Nutrition and a Balanced Diet

A balanced diet is a diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity.

A balanced diet can be defined as one, which contains the various groups of food stuffs such as energy yielding foods (carbohydrates, fats), body-building foods (protein, minerals), and protective foods (vitamins) in correct propositions. So that an individual is assured of obtaining the minimum requirements of all the nutrients.

The components of a balanced diet will differ according to age, sex, physical activity, occupation and the physiological state like pregnancy, lactation etc. Even a few simple changes in your diet and lifestyle can have a positive impact on your health-and can also prevent a variety of health problems in the future.

Many doctors of chiropractic urge patients to stop smoking, eat a balanced diet, drink plenty of water, exercise regularly, and augment their balanced diet with appropriate nutritional supplements.

What Can You Do?

Lifestyle Changes:

• Exercise at least 20 to 30 minutes three or four days a week
• Eat out more sparingly
• Brown-bag your lunch to control your fat and sugar content while adding nutritious fruits, vegetables, and grains
• Limit your intake of alcohol and quit smoking

Dietary Changes:

• Eat more raw foods
• Cooking and canning destroys much of the nutrition in foods. With the exception of canned tomatoes, which can help prevent prostate cancer,1 fresh or frozen fruits and vegetables always have more natural vitamins and minerals
• Select organically grown foods when possible, because they have lower amounts of toxic elements, such as pesticides and heavy metals
• Consume 25 to 30 grams of fiber a day. Whole-grain breads and cereals, beans, nuts, and some fruits and vegetables are good sources of fiber. High-fiber diets can help prevent digestive disorders, heart disease, and colon cancer
• Drink eight to ten 8-ounce glasses of water a day. Coffee, tea, soft drinks, and alcohol are dehydrators. Don't substitute them for water

Vegetarian Diets:

• Research shows that a good vegetarian diet as part of a comprehensive health program can help prevent heart disease, cancer, and other diseases.However, fried foods, hydrogenated fats, and commercial meat substitutes may contain more sugar and fat than a meat-eater would consume

If you are considering a vegetarian diet, keep the following tips in mind:

• Don't rely on fruits and vegetables at the expense of grains and legumes
• Eat a variety of fruits and vegetables to consume a wide range of nutrients
• Tiredness, malaise, and anemia can be signs of deficiencies
• Have your B12 and iron levels checked at least once a year
• Consume fortified foods or take supplements to obtain the nutrients you no longer get from animal-based products, such as vitamin B12
• Before eliminating animal products from the diet, learn to do it right
• Children, pregnant and breast-feeding women, and people recovering from illness should consult their health care practitioners

Don't "self-prescribe." Consult a health care practitioner, such as a doctor of chiropractic, to determine what supplements are best for you. If you have symptoms such as headaches, chronic fatigue, or cardiac problems, seek professional advice from a health care provider who specializes in nutrition.