A well-balanced diet is very much essential to help children and adults alike at their healthy and happy best. The Balanced diet chart has existed as a healthy food pyramid. Well, food pyramids include all the healthy and nutrients foods your body actually requires. This includes vitamins, minerals, carbohydrates, proteins, fibers and good fats.

Nowadays people misunderstanding the word diet by not taking adequate amount of food intake by thinking of losing and gaining weight. A proper balanced diet includes healthy food intake rather than not stopping to eat food. A balanced diet chart contains active nutritious foods that includes both green and non-green things.

 What is a balance diet?

 

Chart Of Balanced Diet

A balance diet is the one that completes all the nutritional requirements of a person’s needs in the body. This diet provides all the nutrients a person requires without avoiding the recommended daily calorie intake. Balance diet is consisted of foods from five food groups. They are starchy, fruits, vegetables, protein, diary, carbohydrates, healthy fats. Each offers extensive ranges of vitamins and minerals as per our body requirements t function efficiently.

According to the latest recommendation if we Define balanced diet, it’s a balanced meal including fruits and vegetables that should be half of your plate and remaining half should contain proteins and grains.

Health is wealth! This is a very popular quote that signifies the importance of heath and healthy life style. To maintain a healthy lifestyle the Balanced diet chart plays a major role. While understanding the Importance of balanced diet we should know what its actually. For example, too light diet would lower the energy and too heavy diet would invite diseases and make us full of cholesterol and fat. Hence in both the cases either too heavy or light diet cause health issues. Thus, balance diet chart is must to maintain a healthy life style.

When it comes to implementation of a balance diet people think its very difficult to follow, but it requires only some food habits change and good balance diet chart according to the body needs. For a healthy life style, one should know the Importance of balanced diet and for getting best results one should follow the diet plan.

Benefits of balance diet

A balance diet will keep you fit and healthy all the time with great energy and power. Preparing a healthy diet plan demands lately, therefore begin by identifying the number of calories people (and your family people) need. Understanding about the energy intake you require assists you figure out how much and which kinds of meals you should eat. Following are the advantages of balance diet-

  • Help you live longer and healthy.
  • Keeps teeth, skin and eyes healthy.
  • Supports muscles.
  • Boosts immunity.
  • Lower the risks of cancer, chronic diseases, heart disease, type-2 diabetics.
  • Helps to support healthy pregnancies and breast feeding.
  • Helps to elevate digestive system function.

Balance diet will improve your sleep, provide energy, maintain weight and improve brain function effectively.

A Balanced diet chart is good for your physical and mental health. It can minimize the risk of obesity, heart disease, hypertension, depression, cancer.

Why you should follow Balanced diet chart?

Our body needs proper nutrients and healthy fats, minerals and energy in a proper proportion. There are several essential balanced diet that includes carbs, protein, fat, fibre, vitamins, minerals and water.

Balanced diet chart- table

  • Eat less- fat, oil, sugar, salt
  • Eat moderately- dairy products, meat, fish, egg, beans
  • Eat more-fruit and vegetables
  • Eat most- cereals and whole grains

Planning for a balanced diet chart

Prepare a meal plan- making a weekly meal plan will help you to consume balanced diet. Plans meals and snacks accordingly, so that you can eat al kinds of foods throughout the day while balancing them.

Grocery shopping- keeping healthy foods from each food groups in your kitchen will help managing balance meal and maintain balance diet will be easy. Keep a good number of fresh fruits, vegetables, dairy (like low-fat milk, yogurt, and cheese), and lean proteins (chicken, fish, meat).

Get assistance from dietician/nutritionist- A dietitian is a nutrition expert that can give you better guidance on balanced diet chart and healthy eating. By this you will be able to educate yourself on the benefits of a balanced diet. Hence, you will get to know where you lacking diet and accordingly you can prepare a balance meal.

Specially make sure to eat from 5 food groups- they are protein, vegetables, fruits, dairy, and grains. Each food group offers different essential nutrients that your body needs. Try to include in your meal foods from each group every day.

