Balanced diet

A balanced diet

A balanced diet refers to food containing all types of food nutrients in the correct proportion. We should eat a diet low in fats, sugars, and salts but high in proteins, carbohydrates, vitamins, minerals, and roughage; more importantly, we should take in large amounts of water.

However, it is recommended that we eat more fish, poultry products and legumes (such as peas, beans and peanuts) instead of taking red meat as protein sources. The following should be done in order to maintain a healthy body.

1. Physical activity can preserve and improve your health. Therefore, it is important to balance your food intake and exercise.
2. Minimize your intake of fats and oils by eating foods low in fats, sugars and salts. This will reduce your risk of heart attacks, tooth decay and high blood pressure respectively.
3. Include plenty of grains, fruits, and vegetables in your diet.
4. Eating a variety of food will provide the body with energy and nutrients that is required in maintaining proper health.

Nutritional requirements for different groups of people

Nutritional requirements differ for different groups of people. The ratio of nutrients varies depending on the state of the body. The following are some groups of people and the special nutritional needs.

i. Expectant and lactating mothers

Expectant and lactating (breast feeding) mothers need to get enough nutrients. They should thus eat a balanced diet because they require nutrients for themselves and the growing foetus or babies. Protein is needed for the build-up of the mother's muscles, breast, uterus, blood supply and the baby's or foetus's tissue and organs. Folic acid and vitamin B help to lower the risk of birth defects such as spina bifida. Spina bifida is a spinal disorder characterized by a hole in the spine. Zinc is important for the proper progression of labour and proper growth and development of the baby. The mother to be requires iron for her blood supply needs; the foetus also needs to store iron for use during the first few months after birth. Expectant mothers require adequate amounts of dietary fiber to reduce the likelihood of constipation, which is a common complaint during pregnancy.

ii. Children

Children require enough proteins for the growth and development of body tissues. Inadequate proteins can lead to stunted growth. Minerals like calcium are necessary for the formation of strong bones and teeth. Zinc is important for body growth. The zinc resources in the body can be depleted by vigorous physical exercise. Vitamin B12 is required for the formation of red blood cells because a growing baby needs more oxygen and more blood for growth, while vitamin C helps children to build their immunity. Children also require more energy-giving foods because they are more active than adults.

iii. Adolescent

1. Need food rich in carbohydrates because of high body metabolism
2. Food rich in protein and mineral salts such as calcium, iron and phosphorus
3. Adolescent girls require additional supply of iron to compensate for the blood loss during menstruation

iv. The elderly

Elderly people require less energy-giving foods because they are generally less active than young people. This group should eat food that is rich in fiber in order to reduce constipation and bowel problems that come with age. They also need minerals such as iron, zinc and calcium. Iron is necessary because anaemia is a frequent problem in older age; zinc is required for a healthy immune system and to increase the rate of healing of wounds.

v. Sedentary workers

These are individuals who stay in one place for a long time while performing their daily occupational activities. They include potters, weavers, clerks, receptionists and doctors. Sedentary workers are encouraged to balance their diets with physical exercise. Due to their lifestyle and occupation, obesity is increasingly common among them. Therefore, it is recommended that they limit their intake of foods rich in lipids.

vi. The sick

Sick people require plenty of nutrients to help recover their health. Those who have incurable diseases such as HIV and AIDS should get food that will help them to manage their conditions. Proper nutrition helps to keep their immune system strong and helps the body to fight opportunistic infections and diseases. Rapid weight loss is a major problem in the late stage of AIDS. It is therefore important to get enough nutrients so that the body can compensate for this. Proper nutrition helps the body to withstand heavy medication. Proper diet and exercise helps to combat symptoms such as fatigue, nausea, diarrhoea and high blood sugar. Excess caffeine, sugar, dried foods, spicy foods and alcohol should be avoided because they are harmful to a body whose immune system is already weak. They need to take plenty of fruits and water. Fruits provide vitamins which are required to fight disease. Water replaces the amount lost through diarrhoea or vomiting. It is advisable to use food guide pyramid to know what to eat. The food guide pyramid is a chart showing the recommended amounts of different food types that dieticians consider healthy eating.