What Is The Best Balanced Diet?

You want to improve your nutrition and you have been told to eat a balanced diet. However, you have spent a lot of time eating sugary foods and junk food, like pizzas until you have forgotten what a proper diet is. If this describes your current condition and you want to find out what is the best balanced diet for an average male and female, then read on.

Lean Red Meat

This is great for potatoes-and-steak guys as red meat has proven to be beneficial for the body, according to many dieticians. Ensure you only purchase lean pieces of pork and beef as they contain lots of protein with only a touch more fat compared to chicken breast. Eating red meat also provides the body with amino acids for building muscle.

Bananas

Bananas are an effective energy building snack and contain lots of potassium needed for regulating nerves, blood pressure and heart beat. In fact, eating a diet rich in magnesium and potassium, which are both components of bananas, can lower the risk of heart attack. So, go ahead and grab a banana for a snack instead of processed energy bars.

Fatty fish

A balanced diet would be incomplete without adding healthy omega-3 fat from fish. This type of polyunsaturated fat is recommended for several reasons including that it benefits the circulation, immune system, heart and reduces chances of getting prostate cancer. Omega-3 also works as an anti-inflammatory food that can lower levels of blood fat, reduce pains and aches in athletes and provide relief from certain types of arthritis.

Oysters

Eating a couple of oysters has some measurable benefits to the body. They deliver a constant supply of Zinc, which is a crucial antioxidant. Zinc is required for numerous bodily processes, ranging from DNA production to cell repair. Research shows having adequate zinc content protects against cell damage, which results in prostate cancer.

Broccoli

Even though nearly all vegetables should be included your diet, cruciferous veggies such as broccoli are beneficial in cancer and heart disease prevention. It is filled with beta carotene, potassium, vitamin C and phytochemicals that have potent anti-cancer properties. It also has a unique taste that you will enjoy.

Avocado

Although avocado contains lots of fat, this is the healthy type. The monounsaturated fats found in avocado pack a heavy punch against bad cholesterol. It brings down bad cholesterol in the body and thus frees up the clogged arteries. Nuts and olive oil also contain this healthy fat.

Ginger

Serve slices of ginger with sushi or any other food to enhance the taste. This spicy food helps in calming inflammation, which is vital after a tough exercise. In fact, eating ginger as you exercise reduces muscle soreness and prevents injuries.

Soy foods

If you want protection from prostate cancer, then you had better start eating soy foods. That is the result from a research done on this super food. Miso soup, soy milk and tofu are all tasty ways of eating more soy. In most Asian nations, people consume 90% more soy compared to Americans, and researchers have noted that prostate cancer is less prevalent in those nations.

Mixed vegetables

The importance of eating vegetables for a good diet cannot be stressed enough. Vegetables are filled with beneficial phytochemicals that enhance cellular health and prevent cancer. Since there are different types of phytochemicals, the most effective way of ensuring you have a wide range of these nutrients in your body is to consume different colored vegetables.

Leafy green vegetables

Kale, spinach and collard green help maintain both prostate and eye health. These types of vegetables have large amounts of zeaxanthin and lutein. Both nutrients guard against age-linked macular degeneration and cataracts, which are eye problems that impair vision.

Orange vegetables

Eating orange vegetables provides you with a great source of vitamin C, beta-carotene and lutein. These nutrients are essential for lowering your chances of developing a big prostrate. Good choices of orange vegetables include carrots, sweet potatoes and pumpkins.

High fiber cereals

Fiber can really improve your athletic performance. You cannot concentrate on your athletic or fitness goals when your stomach is constantly acting up and feeling empty. Eating high fiber cereals will keep you feeling fuller throughout the day and assists the digestive system to run smoothly. Simply add some whole wheat to your cereal to gain this benefit.

Brown rice

Another excellent fiber source is brown rice and it is easy to combine it with other tasty food. Try combining baby spinach, lean meat and pineapple with brown rice. If you find the texture of brown rice hard to accommodate, you can mix it with some regular white rice. Eating whole grains like brown rice help you maintain a healthy appetite and lower risk of diabetes and heart disease.

Olive oil

Other than avocados, you can get your monounsaturated fat requirements from olive oil, making it excellent for improving heart health. Actually, research shows when you replace your intake of saturated fat (lard and butter) with healthier monounsaturated fat, you may cut down the danger of heart disease by half. In addition, there is another reason to consume olive oil as it also has inflammatory reducing properties. This means it helps reduce swelling and pain just like taking some ibuprofen. Besides using olive oil to cook your foods, you can also use it as a salad dressing or even mix it in your protein shake every day.

Black beans

While they are quite tiny, beans can give you a lot of energy and leave you fuller than almost any other type of food you can have. There are two reasons for this: first of all, beans have a high fiber content that swells up inside your stomach give you the feeling of constant fullness. Secondly, beans are full of a very complex type of carbohydrate that takes the body a very long time to convert to energy. Furthermore, just like meat, beans are filled with protein and offer the additional benefit that they do not have any saturated fats.

To ensure you stick to your diet, make gradual changes and only introduce one new food at a time. Research for ways you can spice up your healthy meals by using different styles of cooking and ingredients. The key is making your balanced diet more fun.