How to create a well-balanced diet that meets specific dietary needs and health goals?

Hello,

Welcome to icliniq.com.

I have read your query and understand your concern.

When we talk about a balanced or healthy diet, it means there should be a perfect blend of macro and micronutrients in a diet sourced from healthy foods. And yes, nutrition present in food helps the body get energy for body functions and maintaining metabolism. All possible food has a combination of carbohydrates, fat, and proteins, along with micronutrients like minerals and vitamins. The body uses carbohydrates as a source of energy and protein for cell recovery and muscle building. Fat is used as storage to give energy in negative metabolism, along with storage for fat-soluble vitamins. Yes, as per your age, weight, height, and metabolic disorders, your dietary recommendations change. You need expert help for the same. It is a very vast topic to add in one answer, but you can follow the healthy choices I mentioned here.

1. Feast on colorful foods. Fill your plate with vibrant fruits and vegetables (red, orange, yellow, and deep green).

2. Get plenty of grains and legumes. Whole grains like oatmeal, brown rice, whole-wheat pasta, or chickpea pasta and cereals are all great high-fiber options. Black, red, and kidney beans are high in fiber and antioxidants.

3. Choose proteins and fats wisely. You need a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein like 2 % milk or fat-free milk, or low-fat paneer or cheddar cheese.

4. Avoid trans and saturated fats, like fats found in butter, margarine, salad dressing, fried foods, snack foods, and sweets. Vegetable oils (like olive oil and peanut oil) are good fats.

5. If you are using ready-to-cook or eating products, check the labels and add serving.

I hope this information helps.

Follow-up in case of doubts.

Kind regards.