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Balanced Diet – Healthy Eating Guidelines

Are you eating a Balanced Diet? – If you look at your scale I think you will have the answer. This page addresses to both adults and their kids.

While water, salt and minerals are vital for optimal health, nutrients we receive from the foods we eat are also very important.

The other essential factors to a good health are: proteins, fats, fruits, vegetables, sunlight and exercise.

Eating a balanced diet daily, means a ratio of 20% proteins and 80% vegetables: legumes and fruits, with as little starch and sugar as possible.

It is the high starch and sugar content of the diet that makes a person fat. Higher protein and fat contents of the diet do not make you fat!

Balanced Diet And Protein Foods

Dr F. Batmanghelidj explains that: many experts are of the opinion that the body needs a minimum of between 1.1 and 1.4 grams of good quality protein for every Kg – 2.2 pounds – of body weight per day to maintain muscle mass.

Proteins are also needed for the manufacture of enzymes and neurotransmitters.

Children need a basic minimum of about 1 gram of proteins for every pound of body weight.

The more physically active you are, the more proteins you need.

You must bare in mind that the protein portion of high protein foods varies from source to source. For instance:

  • An egg weights about 50 grams and has only 6 grams of pure protein,
  • Meat contains 7 grams of pure proteins in every ounce,
  • Hard cheese contains about 7 grams of pure protein per ounce,
  • Soft cheeses contain about 3 grams of pure protein per ounce,
  • Tofu contains about 5 grams of pure protein per ounce

* 1 ounce = 28.3 grams

In a balanced diet, the food we eat provides not only some of the energy needed to function, but also some of the basic amino acids as raw materials for protein productions. The human body can manufacture 12 of the 20 amino acids from other raw materials, but need to import into the system 8 of them to be able to manufacture the complete range.

Balanced Diet: Good Protein Sources

Good quality proteins can be found in eggs, milk, vegetables and legumes, as do fish and fresh (organic) meat.

Eggs are wholesome food: top quality proteins, no carbohydrates and no fiber. The proteins content of eggs is composed of balanced range of amino acids. They are also rich in vitamins such as biotin and minerals such as magnase, selenium, phosphorous and copper.

The yolk is a rich source of sulfur, a natural antioxidant that is now recognized as vital for health and well-being.

About 10% of an egg is its lipid fat content. The lipid composition of the egg yolk is unique. It is rich in both lecitin-producing DHA – essential for the maintaining of the brain function and eyes (DHA is also found in cold-water fish and algae)

Contrary to the old beliefs, the level of cholesterol in the circulation is not affected by a high-egg diet.

Good proteins can also be found in vegetarian food:

  • Legumes such as lentils, mung beans , broad beans and soy beans are 24% high-quality proteins.

  • Vegetables also contain good-quality proteins. Spinach for instance is 13% protein.

Balanced Diet: Dairy Products

For people who can digest milk products, natural, unsweetened yogurt and Kefir are good source of high-quality protein. it also contains lots of vitamins and good bacteria. These good bacteria keep the intestinal tract healthy and help prevent the growth of toxic bacteria and toxic yeasts such as candida.

For a balanced diet, cheeses are also a good source of protein, calcium and good bacteria. Freshly prepared cheeses are easier to digest and more wholesome than aged cheeses.

Butter is a rich source of fat-soluble vitamins, such as vitamin K, vitamin A, vitamin E, lecithin, folic acid and more. Butter is also rich in calcium and phosphorus. Click here to read about Butter vs. Margarine

Balanced Diet And Fats

Balanced Diet: Cholesterol Is Not “Bad” For You

Cholesterol deposits do NOT cause blockage of the blood veins. The statement that “bad” cholesterol is the cause of heart disease is erroneous and unscientific” – tells Dr F. Batmanghelidj

Actually, one of the many functions of cholesterol is its use as a sort of waterproof dressing to cover the damaged sites within the arterial membranes until they get are repaired. This particular action of cholesterol is actually designed to save the lives of people whose bodies get seriously damaged as a result of persistent dehydration.

Balanced Diet: Essential Fatty Acids

Fat is an essential dietary requirement of the body. Some vital fatty acids that make up certain fats and oils are used as primary materials in the manufacture of cell membranes. They are also primary ingredients from which many of the hormones of the body are manufactured.

The essential fat components in a balanced diet are:

  • Omega 6, a polysaturated fatty acid known as linoleic acid and

  • Omega 3, which is a super unsaturated fatty acid, known as alpha-linoleic acid.

These fatty acids are in the form of oils. Our bodies cannot manufacture them and has to import them from the food.

In a balanced diet, after eggs, cold-water fish and algae, another excellent source of the Omega-3 and Omega-6 fatty acids is Flaxseed oil that is cold-pressed and bottled in dark containers that keep out of light.

The preferred and the cheapest method is buying whole grain flax seed at your whole food store. You grind about one to two tablespoons of flax seed in a coffee grinder and place the ground flax seed in your morning oatmeal or cereal.

