Eating a Balanced Diet is the Key to Good Health

One of the most fundamental steps to maintaining good health is eating a healthy and balanced diet. This entails consuming a wide variety of healthy foods in the right proportions for you to obtain the essential nutrients and achieve your ideal body weight.

What is a Balanced Diet?

Basically, a balanced diet refers to one that provides your body with the important nutrients that it needs to be able to function effectively. If you want to obtain the necessary nutrition from your diet, you have to get most of your daily calories from the following examples of foods:

  • Lean protein
  • Fresh fruits and vegetables
  • Whole grains
  • Nuts
  • Legumes

Why is Balanced Diet Necessary?

It is important to have a balanced diet because your organs and tissues require proper nutrition for them to function smoothly. Without proper nutrition, you will become more prone to various infections, diseases, fatigue, and will suffer from poor performance at school, work, or even your other day-to-day activities.

One of the most obvious outcomes of poor nutrition and unhealthy diet is the increasing number of people with obesity and diabetes, particularly in the United States. According to the USDA, four out of the 10 primary causes of mortality in America are directly connected to people’s diet. These leading causes of death include:

  • heart ailments
  • cancer
  • stroke
  • diabetes

How to Accomplish a Nutritious and Balanced Diet

A healthy balanced diet involves foods that do not contain high levels of unnecessary sugar and fats. Instead, the food types that comprise a balanced diet are those which are high in nutrients, minerals, and vitamins. Below are some of the food types that you should consume regularly:

  • grains- high in fiber; switch from rice, white bread, and pasta into whole grain products
  • fruits- great source of various vitamins and minerals; also make tasty snacks
  • proteins- lean meats, some cuts of beef and pork, eggs, beans, soy-based products, and fish are some of the most common examples of healthy proteins
  • vegetables- just like the other items mentioned in this list, vegetables are among the major sources of important vitamins and minerals; dark leafy veggies are the most nutritious
  • dairy- this type of food can provide your body with vitamin D, calcium, and other vital nutrients. Some examples of dairy products include milk, cheese, and yogurt. Plant-based milks that are also rich in calcium nutrients can also be eaten as an alternative to dairy products from cows. Examples of these plant-based milks include almond, flaxseed, and soy.
  • healthy oils- olive oil and vegetable oils are common examples of healthy oils that are good for your health

While it is important to eat a balanced diet, always remember that you should also exercise regularly if you want to achieve a fit and healthy body. By doing a combination of good diet and workout, you will find yourself safe from diseases and more capable of performing your tasks effectively.

Tips on How to Exercise Safely

Exercise can be one of the most effective ways to achieve a healthy and fit body. Almost anyone can walk, jog, and perform light to moderate exercises; however, is it necessary to talk to your physician before performing a more intense workout routine? Sure, it is a great idea to talk to your doctor if you have any questions regarding your health and your plan to execute a more rigorous exercise regimen.

In this article, we will provide some of the most effective tips that you can follow to be able to exercise more safely. Some tried and tested strategies include the following:

  • Warm up for about 5 to 10 minutes.
  • Start slowly and increase your level of activity gradually.
  • Do not exercise in extremely hot and humid conditions because this can lead to dehydration and overheating. When exercising under hot temperatures, it is highly recommended to slow your pace.
  • Drink a lot of water and other drinks that can replenish the electrolytes that you have lost.
  • Performing exercises that are too intense and too frequently can lead to overuse injuries such as sore muscles and joints, stress fractures, and inflamed ligaments. Hence, it is important to wear proper clothes and mix various kinds of routines for each day of your workout so you will be able to give each muscle group sufficient time to rest.
  • Learn how to use exercise equipment and tools properly.
  • When you are doing strength training, good form is important. Start by using very light weights when learning how to do the exercise. Do not hurry to finish your sets or struggle to lift heavier weights right away.
  • Wear proper workout clothes depending on the weather, especially if you are exercising outdoors. For instance, if it is too cold you may need to wear layers and gloves to prevent hypothermia.

exercise safely

If you have injuries or an unstable health condition, including heart ailments, high blood pressure, respiratory problem, diabetes, as well as joint or bone diseases, it is highly recommended to consult your physician first to know if specific types of exercises will make your situation worse. For those who are experiencing various health symptoms such as dizziness, shortness of breath, and chest pains during exercise, it is also important to visit a doctor as soon as possible so you will be given pieces of advice on how you will be able to exercise safe.