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Eating a balanced diet simply means eating the right kinds of foods in the right amounts at the recommended levels for your body to absorb the nutrients it needs for health. It is important to have one since it ensures the prevention of obesity, diabetes, some types of cancer and diseases.

According to the ‘Australian Guide to Healthy Eating’, the number of daily servings required from each food group to meet your body’s daily nutrient needs can be roughly divided into the following:

Carbs: 6 – 9

Protein: 1 – 2

Fat: 1 Dairy: 2 – 3

fruit: 2

Vegetables: 5

The next thing you need to know is what makes up 1 serving from a food group.

carbs:
• 1 slice of bread
• 1 cup of rice or pasta or noodles
• ¾ cup ready-to-eat cereal
• 1 medium roll

protein:
• 70 – 90 grams of cooked lean meat/fish/poultry
• 2 small eggs or 1 large egg
• ½ cup peanuts/almonds
• 2 small lamb chops

Fat:
• 1 teaspoon vegetable oil/butter/peanut butter
• 5 grams of fat in foods like cakes and pastries

Dairy products
• 1 cup of yogurt/milk
• ½ cup ice cream
• 1 slice of cheese

Fruit
• ½ cup of freshly squeezed juice
• 1 apple/orange/banana
• ½ cup of chopped fresh fruit
• ¼ cup of raisins or nuts.

vegetables
• Half a cup of cooked vegetables
• A whole tomato
• 10 small carrots
• 1 cup of salad greens

Now, a big problem with trying to follow this guideline to ensure your body has all the nutrients it needs to be healthy is that a person would have to consume (for example), a minimum of 2 slices of bread, 4 cups of rice , 70 grams of cooked meat cooked in a little vegetable oil, 2 cups of yogurt, 2 apples, 30 baby carrots and 4 cups of cooked vegetables a day. While some can easily pull it off, for many others, especially those who live extremely busy lives or are trying to cut down on portion sizes and calories to lose weight, it’s not. For this reason, I have outlined a few recommendations and tips on how to achieve a healthy and balanced diet.

• Try to choose nutrient-dense foods, such as a sandwich filled with lean meat and vegetables. This will provide more vitamins and minerals without too many calories.

• Avoid foods high in calories but low in nutrients. These are mainly foods like sweets, sodas, and cakes.

• Always serve a salad with your main meal for lunch and dinner. This will ensure that you will increase your consumption of vegetables.

• Swap rice/pasta/noodles for bread, 1 slice of bread is already 1 serving of carbs!

• A cup of freshly squeezed juice in the morning covers the recommended daily intake of fruit.

• If you have a busy lifestyle or are trying to lose weight and still find it difficult to meet the daily requirements, it’s also a good idea to try and take supplements. Supplements can ensure that your body receives all the nutrients it needs if you are unable to consume enough food for your body to extract the vitamins and nutrients necessary for optimal health.

However, keep in mind that it is important not to replace your actual fruits and vegetables with the supplements (if you choose to take them). Nothing can replace a healthy diet!

Good luck!

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