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What is a nutritionally balanced diet? Explanation of nutrients and recommended foods

The point of a meal that is useful for daily health is to be conscious of nutritional balance.
Here, we will explain the nutritionally balanced diet, the three major nutrients of protein, fat, and carbohydrates (sugars), as well as recommended foods.

Get enough protein, fat, carbohydrates, vitamins and minerals

A nutritionally balanced diet means a diet that allows you to take in as much protein, fat, carbohydrates (sugars), vitamins, and minerals as you need.
The amount of necessary nutrients varies depending on the amount of activity and age, but it is important to take three meals a day as a basis and to take appropriate amounts of staple food, main dish, and side dish.

Find out how much food is right for you

In order to know the nutritionally balanced diet for yourself, the “Meal Balance Guide” decided by the Ministry of Health, Labor and Welfare and the Ministry of Agriculture, Forestry and Fisheries can be used as a reference. The Dietary Balance Guide shows the approximate amount of food you should eat in a day.
For example, the daily dietary intake guideline for a person with an appropriate amount of energy of 2,200 kcal ± 200 kcal is as follows.

<Estimated daily dietary intake>
・Staple food: about 4 medium servings of rice
・Side dish: about 5 vegetable dishes
・Main dish: about 3 dishes from meat, fish, soybean dishes
・Milk, dairy products: 1 milk About this amount
・Fruit: about 2 oranges

2,200 kcal ± 200 kcal is a guideline for how much an adult male with a low activity level and an adult female with an average activity level should eat per day. Please refer to it according to your gender, age, and activity level.

Source: Ministry of Agriculture, Forestry and Fisheries “Meal Balance Guide”

“Three major nutrients” that you want to get along well

When considering nutritional balance, it is important to have a good relationship with the three major nutrients: protein, lipid, and carbohydrate (sugar). Let’s take a look at each role.

protein

Protein is a nutrient that makes up the body such as muscles and skin. Protein is one of the energy-producing nutrients, along with carbohydrates and lipids. It is a major constituent of all animal and plant cells, accounting for approximately 50% of the body’s dry weight. High-quality protein foods have a high protein content and a high utilization rate, and include eggs, meat, beans, and so on.

Reference materials: Protein | e-health net (Ministry of Health, Labor and Welfare)

Lipid

Lipids are biological substances that are insoluble in water, and are the second most abundant substance in the body after water. It is one of the energy-producing nutrients along with carbohydrates and proteins. They are broadly divided into simple lipids such as neutral fats, complex lipids such as phospholipids and lipoproteins, and derived lipids such as steroids containing fatty acids and cholesterol.
Fatty acids that are abundant in animal fats and oils are called saturated fatty acids, and fatty acids that are abundant in vegetable oils and fish are called unsaturated fatty acids.

Reference material: fat / lipid | e-health net (Ministry of Health, Labor and Welfare)

carbohydrate (sugar)

Carbohydrates include carbohydrates that are taken into the body as food and serve as an energy source, and dietary fiber that cannot be digested by digestive enzymes in the body. Carbohydrates are classified into monosaccharides, oligosaccharides, and polysaccharides. Polysaccharides are divided into digestible polysaccharides and indigestible polysaccharides. Digestible polysaccharides include starch and glycogen, and indigestible sugars are members of dietary fiber. Unused carbohydrates are stored in muscles and liver.

Reference materials: carbohydrates/sugars | e-health net (Ministry of Health, Labor and Welfare)

Nutrients that Japanese tend to lack and recommended foods

From here, we will explain potassium, dietary fiber, and calcium as the nutrients that Japanese people tend to lack. Be sure to check the recommended foods as well.

potassium

Potassium is a mineral necessary for the human body to excrete sodium and maintain an appropriate amount of water in the body.
The main foods that contain potassium are:

<Major foods containing potassium>
Spinach
, avocado
, garland chrysanthemum
, banana
, hijiki
, peanuts

*This is not a feature of the final product.

Dietary fiber

Dietary fiber is a substance in food that cannot be digested by human digestive enzymes. There are many types, but they can be roughly divided into insoluble dietary fiber that does not dissolve in water and soluble dietary fiber that dissolves in water. Insoluble dietary fibers include cellulose, hemicellulose, chitin, and chitosan, and soluble dietary fibers include pectin, glucomannan, alginic acid, agarose, agaropectin, carrageenan, and polydextrose.

