Balanced Diet and Calories

Introduction

Food is an essential and inevitable part of every living being that provides living beings with nutrients for the proper functioning, life processes, energy, etc. One cannot sustain without food. Therefore, it is essential never to skip meals and consume all food components for optimal health, as most diseases stem from having inappropriate foods or skipping vital food components.

Balanced diet

It is vital to consume a diet containing all the essential nutrients that the body requires, i.e., carbohydrates, fats, proteins, vitamins, minerals and dietary fibre, called a balanced diet. These nutrients are present in the food we eat. However, the quantity of nutrients in different kinds of food varies; hence it is important to consume all kinds of food to replenish nutrients in our body. For the proper functioning of our body, we must supply our body with a balanced diet, depletion of which could result in serious ailments or diseases. Age and gender are essential in determining the proportion of nutrients needed by the body.

It is also essential to consider the locally grown fresh fruits and vegetables compared to those imported from overseas. Therefore, it is crucial to keep in mind the diet consumed in one’s own country rather than adapting a lifestyle of a different country because our bodies are adapted to the climate and the food habits in the country one reside.

Importance of A Balanced Diet

• A balanced diet supplies all the essential micronutrients and macronutrients.

• The elemental composition of a balanced diet is highly variable as it changes from country to country depending upon the availability of food items.

• Eating junk food and processed foods does no good to the body; instead, it increases the susceptibility and risk of high sugar, high cholesterol, heart issues etc.

Calories

Calories are units of energy provided by food. Calories needed for a human body depend on age, gender and exercise or activity level. Males need more calories than females. Children and the old aged need fewer calories. Few foods provide empty calories with no nutrition in the bargain, and such food needs to be avoided strictly.

Individual	Age (years old)	Calorie intake recommended
Active children	2-8	1000-2000
Sedentary children	2-8	1000-1400
Females	9-13	1400-2200
Males	9-13	1600-2600
Active female	14-30	2400
Sedentary female	14-30	1800-2000
Active male	14-30	2800-3200
Sedentary male	14-30	2000-2600
Active individuals	>30	2000-3000
Sedentary individuals	>30	1600-2400

Table 1 − Calorie chart according to age

What comprises a balanced diet?

Carbohydrates

Carbohydrates provide energy to our bodies. The carbohydrate-containing food gets broken down into glucose, and drives cellular respiration to produce ATP (Adenosine triphosphate). Excess glucose gets stored in the liver and muscles as glycogen, which supplies energy during periods of non-eating. This reserve energy is essential to carry out different processes taking place in our body. Examples of good carbohydrates are whole grains, fruits, potatoes, legumes, lentils etc. Refined carbohydrates like food made up of refined flour, for example, white bread, white sugar, pastries, cakes etc., can lead to diabetes.

Calorie intake − Carbohydrates must make up 45 to 65 % of the daily calorie intake.

Proteins

Everything in the body is made up of protein; therefore, a constant supply of proteins is mandatory to repair and renew cells. The different kinds of metabolic reactions in the body occur due to enzymes, which are nothing but proteins. It also manages the water level and pH of the body. They also keep infections at bay. Examples of proteins include fish, eggs, meat, nuts, and legumes.

Calorie intake − Proteins must make up 10 to 35 % of the daily calorie intake

Fats

When compared to carbohydrates, fats provide the body with more energy. It helps to absorb micronutrients such as Vitamin A, D, E and K (fat-soluble vitamins). The cell membrane is made out of fats. When consumed, fish fat helps lower blood cholesterol and LDL (low-density lipoproteins) and increases HDL (high-density lipoproteins). Examples of good fats include coconut oil, olive oil, nuts, ghee, butter, flax seeds etc. Bad fats include trans-fat-rich fast food such as french fries, chips etc. Trans-fatty foods can lead to increased cholesterol levels and cardiovascular diseases.

Calorie intake − Fats must make up 20 to 30 % of the daily calorie intake.

Minerals

These comprise the micro-nutrients. Our body needs minerals like calcium, phosphorous, potassium, magnesium, sulfur, sodium, iodine, chloride, zinc and iron. These are needed for building healthy bones and teeth, carrying out biochemical reactions in the body, nerve conduction, thyroid functioning, co-factors for many enzymes involved in various metabolic reactions, increased immunity etc. Fruits, vegetables, grains, seeds etc., are the source of minerals for our body.

Vitamins

Vitamins are needed for the normal growth of our body. The deficiency could lead to severe diseases like night blindness, scurvy, beri beri, rickets, weakened immune system etc. Fruits, vegetables and nuts are the sources of vitamins in the body.

Dietary fibre

Our body needs dietary fibres, also known as roughage. Plant products such as whole grains, vegetables, fruits, and pulses are the primary roughage sources. They do not provide any nutrients to the body but add to its bulk to get rid of undigested food.

Water

Water is needed to carry out metabolic activities in the body and to keep it hydrated. Because of water, the excretion of wastes from the body, regulating optimum body temperature, digestion, preventing constipation, protecting the joints, and nutrient absorption are possible.

FAQs

What is daily calorie intake?

Ans − The calories recommended daily according to age, gender and activity level are the daily calorie intake.

What are empty calories?

Ans − Food that provides no nutrition to the body while providing only calories is called empty calories. Examples include soda, refined sugar, cold drinks etc.

What are fat-soluble vitamins?

Ans − Fat-soluble vitamins such as Vitamin A, D, E and K are the ones which can stay in the fatty tissue of the body for a prolonged period.

Name the essential minerals needed by the body for optimal health.

Ans − Magnesium, manganese, potassium, sodium, chloride, fluoride, calcium, phosphorus, iron, zinc, cobalt, copper, selenium, iodine and sulfur.

Which is the vitamin obtained from sunlight?

Ans − Vitamin D