Ten Principles of a Healthy Balanced diet

Balanced diet should consist of 60% carbohydrate, less than 20% fat, less than 10 % saturated fat, 20% protein, eat as little cholesterol as possible, less than 2 grams salt per day, and avoid alcohol (or at least no more than 2 units (glasses) per day). It should contain just enough calories for the needs of each person, depending on size and activities. There are things to be paid attention in applying a healthy balanced diet in your life. These are ten principles of a healthy balanced diet:

1. Children over the age of two years should be taught by example that they should get into the habit of eating a low fat, low salt diet. Fat children become fat adults at risk of dying unnecessarily young from heart attacks. Encourage children to exercise every day. Educate them at a very young age not to eat fast food, junk food containing fat and salt, ice cream and other fattening foods, including candy and chocolate.
2. Without driving yourself crazy and becoming obsessed, be aware of what you eat. Remember that as long as you eat a healthy diet, you should never be hungry. Don’t go on a diet. Just eat healthy food and lots of it. This is particularly important for people with coronary heart disease or vascular disease.
3. Eat as little fat, sugar, and salt as possible. Fat contains twice as many calories as protein or carbohydrates.
4. Don’t reward yourself with creamy, fattening desserts or chocolate, cakes, and cookies because you have not eaten much during the day. If you are trying to lose weight and get fed up or bored, don’t stray from your healthy habits; you will feel even more fed up. Eating the very occasional creamy dessert (perhaps once a month) is not dangerous.
5. Lean meat, fresh fish, beans, carbohydrates (pasta, bread, rice, in moderation), and fresh vegetables and fruit are good for you.
6. Take-out and fast food are bad and fattening. They contain a lot of fat and salt. It is difficult to know what goes into it, how it is cooked, or who cooks it. Eat it if you must, but if so, only very occasionally, perhaps once a month at most.
7. Don’t drink more than two units of alcohol per day. It is fattening and makes you feel less energetic the next day. A small amount of alcohol (one unit per day) may offer benefits, but there is no convincing evidence that red wine is better than any other type of alcohol. Alcohol is fattening. In excess, apart from all the other problems it causes, it increases cholesterol, weakens the heart, and causes rhythm problems.
8. Processed, canned, packaged, and ready-to-eat meals contain preservatives and lots of fat and salt. Even the “lower calorie” or “lean” meals are fattening. “Diet” drinks make you feel less guilty but may contain calories or sugar.
9. Be aware of claims in the press, TV, radio, and diet books that a certain type of food (we have had unsubstantiated claims for oat bran, garlic, vitamin E, and lots of other foods) protects against heart problems and will make you live a long life as a beautiful person. Be wary also about fad diets, for example, a high fat, high protein diet to lose weight. They can be dangerous and should not be followed for long periods of time because they are unbalanced and unhealthy.
10. There is no clinical scientific evidence that food supplements, vitamins, and health food protect against heart disease. A person eating a full balanced diet does not need any supplements. Keep it simple. There are no “superfoods.”

By paying attention in consuming foods based on 10 principles of a healthy balanced diet on the above means that you have already made a big step for your healthy life, including for your heart.

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