BALANCE DIET FOOD

 What is a balanced diet?

A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:

• fresh fruits
• fresh vegetables
• whole grains
• legumes
• nuts
• lean protein 
• 
  
• About calories 
• The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

• The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.

  Males tend to need more calories than females, and people who exercise need more calories than people who don’t.

  Current guidelinesTrusted Source list the following calorie intakes for males and females of different ages:

• Person	Calorie requirements
  Sedentary children: 2–8 years	1,000–1,400
  Active children: 2–8 years	1,000–2,000
  Females: 9–13 years	1,400–2,200
  Males: 9–13 years	1,600–2,600
  Active females: 14–30 years	2,400
  Sedentary females: 14–30 years	1,800–2,000
  Active males: 14–30 years	2,800–3,200
  Sedentary males: 14–30 years	2,000–2,600
  Active people: 30 years and over	2,000–3,000
  	Why a balanced diet is important A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections. They can also develop unhealthy eating habits that may persist into adulthood. Without exercise, they’ll also have a higher risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure. According to the Center for Science in the Public Interest, 4 of the top 10 leading causes of death in the United States are directly linked to diet. heart disease cancer stroke type 2 diabetes. What to eat for a balanced diet A healthy, balanced diet will usually include the following nutrients: vitamins, minerals, and antioxidants carbohydrates, including starches and fiber protein healthy fats A balanced diet will include a variety of foods from the following groups: fruits vegetables grains dairy protein foods Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes. People who follow a vegan diet will focus entirely on plant-based foods. They won’t eat meat, fish, or dairy, but their diet will include other items that provide similar nutrients. Tofu and beans, for example, are plant-based sources of protein. Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements.