Food is the energy source that fuels our body, and the better we eat, the healthier we become. In the desire to stay healthy, modern society explores new diet and wellness trends that offer a variety of food options.
People often use the words healthy and balanced interchangeably, but these terms do not actually mean the same.
Healthy Vs. Balanced Meal
According to certified nutritionist and medical content analyst Dr. Garima Dev Verman from The Healthy Indian Project (THIP), a balanced meal contains a combination of different foods with various nutrients in the right amounts. A healthy meal guarantees essential nutrients, while a balanced meal ensures a person gets various nutrients in the right proportions.
This means that when comparing healthy and balanced meals, neither is considered "better" than the other. According to Dr. Verman, it only depends on the nutritional needs and preferences of an individual.
Unfortunately, people either focus too much on one food group, or neglect certain foods which are rich in nutrients. This imbalance can lead to meals that lack essential nutrients, or are too high in certain nutrients, like sugars or unhealthy fats.
Additionally, portion sizes can also be an issue as some people overeat certain foods while under serving others. According to Dr. Vermin, preparing a truly balanced meal means striking a balance between various food groups and giving attention to portion sizes.
The Healthy Indian Project is a health information and fact-checking platform in India that focuses on improving health literacy by delivering credible, evidence-based content. It also specializes in offering the general public with comprehensive and reliable information about different health conditions and treatments. The content published on the THIP website is certified by theAmerican Accreditation Commission International (AACI) for its quality and ingenuity.
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What Are the Components of a Balanced Meal?
In order for a person to meet basic nutrition goals, it is important to include a variety of key components in their meals. Dr. Verman suggests starting with a generous amount of seasonal vegetables and fruits which offer essential vitamins, minerals, and fiber.
Aside from this, whole grains such as rice, whole wheat, and millet should also be incorporated for energy and important nutrients. To support tissue building and repair, a person should not forget to include protein-rich foods like legumes, lentils, seeds, nuts, dairy products, fish, eggs, and lean meats.
When it comes to healthy fats, the nutritionist recommends using them in moderation. Coconut oil, mustard oil, nuts, and ghee are important not only for brain health but also for hormone production. Moreover, dairy products or fortified alternatives like soy milk help ensure enough calcium and vitamin D for bone health.
Meanwhile, spices and herbs like cumin, turmeric, ginger, coriander, and garlic not only add flavor to meals but also provide health benefits due to their antioxidant and anti-inflammatory properties. Dr. Verman also encourages people to consider the importance of getting hydrated by including beverages such as coconut water, buttermilk, and herbal teas in their regular diet.
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