3J0YW50Lmh0bWyAAgGoAwHoA8gD9QMAAAAE&num=3&sig=AGiWqtxpURnO7X1Ixh3qfwoaGMVbqS6hSw&client=ca-pub-9037304895410090&adurl=http://www.cravenx.comhttp://www.buzzle.com/articles/diet/


17/21

Importance of a Balanced Diet

Preventing Infections and DiseasesConsuming all foods in a well-balanced proportion will help your body to prevent many infections anddisorders. If the body gets all the required nutrients, it will improve the functioning of the immunesystem which is responsible for the prevention of various infections. By following a balanced diet, youreduce the possibilities of some types ofcancer, control blood sugar levels effectively, and controlblood pressure. It prevents diseases that are a result of either over-consumption or under-consumption of certain foods.

Controlling WeightFor the purpose of reducing and controlling weight, people tend to forget why is a balanced dietimportant. They don't understand that a balanced diet is the key to reduce or increase weight. Thosewho want to reduce weight try different ways, but don't succeed. The reason is that the routines theychoose include consuming huge amounts of foods that don't contribute toweight loss.

Healthy Body GrowthIf the body is getting all the essential nutrients regularly, it will certainly be fit. It would be away frominfections and diseases, which in turn will promote a healthy body growth and maintenance. A

balanced diet should be implemented in the routine of a growing child or a teenager. You would beable to easily perform physical tasks without any exertion on the body. It is a necessity nowadays, asthere is so much physical and mental stressin the lives of people.

Active LifestyleA balanced diet would also be beneficial to the state of mind. You would be able to live an activelifestyle. Because both the body and mind are in a good state, they would coordinate effectively. It willhelp you to take immediate decisions and tackle problems efficiently. It is also proven to increase theremembering and memorizing capability of a person.

These are some of the benefits that would let you know why is a healthy balanced diet important.There are many more advantages that a balanced diet has to offer. Looking at the many benefits, youcan plan your diet and put it into practice as soon as possible. The chances of your body getting

infected would be reduced considerably. It would also help you to stop the development and spreadingof the diseases and infections which you are suffering from.

It is recommended that you take the help of a dietitian to plan a proper balanced diet which wouldcertainly make your life healthy and satisfactory. I hope he would make you better understand why is abalanced diet important.

What is a Balanced Diet

Balanced diet may sound familiar, but many of us are unaware of what is a balanced diet. Through this article letus discuss about what is a balanced diet made up of.
http://www.buzzle.com/articles/cancer/http://www.buzzle.com/articles/weight-control/http://www.buzzle.com/articles/weightloss/http://www.buzzle.com/articles/weightloss/http://www.buzzle.com/articles/stress/http://www.buzzle.com/articles/stress/http://www.buzzle.com/articles/balanced-diet/http://www.buzzle.com/articles/cancer/http://www.buzzle.com/articles/weight-control/http://www.buzzle.com/articles/weightloss/http://www.buzzle.com/articles/stress/http://www.buzzle.com/articles/balanced-diet/


18/21

Ads by GoogleFriso - Growing up milk Special formulas for your kids. Register & get a free trial today!

www.friso.com.my/GUMEthanol Market Analysis by leading consultants, JJ&A - Fuel Ethanol, Ethers, Methanol www.Jordan-

Associates.comDiet Program lose 3 to 6 kg a month. No exercise, Guaranteed Results. shapeofyourlife.com/MalaysiaMost of us tend to forget that food is a necessity in life. To have a healthy and disease free body, weneed to have a proper and balanced meal. But thanks to the hectic lifestyle, everybody is busy runningthe rat race, without much concern for their health. People happily binge on junk and fast food likeburgers, pizzas or chips to appease their hunger ignorant of the harmful after effects in the long run.This junk food is only loaded with cholesterol and other things which can harm the body. So it's timewe wake up to the ill effects of junk food, bid goodbye and welcome a balanced diet in our lives.Wondering what is abalanced diet? Let us discuss about what is a balanced diet and its importance inour daily lives.

What is a Balanced Diet and Why is it Important?

