Importance Of Balanced Nutrition

Health and wellness of body and mind start at the table, that is why we share with you the importance of a balanced nutrition.

The concept of healthy eating takes on different connotations depending on who expresses it.

Among the uninitiated, it becomes a “deprivation“, while for scientific experts it is a lifestyle that can improve the physical and mental health of the individual.

Studies and research confirm that healthy diet, i.e. intake of the right nutrients, becomes prevention. 

Diet and nutrition: Relationship

In common parlance, the term diet is understood with a privative meaning, so that it is mainly used to indicate abstinence from food, or from certain foods, for health or aesthetic reasons.

In reality, it is not always synonymous with renunciation and sacrifice; it is more of a lifestyle.

It is no coincidence that the word “diet” comes from Greek and means “lifestyle“.

Diet can be defined as the set of foods taken daily to satisfy the needs of the organism.

The concept is therefore linked to nutrition, which, in order to provide the energy required by the individual and satisfy the physiological needs of the organism, must be based on a balanced intake of nutrients.

Diet in balanced nutrition

As a result of the increasing attention paid to the problems related to poor diet, excesses and immoderate consumption of certain foods harmful to the body.

More and more people are wondering how to eat a healthy diet.

There is much evidence in scientific studies of the importance of a balanced diet for an adequate nutritional intake.

The diet must be able to provide the organism with adequate nutrients and guarantee the necessary energy.

The correct diet must be balanced both qualitatively and quantitatively; both nutritional excesses and deficiencies are detrimental to the health of the organism.

The concept of a balanced diet cannot be restricted and applied to a single meal.

It is a concept that must become part of the daily routine, it must become a way of life.

Let’s go into more detail and try to understand how to eat a balanced diet.

Nutritional balance is related to a diet characterized by adequate amounts of nutrients.

What does a balanced diet imply?

A balanced diet implies the intake of essential nutrients (fatty acids, essential amino acids, vitamins and minerals).

Nutrients that are not strictly essential but necessary (carbohydrates in adequate amounts).

Nutritional factors (water, fiber, antioxidants); all clearly in adequate amounts.

Calorie and nutrient needs are not the same for everyone.

Everything depends on a number of factors such as age, weight and the presence of any problems or illnesses.

The benefits of a balanced diet can be summarized in the concept of psychophysical “homeostasis“, i.e. the balance of the internal and external conditions of a living being; a balance that is achieved through specific self-regulating mechanisms.

A good diet improves general well-being, ensures optimal functioning of the organism and improves the quality of life.

Balanced and varied nutrition

When we talk about an adequate diet to follow, we mean a varied diet that can ensure nutritional well-being.

Eating different nutrients increases the chances of providing the body with everything it needs.

The food pyramid

For several years now, people have been talking about a healthy and balanced diet, and we have been hearing about the “food pyramid” for several years.

Although it is still a hot topic, not everyone knows exactly what it is and what it is for.

The food pyramid is a model containing a series of nutritional rules that define the principles of proper nutrition.

In other words, the frequency with which different foods should be consumed.

Knowing it is important, not only for those who work in the field of nutrition, but also for all those who want to keep fit and take care of their body’s well-being.

Graphically, foods are shown inside a pyramid, hence the name “food pyramid“.

The geometric figure is divided horizontally into several sections, each of which contains certain food categories.

At the base are the foods that should be preferred and, therefore, should be consumed on a daily basis.

As one moves up towards the top, the frequency of consumption decreases, so the foods contained in the higher sections of the pyramid are those that should be consumed sporadically.

In short, the foods at the top are considered unimportant for a healthy and balanced diet.

Old food pyramid

The food pyramid originated in the early 1990s in the United States.

Its aim was to combat rampant obesity and to raise awareness among the American population to reduce fat consumption.

According to studies conducted in Western countries, excessive fat consumption is one of the main causes of cardiovascular disease.

The aim of the plan was therefore to send a clear message: fats are bad for the body, while complex carbohydrates are beneficial.

Subsequent studies and research have led to the statement being revised and reduced.

It then began to be pointed out that not all fats are bad for the body. 

For example, omega-3 polyunsaturated fatty acids reduce blood triglyceride levels and monounsaturated fatty acids lower cholesterol levels.

The concept of carbohydrates has also undergone some adjustments.

Not all complex carbohydrates are good for you; refined grains cause blood sugar to rise faster than whole grains.

Not to mention the fact that the refining process removes most of the vitamins, fiber and minerals that whole foods contain.

At the base of the pyramid are bread, cereals, rice and pasta; followed by fruit and vegetables (3 – 5 servings a day).

Moving up, we come to the protein foods section such as milk, yogurt and cheese (2 – 3 servings per day) and the meat, fish, poultry, eggs and nuts section (2 – 3 servings per day).

At the top are fats, oils and sweets, whose consumption should be limited.

New food pyramid

As mentioned in the previous section, as studies progressed, the pyramid developed in the early 1990s was found to have some flaws.

Today, the concept of a balanced diet takes on a different meaning, which in the light of recent scientific evidence has been summarized in the new food pyramid.

According to the new model, based on epidemiological studies, a healthy diet includes a moderate intake of healthy fats and whole grains.

On the other hand, refined carbohydrates and red meat should be limited.

Presented in 2016, during the first World Conference on the ‘Mediterranean Diet‘, the new pyramid, starting from the base, is structured as follows:

Whole grains and vegetable fats: at each meal.

Fruit and vegetables: 2 to 3 servings per day

Nuts and legumes: 1 to 3 servings per day

Fish, poultry and eggs: 0 to 2 servings per day

Calcium-rich foods: 1 to 2 servings per day

Refined cereals, potatoes, sweets, red meat and butter: eat in moderation.

The pyramid recommendations are complemented by a number of additional suggestions on the importance of regular physical activity and adequate hydration.

Benefits of balanced nutrition

Among the benefits of a healthy diet is the well-being of the cardiovascular system and the reduction of the risks of related diseases.

In addition, it is important to be accompanied, when necessary, by a nutrition expert: a dietician, a nutritionist, etc.

It is not always possible to follow a correct diet autonomously.

In many cases, as in the presence of particular disorders and pathologies, it is necessary to resort to qualified profiles, whose intervention becomes indispensable to solve serious problems or those that can become dangerous to health.

Nowadays, many people choose to enter professionally in the world of nutrition.

Precisely because of the good prospects it offers both in terms of employment and professional growth.

You now have a clearer vision of the subject of nutrition and wellness; you know what is meant by a healthy and balanced diet and you know the prerequisites for following a correct diet.

Conclusions 

It is not necessary to deprive yourself of food, it is just a matter of eating it in a balanced way. 

A balanced diet involves the intake of essential nutrients, non-essential nutrients and other nutritional factors.

It is necessary to accompany the diet with a specialist to obtain better results.

A balanced nutrition is fundamental for the health and well-being of the body and mind.

The best complement to balanced nutrition for all ages is physical activity.