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What is a balanced diet

A well-balanced diet is essential for building a healthy body. Nutrients in the diet work effectively when they are ingested in a well-balanced manner. Let’s check how to achieve nutritional balance and the function of each nutrient.

Balanced diet

A nutritionally well-balanced diet consists of rice and other cereal grains as the basis, main dishes such as meat, fish, eggs, soybeans and other protein-based main dishes, plenty of vegetables, mushrooms, seaweed, etc. The ideal Japanese set meal is a combination of “side dish” and “soup”. And if you’re conscious of your daily intake requirements and don’t take in too many calories, it’s almost perfect.

Points for balance

As a simple trick to get the ideal balance, first try to arrange three colors of ingredients on the table. The three colors are:

・”Yellow”, which is mainly carbohydrates, such as rice, bread, and noodles

・”Red”, which is mainly protein, and is the main side dish such as meat, fish, eggs, and soybeans

・Vegetables, mushrooms, first of all, let’s simply remember “green”, which is a side dish such as seaweed.

Roles of the three groups

● “Yellow” group

Carbohydrates that are abundant in grains such as rice and bread in the yellow group are so-called “carbohydrates”. Carbohydrates are absorbed by the body and become sugar in the blood. This sugar is easily converted into energy, and is used as a fast-acting energy source to move the body and brain. However, if it is not used as energy, it will be converted to fat by the hormone insulin and stored in the body. It is an important source of energy to give you power immediately after eating, but excess carbohydrates are the source of fat, so you should not eat too much. In order to prevent excessive calorie intake, it is easy to first adjust the amount of staple food in the yellow group and the cooking method.

● “Red” group

Red group fish, meat, eggs, dairy products, and legumes are rich in “protein”. When this protein is digested and absorbed, it is decomposed into “amino acids”. Amino acids are components of muscles, internal organs, hair, nails, etc., and are excellent for making hormones, enzymes, and immune cells. It is the basic component of body cells, and DNA of genetic information is also made of amino acids. There are two main types of amino acids: amino acids that can be synthesized in the body from other ingredients, and essential amino acids, which are special amino acids that cannot be made in the body and must be ingested through diet. For this reason, if you do not take enough protein containing various types of amino acids, your immune function will decline and you will be more susceptible to illness, hormone imbalance such as irregular menstruation, muscle weakness, and lack of moisture in your hair and nails. disappear or cause various problems.

●”Green” group

For those who want to go on a diet, the green group is an important point. Many of the ingredients in this group are rich in vitamins and minerals and low in calories, so if you actively eat a lot of this group and use it to create a feeling of fullness, you will feel satisfied and you can prevent excessive calorie intake.

One of the three major nutrients, “lipid”

In addition, there is “lipid” as one of the three major nutrients. Lipids are found not only in fats such as meat fat, fried foods, and butter, but also in blue fish, dairy products, nuts and avocados. Lipids not only serve as energy-efficient storage sources, but also play other important roles, such as serving as constituents of cell membranes, organs, and nerves, and helping to transport vitamins.

In addition, recent research has revealed that it has the function of secreting and regulating various hormones. A certain amount of lipids is necessary for beautiful skin and hair. In particular, omega-3 contained in blue fish, walnuts, linseed oil, perilla oil, etc., and fatty acids such as olive oil have effects that you should know about. It also helps lower cholesterol and improve blood pressure. You want to be careful not to eat too much fat, but don’t be hostile to everything that is “oil”, and try to combine high-quality fats such as fish and nuts and actively eat them.

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