Questions about foods and drinks?!

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1)A well balanced diet consists of foods that make up for all the essential nutrients required by your body. The components of a well balanced diet help you to remain agile throughout. You physical appearance reflects what you eat and drink. The content below shall explain you elaborately about the concept of a well balanced diet and also tell you why a balanced diet is important.

Carbohydrates
You must know the difference between healthy carbs and unhealthy carbs. Healthy carbohydrates are the main energy sources of the body. They keep insulin and blood sugar level under control. Whole grains, brown rice, whole wheat bread, oatmeals, grains, beans, etc. come under this category. Foods included under unhealthy carbs are refined sugar, white bread, white flour, canned juices, jams, jellies, etc. Although they get digested quickly, they elevate the blood sugar level all of a sudden.

Fats
Monounsaturated fatty acids and polyunsaturated fatty acids are considered healthy by the body. Polyunsaturated fatty acids includes omega-3 essential fatty acids and omega 6 as well. These are mostly found in fish, like, salmon, anchovies, herring, sardines. Sunflower, soybean, flaxseed oil, corn, sunflower are rich in polyunsaturated fatty acids while almonds, olives, hazel nut, chest nut, cashews, walnuts, sesame, pumpkin, etc are sources of monounsaturated fatty acids. You should eliminate consumption of foods high in saturated and trans fat. They include fried, processed and baked foods hydrogenated with vegetable oils. Candies, crackers and margarines have high amounts of saturated fats.

Proteins
Protein, although an indispensable part of a balanced diet for kids and adults alike, should never be consumed in excess. There are two types of proteins, namely complementary and complete. Both are sources of amino acids, the building blocks of our body. You can combine both the types in your menu. Fish, meat, poultry, cheese, butter, eggs are laden with complete protein. Complementary proteins are low in essential amino acids. The examples are legumes, nuts, seeds, beans, etc.

Fibers
You might already know the fact that fibers help to regularize bowel movements and therefore, are vital for your body. However, only soluble fiber show the positive effects. They dissolve easily in water and mix with the digested food in the intestine, excreted as fecal matter. Insoluble fibers cannot pass directly from the digestive system and must be avoided. Foods rich in soluble fibers are fruits, vegetables and whole grains. Guava and prunes are extremely helpful for people suffering from constipation problems. The body requires approximately 20-30 grams of dietary fiber daily.

Vitamins and Minerals
Vitamins assist the body to carry out all the enzymatic reactions required for health. Vitamin E enhances the texture and quality of skin and hair. Vitamin D helps in absorption of calcium in the body. Minerals like phosphorous, calcium, zinc and magnesium are crucial for strong bones and teeth. They also act as cofactors for a variety of enzymatic reactions. Foods rich in vitamins are fruits and vegetables. Apples, bananas, oranges, lemons, etc. are rich sources of vitamins. Calcium is mainly present in dairy products. Green and leafy vegetables (broccoli, cabbage, carrot, cauliflowers, beans, etc.) not only have a high vitamin content but also contain high amounts of minerals.

For a well balanced diet menu, you need to combine these foods effectively at breakfast, lunch and dinner. Prepare simple recipes and avoid fried foods garnished with sauce, marmalade, mayonnaise, etc. Eat in moderation to stay active and fresh.

2)my mom is a doctor, and she says having a cup of orange juice every morning is not considered unhealthy.