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By balanced or balanced diet we mean a correct way of eating both from a quantitative and qualitative point of view.
Balanced nutrition aims to ensure an adequate supply of energy and nutrients, preventing both nutritional deficiencies and excesses (both harmful).
Importance of a Varied Diet
To be balanced, the diet must also be varied. In this way, in fact, it is more likely that all the nutrients the body needs are taken in the right quantities. Furthermore, the negative consequences deriving from the ingestion of potentially harmful substances, which may be present from the outset or formed following the food processing, storage and cooking processes, are minimized.
Old Food Pyramid
At the "beginning of the 90s" the so-called food pyramid was spread in the United States, with the aim of providing a simple guide in choosing the right food and portions. The foods present at the base of the polygon were those to be consumed in greater quantities and, as you climbed towards the apex of the pyramid, it was necessary to reduce the intake of the various foods represented in the figure.
The pyramid was created to spread a short but incisive message to the US population: fats are bad and complex carbohydrates are good. The transmission of a signal of this type was essential to reduce the presence of fat in the American diet.
The invitation to reduce lipid intake stemmed from the observation that in Western countries the abundant consumption of lipids was accompanied by a "high incidence of cardiovascular diseases.
Subsequently, numerous scientific evidences showed that this correlation is valid only if an excess of saturated fat is consumed. On the contrary, omega-3 polyunsaturated fatty acids reduce the levels of triglycerides in the blood and as such are endowed with an antithrombotic action. In addition, monounsaturated fatty acids (such as oleic acid present above all in olive oil) lower the LDL-cholesterol levels, without affecting HDL-cholesterol levels.
It should also be borne in mind that not all complex carbohydrates are good for you. For example, refined grains (white bread, polished rice) cause faster increases in blood sugar than whole grains (i.e. they have a higher glycemic index). Furthermore, the refining process depletes the precious load of fibers, vitamins and minerals contained in whole foods.
Furthermore, in the old food pyramid no distinction is made between the different protein sources; today, we know instead that it is good to favor the consumption of white meat and fish, because they are poorer in unsaturated fats, more digestible and, as regards fish specialties, richer in omega-three fatty acids. On the other hand, it is necessary to limit the consumption of red meat, eggs and dairy products.
Finally, dried fruit must be present, albeit in limited quantities, in the daily diet. These foods are indeed precious, because they are rich in vitamin E and "good" fats. Unfortunately, dried fruit is extremely caloric and should therefore be consumed in moderation (10-20 g per day).
The New Pyramid for a "balanced diet
On the basis of these criticisms, a new food pyramid has been released, at the base of which the extreme importance of daily physical activity, correct hydration and control of body weight is emphasized.
The guidelines of the new pyramid for healthy eating encourage the (moderate) consumption of healthy fats and that of whole grains. On the contrary, the consumption of refined carbohydrates and red meat is discouraged. These dietary recommendations have been drawn up on the basis of epidemiological studies, which have found that eating in this way reduces the risk of cardiovascular disease. On the other hand, constant physical exercise and maintenance of a healthy weight reduce the incidence of many types of cancer.
