A balanced diet is essential to stay healthy and fit as it contains all the essential macro and micro nutrients. The balanced diet prevents diseases, boosts immunity, keeps the weight in check, provides energy and increases longevity. The essential nutrients in a balanced diet are fruits and vegetables, protein rich foods, carbs and fats as well as foods that are rich in micronutrients. It is advisable that a balanced diet for adults contains about 2320 calories. You should take into account your age, occupation, stage of health and local climate when creating a balanced diet chart for yourself.
Maintaining good health is the key to leading long and fulfilling lives. When trying to become fitter, there are a lot of things to take into account such as exercise, BMI, and, and most importantly your diet. The kind of food that people eat directly translates to how it gets absorbed and used by their bodies. If you eat a healthy diet with plenty of fruits and vegetables that contain all major and minor nutrients, you will remain quite fit. However, if you continue to consume junk foods for long periods of time, your health will slowly deteriorate. Thus, keeping a healthy diet chart. In the long run, it is incredibly important to maintain our health and fitness levels. In this article, we’ll take a look at the importance of a balanced diet and some examples of what a daily diet chart should look like.
It is essential to include the following nutrients in a healthy diet chart:
According to nutritionists, about 40% of your daily caloric intake should come from fruits and vegetables. Ideally, every meal should include a colourful assortment of fruits and veggies. When you do this every day, you receive an adequate supply of essential vitamins, potassium, folate, minerals, antioxidants, and more. Consume raw as well as cooked vegetables and fruit.
Fruits like bananas contain potassium, a key nutrient for a healthy diet. Another essential fruit is pomegranate which is beneficial for all kinds of reasons — from aiding in boosting metabolism while also being antioxidant-rich. Another must-have is tomatoes as they contain lycopene which can prevent cancer. Leafy greens vegetables are also vital to a balanced nutrition plan but don’t neglect brinjals, onions, beets, garlic, etc.
About 25% of your daily nutritional consumption should be protein. Protein is a filling macronutrient making it good for those who have a habit of binge-eating unhealthy foods. Besides aiding in feelings of satiety for long periods, protein is also essential for muscle building. The more muscle you have, the higher your metabolism will be. Overall, you can eat less, burn more, and get stronger. Amino acids from proteins are also essential in cellular function, as well as building strong bones.
Carbohydrates are essential to a balanced diet. They are the source of glucose which the body uses to generate energy as ATP. There are 3 types of carbs — starch, sugar, and fibre. Nutritionists recommend cutting down on processed sugar and eating natural sugars in moderation. For starches, consumption in moderation is ideal, provided they are also rich in fibre. Consider eating whole grains such as buckwheat, quinoa, rye, and barley. Not only are these a great Vitamin B, but they are also released slower in the body than processed carbs due to their low glycemic index. This allows a steady release of energy as your day progresses without a heavy crash.
When creating a balanced diet food chart, you cannot do without fats. They are essential for brain, bone, and skin health. Fats help the body store energy while using up nutrients. The healthiest types of fats are unsaturated fats, known to decrease stomach inflammation and heart disease. These include avocados, nuts, and seeds. It is recommended that a person’s diet consist mostly of unsaturated fats, with saturated fats in moderation, and zero trans fats.
The following daily diet chart is recommended for adults who lead sedentary lifestyles:
2320 Kcals |
|||
Food Groups |
Portion (Grams) |
Sedentary |
|
Men |
Women |
||
Cereals Millets |
30 |
12.5 |
9 |
Pulses |
30 |
2.5 |
2 |
Milk & Milk products |
100ml |
3 |
3 |
Roots & Tubers |
100 |
2 |
2 |
Green Leafy Vegetables |
100 |
1 |
1 |
Other Vegetables |
100 |
2 |
2 |
Fruits |
100 |
1 |
1 |
Sugar |
5 |
4 |
4 |
Oils & Fats |
5 |
5 |
4 |
The following daily diet chart is recommended for children who lead sedentary lifestyles.
Food Groups |
Portion (Grams) |
1-3 yrs |
4-6 yrs |
7-9yrs |
10-12yrs |
13-15yrs |
16-18yrs |
|||
girls |
boys |
girls |
boys |
girls |
boys |
|||||
Cereals Millets |
30 |
2 |
4 |
6 |
8 |
10 |
11 |
14 |
11 |
15 |
Pulses |
30 |
1 |
1 |
2 |
2 |
2 |
2 |
2.5 |
2.5 |
3 |
Milk & Milk products |
100ml |
5 |
5 |
5 |
5 |
5 |
5 |
5 |
5 |
5 |
Roots & Tubers |
100 |
0.5 |
1 |
1 |
1 |
1 |
1 |
1.5 |
2 |
2 |
Green Leafy Vegetables |
100 |
0.5 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
Other Vegetables |
100 |
0.5 |
1 |
1 |
2 |
2 |
2 |
2 |
2 |
2 |
Fruits |
100 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
1 |
Sugar |
5 |
3 |
4 |
4 |
6 |
6 |
5 |
4 |
5 |
6 |
Oils & Fats |
5 |
5 |
5 |
6 |
7 |
7 |
8 |
9 |
7 |
10 |
Having a healthy diet chart can be very helpful in ensuring your health is managed. However, in case you wish to remain truly protected against any medical situations, you can also look into getting a health insurance plan.
The following factors impact what a balanced diet will look like for different people.
Growing children also require more essential nutrients like phosphorus and calcium to build strong bones in their formative years. Children also have a higher metabolism and can get away with a higher carbohydrate consumption than adults who require more fats and proteins which can help in feeling full for longer.
An athlete, carpenter, or labourer will do better with a protein and carbohydrate-rich diet than an individual who lives a more sedentary lifestyle.
Since foods release heat in the body, the ratio of macronutrients can determine how hot or cool a body remains. In colder climates, it's recommended to eat more proteins and fats as these are released slower and keep us full for longer. On the other hand, a more balanced diet is recommended for warmer climates.
If one is recovering from an illness, they require more minerals,
A balanced diet is a surefire way to secure your long-term health. It can affect everything in your daily functioning, from your vision to your concentration abilities. If you are confused about how to make a chart, you can search the internet for ‘balanced diet chart drawings’ or ‘balance diet diagrams’ for inspiration. Ensure you create a daily routine balanced diet chart containing key nutrients like proteins, carbohydrates, and fats, in the right proportions for your body. You can also use our calorie calculator to keep your calories on track. Another way to secure your long-term health is by considering health insurance from Bajaj Markets.
A balanced diet that contains all the nutrients such as proteins, vitamins, fats, carbohydrates, minerals, and water in correct proportion is called a balanced diet.
A balanced diet helps in the following ways:It helps in disease prevention., It can help in controlling weight, Helpful for meeting the nutritional requirements, Keep immune function healthy, Aids in restful sleep, Supports one’s mental wellbeing.
One’s occupation, age, and state of health primarily affect what kind of balanced diet one should consume. Additionally, climate also makes a difference.
A balanced diet can help you maintain a healthy weight. It is also great as a means of disease prevention. It also supports good immune functioning. A balanced diet has been linked to improved sleep, and thereby improved mental functioning.
In decreasing quantity, a balanced diet should consist of raw fruits and vegetables, whole grains, low fat dairy products, lean meat, poultry, sea food, salads, beans, nuts, and seeds, and simple sugars or dessert.
You can make a balanced diet pie chart with the help of Microsoft Excel or the pie chart tools that are available online for free.
There are many medical websites that can give you detailed diet charts for all age groups.