Diet Chart

  

Balanced Diet Chart: A Complete Guide To Healthy Eating

In order to lead a healthy life, it is essential to follow a balanced diet. Balanced diet is associated with good health, prevention of diseases and recovery from illnesses. A healthy and balanced diet protects against malnutrition in all its forms and against all non-communicable diseases too.

Energy: Energy is required in adequate amounts to perform daily physiological activities and to stay energised. Energy is mostly derived from carbohydrates and its healthy sources include whole grains and millets like whole wheat, maize, bajra, oats, ragi etc. Fresh whole fruits and legumes also provide with a lot of energy.


 Proteins: Proteins are essential for body building and help in repairing the daily wear and tear of the body in addition to keeping the muscles and immune system in top shape. Healthy proteins come from legumes, whole dals, fatty fish, egg, lean meat and chicken. Milk and milk products also add protein to our meals. Adding protein in diet is a good way to ensure that your full for long, which will further help you meet your weight loss goals. 



-Fats: Fats are an essential part of our diet and should not be more than 20-30% of the total calorific intake. Saturated fats should be less than 7% of fat calories from both visible and invisible sources. Trans fats should be avoided totally. Fats must include a healthy mix of monounsaturated fats and poly unsaturated fats including omega-3s. Peanut, olive, canola, sunflower, and mustard or til oil are good and must be used on a rotational basis. Nuts and seeds are a good source of healthy fats.


-Vegetables and Fruits: Vegetables and fruits promote health by providing vitamins, minerals and fibre and also induce satiety. Consumption of at least five portions of fruit and vegetables per day are a must. They are an excellent source of fibre.


-Milk: Milk and milk products provide essential minerals and quality proteins. About 3-4 servings of milk in a day are a must. Children can take full cream milk while it is recommended for adults to choose low-fat or skimmed milk.

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