National Nutrition Week: Mastering The Essentials Of A Balanced Diet; How To Prepare Your Food Plate

When it comes to fulfilling your nutritional needs or tackling health problems, a balanced diet is often a common recommendation and for various reasons. A diet that includes a variety of foods from all the major food groups helps ensure you get a wide range of vitamins, minerals, and other nutrients, which can support overall health and help prevent or manage various health conditions. But what is a balanced diet? How can people ensure that they’re having a balanced diet, and how can they plan it effectively?

On the occasion of National Nutrition Week, which is observed from 1-7 September every year, we at OnlyMyHealth bring you a detailed guide to how you can ensure a balanced food plate.

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Balanced Diet For Proper Nutrition

Speaking with the OnlyMyHealth team, Suvarna Hebbar, Coordinator of the Programme, Clinical Nutrition and Dietetics, Manipal College of Health Professions, Manipal Academy of Higher Education, describes a balanced diet as something that typically includes essential components, such as carbohydrates, proteins, fibre, and healthy fats.

Carbs are the body's primary source of energy and should make up about 45–55% of your daily caloric intake, coming from sources like whole grains, fruits, and vegetables.

Proteins, vital for tissue growth and repair, should constitute about 10-35% of your diet and can be found in lean meats, fish, eggs, beans, and nuts.

Healthy fats, necessary for energy and hormone production, should account for 20–35% of your daily calories and can be sourced from avocados, nuts, seeds, and olive oil.

Fibre, important for digestive health, helps regulate blood sugar and cholesterol levels and is found in whole grains, fruits, vegetables, and legumes.

It is also crucial to balance the vitamin and mineral content on the food plate, which are usually found in fruits, vegetables, whole grains, and lean proteins.

And don't forget water. It is essential for hydration and supports all bodily functions, and individuals should aim for at least 8 glasses a day, adjusting for activity level and climate.

Portion Control Is Key

While your food choices play a crucial role in maintaining your overall health, portion control is another aspect that you should be mindful about.

According to Hebbar, portion control involves the management of the amount of food consumed to avoid overeating while ensuring that various food groups are represented.

One can effectively manage their portions by preventing excessive calorie intake. This is vital for weight management and can help individuals enjoy a variety of foods without feeling deprived and ensure that nutrient intake is balanced, preventing deficiencies or excesses, she says.

She further adds, "By understanding serving sizes and listening to hunger cues, individuals can develop healthier eating habits that promote overall well-being."

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The Role Of Effective Meal Planning

According to the US Centers for Disease Control and Prevention (CDC), a meal plan is a guide for when, what, and how much to eat.

Effective meal planning involves everything that we have discussed so far, from including a variety of ingredients and foods from all five food groups, such as fruits, vegetables, dairy, protein, and grains, to controlling your portion sizes.

Hebbar advises dedicating time each week to plan meals and snacks, as it reduces the likelihood of unhealthy last-minute choices, while incorporating a range of foods from all food groups ensures a balanced intake of nutrients.

She says, "Preparing larger portions of meals and storing them in the refrigerator or freezer for quick access during busy days can be a practical time-saving strategy."

She encourages everyone to visualise their plate as divided into sections, with half for fruits and vegetables, a quarter for lean proteins, and a quarter for whole grains, which can help create a balanced plate. And of course, you can always allow occasional indulgences to prevent feelings of deprivation, which can lead to binge eating.

Takeaways

While a balanced diet is crucial for overall health, following it is not as easy as it sounds.

Hebbar says, "Many people encounter pitfalls when trying to establish a balanced diet, such as overly restrictive diets that eliminate entire food groups, leading to nutrient deficiencies and unhealthy relationships with food. Underestimating portion sizes can lead to overeating, while skipping meals can result in overeating later in the day. Relying on processed foods, which are often high in sugar, salt, and unhealthy fats, is another common mistake, with a focus on whole, unprocessed foods providing better nutrition. Neglecting hydration can impact overall health, so making it a priority is crucial."

"Therefore, by recognising these common mistakes and implementing strategies to avoid them, individuals can create a sustainable and nutritious eating plan that supports their health goals," she concludes.