If you are unaware of different functions of Balanced Diet, then this article is only for you because we are going to give you a complete knowledge about the functions and benefits of Balanced Diet.
Before knowing about different functions of Balanced Diet, you should know about what is Balanced Diet first.
So lets get started…
WHAT IS BALANCED DIET ?
According to Wikipedia, A healthy diet or balanced diet is a diet (what you eat) that contains the right amounts of all the food groups. It includes fruits, vegetable, grains, dairy products, and protein. It does not include too much or too little of any kind of food.
The food which we eat is known as Diet and it is the basic requirement of every individual. Diet is the daily intake of food by human body.
It provides energy for workout along with growth and development of the body. Human beings take different types of food in their diet; it may be liquid food or solid (hard) food.
These things which we eat give energy to our body for performing work in a proper way. Our body grows, develops and functions properly with the help of macro and micronutrients in the food.
Balanced diet is that diet which contains all nutrients (macro and micro) in correct proportion for efficient working of the body.
In other words, it is intake of appropriate type and adequate amount of food to supply energy and to support growth and development of an individual.
Balanced diet contains all nutrients (macro and micro) in sufficient quantity and it fulfils the needs of the body. The food contains various types of nutrients in it.
Nutrition : Nutrition is the food which provides energy for workout along with growth and development of the body.
Our body grows, develops and functions properly with the help of nutrients in the food. The food contains various types of nutrients in it like Carbohydrates, Fats, Proteins, Vitamins, Minerals and Water.
It is of two types :
(a) Macronutrients : These are required in large proportion in our diet like carbohydrates, fats and proteins. They are the main part of diet and they are taken in large quantity in our diet.
They are the main source of energy and body development, such as Carbohydrates, Proteins, Fats, Fibres (Roughage), Water.
(b) Micronutrients : These are required in small proportion in our diet like vitamins and minerals. They are considered as supplement food. They act as defensive food and help the proper functioning of various organs of the body.
Components of Balanced Diet
(a) Energy Yielding Food : It consists of carbohydrates and fats food (macronutrients) items. This food helps to provide energy to individual for his workouts or activities.
The carbohydrates should be 60 to 70 per cent in our diet whereas majority of carbohydrates should be complex carbohydrates. The fat content should not exceed 5 to 10 per cent in our diet.
Carbohydrates are easy and good source of energy whereas fats are difficult to digest and more difficult to get energy from it. Thus, fats should be less in our diet. Moreover, they cause the chances of overweight, obesity and heart diseases.
(b) Body Building Food : It consists of proteins. It helps in the growth and development of body. It helps to repair or replace the worn out tissues. It provides faster recovery from injury. Proteins should be 15 to 20 per cent in our diet.
(c) Defensive Food : It consists of vitamins, minerals and water (micronutrients). This food helps in proper functioning and defence of various organs.
This diet improves the immune system of the body, thus it helps to defend against infections, germs, diseases, etc. This food should be 15 to 20 per cent in our diet. Apart from this one should drink 3 to 5 litres of water to maintain water balance of the body.
Different Functions of Balanced Diet
The different functions of Balanced Diet are as follow :
Sufficient Energy : Balanced diet provides sufficient energy for the various activities of an individual.
Optimum Growth and Development : It helps individual to grow and develop to optimum level. Thus fullest of growth and development can take place.
Proper Functioning of Organs : Balanced diet helps various organs and various systems of body to function properly.
Faster Recovery : It helps to repair or replace the worn out tissues, thus faster recovery from injury.
Efficient Immune System : Balanced diet improves the defence of body against various bacteria, virus and fungal diseases, thus efficient immune system is built.
Improves Health Status : This diet helps to improve the overall health status of an individual by preventing various health problems and diseases.
Improves Metabolism : Balanced diet improves the quality of metabolism processes of cur body, thus efficient release of energy.
Prevents Deficiency Diseases: Balanced diet prevents an individual from various deficiency diseases as it provides all important nutrients.
Maintaining Body Weight : It helps an individual to maintain proper body weight.
Overall Efficiency Improves : As balanced diet increases the efficiency of all physiological systems of the body, thus overall efficiency of individual improves.
It was all about the functions of Balanced Diet. The given eleven points are different-different functions of Balanced Diet.
Factors Affecting Balanced Diet
Here is the different factors affecting Balanced Diet :
Age : Age plays an important role in diet preparation, like in growing age the children need more proteins (to meet growth patterns). In old age people should avoid proteins nd fats hut take more minerals and vitamins.
Gender : Gender (sex) difference causes variation in diet. Male needs more calories as compared to female (due to physiological and activity needs of the body).
Workout or Profession : Person with heavy physical workout needs more calories than those with less physical activity.
Body Weight : The weight also brings difference in diet. Overweight or obese person should take fibrous food whereas slim or lean (underweight) person needs more proteins and fats.
