A balanced diet: Your guide to preventing chronic diseases
In our modern era, nutrition is no longer limited to simply satisfying hunger or enjoying taste. The concept has evolved throughout history to become a cornerstone of preventative medicine. Since ancient times, human civilizations have recognized the close relationship between what we eat and our health, a fact that modern science now confirms by asserting that a balanced diet is the first line of defense against many diseases.
Principles of healthy nutrition according to experts
The journey to sustainable health begins with adopting a balanced diet, as emphasized by the Gulf Health Council and global health organizations. This approach is based on diversity and inclusivity, meaning daily meals should include foods from all the major food groups. This includes fiber-rich fruits and vegetables, whole grains that provide sustained energy, and healthy proteins and beneficial fats that support vital bodily functions.
Regarding beverages, experts always recommend water as the primary choice for hydration, with the option of consuming milk or fortified alternatives, and tea and coffee in moderation and without added sugar. Natural juices are also permitted in limited quantities, while sugary drinks and sodas should be avoided as they contribute to increased calorie intake without any significant nutritional value.
Health importance and expected impact
Adherence to a balanced diet is of paramount importance at the local, regional, and international levels. In the Arabian Gulf region, where rates of chronic diseases such as type 2 diabetes, hypertension, and obesity are on the rise, adopting a healthy lifestyle is a necessity, not a luxury. This dietary pattern contributes to:
- Achieving a calorie balance and maintaining an ideal weight.
- Reducing the economic and health burden resulting from the treatment of chronic diseases.
- Boosting the body's overall immunity and raising the level of activity and mental focus.
The essential components of a balanced diet
To maximize benefits, the roles of different food groups must be understood:
1. Complex carbohydrates
It is the main source of energy. It is advisable to focus on whole grains such as oats and brown rice instead of refined grains, due to their effective role in improving digestion and regulating blood sugar levels.
2. Proteins
It is the building block for muscle and tissue formation and hormone production. Variety is key here, by combining animal sources (such as fish, eggs and white meat) and plant sources (such as legumes and nuts) to ensure that all amino acids are obtained.
3. Healthy fats
Not all fats are bad; unsaturated fats such as olive oil and omega-3 found in fish are very important for heart and brain health, and should replace saturated and trans fats.
4. Vitamins and minerals
The elements of prevention and protection, which are abundant in colorful vegetables, fruits, and dairy products, play a pivotal role in boosting immunity and bone health.
The healthy plate rule: How do you divide your meal?
To put these concepts into practice, you can follow the “healthy plate” model, which ensures you get the ideal proportions:
- Half the plate: is reserved for vegetables and fruits of various colors.
- One quarter of the plate: for whole grains.
- A quarter of the plate: for healthy proteins (with reduced red and processed meats).
- Fats: Use healthy vegetable oils in moderation.
- Hydration: Drink sufficient amounts of water, ranging from 2.7 to 3.7 liters per day, depending on need and activity.