Similar are Grapeseed oil and Hamp oil.

*Light destroys these essential oils, which is why they are also packed in dark capsules.

Sesame oil has the desirable property of being highly unsaturated. It is the eating oil of choice in many ancient cultures.

Coconut oil is a natural energy source. It contains MCTs (medium chain) “good fats” the body uses to produce energy. As a dietary supplement, Coconut oil is a good addition to physical activity, exercise and weight loss programs.

The reason why oils are better than solid fats is because at normal body temperature they remain as oils and do not turn into sticky lard.

Organic and first cold pressed versions are healthier, because the plants have not been treated with toxic pesticides and the hit produced by a non cold pressed process destroys some of their vitamins and natural ingredients.

Balanced Diet: Fruits And Vegetables, Plus… Sun

he body also needs fruits and green vegetables daily. They ideal sources of natural vitamins and essential minerals we need.

Green vegetables also contain a great deal of beta-carotenes and even some DHA fatty acid needed by the brain.

Fruits and vegetables are also important for maintaining the pH balance of the body. – Chlorophyll contains a very high quantity of magnesium.

Fruits and vegetables are not only good sources of organic minerals and vitamins but also of energy: in the photosynthesis process plants use Sun and Ground energy to transform the dissolved inorganic minerals into organic ones – essential for the life.

Fruits and vegetables grown locally are much more beneficial for our healthy balanced diet.August 6, 09 Farmer vendor at the market

Plants and fruits transported from long distances are almost dead, point of view energy and vital information.

When they are picked before they have the chance to ripen naturally, they are tasteless and odorless and low in beneficial health elements. Other than the fact that they “look” good, there is not much benefit in using them.

Balanced Diet : Vitamins And Minerals

Although they do not give you energy, they do assist in energy-yielding reactions and promote body growth and development. Vitamins and minerals are vital for human function, each one playing a different role on a balanced diet.

As shown on the Benefits of drinking water page, minerals are very important in keeping the blood and tissue fluids from either becoming too acid or too alkaline, and they allow other nutrients to pass into the bloodstream, and aid in transporting nutrients to the cells. They also draw chemicals in and out of the cells. A slight change in the blood concentration of important minerals can rapidly endanger life.

– what you should know is that there are two kinds of minerals:

  1. Organic minerals, the ones that plants produce by the photosynthesis process: Calcium, Iron, Zinc, Potassium, etc. – are essential for our life

  2. Inorganic minerals, also called metallic minerals: whether Calcium, Iron, Zinc, Potassium, etc are practically dissolved rocks from the ground – they are difficult to be assimilated by animals – including humans

Another nutrition fact is that no minerals can be absorbed by the human body in the absence of specific vitamins/enzymes attached to them. The reverse is also true: vitamins cannot be absorbed without minerals. They just pass through your body ending in the urine… Check the labels for the content when you buy them. – as shown above. What What Vitamins & Supplements Should You Be Taking?

Balanced Diet: The Importance Of Sunlight

Light from the sun acts on the cholesterol deposits on the skin and converts them to vitamin D. Vitamine D encourages bone making and the entrapment of calcium by the bones, which in children helps them grow.

Vitamins also stimulates the Calcium absorption in the intestinal tract. Calcium has a direct acid-neutralizing effect in the body and is effective in balancing the cell pH.

In the body, the main source of energy is the Hydroenergy. The secondary source is Calcium.

Sunlight energy converts cholesterol in the skin to vitamin D, which is responsible for our calcium needs. This is why we need cholesterol for the vital functions of the cells.
BTW: Supplementary calcium taken from pills, cannot be assimilated by the body. It will be either eliminated with the urine, or stored in different parts of your organs, causing plaque build-up in your arteries which can cause increased risk (up to 30%) of hard attack.

Use sunlight to your advantage to lower unnecessary cholesterol deposits and promote formation of denser bones.

To asthmatics, people with osteoporosis and also cancers, sunlight is medicine.

UVB radiation (290-315 nm) is the primary source of vitamin D for most Americans and Europeans. Dietary sources are inadequate and supplements have to be used carefully.

Mid-day summer sun is the best source of UVB, since minimal exposure times are required, and the UVB to UVA (315-400 nm) ratio is highest. If using sunscreen, it might be advisable to go into the sun for 10-15 minutes without sunscreen to generate a day’s worth of vitamin D.

Published in Medical News Today

Tips for Healthy Eating:

If you drink adequate amounts of water every day, take the required amount of salt, and get plenty of exercise, preferably in the open air and under good light, your body will begin to adjust its own intake of proteins and carbohydrates, as well as its fat requirements to use for energy. – Your need for proteins will increase; Your need for carbohydrates will decrease, and your fat-burning enzymes will consume more fat than in the average diet.

Contrary to the belief that cholesterol cannot be metabolized once it is deposited, it too will be cleared. The cholesterol deposits in the arteries may take longer to disappear than you might wish, but the body has all the chemical know-how to clear the cholesterol plaques. You don’t need any harsh diets in order to lose weight!