Eating well can be considered the first step towards good health. To maintain good health, it is necessary to incorporate good and balanced eating along with a good amount of physical exercise and sleep. A healthy routine includes 70% balanced eating, 20% exercise, and 10% sleep or rest. Nutrition and a balanced diet are two interconnected factors that play a major role in contributing to better health through improved immunity. Diet is what a person eats, and nutrition is what they receive from consuming the food they eat.

A balanced diet is one in which the food that a person consumes is inclusive of various types of foods, each in adequate amounts or proportions. The plate should contain enough carbohydrates, fiber, proteins, fats, vitamins, and minerals. Such an inclusive diet has to be your first preference if you intend to live a long and healthy life. The food requirement of each individual can vary according to their gender, amount of physical labor, health conditions, etc. 

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Food Groups - Diet, Nutrition, And Disease Management

Let us look further into the different food groups.

Food Groups

Every day, it is essential to be mindful of what you are eating and how your plate is designed. Food is the main source of energy and is what helps you stay alive and energetic for your daily needs. The prominent portion of your diet contains protein, carbohydrates, fats, and fiber. When the food you consume is not able to supply your body with vitamins and minerals, supplements of the same are taken along with the food. To achieve maximum health benefits, it is necessary to find out how these foods have to be eaten on a daily basis. 

A proper diet has to contain the following: 

• Fruits and vegetables
• Starchy foods like rice, whole grains bread, potatoes, cereals, etc.
• Milk and dairy foods, not to be included if there is lactose intolerance.
• Protein Foods like eggs, meat, paneer, tofu, soybean, etc. 

Fatty and sugary foods are also part of a normal diet but should not be consumed in large amounts. Additionally, fiber and water should also be taken into key consideration as they aid in proper and effective gut health. 

Cereals and grains like ragi, wheat, and rice are all high in energy, protein, invisible fat, Vitamin – B1, Vitamin– B2, folic acid, iron, and fiber. Green leafy vegetables and fruits also provide the above nutrients and good sugar for the body.

Dairy products contain protein and need calcium, along with vitamins B2 and B1. 

Adding in small amounts of fats like ghee and butter is also recommended to maintain the body's need for small amounts of fat. 

It is also seen that even when people start imbibing in portion control, they are still unable to maintain healthy well-being, the reason being that they might not be eating enough nutrients even after giving proper preference to the diet. 

Here’s what a good and proper plate should contain:

• It is necessary to plate up food from each of the food groups on to your plate during each meal intake.
• Make sure to incorporate different kinds of foods and make sure each of them provides you with a different nutritional profile and value.
• If you are following a vegetarian diet, make sure to ensure the protein intake in each meal is met. You can have curd or dairy products like paneer to suffice your protein needs. 
• It is also important to make provisions for fruits and vegetables that are uncooked to retain their maximum nutritional value.
• Having milk as a daily requirement is necessary for your need for calcium, iron, and Vitamin C. If you are lactose intolerant, make sure to consult your doctor to understand the necessary replacements.
• Cereals should not hold more than 75% of your daily plating. 

When you do not follow the above guidelines, the chances are that you will face deficiencies in your food intake. This weakens the body, lowers immunity, and makes it more susceptible to infections and illnesses. It is also common to take more of certain nutrients, which can also result in unwanted health issues like, for example, high cholesterol from eating too many fatty foods. 

 Benefits of Eating Well

A good and nutritious food plate or meal intake can guarantee two things for certain:

• Energy to keep up with the chores throughout the day.
• It also brings in all added factors that will cater to good growth and development of the body and protects the body from diseases and chronic ailments like cancer and alike. A good intake of Vitamins like A, B, C, E and zinc, iron and selenium can help improve your immunity system. 

Good eating habits also revolve around:

• Not skipping meals and having timed meals. It is quite a practice these days to see people skipping the most important meal of the day which is breakfast. It is also necessary to time your meals properly. You will not benefit from skipping meals to reduce your weight which can lead to other eating disorders. 
• Snacking on good foods. It is usually seen that in the pretext of having snack breaks, people consume a good load of oily and fried foods and chips. This will add in to the extra calories, and skipping meals can lead to more snacking intervals to keep up with energy needs for the day. 
• Do not consume fast foods and processed foods that are not benefiting your health in any way. It is okay to satisfy your cravings once in a while but making it a practice can add to your calorie intake for a day. 
• Follow a good diet. Staying hungry and not eating enough food is not part of a good diet. A good diet is one where one takes all necessary nutrients in a proper portion control. It will be fitting to take advice from learned nutritionists rather than following the fads on the internet. 

 Disease Management

Adapting to a good nutritional lifestyle involves giving equal attention to all food groups. When you include enough fiber in your diet and follow a diet that is low on saturated fats, you can help prevent the risk of having Type 2 diabetes. Consuming a good share of fruits and vegetables and eating low-fat foods can help reduce the chances of contracting a heart attack. 

Omega-fatty fish are yet another source of protein that can help your body fight heart attacks. Following a good calcium-induced diet can help promote good bone and tooth health. Calcium is not only found in dairy products but also in fish, and vegetables like kale and broccoli, soy, and fruits. 

Having a structured eating routine and incorporating good physical activity is necessary to maintain a healthy lifestyle free from unwanted diseases and complications. It will be ideal to get help and advice from an experienced nutritionist for a diet that will fit you best.

I hope you get an idea about diet, nutrition, and disease management.