A balanced diet is one that has all the essential nutrients, required by the body for proper growth anddevelopment, in the appropriate amounts. A well balanced dietconsists of the right amounts ofcarbohydrates, proteins, fats, vitamins and minerals. A balanced diet also provides the body energy tofunction. I know you must be thinking 'why is a balanced diet important'? Let's take the example of a car.For a car to function properly, all the components in the machinery must be in a proper workingcondition. If any of the components is missing or if there is no petrol in the car, then this vehicle will beof no use. In a similar way, our body is just like the car, with all the parts (read body systems)performing 24x7. The balanced diet is like fuel for the smooth functioning of the body and without it,one can imagine the plight of the body. There is even a balanced diet for weight loss. Surprising isn't it?Let us discuss about the various nutrients that make up the balanced diet menu, needed by our body.

CarbohydratesWe get our energy from carbohydrates, when they are burned down, by the process of respiration, inthe cells of our body. Carbohydrates are obtained in the form of starch, which is converted intoglucose in the digestive system to release energy. This glucose is then transported through thebloodstream to all the parts of the body. Carbohydrates are an important part of the healthy balanceddiet. Potatoes, cereals, fruits like bananas, wholegrain bread, etc., are a rich sources of carbohydrates.

FatsFats are also a source of energy which can be stored in the body as a reserve. When the energy in thebody comes down, the reserve fat is burned as fuel to release energy. Many people tend to avoid fatsin the diet since they think it will make them gain weight. Saturated and unsaturated fats are the twomain types of fats. Saturated fats or LDL are harmful and can increase the levels of cholesterol.
http://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://www.buzzle.com/articles/what-is-a-balanced-diet.html%26hl%3Den%26client%3Dca-pub-9037304895410090%26adU%3Dwww.friso.com.my/GUM%26adT%3DFriso%2B-%2BGrowing%2Bup%2Bmilk%26adU%3Dwww.Jordan-Associates.com%26adT%3DEthanol%2BMarket%2BAnalysis%26adU%3Dshapeofyourlife.com/Malaysia%26adT%3DDiet%2BProgram%26adU%3Dwww.Amazon.com%26adT%3DBaBoom%2BEnergy%2BSpray%26adU%3DTheDietSolutionProgram.com%26adT%3DA%2BSecret%2Bto%2BWeight%2BLoss%26adU%3Dfeedingyourkids.com%26adT%3DFeeding%2BYour%2BKids%26adU%3Dherbal-nutrition.net/umsaffa%26adT%3DGet%2BIn%2BShape%2526amp%253BHealthy%2BNow%26adU%3Dnutrition-you-need.com%26adT%3DTurunkan%2BBerat%2BBadan%2BAnda%26adU%3Dwww.Program-for-Better-Vision.com%26adT%3DSecrets%2Bto%2BHealthy%2BEyes%26adU%3Dwww.maltronint.com%26adT%3DBody%2BComposition%2BAnalyser%26adU%3Dwww.thermogenicreviews.com%26adT%3DFat%2BBurning%2BDiet%26adU%3Dmyh3rbalif3.blogspot.com%26adT%3DI%2BLoss%2B19%2Bkgs%2B%2526amp%253B%2B35%2Binches%26adU%3Dwww.robard.com%26adT%3DHigh