Eating a balanced diet can help keep your weight steady, reduce the risk of illnesses, boost energy levels, and provide micronutrients essential for growth and development.
Carbohydrate-rich foods, like grains and fruits, are a central part of a balanced diet. But long-held assumptions that separate carbs into simplistic 'good' and 'bad' categories have dogged our understanding of what they offer nutritionally.
Fruits & Vegetables
Fruits and vegetables provide a variety of nutrients, including fiber, vitamins, and minerals, which are essential for the health and well-being of children and adults. They also contain many phytochemicals and compounds that can help prevent and treat disease.
Nutritional science has shown that a diet rich in fruits and vegetables is associated with a reduced risk of cardiovascular disease, diabetes, obesity, and cancer. In addition, vegetables contain low levels of sodium and potassium which can prevent high blood pressure and promote a healthy heart.
A healthy diet should be based on a wide variety of foods from all food groups. This will help prevent nutritional deficiencies and ensure optimum growth, development, and health throughout life.
The main purpose of a balanced diet is to obtain the necessary amounts of energy, protein, carbohydrate, vitamins and minerals. This helps to prevent the age-related decline of physiological functions of the body, improves longevity and immunity, and slows the progression of degenerative diseases.
At Common Farms, we have a passion for growing nutrient-dense produce that can be used to support an overall balanced diet. In fact, we’ve compiled a list of the top 20 fruits and vegetables that are nutrient-dense in their raw state (see below).
Our goal is to grow a variety of products that can be used as part of a daily, balanced diet. This includes a range of green leafy, yellow/orange, citrus and cruciferous items.
Fruits and vegetables are often overlooked, but they’re an important part of a nutritious diet. They are a good source of nutrients, are easy to prepare, and provide many benefits for the body. Adding more fruits and vegetables to your diet is one of the best ways to stay healthy and happy.
Meat & Poultry
Meat and poultry are important sources of protein, carbohydrates, fats, vitamins, minerals, and other nutrients that help maintain a healthy diet. Consumption of meat is associated with a decreased risk of obesity, diabetes, heart disease, and cancer.
Meat is an excellent source of vitamins and minerals, especially vitamin B complex (thiamine, riboflavin, niacin, pyridoxine, and folate). It also contains iron and zinc. It is also a good source of omega-3 fatty acids.
Nutrition and dietary habits vary among different populations, influenced by a variety of factors, such as age, gender, and education. Several epidemiological studies carried out in diverse environments, have shown that meat intake is positively associated with health.
Consumers are putting more emphasis on nutritional choices when purchasing meat and poultry. They are making leaner cuts and portion control a priority. This has led to increased demand for natural and organic products.
Shoppers are also experimenting with plant-based alternatives, with the most popular being eggs and beans. These products are appealing because they provide protein without the calories and cholesterol found in meat.
Despite some early missteps in the plant-based meat space, formulators are making significant progress. They are using clean and simple labels to communicate their unique offerings to today’s health-, wellness-, and sustainability-conscious consumers.
Price per pound remains the most influential factor driving meat and poultry purchases. Appearance is second. Other mega trends impacting the purchase include local sourcing, sustainability, and health and wellness. Supermarkets remain the dominant outlet for fresh meat and poultry. Alternative channels like farmers’ markets are growing in popularity, attracting 15 percent of shoppers.
Grains & Legumes
Grains are a good source of B vitamins, iron, zinc, folic acid, and magnesium. They also have a high fiber content which helps to control blood glucose and reduce the risk of cardiovascular disease.
In addition, they are an excellent source of dietary fiber which contributes to a healthy digestive tract and can help to manage weight. They are naturally low in fat and contain phytochemicals that may protect against digestive cancers.
Legumes are a group of plant foods, mostly from the Fabaceae family. These include beans, lentils, and peas. They are a good source of dietary protein, fiber, folate, iron, copper, and manganese and can be consumed as an integral part of any healthy diet.
Grain legumes are a significant contribution to global food security and nutrition with their unique ability to fix atmospheric nitrogen in the soil, improve crop yield and reduce fertilizer input requirements. However, the current production and consumption of grain legumes in developed and developing countries have been declining over recent decades.
These crops are also a good source of micronutrients such as thiamine (B1), riboflavin (B2), niacin (B3), vitamin E, selenium, and zinc. In addition, they are high in antioxidants such as lutein and zeaxanthin. These micronutrients are essential for the development of a healthy immune system and are crucial for eye and retina health.
Dairy & Milk
Milk and other dairy foods are essential for a well-balanced diet, as they contain many nutrients. These include calcium, potassium, phosphorus, vitamin D, and protein.
Cow's and goat's milk are both high in these nutrients, but a cup of whole milk contains nearly one-third of the recommended daily calcium intake. It also provides a healthy dose of magnesium, zinc, and B vitamins.
Another important nutrient in milk is potassium, which helps to balance blood pressure and lowers the risk of heart disease. This nutrient is also needed for normal nerve function and cell growth.
Calcium is a key mineral that contributes to the growth and repair of bones throughout life. Low levels of this mineral can lead to bone weakness, which increases the risk of fractures.
In addition, dairy products help people absorb protein and vitamin D, which are critical for muscle strength. A shortage of these nutrients can also cause weakened muscles and bone loss.
The American Academy of Pediatrics recommends consuming three to four servings of milk per day, including low-fat, fat-free, and nonfat varieties. Lactose-intolerant individuals are especially encouraged to consume cultured dairy products, such as yogurt, which contain lactase that can break down the sugar in milk.
Despite the growing criticism of dairy, it continues to be a significant part of a balanced diet. As Congress continues to debate the Child Nutrition Act, the dairy industry will continue to work with health experts to ensure that these important nutrients are not lost in the midst of the debate over other types of food.
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Beverages
In recent years, beverage innovation has been booming. This includes functional, fortified, and low-alcohol options.
One trend that is gaining traction is the use of fruity flavors to create refreshing and complex drinks. Manufacturers are layering different citrus fruits, pairing lesser-known citruses such as yuzu and mandarin with more established orange, lemon, and grapefruit profiles.
Another trend that is gaining popularity is the fortification of beverages with key nutrients. This has seen brands such as Innocent, Purdey's, and Tetley fortify their products with vitamin C, zinc, and other minerals.
These fortified drinks can help people to meet their nutrient requirements and are a great way of appealing to health-conscious consumers. In addition, these beverages are often low-calorie and can be used as a substitute for high-calorie alcoholic drinks.
A recent study by Distill Ventures found that 61% of consumers were looking for better choices in low and no alcoholic beverages. This is leading to a growth in mocktails, ready-to-drink (RTD) tea and botanical beverages.
In addition, manufacturers are offering less-sweet flavor, profiles to their beverages, avoiding the need for artificial sweeteners, as a move towards healthier alternatives. A further factor that is impacting the beverage industry is the ongoing war on sugar.
While the existing literature on dietary compensation for caloric beverages is limited, the present study complements this field by examining a more real-world setting and the effects of context and cognitive factors. The findings suggest that compensation for beverages is lower in real-world settings than has been observed in some laboratory and intervention studies. This is likely attributable to a variety of contextual and cognitive factors.
