What is a balanced diet chart?

A balanced diet chart is a representation of nutrition required by a human body. It includes all the food groups and ensures that we are getting everything that our body needs through our diet. It is a guideline that gives us right food choices for optimal health. A balanced diet chart is usually set in a range of calorie intake. This range lies different for various categories –
Men adults: 2000 – 2800 calories
Women adults: 1600 – 2400 calories
Kids – 1200 – 2000 calories

The food pyramid shows a balanced diet chart in following steps –

The bottom line – It includes whole grains such as rice, wheat, brown bread and barley are packed health benefits and must be included.

The third level – It comprises of fruits and vegetables that are very important sources of different vitamins and minerals.

The second line – This step basically consists of products containing protein such as milk, yogurt for vegetarians and fish, eggs for non-vegetarians. 

The top line – Fats and oils are included in this step along with sugar and salt. This is the topmost step showing that these foods are required and should be taken in very less quantity.

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What is the importance of balanced diet chart?

A balanced diet chart is necessary for the body to function properly. The human body needs vitamins and minerals to maintain the cells, tissues, and organs properly. A balanced diet also helps in providing energy to your body, maintaining a healthy weight, reduces body fat, improves good sleep and gives a feeling of well-being.

Why do we need to have a healthily balanced diet chart?

A balanced diet plan is playing an important role in maintaining a healthy lifestyle. The main aim of taking proper diet is to provide the right balance of nutrition to the body. Some of them are Vitamin C for protecting immune system found in fruits like oranges and strawberries, and tomatoes in vegetables. Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, green leafy vegetables, carrots and fish. Vitamin B12 for producing new cells, found in milk and dairy products, eggs, meats and poultry. 

Follow these mind-blowing chart to maintain balanced diet chart

Eating Habits – Eat in a regular interval instead of a scheduled routine.

Daily activities – Your diet is prepared according to your physical activity. A person with more labor requires more calories.

Healthy Foods – You should research and write down the list of healthy foods that contain proper nutrition needed by our body. 

Replace processed foods with fruits and vegetables – Natural foods like fruit and vegetable are far better than processed foods that only the reason for our unhealthy.

Carbohydrates is good for energy – It is good to choose the right amount of carbohydrate in our daily meal. Skipping carbs from our diet is dangerous for health. It helps our body to perform for a long term.

Add proteins to your diet – Add a range of products containing proteins. It helps losing weight.

Having milk – Milk is an excellent source of calcium for healthy bones, vitamin and minerals. Adding milk to your daily diet will provide many different kinds of nutrition.

Say ‘No’ to ‘Salt’ & ‘Sugar’ – Eating too much salt increases the blood pressure which affects your kidneys, heart, arteries and brain. Sugar is like a sweet poison which leads to diabetes and diabetes is a root cause of every major disease.

Fat is bad – Improper weight gain leads to many health issues. You need to know the fats required by your body.

Major Components of balanced diet chart

There are five major food components comprising of vitamins, minerals, proteins, carbohydrates and fats together forms a balanced diet chart.

Vitamins

Retinoids (Vitamin A) – Carrots, Sweet Potato, Green Leafy Vegetables, Eggs.

Riboflavin (Vitamin B2) – Almonds, Spinach, Soybeans, Eggs.

Cobalamin (Vitamin B12) – Fortified Cereals, Eggs.

Ascorbic Acid (Vitamin C) – Oranges, Guava, Grapes, Papaya, Lemon Juice.

Vitamin D – Sunlight, Fortified foods, Mushrooms, Eggs.

Minerals

Calcium – Green Leafy Vegetables, Milk, Cabbage, Legumes.

Potassium – Sweet Potato, Green Leafy Vegetables, Carrots, Beans, Dates.

Magnesium – Nuts, Seeds, Whole Grains, Legumes.

Iron – Almonds, Dates, Brown Rice, Broccoli, Green Leafy Vegetables.

Zinc – Spinach, Green Peas, Cashews, Oats.

Proteins – Almonds, Oats, Cheese, Yogurt, Milk, Broccoli, Egg, Fish.

Carbohydrates – Sweet Potato, Brown Rice, Pumpkin, Whole Wheat Bread, Whole Wheat Pasta.

Fats – Almonds, Cashews, Olive oil, Peanuts, Peanut oil, Flaxseed.

Fiber – Banana, Wheat Chapatis, Green Peas, Oats, Barley, 

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