Balanced diet is a diet that consists of the right nutrition in the right quantities to supply nutrition and energy for maintaining body cells, tissues, organs and for supporting normal growth and development. So you need a perfect balance diet plan for your health and fitness.
- Maintaining a balanced, adequate and varied diet is an important step towards a happy and healthy lifestyle as a result of better fitness.
- When you eat a balanced diet including whole grains, lean meats, low fat dairy products, food and vegetables, your body has the fuel that it needs to manage your energy level. It also helps boost energy by promoting better sleep, helping you fall asleep faster and deepening your sleep.
- Base your meal on starchy foods including potatoes, cereals,pasta, rice and bread.Try to include at least one starchy food in your balanced diet plan for daily meal according to your body’s need.
- Vitamins and Minerals in the diet are vital to boost immunity and healthy development for women’s robustness. So complete your balanced diet plan with more vegetables and fruits.
- Include enough calcium in your daily diet.Because it’ll make your bones strong and healthy for long.Dairy products like milk,yogurt, cheese, vegetables like leafy green, broccoli, cabbage, celery, mustard greens, green beans etc.are the main source of calcium.
- You need to add some good fat in your mail. You get Monounsaturated fats from peanut oil,olive oil,avocados and nuts.Polyunsaturated fats including omega-3and omega-6 are rich in salmon fish, sunflower,soybean, walnut etc.Avoid trans fats like crackers, candies,cookies,snack food, fried foods, baked foods and other processed foods.
- Healthy diet is a good opportunity to enrich life by experimenting with different food from different cultures, origins and with different ways to prepare food which are better for women’s fitness.
- A balance diet including verity of foods with different color, taste and nutrition can effect your mental health also.
- It is recommended to take a very small amount or no foods or drinks high in fat, sugar and salt.
- The current recommended daily intake of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.Your body can manufacture several amino acids required for protein production and you can collect it from animal like lean meats such as free-range skinless chicken breast fillets and organic low-fat mince, fish, egg, lean beef or vegetable protein source like beans, nuts, seeds such as sunflower, soybean, almonds.
- You need iron in your daily meal. Without sufficient iron, your body can’t produce enough hemoglobin and it causes anemia. As a result, you may feel weak, tired, and irritable. Red meat, Egg yolks, Dark, leafy greens (spinach, collards), Dried fruit, Mollusks (oysters, clams, scallops), Turkey or chicken giblets, Liver are the good source of iron.
- Drink plenty of water. It controls your body temperature, removes waste, transports nutrients and oxygen to cells as well as protects organs and tissues.