Benifits of healthy food to grow muscle

A balanced diet or balanced diet is a diet that helps your body give nutrients essential. These nutrients contain nutritious elements such as proteins, carbohydrates and fats. These nutrients like vitamins and minerals are also found. To get a balanced nutrition, you should take fresh fruits, vegetables, whole grains and proteins in your daily diet.

What is a balanced diet chart?

A balanced diet chart incorporates a proper diet plan which includes all the essential nutrients. It contains all types of foods that are important for our body. It is a guideline that provides the right food for good health.

The food pyramid shows a balanced diet chart that shows the following steps -

Low level - It contains grains. Barley and millet like whole grains are rich in health benefits and they must be included in your diet. (Read more - Barley water benefits)

Second level - contains fruits and vegetables, which are very important sources of various vitamins and minerals.

Third level - this level is basically those foods that are the sources of protein. This phase includes pulses, milk, curd, rajma and lobi, soya bean, groundnut, nuts, egg, chicken, fish etc.

Top level - This phase involves fat and oil with sugar and salt. This level is at the very top because it indicates that the food contained in it are necessary but they should be taken in small quantities.

benefits of balanced diet -

Balanced diet is extremely important for the body to work well. Vitamins and minerals are needed to develop cells, tissues and organs. A balanced diet helps keep weight under control, reduces body fat, provides energy to your body, and promotes good sleep. This is also help our immune system to protect us from desies

Importance of balanced diet -

Eating a healthy balanced diet plays an important role in maintaining health. Getting the right balance of vitamins and minerals is the most important for everyone. Some of these are essential for thiamine (vitamin B1) substances like legumes, nuts and seeds to improve metabolism. Ascorbic acid (Vitamin C) helps in maintaining iron absorption and resistance, which is found in citrus fruits and vegetables such as tomatoes, potatoes, salad leaves etc. Cobbler (Vitamin B12) creates new cells that meet food products made from meat, chicken, fish, sea food, eggs, milk and milk. Vitamin A is found in sweet potato, carrot, green vegetables, etc.

Essential elements of balanced diet

Below is a list of five major food groups, which include vitamins, minerals, proteins, carbohydrate and fats which make up a balanced diet chart. These five are mainly responsible for perfect growth of body

vitamins and minerals -

• These micronutrients help in increasing metabolism, nerve and muscle, bone maintenance and cell production. Fruits and vegetables are the primary source of vitamins and minerals. Along with this, Potassium, Fiber, Folate (Folic Acid), Vitamin A and Vitamin C are also sources of these. 
• Carbohydrates such as glucose and fructose are also found in fruits and vegetables. Eat fresh fruit instead of fruit juices. It keeps the nutrients of fruits and gives them direct benefit to your body.
• Similarly, do not forget to include green leafy vegetables in your diet. Mix different vegetables like broccoli, spinach, beans, salads etc. in your diet. This will help the body to get a lot of essential nutrients.

Protein -

Protein helps in maintaining body cells and making new ones. Protein is very important for early childhood development of adolescence and pregnancy. Your daily diet should also contain 30 to 35% of protein. Protein is found in lentils, grams, peas, beans, peanuts, milk, eggs, fish etc.

Carbohydrate -

If you are very careful about your health, then keep in mind all these things about how much food is carbohydrate and how much it is to eat. But carbohydrate is the main source of energy for voluntary and involuntary functions of the body. Carbohydrate is included in whole grains such as brown rice, wheat, ragi, jowar, millet, porridge, potato etc. So do not ignore carbohydrates, they all are an important part of your diet.

Fat -

Fat provides energy and vitamins and keeps hormones synthesized. There are three types of fat, such as nutritious nutrients such as walnuts, flax seeds etc. Other monounsaturated fats such as olive oil and omega-3 fatty acids like fish oil, walnuts etc. Oil is the main ingredient for cooking. Vegetable oil is used in cooking, which is extremely harmful to the body. Instead, you can use crude or cold pressed oil which contains more nutrients.

Balanced diet for women

The nutritional requirements of a woman are different from men. For example, a woman needs more iron than men because of her menstrual cycle. Below is a diet chart that is eaten in 5 pieces of the day, which will also help women lose weight.

Breakfast - Breakfast is the most important meal of the whole day. Take a dietary protein in your breakfast like 2-3 tablespoons of breads and your favorite fruit or a bowl with a bowl sprouted sprouts. Protein will increase your metabolism and keep you full of energy for the whole day.

Mid-morning snack - eat nuts or seeds together with handful of dry fruits. This will give you protein and healthy fat, with the help of which your belly will be satisfied with lunch. Eating dry fruit with nuts will help keep your sugar in the blood.

Lunch - Choose carb-rich and protein-rich foods that can provide energy to your body such as lentils, chicken, fish curry, brown rice or bread and wedge salad. Apart from this, you can eat beans and chicken sandwiches made with the help of plenty of vegetables.

Snack - By eating a snack, your energy level remains intact. You can choose from many types of nutritious options such as apple, nuts, juice etc.

Dinner - 

• dinner should be in combination with proteins and carbs. You can consume oily fish which are rich in omega 3 fatty acids such as mackerel, salmon is beneficial for healthy hair and skin. 
• You can take nutritious items such as chicken, fish, bread with paneer, soup full of soup, and vegetables in your dinner.

At bedtime - drink a pinch of cardamom powder in low-fat milk and drink it. This gives relax to body

Balanced diet for men

Men's diet should also be healthy so that they also be filled with energy throughout the day. Below are some balanced foods that will help men reduce weight.

Breakfast - 

• Start your day with a protein snack. If you go to the gym, your diet list will have a protein-rich diet to build muscles. 
• Even if you do not go to a gym, you can still take these foods. Mix one egg into a bowl of pudding, with chilli chutney or vegetables, it can eat a lot of simile and sprouted salad. Salad has more antioxidant

Snack - You can eat nuts and seeds or eat nuts in the fruit bowl.

Lunch - You can eat foods mixed with carbus and protein. Eat rice, chicken and paneer with lentils in lunch. Apart from this, you can also prepare with salads and boiled vegetables, by making chicken and fish or vegetables rich in sandwiches.

Dinner - Mix carbohydrate with fat and eat it. This will increase your body overnight. Take a bowl of chicken curry and a lot of salads. You can also eat roti or rice with lentils. Simultaneously include soup or chicken soup.

Some questions related to balanced diet

First question - How do you eat a balanced diet?

To eat a balanced diet, the following things should be kept in mind.

• Choose the healthy foods option.
• Include all the nutrients in your diet.
• Keep an eye on the consumption of each of your meals.
• Avoid excess sugar and packaged foods.
• Include many types of foods in your plate.

Second question - How do you eat?

Eating well depends not only on food but also on things given below.

• Never leave food
• Always follow a balanced diet.
• Eat more vegetables and fruits.
• Avoid gas-filled beverages.

Third question: What should be eaten in the diet?

The following foods help not only maintain proper diet but also reduce weight.

• Leafy vegetables
• Salmon
• Eggs
• Beans.
• Nuts

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