A balanced diet is a diet that gives your body all the nutrients it needs to function correctly. It consists of adequate amounts of all the necessary nutrients recommended for healthy growth and for efficient daily activities and functions.
Here are the key components of a balanced diet:
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The number of calories you need will depend on your sex, age, and activity level. Foods that provide mainly calories and very little nutrition are known as "empty calories". Examples of these include cakes, cookies, donuts, processed meats, energy drinks, sodas, chips, and fries. To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients.
Remember, a balanced diet is important as it supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
10.2 Reverse these words to identify the sources of protein for a balanced diet.
[ n a e l t e a m ]
- Fresh Fruits and Vegetables: These should form a significant part of your daily intake. They are rich in vitamins, minerals, and dietary fiber.
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- Whole Grains: Foods like brown rice, wholemeal bread, and rolled oats are rich in fiber and should be included in your diet.
- Proteins: Proteins are essential nutrients forming the building blocks of body tissue and can also provide a fuel source. Sources can include lean meat, poultry, fish, eggs, legumes, tofu, nuts, and seeds.
- Dairy: This includes milk, cheese, and yogurt or their alternatives.
- Legumes: Beans and peas are rich in nutrients and should be part of a balanced diet.
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Remember, a balanced diet is important as it supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
Quiz
10.1 Unscramble the puzzle to find out the name of the essential nutrient.
[ i t p n o r e ]
10.2 Reverse these words to identify the sources of protein for a balanced diet.
[ n a e l t e a m ]
[ y r t l u o p ]
[ h s i f ]
[ s g g e ]
[ s e m u g e l ]
[ u f o t ]
[ s t u n ]
[ s d e e s ]
10.2 Connect the term Empty Calories to all the listed categories of foods that have calories but only limited nutrition.
Cakes
Cookies
Donuts
Empty Calories Processed Meats
Energy Drinks
Sodas
Chips
Fries
10.2 Connect the term Empty Calories to all the listed categories of foods that have calories but only limited nutrition.
Cakes
Cookies
Donuts
Empty Calories Processed Meats
Energy Drinks
Sodas
Chips
Fries
Foods to limit in your menu plan
There there are certain foods that you should limit or avoid for a balanced diet:
- Highly Processed Foods: These often contain high levels of sodium, sugar, and unhealthy fats.
- Refined Grains: Foods like white bread and white rice are less nutritious than their whole grain counterparts.
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- Added Sugars and Salt: Excessive intake can lead to health issues like high blood pressure, obesity, and heart disease.
- Red and Processed Meats: These are often high in saturated fats and salt.
- Trans Fats: These are found in many commercially baked and fried foods.
- Alcohol: Excessive consumption can lead to a range of health problems, including liver disease and some types of cancer.
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Remember, while it's okay to enjoy these foods occasionally, they should not make up a large part of your diet. Instead, focus on nutrient-dense foods that provide the vitamins, minerals, and other nutrients your body needs.
Quiz
10.3 Unscramble these words to explain the source of Transfats. Transfats are unhealthy fats often found in [ e k b d a ] and [ e d r i f ] foods.
10.4 Q&A. Name two types of health problems associated with excessive alcohol consumption.
10.5 Connect the words in the left column to the correct word in the right column to uncover the unhealthy foods to limit or avoid for a balanced diet.
Processed Fats
Refined Consumption
Added Sugars Meats
Red Grains
Trans Meats
Alcohol and Salts
10.4 Q&A. Name two types of health problems associated with excessive alcohol consumption.
10.5 Connect the words in the left column to the correct word in the right column to uncover the unhealthy foods to limit or avoid for a balanced diet.
Processed Fats
Refined Consumption
Added Sugars Meats
Red Grains
Trans Meats
Alcohol and Salts
Chapter Modules
10.1 Healthy Foods to Eat
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