Specific Sports Diet : Various sports activities need specific diet like a long distance runner needs more fats; in contact body games player needs more proteins; explosive strength player needs more carbohydrates: in skill games player needs more amount of vitamins and minerals, etc.
Sufficient Roughage : Roughage is non-nutritive but very essential. Roughage consists of lot of fibres which is available in fruits and vegetables. It satisfies the hunger.
Pregnant or Feeding Mother : A pregnant or feeding mother needs extra diet, ie more amount of carbohydrates, proteins, fats, vitamins and minerals. It should be given throughout the day rather than in big meals.
Diet During Health Problems : Injured person should take more of proteins and minerals, whereas ill or weak patient is given light meal along with minerals and vitamins. A diseased person has to follow the instructional food as per dietician or doctor’s recommendation.
Seasonal Food : Seasonal food is easily available and economical; moreover, the nutritional value is high.
Climatic Conditions : This also affects the diet, like in hot places the food should be less fried; in coastal region the food should be more liquid; in cold places food should contain more proteins and fats.
Natural Diet : Natural sources of diet are easily digested by the body. It is also less polluted and does not contain synthetic food.
Doctor’s Recommendation : A diseased or sick person should go according to doctor’s recommendation, like heart patient should avoid fried or fatty food; Jaundice patient should avoid proteins, etc.
Eating Habits and Social Customs : Eating habits and social customs also affect the diet of an individual. Some people are in the habit of eating fast food whereas others do not like it. Similarly, in some customs preference is given to non-vegetarian food whereas in some customs preference is given to vegetarian food only.
Energy Requirement of an Individual
The daily energy requirement of an individual is evaluated by adding the Basal Energy Requirement (BER) with Extra Energy Requirement (EER). The energy value is measured in heat unit called Calorie or kilocalorie.
One calorie raises the temperature to one degree from one gram. A kilo calorie is written as Calorie with capital C.
The Basal Energy Requirement (BER) is calculated by multiplying the body weight (in kg) by 24 hours (one day) with 1.3 Cal. As 1.3 Calorie is required per kilogram, per hour of BER, i.e.
1.3 Cal x body weight (in kg) x 24 hr = Basal Energy Requirement (BER).
If a person is with body weight 60 kg then Basal Energy Requirement (BER) is
1.3 Cal x 60 kg x 24 hr = 1872 Cal per day.
The Extra Energy Requirement (EER) is calculated by multiplying the body weight (in kg) by hours of training with 8.5 Cal. as 8.5 Cal is required per kilogram per hour of EER.
If a person is with body weight 60 kg and performs 2 hours training then Extra Energy Requirement (EER) is
8.5 Cal x 60 kg x 2 hr = 1020 Cal for two hour training.
REST, SLEEP AND RELAXATION
During rest and sleep, body rebuilds its tissues that help in growth. The duration of rest, sleep and relaxation varies with the age, activity, sex.
An infant needs more sleep than an adult. During sleep, growth and development become active. In this period repair of cells, rebuilding of new cells, recovery from injuries, etc., are carried out in body.
For adult a sound sleep for 6 to 7 hours is sufficient to provide recovery. A person who is performing strenuous (hard physical) work needs adequate rest by which recovery is provided.
Relaxation refreshes us. It is commonly believed that we should have proper rest, relaxation and recovery before the next work. It should neither be too long nor too short.
This is known as ‘three R formula’.
Importance of Sleep and Rest:
It gives relaxation to various systems of the body so that they should work efficiently.
It helps us to refresh ourselves and carry out the work as before.
It saves the heart, pumping blood against the force of gravity.
It rejuvenates our body from the effect of fatigue.
It refreshes our mind for the next day.
Most of us have experienced trouble sleeping at one time or another. This is normal and usually temporary, due to stress or other outside factors.
But if sleep problems are a regular occurrence and interfere with your daily life, you may be suffering from a sleep disorder. Sleep disorders cause more than just sleepiness.
The lack of quality sleep can have a negative impact on your energy, emotional balance, and health.
Insomnia, the inability to get to sleep or sleep well at night, is a very common sleeping problem. In fact, it is the most common sleep complaint.
Insomnia can be caused by a wide variety of things including stress, jet lag – a health condition, the medications you take, or even the amount of coffee you drink.
Insomnia can also be caused by other sleep disorders or mental health conditions such as anxiety and depression.
Causes of Insomnia :
Emotional excitement or anxiety.
Insufficient exercise, sedentary life.
Studying late at night, high noice or sound, bright light.
Inability to relax mind from stresses of life, worry or depression, tensions.
Constipation and poor dietary habits, excess coffee or tea.
Sick, injury, diseased or ill
Poor sleeping postures.
(C) HEALTHY HABITS
Healthy habits are the key to good health. Habits are certain actions or activities which come automatically.
Some of these are
Early to bed, early to rise.
Sleep properly in good posture and in fresh air.
Maintain good posture during rest, study, lying, walking, standing, etc.
Do not share your personal items like undergarments, clothes, towel, shoes, safetyrazor, comb, handkerchief, etc.
