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  • Sep 21st 2022 at 5:47 AM
    Well-Balanced Diet

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    The Bottom Line between Healthy Eating and Physical Activities that Promote Effective Metabolic Process

    Scholars of the principles and techniques of the behavior self-management state that the resulting metabolic process of the human body heavily relies on the stability or instability between the energy intake from the food consumption and energy expenditures from physical activities (Creer, 1997). At the same time, researchers of the psychological self-understanding principles and practices identified that the effectiveness of one’s metabolic process also depended on a natural point in stability of body weight when fat level remained above the body’s crucial set point, which responded for the severity of the sense of hunger (Weiten & Lloyd, 2006). Furthermore, regardless of the body weight mass index, it is imperative for an individual to consume the balanced variety of foods, which includes such six essential nutrients as proteins, fats, carbohydrates, vitamins, minerals and fiber (Creer, 1997). These nutrients are believed to supply the body with energy, assist in the release of this energy and facilitate digestion.

    In this respect, the development of the well-balanced diet should be based on the sparing consumption of the basic essential commodities that enhance cardiovascular fitness, contribute to the prevention of the obesity-related factors, reduce the potentially damaging effects of stress, and, above all, decrease physiological risk mechanisms of different types of cancer (Weiten & Lloyd, 2006). Therefore, a healthy diet should be based on the pyramid concept, which excludes excessive consumption of saturated fats, cholesterol-refined grain carbohydrates, sugar and salt, and underlies the consumption of the following ingredients:

    1. Sparing consumption of red meat and butter with white rice, white bread, potatoes, pasta and sweets;

    2. Intake of dairy foods or calcium supplements at maximum two times per day;

    3. Consumption of fish, poultry and eggs at maximum two times per day;

    4. Intake of nuts and legumes at minimum once per day;

    5. Sparing consumption of vegetables and fruits at minimum two times per day;

    6. Sparing consumption of whole grain foods and plant oils, which include olive, canola, corn, sunflower, peanut and other vegetable oils (Creer, 1997; Weiten & Lloyd, 2006). Furthermore, the base of this nutritious pyramid should be supplemented with the daily exercises and weight control measures (Weiten & Lloyd, 2006).

    To conclude, development and adjustment to a well-balanced diet involves recognition of the patterns of the nutritional adequacy and limitation of the counterproductive substances. Additionally, the association between well-moderated food consumption and health should be based on the acknowledgment of the importance of frequent physical activities, which reinforce the metabolic process and create additional health benefits.


    Creer, T. L. (1997). Diet and weight control. In T. L. Creer (Ed.), Psychology of adjustment: An applied approach (pp. 161-178). Upper Saddle River, NJ: Prentice Hall.

    Weiten, W., & Lloyd, M. A. (2006). Psychology and physical health. In W. Weiten (Ed.), Psychology applied to modern life: Adjustment in the 21st century (8th ed, pp. 442-469). Belmont, CA: Thomson Higher Education.

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