Essential Nutrients for a Balanced Diet

A balanced diet provides all the needed nutrients for overall wellbeing. Having a balanced diet lessens your risk for diabetes, cancer, and heart disease. It can be difficult to achieve this goal in a culture where unhealthy foods are common. However, if you know the factors that contribute to a balanced diet, you can make choices that support your health and well-being. 

The Seven Essential Nutrients for a Balanced Diet

1. Carbohydrates

Carbohydrates have an important role in a balanced diet. The body breaks down carbohydrates into blood sugar which is used for energy. However, all carbohydrates do not contribute to a healthy diet. Carbohydrates such as whole grains, vegetables, fruits, and legumes have essential vitamins needed for proper vision and fights free radicals. 

2. Proteins 

Protein is a key factor that creates a balanced diet. It builds blocks of life needed for the development and maintenance of the body’s cells. Each cell in the body has protein. During the process of digestion, protein molecules are broken down into smaller substances known as amino acids. Good proteins are found in lean meats, low-fat dairy, fish, eggs, legumes, beans, and nuts. 

3. Vitamins 

Vitamins are a class of organic nutrients that can’t be produced by the body. This releases energy builds cells and helps in the development of collagen. Vitamins A, D, E, and K are fat-soluble and can be stored by your body. Foods such as fresh fruits and vegetables, whole grains, poultry, low-fat dairy, fish, and legumes help provide your body with enough vitamins. 

4. Fats

Fats are another element of a balanced diet. These are essential for the performance of important functions like absorption of fat-soluble vitamins A, D, E, and K. Include foods that contain unsaturated fats, such as trout, salmon, nuts, avocados, and oils like olive or canola. Limit your intake of processed bakery items, red meat, fried food, poultry with skin, and full-fat dairy foods.

5. Water

Water is not only a major factor of a balanced diet but it’s needed for survival. It compromises about 60% of your body’s weight. The body depends on water for important functions such as flushing toxins from your body as well as carrying nutrients. Experts recommend drinking water at least eight ounces glasses of fluid a day. 

6. Minerals

Minerals are inorganic substances necessary by your body in small amounts. A key function of major minerals such as potassium, chloride, and sodium is to maintain proper water balance in your body. 

7. Fiber

Dietary fiber cannot be digested by humans, but it is a very important factor of a balanced diet. Plants contain soluble and insoluble dietary fiber. They both help to maintain stable glucose levels and bowel regularity. Consuming fiber reduces the risk of cardiovascular disease, cancer, obesity, and type 2 diabetes. To get enough fiber in your diet, eat whole grains, fresh fruits and vegetables, and legumes.