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Balanced Diet

What is a balanced diet??

Nutrition is the basic human need and prerequisite for healthy life.  A proper diet is essential from a very early stage of life for growth, development and active life. The food we consume everyday may not be insufficient in quantity but yes, it may be possible that it does lack of balance in terms of nutrients.

Balance diet is the one which provides all the nutrients in required amounts and proper portions. According to ICMR (Indian council of medical research) a balance diet should provide around 60-65% of total calories from carbohydrates, 20 -25 % from protein and 10-15% from fat.

In addition to that, it must provide other micro nutrients like dietary fibers, anti oxidants, and phytochemicals.

How to prepare a balanced diet??

A common diet cannot be applied to everyone.  While planning a diet, a person should take care of many factors , like activity , stress period, travelling etc. the meal should be planned according to the energy requirement of the day. For example a housewife may not need a high carb meal at noon time cause it might be a resting time for her, while a student attending class, or an executive in who is going attend an important meeting  would required a high carb + fat meal, cause his brain has to work more which requires glucose and fat for energy.

So here I’m going to give you a template and food group options. You need to select among them and plan your meal accordingly.

A balanced diet consists of mainly 4 food groups.

  1. Cereal , Millets and Pulses               —–         Energy rich food
  2. Vegetable and fruits                         ——        Protective food
  3. Milk, milk products, eggs, meat and fish. —  Body building food
  4. Oils, fats, nuts, and oilseeds.          ——-       Energy rich + protective food

A diet template: for [Adult Male] [2400 cal]

Fat / oils

5g x 4

Sugar

5g x 3

Milk and milk products

100g x 3

Vegetables

100g x 3

Fruits

100gx 1

Pulses

30g x 3

Cereals and Millets

30g x 14

Here in notion AxB indicates: A = portion size, B= No. of portions

Below given is the template for adult female.

A diet template: for [Adult Female] [1800 cal]

Fat / oils

5g x 3

Sugar

5g x 2

Milk and milk products

100g x 3

Vegetables

100g x 2

Fruits

100gx 1

Pulses

30g x 2

Cereals and Millets

30g x 10

Here in notion AxB indicates: A = portion size, B= No. of portions

Next step is to make a daily and weekly template, and fill it up according to your activity schedule.

Diet chart for a elderly people drastically differs from a growing kid, and the diet for a hardworking male differs from the sedentary female. So one has to increase or decrease the content according to activity and working hours.

Next article would contain food group items and few sample diets

About the author

Ami Paneri Upadhyay

4 Comments

  • Hi,
    I am a 26 years old female of height 5′ 5″ and weight 51 kg. I am married with no kids yet and not even any issues. I’m housewife. My tummy area is larger in proportion to to my body. This could be because i was severely under weight (43 Kg) until 24 yrs of age. Then i started to increase my calories. Now I want a perfect health and body shape. What should be my balanced diet in terms of calories, carbs, fat, proteins, vitamins, etc. according to you?

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