Health & Wellness

Why choose a balanced diet?

In a day, our body needs over forty (40) different nutrients. To properly satisfy our body’s nutritional daily nutritional requirement we should eat daily  a variety of nutrient-packed foods, giving emphasis on fruits, vegetables, whole grains and fat-free or low-fat milk and milk products, including lean meats, poultry, fish, beans, eggs and nuts, low in saturated fats, Trans fats, cholesterol, salt (sodium) and added sugars. Part also of the Balanced Diet requirement  is to stay within your daily calorie requirement based on your level of activity. Excess energy from carbohydrates, fat, protein and alcohol will be stored in the body as fat. To best help you in determining your nutritional needs, talk to your healthcare provider and a Licensed Nutritionist-Dietitian.


What is a Healthy Diet?

According to USDA’s  “My Pyramid, -  a Healthy Diet is one that provides enough of each essential nutrients from each required food groups based on an average daily nutritional requirement.

The most important factor of a healthy eating style is your total diet or the overall pattern of the food you eat. If food is consumed in moderation with appropriate portion size and combined with regular physical activity. One meal will not make or break your diet. Proper diet is proper analysis of your own daily value requirement based on your own unique physical condition and age.



Our body is composed of cells, tissues and organs. These parts are constantly making use of fuel and nutrients derived from food.  Carbohydrates, Proteins and Fat are your macronutrients which continually replenish the energy you spend daily.


Our body uses carbohydrates to make glucose which is one of the major sources of energy and helps everything functioning.  Carbohydrates is the body’s first source of energy. The body uses glucose immediately or stores it in your liver and muscles for when it is needed. Carbohydrates are found in cereals, grains, breads, fruits, vegetables, dairy products and foods containing sugar.


Proteins are body-building nutrients and the material for the muscles. No new living tissue can be built without them. Some proteins form structures such as muscle, bone, skin and other tissues. The proteins we eat are digested into amino acids which later are used to replenish the proteins in our bodies.

Protein sources are meats, poultry, and fish, legumes (dry beans and peas), tofu, eggs, nuts and seeds, milk and milk products, grains, some vegetables, and some fruits (but provide only small amounts of protein relative to other sources).


Fat is a  stored form of energy in our body. They also help protect organs and help keep the body warm.  Fats help the body absorb some nutrients and produce important hormones, too. There are four major dietary fats in the foods we eat: saturated fats, transfats, monounsaturated fats and polyunsaturated fats.  The four types have different chemical structures and physical properties.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil). In general, nuts, vegetable oils, and fish are sources of unsaturated fats.



Calories are units of energy, expressed in kcal or kj. They are found in all food items. Our body burns this source of energy to support the daily activity of our body..  When consumed in excess, they are deposited in the body as fat or adipose tissue.

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