Add some healthy fats in your balance diet chart. Some kinds of fat are known as “heart-healthy” including omega-3 fats and monounsaturated fats. These have several health benefits. They will improve blood lipid levels and help to support brain development in children. Consume fat in moderation without totally cut it our from your diet. Foods that contain omega-3 fats include salmon, mackerel, herring, sardines, tuna, walnuts, canola oil, and flaxseeds. Monounsaturated fats are foods like olive oil, avocado, olives, and hazelnuts.

Eat three meals daily- Eating 3 or more meals a day would make it easier for you to get all the vital nutrients your body requires every day. By skipping meal, it may put you in risk of not getting adequate number of foods that your body needs. Daily snacks and meal offer you a stable flow of energy to your brain and this way blood sugar level helps the brain functions well.

Balance diet example

Breakfast– scrambled eggs with vegetables and cheese.

Lunch– whole wheat wrap with lean turkey and cheese and 1 cup baby carrots.

Afternoon snacks– small apple and a cheese stick.

Dinner – large spinach salad with raw vegetables and 4 oz. of grilled salmon.

Drink plenty of fluids- you should drink at least 8 glasses of water daily. This will keep you hydrated all day long. Drink water and other sugar-free liquids and eat foods with high water content, fruit like watermelon and broth-based soups. Choose liquid like water, iced tea, decaf coffee, or no-calorie flavored waters.

Eating right portion of food is important. portion sizes of fruits and vegetables can be compared with grains. These are low-calorie, but full of nutrients. It will make up to 50% of your meals and snacks. Foods from the grain group like pasta, rice or bread should be taken sometimes not every day. 1/2 cup of grains like rice or pasta is a serving and 1 oz of items like bread is also 1 serving.

Dairy and protein-based foods offer a lot of nutrition and should be consumed at most meals and snacks. Consuming 3-4 oz protein, 1 cup or 1 oz of dairy foods are appropriate portion sizes.

Limit your saturated fat and sugar intake. Maintaining a balanced diet chart does not mean that you should avoid your favorite foods like sweets, cheese or macaroni. You can eat these foods in moderation and enjoy your food. Moderation means twice a month you can have your favorite food like pizza and burger.

According to Balance diet chart an average man should eat under 30g of saturated fat a day, 95g of fat in total.

An average woman should eat under 20g of saturated fat a day, 70g of fat in total.

The basic rule of maintaining healthy eating becomes not what your body functions in the metabolic process, but it’s the proportions that the foods are introduced in your system. For example, if you consume processed sugar, it will give you a quick source of energy. But by replacing it with natural sugar from fruits will last long and it is burned very slow in your system.

Balance diet chart provides you to improve your health. Getting a balance diet is simple. If you have gained too much weight then avoid eating foods that you mostly eat. Then minimize the prefer quantity until your weight becomes back to normal. Drink lots of water.

By following a proper balance diet chart you can lead a healthy and happy life.

Components of balanced diet chart

Components of balanced diet chart

1Carbohydrates are a vital energy source that comprises about 60% of an individual’s diet. Most of the energy needs are met by carbohydrates. Choose complex carbohydrate sources such as whole grains-wheat, millets, and brown rice.

2. Protein assists the human body in repairing cells and producing new ones. It is also essential for overall growth and development. Around 25% of daily calories should come from protein. Include pulses (moong dal, urad dal), legumes (kidney beans, black-eyed beans, chickpeas), eggs, fish, lean meat milk, and milk products (paneer, curd, cheese) in your diet.

3. Fats contribute to about 15% of daily caloric needs. They are also crucial for storing and providing vitamins and synthesizing hormones. The sound sources of fats for daily diet can come from flax seeds, sunflower seeds, olive oil, sesame oil, butter, and ghee. However, use these in moderation.

4. Fiber regulates blood sugar levels, bowel function, and bowel health. Peas, beans, leafy vegetables, cooked potatoes with skin, oats, whole grains, brown rice, nuts, and seeds are good sources of fiber. High fiber foods also add bulk which makes them more filling and satisfying. Our daily dietary fiber intake should be around 18g.

5. Vitamins and minerals are micronutrients that support metabolism, nerve functions, muscle functions, bone health, and cell production. Fruits and vegetables are the primary sources of vitamins and minerals.

