Balanced diet : Nutritional supplement for a healthy & balanced diet

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Get the Right Nutrition – with a healthy and balanced diet

Eating right is important to your life — a nutritionally complete balanced diet provides the energy you need each day, keeps your body in much better shape, and can even help you resist various diseases.

Start developing better nutritional habits today by learning how to develop a healthier nutritious diet that’s right for you.

BalancedDiet DevelopingANutritionProgram DailyNutrientTips HealthySnacking

Balanced Diet

The nutrition provided by the food in your diet is the fuel that allows your body to breathe, to move, to work, to think — in essence, to live and to have the energy to live healthy.

A balanced diet guarantees that you get the right mix of all the vitamins, minerals, fiber, protein, carbohydrates and other nutrients you need each day. In your body, nutrients do their work together, and to work best, they must be in balance with one another. Too much of one nutrient or too little of another — and the balance is thrown off.

The good news is that it is within your power to find a balance that provides good nutrition for your body. A good place to start is by understanding the nutrients that make up a balanced diet and why they’re so important.

Even when knowing what nutrients you need each day, with an active schedule it can be a challenge to eat everything you should to get your daily requirements. That’s why BOOST nutritional energy drinks fit in well with your busy day by providing 26 essential vitamins, minerals and other key nutrients to help you maintain a healthy diet. In doing so, they make it easy for you to fulfill your daily nutritional requirements.

Developing a Nutritional Program

So how do you know if you’re getting the right nutrients each day? Here’s a simple guideline that will give you the right daily servings* of recommended nutrients to help you establish a healthy, balanced diet.

Grains: 6 to 11 servings of whole grains or enriched grains. These include breads (1 slice), muffins and ready-to-eat cereals (1 oz.), cooked cereals (1/2 cup), rice or pasta (1/2 cup).

Vegetables: 3 to 5 servings, including green leafy vegetables and deep yellow vegetables. These include broccoli, spinach, string beans, squash, corn, carrots, peas, cauliflower and more. One serving is 1 cup of raw vegetables: 1/2 cup of cooked vegetables.

Fruits: 2 to 3 servings of fresh, frozen or canned fruit or fruit juice. These include blueberries, strawberries, apples (1 medium), grapefruit, oranges (1 medium), plums and peaches. One serving is 1/2 cup cooked, chopped or canned fruit, 3/4 cup fruit juice.

Low-fat dairy products: 2-3 servings of low-fat milk, yogurt or cheeses. These include skim milk (1 cup), yogurt (1 cup), buttermilk (1 cup) and a variety of hard or semi-soft cheeses (1/2 oz. natural, 1 oz. processed cheeses).

Meats and protein alternatives: 2 to 3 servings of lean protein choices. These include lean meat, poultry or fish (2-3 oz.), dried beans (1/2 cup cooked), peanut butter (4-6 tbs), tuna (1/2 cup), nuts (1/2 cup) and 1 egg.

Water: 8-10 glasses (8 oz) of water or other fluids.

*Single serving quantities are indicated in () after most food listings.

Daily Nutrient Tips

To get your daily nutrients, here are a few helpful tips to keep in mind:

Learn to read food labels carefully so you choose foods that are low in fat, sodium and cholesterol, and high in fiber. Limit your alcohol consumption because it’s high in calories and can rob your body of important nutrients. Alcohol prevents nutrients from being fully utilized by the body by altering their transport, metabolism, and storage. Cook ahead and freeze meals so you have some nutritious choices on hand. Add spices and flavorings to improve the flavor of your meals. Watch your sodium intake. You should have a maximum of 1 teaspoon (2,400 mg) of salt each day. This includes sodium found in foods and beverages, as well as what you add in cooking or at the table. BOOST nutritional energy drinks are beneficial because they are low in sodium) Watch your fat intake. Too much fat, especially saturated fat, can affect your heart and blood vessels, leading to heart disease. Saturated fats come from animal sources-meat and whole milk dairy products. Fat should make up no more than 30 percent of your total calories. BOOST nutritional energy drinks are beneficial because they are low in saturated fats. Fill your diet with fiber. A key part of a balanced diet, fiber is the indigestible component of foods from plants. It’s found in many healthful foods, including whole grains and cereals, beans, vegetables and fruits (especially the skins).

Though fiber plays an enormous part in our overall health, most of us consume only about half of the 20-35 daily grams (including soluble fiber) recommended by the American Dietetic Association. Getting the right amount of fiber each day:

Keeps your digestive system healthy by promoting normal intestinal function. Helps maintain bowel regularity and prevent constipation. Helps reduce cholesterol levels and lower the risk of heart disease. May reduce the risk of colon cancer by binding and promoting the excretion of toxins that may initiate cancer. May reduce the risk of Type 2 diabetes by having a beneficial regulatory effect on blood glucose and insulin responses. Helps reduce calorie intake by making you feel fuller, better helping you to maintain or lose weight.

Two types of fiber and their benefits:

Soluble fiber:

Dissolves in water Helps prevent cholesterol and saturated fats from entering the bloodstream, where they can collect and form plaque on artery walls Helps minimize the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes Is found in oatmeal and oat bran; apples, strawberries, peaches, raspberries, pears and other citrus fruits, dried peas, beans and lentils

Insoluble fiber:

Does not dissolve in waterHelps keep bowel movements regular May reduce the risk of colon problems May reduce the risk of hemorrhoids and varicose veins Makes you feel full to help weight control Is found in whole wheat grain and wheat bran; brown rice, carrots, cucumbers, zucchini, celery and tomatoes

Healthy Snacking

Snacking between meals can actually be good for you, as long as you eat snack foods that are healthy. Here are few suggestions for enjoying a healthy, delicious snack while maintaining a balanced diet :

Drink BOOST nutritional energy drinks, as they’re a great source of vitamins, minerals and other nutrients. Keep a variety of nutritious snack foods on hand, such as cheese and crackers, canned or dried fruits, cereal and breads. Try a variety of new tastes and textures to find those that appeal to you most. Yogurt is a nutritious snack between meals or at bedtime. Try various flavors or buy plain yogurt and add fruits, nuts, granola, honey or your own favorite flavorings. Make an effort to eat regularly, even if it’s only a few bites. Fresh vegetables like carrots and broccoli are vitamin-packed and great to snack on plain or with a dip.