Top Health Fitness Tips

Tips For a Balanced and Healthy Diet

Image default

In the daily workshops or healthy habits are done by the nurses these patients are admitted in galatea clinic, it is found that there are a lot of health professionals they do not know about the fundamental  aspects of mental health or balances diet. however, the  brain is responsible for the 20% of the energy we use daily in our life and it represents 2-3% of body weight.

At the same time in other places due to the work shifts, work load, by the low quality meals at some work places, and also do not have correct routine of meal time which can effect psychophysical well-being negatively.

One of the five workshop sessions is dedicated exclusively to raising awareness of the importance of diet care and promoting realistic and healthy eating habits.

Nutrients influence cognitive functions (memory, concentration and performance), emotional state and critical biological functions such as sleep and alertness. Among other hypotheses, it is argued that foods that affect behavior do so by influencing neurotransmitter levels, particularly serotonin. The foods that most affect this neurotransmission system are carbohydrates and proteins.

Three general principles should govern a balanced diet and diet:

  1. Cover the caloric or energy needs of the body.

Firstly, Individual energy needs depend on body composition, age, gender and level of physical activity. It is the only factor we can influence to modify our energy expenditure.

  1. Provide the necessary nutritional requirements:

Proteins: 12-15%

Carbohydrates: 55-60%

Lipids: 30%

  1. Make a balanced and varied diet eating foods from all groups.

Moreover, It is essential not to skip any meal and distribute energy and food eaten at each meal properly. The daily distribution should be:

25% for breakfast (in two doses, when getting up and mid-morning).

35% for food.

15% for a snack.

25% for dinner.

The Mediterranean diet allows, without great effort, to guarantee this balance. It is also essential to respect meals on time to not spend many hours fasting, avoid copious meals before bedtime, and avoid alcohol, tobacco, and stimulants.

Some foods provide essential nutrients for emotional well-being:

Essential amino acids:

However, Tryptophan (a building block of proteins). The brain uses it for the synthesis of serotonin. It helps induce sleep naturally (by acting as an internal clock and determining sleep-wake cycles), reduces anxiety and tension, and may have a mild antidepressant effect. Some foods rich in tryptophan are oily fish, eggs, turkey, chicken, legumes, dairy products, rice, fruits (kiwi, banana, pineapple, avocado), nuts, and cereals.

Precursor amino acids of dopamine (phenylalanine and tyrosine): dopamine is a neurotransmitter related to the body’s level of alertness, some cognitive functions (such as memory), and mood. Some foods rich in phenylalanine are eggs, meat, milk and dairy products, oily fish, legumes, nuts, and cocoa. Those that provide us with tyrosine have high amounts of protein, such as meats (poultry, beef and pork), eggs, cheese and legumes.

Vitamins: all of the B groups have a favorable influence on the functioning of the brain and the nervous system. The deficiency states of this group can cause irritability, mental confusion, and lack of concentration and memory. In the most severe cases, even lethargy and depression. The foods in which you can find high source of vitamin-B are milk, beef, pork, legumes, whole grains, etc

In the synthesis of serotonin and other neurotransmitters minerals is involved. For example, The one who is effected with the iron deficiencies can reduce the ability to focus, concentrate and to one cognitive performance. Sometimes, pictures of apathy and lack of energy can be due to anemia due to lack of iron (iron deficiency anemia). Some foods rich in iron are seafood, spinach, liver meat and other organs, legumes, red meat, quinoa, and tofu.

According to the recent studies it has found that Omega-3 fatty acids type lipid has an relationship between lipid and mood. The food has high source of omega-3 fatty acids are green leafy vegetables, nuts, shellfish, seeds, olive oil, and avocado.


This is to say, So let’s not forget that a complete method to mental health requires a balanced diet. And we hope Balanced and Healthy Diet Tips you find informative; we regularly update tips for being healthy and fit. Please keep supporting us. Thank you.

Users also Read