%2BProtein%2BShakes%26adU%3Ddtonedgreen.blogspot.com/%26adT%3DD%2526%252339%253BTone%2B%2526amp%253B%2BD%2526%252339%253BGreen%2BSlimming%26gl%3DMY&usg=AFQjCNEsFHtjotNtaa4MmFr2O_gD7mIugQhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BEjQ3gc-_TPWOKoKkcISM1LcDlPykzwGM246QFsCNtwGArkQQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBO2h0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aGF0LWlzLWEtYmFsYW5jZWQtZGlldC5odG1sgAIByAK0r40UqAMB6APIA-gDuAP1AwAAAAQ&num=1&sig=AGiWqtxJWPrRXpwtnmqh-VvNpY0HJNn53w&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BEjQ3gc-_TPWOKoKkcISM1LcDlPykzwGM246QFsCNtwGArkQQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBO2h0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aGF0LWlzLWEtYmFsYW5jZWQtZGlldC5odG1sgAIByAK0r40UqAMB6APIA-gDuAP1AwAAAAQ&num=1&sig=AGiWqtxJWPrRXpwtnmqh-VvNpY0HJNn53w&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BXBYHgc-_TPWOKoKkcISM1LcD-cr92gHp4_ilEsCNtwHwkwkQAxgDIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWypAgMLK-m4f5U-qAMB6APIA-gDuAP1AwAAAAQ&num=3&sig=AGiWqtzZxkIXQtJZpXet1M9mk1CjrR7fWA&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BXBYHgc-_TPWOKoKkcISM1LcD-cr92gHp4_ilEsCNtwHwkwkQAxgDIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWypAgMLK-m4f5U-qAMB6APIA-gDuAP1AwAAAAQ&num=3&sig=AGiWqtzZxkIXQtJZpXet1M9mk1CjrR7fWA&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BXBYHgc-_TPWOKoKkcISM1LcD-cr92gHp4_ilEsCNtwHwkwkQAxgDIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWypAgMLK-m4f5U-qAMB6APIA-gDuAP1AwAAAAQ&num=3&sig=AGiWqtzZxkIXQtJZpXet1M9mk1CjrR7fWA&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://www.buzzle.com/articles/balanced-diet/http://www.buzzle.com/articles/balanced-diet/http://www.buzzle.com/articles/well-balanced-diet.htmlhttp://www.buzzle.com/articles/well-balanced-diet.htmlhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.htmlhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.htmlhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.htmlhttp://www.buzzle.com/articles/balanced-diet-for-weight-loss.htmlhttp://www.buzzle.com/articles/balanced-diet-menu.htmlhttp://www.buzzle.com/articles/balanced-diet-menu.htmlhttp://www.buzzle.com/articles/carbohydrates/http://www.buzzle.com/articles/healthy-balanced-diet.htmlhttp://www.buzzle.com/articles/healthy-balanced-diet.htmlhttp://www.buzzle.com/articles/healthy-balanced-diet.htmlhttp://www.google.com/url?ct=abg&q=https://www.google.com/adsense/support/bin/request.py%3Fcontact%3Dabg_afc%26url%3Dhttp://www.buzzle.com/articles/what-is-a-balanced-diet.html%26hl%3Den%26client%3Dca-pub-9037304895410090%26adU%3Dwww.friso.com.my/GUM%26adT%3DFriso%2B-%2BGrowing%2Bup%2Bmilk%26adU%3Dwww.Jordan-Associates.com%26adT%3DEthanol%2BMarket%2BAnalysis%26adU%3Dshapeofyourlife.com/Malaysia%26adT%3DDiet%2BProgram%26adU%3Dwww.Amazon.com%26adT%3DBaBoom%2BEnergy%2BSpray%26adU%3DTheDietSolutionProgram.com%26adT%3DA%2BSecret%2Bto%2BWeight%2BLoss%26adU%3Dfeedingyourkids.com%26adT%3DFeeding%2BYour%2BKids%26adU%3Dherbal-nutrition.net/umsaffa%26adT%3DGet%2BIn%2BShape%2526amp%253BHealthy%2BNow%26adU%3Dnutrition-you-need.com%26adT%3DTurunkan%2BBerat%2BBadan%2BAnda%26adU%3Dwww.Program-for-Better-Vision.com%26adT%3DSecrets%2Bto%2BHealthy%2BEyes%26adU%3Dwww.maltronint.com%26adT%3DBody%2BComposition%2BAnalyser%26adU%3Dwww.thermogenicreviews.com%26adT%3DFat%2BBurning%2BDiet%26adU%3Dmyh3rbalif3.blogspot.com%26adT%3DI%2BLoss%2B19%2Bkgs%2B%2526amp%253B%2B35%2Binches%26adU%3Dwww.robard.com%26adT%3DHigh%2BProtein%2BShakes%26adU%3Ddtonedgreen.blogspot.com/%26adT%3DD%2526%252339%253BTone%2B%2526amp%253B%2BD%2526%252339%253BGreen%2BSlimming%26gl%3DMY&usg=AFQjCNEsFHtjotNtaa4MmFr2O_gD7mIugQhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BEjQ3gc-_TPWOKoKkcISM1LcDlPykzwGM246QFsCNtwGArkQQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBO2h0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aGF0LWlzLWEtYmFsYW5jZWQtZGlldC5odG1sgAIByAK0r40UqAMB6APIA-gDuAP1AwAAAAQ&num=1&sig=AGiWqtxJWPrRXpwtnmqh-VvNpY0HJNn53w&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BEjQ3gc-_TPWOKoKkcISM1LcDlPykzwGM246QFsCNtwGArkQQARgBIJ-OggIoDjgAULCHy4YEYMujgoXAF6ABnKHt3AOyAQ53d3cuYnV6emxlLmNvbcgBAdoBO2h0dHA6Ly93d3cuYnV6emxlLmNvbS9hcnRpY2xlcy93aGF0LWlzLWEtYmFsYW5jZWQtZGlldC5odG1sgAIByAK0r40UqAMB6APIA-gDuAP1AwAAAAQ&num=1&sig=AGiWqtxJWPrRXpwtnmqh-VvNpY0HJNn53w&client=ca-pub-9037304895410090&adurl=http://www.friso.com.my/member/register.htmlhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BN91ugc-_TPWOKoKkcISM1LcD6PudwgGYy_nKFcCNtwHw0EgQAhgCIJ-OggIoDjgAUMHs3J38_____wFgy6OChcAXoAGI0NL6A7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWyAAgGoAwHoA8gD6AO4A_UDAAAABA&num=2&sig=AGiWqtwtc5Vly3Jn8wf8FATfpm-6WDvG5w&client=ca-pub-9037304895410090&adurl=http://www.Jordan-Associates.com/Ethanol-Fuels.htmhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BXBYHgc-_TPWOKoKkcISM1LcD-cr92gHp4_ilEsCNtwHwkwkQAxgDIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWypAgMLK-m4f5U-qAMB6APIA-gDuAP1AwAAAAQ&num=3&sig=AGiWqtzZxkIXQtJZpXet1M9mk1CjrR7fWA&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://googleads.g.doubleclick.net/aclk?sa=l&ai=BXBYHgc-_TPWOKoKkcISM1LcD-cr92gHp4_ilEsCNtwHwkwkQAxgDIJ-OggIoDjgAULbbspMEYMujgoXAF7IBDnd3dy5idXp6bGUuY29tyAEB2gE7aHR0cDovL3d3dy5idXp6bGUuY29tL2FydGljbGVzL3doYXQtaXMtYS1iYWxhbmNlZC1kaWV0Lmh0bWypAgMLK-m4f5U-qAMB6APIA-gDuAP1AwAAAAQ&num=3&sig=AGiWqtzZxkIXQtJZpXet1M9mk1CjrR7fWA&client=ca-pub-9037304895410090&adurl=http://shapeofyourlife.com/globally/%3Fla%3DEnglishhttp://www.buzzle.com/articles/balanced-diet/http://www.buzzle.com/articles/well-balanced-diet.htmlhttp://www.buzzle.com/articles/why-is-a-balanced-diet-important.htmlhttp://www.buzzle.com/articles/balanced-diet-for-weight-loss.htmlhttp://www.buzzle.com/articles/balanced-diet-menu.htmlhttp://www.buzzle.com/articles/carbohydrates/http://www.buzzle.com/articles/healthy-balanced-diet.htmlhttp://www.buzzle.com/articles/healthy-balanced-diet.html


