Many achieve a balanced nutritional level through balanced diets, but surprisingly relying on restrictive diets alone can increase nutrient deficiency. Iron, magnesium, zinc, and Vitamin D are the most common deficiencies noted in the United States. Generally, a healthy nutrient-rich diet provides a solid foundation for health.
Here are a few food choices for you to have a balanced nutritional level:
Plenty of Fruits And Vegetables
The best way to avoid any nutritional deficiency is by consuming a wide range of fruits and vegetables. If possible, try to eat at least 5 servings of fruits and vegetables a day. Choose products that are currently in season. Vegetables and fruits contain prebiotic fibers, vitamins, minerals, and antioxidants, many of which have potential health effects.
For centuries, whole grains have been a part of the human diet. Particularly the whole grain should incorporate the entire grain, including the hull. Most products we consume are refined whole grains, where the hull is removed. The hull (the outer shell of the grain) contains more vitamins, minerals, and fibers. Some of the whole grains are corn, rice, wheat, buckwheat, quinoa, millet, barley, oats, etc., which are rich in nutritional value and good for health.
Avoid Processed Foods
Nowadays, nearly all foods are processed, at least to some extent. What you need to avoid are highly processed or ultra-processed foods, such as fresh bread, fruits in syrup, cheese, sugars, refined grains, trans fats, preservatives, and salt. When you can’t eat 100% natural food, make sure that at least 80% to 90% of your food is from minimally processed sources.
Lean Protein Intake
Including protein in your diet can have many health benefits. Select leaner sources of protein and try to use more plant-based proteins in your meals and recipes.
Protein foods from animal sources (meat, poultry, seafood, eggs, and dairy products)
Protein foods from plant sources (beans, peas, soy products, nuts, and seeds)
Consume Healthy Fat
Fat is a source of essential fatty acids. Fat helps the body absorb Vitamin A, Vitamin D, and Vitamin E. Here are some Healthy fat products that you can benefit from olive oil, flaxseeds, nuts, fish and fish oil, avocado, etc.
Learn how to plate your meals for balance.
A healthy diet will combine all the nutrients and food groups mentioned above. But how to balance them daily?
The U.S. Department of Agriculture recommends how to plate your meals for a balanced nutritional level.
Eating a well-balanced diet with plenty of nutrients can improve your immune system, metabolisms, and physical and mental health development. Always be aware of what you eat and how much you eat. Look out for signs that indicate a nutrient deficiency. Take regular blood work to check whether your nutritional levels are balanced.
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