Nutritional Elements That Constitute a Balanced Diet

We all know that a balanced diet is important for our health and well-being, but sometimes it can be hard to make sure we’re making the right choices. To help you on your way, here are five key nutritional elements that should always be included in your diet.

1. Protein

It’s essential that you get enough protein every day. The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram body weight. If you weigh 80 kgs, you need 40 grams of protein each day.

2. Fat

Fat is an integral part of any healthy diet. It provides energy, helps us absorb vitamins A, D, E, and K, and aids digestion. We also need fat to maintain good skin and hair and keep our bones strong. The RDA for fat is 20% of total calories – this equates to about 30g of fat per day for most adults.

3. Carbohydrates

Carbohydrates provide us with energy, which we use to power our bodies and brain. They also give us the fuel for exercise and help regulate blood sugar levels. However, too much carbohydrate intake can lead to obesity, so try to limit yourself to no more than 50% of your daily calorie intake from carbohydrates.

4. Fruits & Vegetables

Fruit and vegetables are packed with nutrients such as vitamin C, potassium, fiber, folate, and antioxidants. These are vital for maintaining a healthy immune system, fighting against cancer, and keeping your heart healthy. Aim to eat at least 5 portions of fruit and veg a day.

5. Water

Water is an essential nutrient that keeps our organs functioning properly. Drink plenty of water throughout the day to stay hydrated. You may want to consider adding some lemon or lime juice to your water to aid digestion.

6. Omega 3

Omega 3 fatty acids have been shown to reduce inflammation and improve mental performance. They are found naturally in fish like salmon, tuna, and sardines. If you don’t like eating fish, there are omega 3 supplements available. Try to include these into your diet as often as possible.

7. Calcium

Calcium is one of the main minerals needed by our body. It plays a role in bone growth and maintenance, muscle contraction, and nerve function. The RDA for calcium is 1000mg/day for women and 1200mg/day for men. Good sources of calcium include dairy products, leafy green vegetables, nuts, and seeds.

8. Iron

Iron is another mineral that is vital for our well-being. It helps carry oxygen around the body and gives strength to muscles. The RDA for iron is 18mg/day for adult males and 14mg/day for females. Good food sources of iron include red meat, liver, dark chocolate, beans, lentils, spinach, tofu, and eggs.