6. Water is a major nutritional component that helps regulate body temperature, lubricate the joints, and protects body organs and tissues. Water also aids in transporting oxygen throughout the body. Drink at least eight glasses of water every day.

Importance of balance diet

Importance of balance diet

According to the latest recommendation if we Define balanced diet, it’s a balanced meal including fruits and vegetables that should be half of your plate and remaining half should contain proteins and grains.

balance diet will keep you fit and healthy all the time with great energy and power. Preparing a healthy diet plan demands lately, therefore begin by identifying the number of calories people (and your family people) need. Understanding about the energy intake you require assists you figure out how much and which kinds of meals you should eat. Following are the importance of balance diet-

  • Helps you live longer and healthy.
  • Keeps teeth, skin and eyes healthy.
  • Supports muscles.
  • Boosts immunity.
  • Lower the risks of cancer, chronic diseases, heart disease, type-2 diabetics.
  • Helps to support healthy pregnancies and breast feeding.
  • Helps to elevate digestive system function.

A Balance diet will improve your sleep, provide energy, maintain weight and improve brain function effectively. A Balanced diet chart is good for your physical and mental health. It can minimize the risk of obesity, heart disease, hypertension, depression, cancer.

Why you should follow Balanced diet chart?

Our body needs proper nutrients and healthy fats, minerals and energy in a proper proportion. Health is wealth, a popular quote signifies the importance of health and healthy lifestyle. To maintain a healthy lifestyle the a balanced diet chart plays a major role. While understanding the Importance of balanced diet we should know what its actually. For example, too light diet would lower the energy and too heavy diet would invite diseases and make us full of cholesterol and fat. Hence in both the cases either too heavy or light diet cause health issues. Thus, balance diet chart is must to maintain a healthy life style.

When it comes to implementation of a balance diet people think it’s very difficult to follow, but it requires some dietary habit changes and balanced diet chart according to the body needs. For a healthy life style, one should know the Importance of balanced diet and for getting best results one should follow the diet plan.

The basic rule of healthy eating is the proportions in which the foods are introduced in your system. For example, if you consume processed sugar, it will give you a quick source of energy. By replacing it with natural sugar from fruits. it will get absorbed gradually in your system.

Preparingbalance diet chart is simple. By following a proper balance diet chart, you can lead a healthy life.

Balanced diet chart for a week

Monday

Early morningLemon water
Breakfast1 cup vegetable Poha + ½ boiled corn +1 cup watermelon
Mid Morning Snack1 cup buttermilk with a handful of walnuts
Lunch1 cup jeera rice+1 cup mixed dal+1 cup stir fry vegetables+ 1 cup cucumber+ 1 cup curd
Evening Snack1 cup tea/coffee with biscuits
Dinner2 phulkas +1 cup chana masala +1 cup boondi raita
Bed Time1 glass skimmed milk

Tuesday

Early Morning1 glass juice made of green leafy vegetables
Breakfast1 cup museli with milk+1 moong dal chilla+ 1 cup papaya
Mid Morning Snack1 cup clear vegetable soup
Lunch1 cup steamed rice +1 bowl kadhi +1 cup boiled veggies+ slices of carrot , onion, cucumber
Evening Snack1 cup Roasted Chana
DinnerMulti grain Chapati+ Aloo Gobhi + curd
Bed TimeTurmeric Milk

Wednesday

Early morning1 glass orange juice
Breakfast2 Poached Egg+ 2 slices of toast+1 cup baked beans +1 cup mixed fruit
Mid Morning SnackMethi Khakra + buttermilk
LunchSphagetti with grilled chiken + roasted veggies
Evening Snack1 cup Roasted Chana
DinnerTaco salad with mushrooms + carrot stew
BedtimeA handful of Watermelon seeds

Thursday

Early Morning1/4 cup of overnight soaked fenugreek water
Breakfast2 pieces of multi grain idli + 1 cup green chutney+ 1 cup oranges
Mid Morning SnackMethi Khakra + buttermilk
Lunch2 bajra roti+ mix veg shaak + sweet potato salad
EveningMillets and dates porridge
DinnerRadga Pattise + lauki and Tomato soup
Bed TimeSkimmed Milk