Reference materials: Dietary fiber | e-health net (Ministry of Health, Labor and Welfare)

The main foods that contain dietary fiber are:

<Main foods containing dietary fiber>
・Brown rice
・Whole grain bread
・Wakame seaweed
・Hijiki
・Shiitake mushrooms
・Burdock

*This is not a feature of the final product.

calcium

Calcium is a nutrient that forms bones and teeth, and is the most abundant mineral in the human body. About 1 kg of calcium is contained in the body of an adult, and most of it is contained in the enamel of bones and teeth as calcium phosphate. A small portion is in the blood, muscles, and nerves as calcium ions. Insufficient vitamin D impairs the absorption of calcium, so be sure to take it along with it.
The main foods that contain calcium are:

Reference materials: Calcium | e-health net (Ministry of Health, Labor and Welfare)

<Main foods containing calcium>
・Milk
・Tofu
・Komatsuna
・Shirasu
・Hijiki

*This is not a feature of the final product.

Tips for a balanced diet

What points should I pay attention to in order to take in the nutrients introduced so far in a well-balanced manner?
Here are 3 easy tips for a balanced diet.

Prepare staple food, main dish, and side dish

The trick to creating a menu that allows you to take in a variety of nutrients in a well-balanced manner is to prepare the staple food, main dish, and side dish. You should take in the following nutrients.

・Staple food
Staple food is a menu that can be ingested carbohydrates, such as polished rice, brown rice, bread, soba, and udon.

・Main dish
The main dish is a side dish that supplements protein and fat. Mainly meat, fish, legumes, eggs, etc.

・Side dishes
Side dishes are side dishes that provide vitamins, minerals, and dietary fiber. It would be nice to incorporate seaweed, mushrooms, root vegetables, etc. in combination.

・Soup
It is also recommended to add soup to the staple food, main dish, and side dish. By using foods that are not used in the staple food, main dish, and side dish, the nutritional balance will be further improved.

eat a variety of foods

Eating a variety of foods so that the nutrients you ingest are not biased is also a trick to improve the nutritional balance of your diet. You can easily increase the number of items by adding a lot of side dishes and soups, or by adding fruits.

Balance in 3 days to 1 week

Don’t get too hung up on one meal, and try to maintain a nutritional balance throughout the day. If you can’t make up for it in a day, the trick to a well-balanced diet is to use 3 days to 1 week as a guide.

Frozen home delivery lunches allow you to eat a nutritionally balanced meal immediately

If you are busy or not good at cooking for yourself, we recommend using a frozen home delivery bento.
Nichirei Foods Direct’s ” Wu Dish ” is all less than 390kcal with less than 2.3g of salt. More than 20 food items are used in one meal while considering energy and salt content. Another great point is that you can eat it immediately after heating it in the microwave.

The bargain “ Wu Dish Trial Set of 4 Meals ” is popular with those who use frozen home delivery lunch boxes for the first time . We have received comments such as, “It’s quite delicious” and “It’s much more profitable than buying the ingredients and making it yourself.”

Please see the following page for Wudish trial 4 meal set.

Enjoy a well-balanced meal by self-catering and using a frozen home-delivery lunch box

A well-balanced diet is essential for a healthy diet. For that reason, it is necessary to prepare staple food, main dish, and side dish, and ingest appropriate amounts of protein, fat, sugar, vitamins, and minerals.
It’s hard to prepare a nutritionally balanced meal by yourself every day. Don’t just stick to self-cooking, sometimes use frozen home delivery lunches to continue eating well-balanced meals.

What is the right amount of food for me?The “Meal Balance Guide” decided by the Ministry of Health, Labor and Welfare and the Ministry of Agriculture, Forestry and Fisheries will be helpful. The Dietary Balance Guide shows the approximate amount of food you should eat in a day.What are your tips for a balanced diet?Don’t be too particular about balancing your nutrition with just one meal, but try to balance your nutrition throughout the day. If you can’t make up for it in a day, try to have a well-balanced diet for 3 days to 1 week.

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Welcome to my blog. My name is Muhammad Hassaan. I am a blogger and have a knowledge of five years of blogging. I also belong to the field of health as a D pharmacy student. That's why I am running this health blog. I am very much interested to read articles on health and love to share information with other people and also get information from them. If you have any questions you can ask me through the contact us page. Thanks for Visiting us and Have a great day.

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