FiveCharacteristics of a Nutritious Diet
FiveCharacteristics of a Nutritious Diet
Healthyliving goes hand in hand with eating a nutritious diet. Thenutritious diet entails foods that are rich in nutrients and vital tothe body growth. The nutritionists argue that health diet comprisesof balanced nutrition. Foods like proteins, carbohydrates, dairies,fats, whole grains, fruits, and vegetables are examples of a balanceddiet. A good diet means eating the right quantities from the groupsof foods as mentioned above. What are some of the characteristics ofa nutritious diet?
Anutritious diet must be adequate. A healthy diet comprises of aquantity of food that is sufficient to maintain the health of anindividual (Rice, 2016). The diet should provide the vitamins,nutrients, and minerals that are sufficient for body development.These nutrients and vitamins are meant to replace the ones that areused daily by the body. For example persons of two years of age andabove are required to take five micrograms of vitamin D daily (Brian,2016).
Also,balance is another factor to consider when talking about nutritiousdiet. Healthy eating must involve balanced diet. One should notemphasize on one nutrient ignoring others. Each and every nutrient isessential for healthy growth. Some foods are rich in nutrients whileothers are not. A diet is said to be balanced when the foods thathave sufficient nutrients are combined with those that do not have.Hence there is adequate of each nutrient (Brian, 2016). A goodexample of a balanced eating comprises of proteins that are used tobuild the body, carbohydrates that supply energy to the body, andvitamins that protect the body, whole grains, fats, and sugars.
Besides,a nutritious diet must be moderated. The portions of foods that areconsumed should not be too big in size or too small. Foods are notsupposed to produce an excess of unwanted constituencies (Rice,2016). For example the following are the amount of reasonable dailyintake of some foods bacon 28g, bread 150g, butter 57g, fish 100g,bananas 150g, lemon 50g, watermelon 200g, fruits dried 57g, meatproducts 100g, poultry products 100g, vegetable juices 114ml, cookedpotatoes 200g, baked beans 250g, yeast 14g among others. This meansthat if an individual consumes whole bread which weighs approximately450g gram is being wasteful. The reason is that only 33 percent ofthe bread is going to be utilized by the body (Brian, 2016). Theexcess percentage of the carbohydrate becomes a waste. Moreover,eating an excess of fats and sugar may lead to health problems suchas obesity. Furthermore consuming little amount of food may lead toweight loss. So the best way to maintain normal health is to eatmoderately.
Similarly,a variety of food can be considered as one of the characteristics ofa nutritious diet. Health can only be maintained if an individualeats a variety of foods. People should eat different foods from dayto day since each and every group plays its role in the body (Rice,2016). For example, eating fruits and vegetables will provide thebody with fiber which is very helpful in digestion. Eating meat willprovide the body with proteins, carbohydrates will offer energy thatwill be used in various physiological processes, and butter willproduce fats that can be used to prevent heat loss. Eating the samefood in excessive amount may lead to an increase in toxins in thebody.
Lastbut not least, calorie control is a factor to consider when choosingdiet. Foods provide the appropriate energy that is required by thebody. Excess carbohydrates are stored in the body in the form offats. When these fats are not used, they become harmful to the body.For good health, one should not consume more than 35 percent caloriesfrom fats. From the data we have, it is evident that fried foodproduces more calories than boiled food. For example 65g of boiledkale= 20 calories, this means that 1g of boiled kale = 0.31 calories.Comparing it with 67g of raw kales = 33calories you realize thatboiled kales produce fewer calories than fried kales. Also, comparing1 cup of boiled cabbage that weighs 150g with meat that weighs thesame, it is realized that 150g of cabbage= 35 calories whereas 150gof meat=71calories. It can be concluded that meat produces morecalories of energy than vegetables.
Brian, K. (2016, February 12). Balanced Diet. Healthline, pp. 22-25.
Rice, L. (2016, January 12). What Are the Characteristics of a Healthy Diet? Living Healthy, pp. 13-18.