19/21

Unsaturated fats, also known as heart healthy fats or HDL, help in lowering the LDL and preventcardiovascular diseases. Hence, fat (unsaturated fat) is essential for the proper functioning of thecardiovascular system and it also gives a healthy glow to the skin and in winters it insulates the bodyto protect it from cold. HDL cholesterol foodsinclude fish (salmon, tuna, halibut) almonds, walnuts,sunflower seeds, flax seeds and many other nuts and seeds.

ProteinsProteins are the building blocks of life. They are essential for the growth and repair of the cells in thebody. Since the body cannot digest proteins, the molecules are broken down into amino acids whichare easily assimilated. Protein rich foodsinclude milk and other dairy products, eggs, lean meat andlegumes, etc.

Vitamins and MineralsThough vitamins and minerals are required in small quantities, they complete the balanced diet. Bothvitamins and minerals are essential for the building of the body. Vitamins A, B complex, C, D, E and Kand minerals like iron, calcium, iodine, etc., are a must in balanced diet for children for their propergrowth and development.

Apart from the above mentioned nutrients, fiber is also an important component of the balanced diet,since it adds roughage to the waste products to eliminate it from the body without any difficulty. A

mixture of all this essential nutrients in a meal is what is a balanced diet for a pregnant woman, since theyhave to provide nourishment for both themselves and the baby.

After going through this article you must have understood what is a balanced diet and its importance.Following a properbalanced diet planis essential to keep the body fit and healthy, free from infectionsand diseases. Hope you found this article on what is a balanced diet useful and informative.

Balanced diet

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and

energy for maintaining body cells, tissues, and organs, and for supporting normal growth anddevelopment.

Function

A well-balanced diet provides enough energy and nutrition for optimal growth and development.

Food Sources

Milk group (dairy products)

Cheese: fat-free or reduced-fat (1%)

Milk or buttermilk: fat-free (skim) or low-fat (1%)

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; trimaway visible fat; broil, roast, or poach

Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflowerseeds, walnuts)
http://www.buzzle.com/articles/hdl-cholesterol-foods.htmlhttp://www.buzzle.com/articles/hdl-cholesterol-foods.htmlhttp://www.buzzle.com/articles/proteins/http://www.buzzle.com/articles/amino-acid-supplements/http://www.buzzle.com/articles/protein-rich-foods.htmlhttp://www.buzzle.com/articles/protein-rich-foods.htmlhttp://www.buzzle.com/articles/vitamins/http://www.buzzle.com/articles/minerals/http://www.buzzle.com/articles/balanced-diet-for-children.htmlhttp://www.buzzle.com/articles/balanced-diet-for-pregnant-women.htmlhttp://www.buzzle.com/articles/balanced-diet-for-pregnant-women.htmlhttp://www.buzzle.com/articles/balanced-diet-plan.htmlhttp://www.buzzle.com/articles/balanced-diet-plan.htmlhttp://www.buzzle.com/articles/hdl-cholesterol-foods.htmlhttp://www.buzzle.com/articles/proteins/http://www.buzzle.com/articles/amino-acid-supplements/http://www.buzzle.com/articles/protein-rich-foods.htmlhttp://www.buzzle.com/articles/vitamins/http://www.buzzle.com/articles/minerals/http://www.buzzle.com/articles/balanced-diet-for-children.htmlhttp://www.buzzle.com/articles/balanced-diet-for-pregnant-women.htmlhttp://www.buzzle.com/articles/balanced-diet-plan.html


20/21

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 (breads and cereals)

Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta

Grits

Rice

Oil

Light or low-fat salad dressing

Low-fat mayonnaise

Vegetable oil

Side Effects

An unbalanced diet can cause problems with maintenance of:

Body tissues

Brain and nervous system function

Growth and development

It can also cause problems with bone and musclesystems.

Recommendations

The term "balanced" simply means that a diet meets your nutritional needs while not providing toomuch of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of thefood groups. You will need to know:

How many calories you should consume every day

What size portions you should eat. Too much of a healthy food may no longer be healthy

Which are the healthy choices from each food group


The Food Guide Pyramid

The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines
http://www.nlm.nih.gov/medlineplus/ency/article/003193.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/003193.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002093.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/003193.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002093.htm


21/21

Do not skip breakfast

Eat at least three meals each day

Eat foods from each of the food groups at every meal

The most important step to eating a balanced diet is to educate yourself about what your body needs,

and to read the nutrition label and ingredients of all the food you eat.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) andAgriculture (USDA) recommend fewer calories and smarter food choices. Some of the keyrecommendations:


Balance your calorie intake with exercise. Slowly decrease the amount of calories you take inwhile increasing exercise to prevent gradual weight gain over time. Exercise regularly andreduce activities in which you sit (such as watching TV).

Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for anaverage 2,000-calorie per day diet.

Eat 3 ounces or more of whole-grain products per day. Consume 3 cups per day of fat-free or low-fat milk or milk products.


Avoid trans fatty acids, which are unhealthy fats. They are found in fried foods, commercialbaked goods such as donuts, cookies, and crackers, in processed foods, and in margarines.


Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat,

\][or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fatintake can approach 35% if most of the fats are "good" fats.




Read nutrition labels on all foods. This will help you know what kind of fats, and how much,the food contains.

Documents

Free Foods That Help You Lose Weight Fast