Friday

Early MorningWarm Water with Wheatgrass powder
Breakfast1 cup rava khichdi +1 cup coriander chutney+1 cup pears
Mid Morning Snack1 cup sweetcorn chaat
Lunch1 cup biryani+1 cup mix raita+1 cup masala soya kabab
Evening SnackTea+Crackers
Dinner2 multigrain roti+ veg curry
Bed Timr1 glass skimmed milk  

Saturday

Early MorningWater with tulsi Drops
Breakfast1 cup cornflakes with milk+ mixed fruits
Mid Morning Snack1 cup clear vegetable soup
Lunch1 cup mango pulao+ 1 cup paneer/chicken gravy+1 cup salad
Evening SnacksFigs and Almond
Dinner2 multigrain roti+ veg curry
Bed TimeSkimmed Milk

Sunday

Early Morning1 glass warm water with lemon, honey and ginger
Breakfast1 cup poha with nuts+1 cup fruit trail mix+1 cup/tea
Mid Morning SnackBaked baby potatoes
Lunch1 cup boiled rice +1 cup palak paneer +1 cup stir fry broccoli+curd
Evening Snack1 cup phool makhana
Dinner2 phulkas + dal tadka+onion salad
Bed TimeTurmeric milk
  

Balanced diet chart for weight loss

Nowadays people misunderstanding the word diet. They are not consuming adequate amount of food to lose weight. A healthy and balanced diet means healthy food intake rather than stopping or limiting food intake. A balanced diet chart for weight loss contains active nutritious foods that are crucial for overall development.

Early Morning

A glass of warm water with 3-4 soaked almonds early in the morning Or 1 glass of wheatgrass juice with 3-4 walnuts Or one cup warm water with lemon and honey.

Breakfast

2 slices of bread toast with paneer bhurji and 1 bowl curd or 2 boiled egg whites with 1 cup of boiled veggies or 1 cup oatmeal + 1 pancake stuffed with vegetables + 1 bowl watermelons Or 2 plain dosa + ½ cup sambhar+1/2 coconut chutney.

Mid-Morning Snack

1 cup of apple or any seasonal fruit or 1 glass of coconut water with 4-5 dates or 1 bowl of mixed vegetable soup.

Lunch

1 bowl steam rice +1 bowl mixed dal + 1 bowl of bhindi sabzi+ curd or 2 multigrain roti + 1 cup chicken curry+ 1 cup chana dal+1 bowl cucumber slices. Or 1 cup brown rice + salad

Evening Snack

Roasted Makhana with black tea or Sukha Bhel with green tea or 1 cup black coffee without sugar

Dinner

2 bajra roti+ 1 cup lauki sabzi+ or 1 bowl of dahlia khichdi and 1 cup curd or 1 cup wheat porridge + 1piece baked fish + ½ cup boiled vegetables.

Post Dinner

1 warm glass of low-fat skimmed milk or 1 glass warm milk with tablespoon of turmeric powder.

Frequently Asked Questions (FAQs)

1. How can I create balanced diet chart?

· Prepare a meal plan: A weekly meal plan will help you to consume balanced diet. Plan meals and snacks accordingly, so that you can eat all kinds of foods throughout the day while balancing them.
· Grocery shopping– Keeping healthy foods from each food groups in your kitchen will help you to create balanced diet chart. Store fresh fruits, vegetables, dairy (like low-fat milk, yogurt, and cheese), and lean proteins (chicken, fish, meat).
· Get help from dietician/nutritionist– A dietitian/ nutritionist can give you better guidance on creating a balanced diet chart and healthy eating.
· Eat three meals daily– Eating 3 or more meals a day would make it easier for you to create balanced diet chart. It will help you to accommodate all the vital nutrients your body requires every day.

2. What foods should I avoid in balanced diet chart?

· Processed foods
· Refined grains
· Refined sugars
· Soft drinks
· Red and processed meats
· Saturated and trans fats
· High-glycemic foods