Never try drugs, tobacco or alcohol.
Bowel movement early in the morning.
Take bath daily, clean your clothes and utensils thoroughly and dry them in the sunlight.
Do not walk bare-footed, walk fast.
Perform hard physical activity regularly.
Dietary healthy habits : (a) Chew the food properly. (b) Wash hands and eatables properly (like fruits, vegetables) before eating and cover the eatables properly. (C) Avoid junk food (like cold drinks, chocolates, chewing gums, candies, etc.). (d) Do not take anything before brushing-up in the morning. (e) Avoid overeating, fried food and eat less. (f) Eat lot of salad and fresh fruits.
OBESITY AND SLIMMING TIPS
Obesity means excessive accumulation of fats in the body and tendency of an individual to become fatty due to this. It is a health problem in which the body gains lot of weight, i.e. overweight of body (abnormal).
In this problem the non-consumed (extra) fats of the body deposited under the skin. This deposition of fats takes place especially in areas like the abdomen chest, shoulder, buttocks and legs.
Sometimes the excess of fats can also be noticed on neck, chin and cheeks. Obesity causes many health problems like loss of physical efficiency: irregular shape or figure of body; decline of physical personality (appearance); feeling of tiredness while performing activity, inability to perform hard physical activity, cardiovascular problems, etc.
This disorder of body can be prevented by the combination of various methods. The obesity le can be calculated by the formula of “Body Mass Index” (BMI).
In this testing index the health and fitness abilities of an individual are based upon the relationship of height and weight. Here height is considered in metres and centimetres : weight is considered in kilograms and grams.
BMI is calculated by taking person’s weight (in kg and gm) and dividing by height (mt and cn) square, i.e., Weight + (height x height)
Example : For instance, if your height is 1.82 m, the divisor of the calculation will be (1.82×1.82) = 3.3124. If your weight is 70.5 kg then your BMI is 21.3 (70.5 3.3124 Higher the figure, the more overweight is the person. This is just a guide to know overweight content in the body. This test can be a preventive step towards obesity.
Causes of Obesity : The basic causes of obesity are wrong dietary habits and less physical activity like overeating: taking lots of fats and fried food taking lots of animal flesh, eating lots of sweets eating junk food: drinking alcohol, less physical activity: sedentary lifestyle, etc.
In same cases it is due to hormone variation (by drugs or medicines). Some people inherit this problem from their parents.
Factors improving the functions of Balanced Diet
Here are the factors which improve the functions of Balanced Diet :
Proper Diet : Obese persons should strictly take balanced diet with very less amount of carbohydrates and fats.
Eating lot of Fibrous Food : Food items like fruits, salad, vegetables, etc., are rich sources of fibrous food. Foods with high fibre content provide vitamins and minerals to the body. They are low in energy food and thus prevent obesity.
Avoid Fats : Avoid fried food. Direct fats like butter, cream, ghee, animal fats, etc., should not be taken. For the sake of taste, only refined oil or mustard oil should be used for cooking.
Physical Activity : An obese person should regularly perform physical activity and avoid sedentary lifestyle.
Avoid Junk Food : Junk food is a high calorie food. Moreover, it causes many health problems. The food items like burger. pastry, chocolates, cold drinks. candy, etc., should be avoided.
Drink Water : Drink lots of water, it prevents acidity and reduces the stress over kidney and stomach; moreover, it helps in cleaning the body waste.
Avoid Spicy Food : Spicy food causes many health problems (diseases, illnesses and disorder of body), so it should be avoided.
Regular Medical Checkup : We should regularly go for medical checkup (every 6 months).
Medicine only by Doctor’s Advice : We should consult an expert doctor and follow his advice or prescription in case of health problems (disease, illness, weakness, etc.).
Avoid Drinking : Obese persons should strictly avoid drinking (alcohol), smoking and chewing of tobacco.
Meals in Small Shifts : The diet should be taken in small shifts after some intervals rather than big heavy meals.
Follow Hygienic Habits : We should always follow hygienic habits while eating like washing the hands, fruits and vegetables thoroughly; clean the utensils before using; eat fresh food: chew the food roughly; maintain good posture around eating; clean the place around eatables, etc.
Do not fast : Sometimes people do not eat to reduce weight. This leads to serious problems like tinting, convulsions (pain) in stomach, headache, vomiting, etc.
Never Try Slimming Pills : These are low graded medicines and they are poison to body The effects of these can be very harmful to the body. So we should never try any form of slimming pills, medicines or drugs, etc., for reducing weight.
In this article, we have discussed about the different functions of Balanced Diet. The following points are discussed briefly in this article :
What is Balanced Diet ?
Components of Balanced Diet
Different functions of Balanced Diet.
Factors affecting Balanced Diet.
Rest, Sleep & Relaxation
Factors improving the functions of Balanced Diet etc.
Tag : What are the different functions of Balanced Diet ?