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Balanced Diet Plan – Figuring Out a Healthy Eating Programme

The body requires different food groups in accurate quantities to get its daily supply of calories and nutrients. It is best to plan meals according to the diet chart or food pyramid that also makes aware about the serving size for each food group.

Balanced Diet PlanPHOTO BY FLICKR.COM/VASSIL_TZVETANOV/

Balanced Diet Plan - Making Informed Food Choices

To maintain good health, it is important to stick to a balanced diet plan that includes all essential food groups like carbohydrates, proteins, and fats. In addition, it is important to ensure that food consumed is nutrient rich and loaded with all requisite vitamins and minerals. For this, consume fresh food whenever possible, and avoid intake of processed and packaged fare. Also, pick foods that are rich in phytochemicals and antioxidants such as green tea, fruits and vegetables as they promote health. Cut down on intake of salt and sugar and drink around 8-10 glasses of water daily. Balanced diet plans for individuals vary according to a person’s age, sex, weight, physical activity, etc and also all the essential food components must be eaten in the right proportion.

Balanced Diet Chart - Pyramid Structure

To make it easier to understand and remember the different food groups required by the body, a balanced diet chart has been devised which is in shape of a pyramid. At the base of the pyramid are carbohydrates, the prime source of energy for the body and about 6 to 11 servings of these are required daily. The next most important food group is fruits and vegetables and about 5-9 servings are recommended daily. Including 2-3 servings of dairy and protein rich foods each is crucial. At the pinnacle of the pyramid are fats, oils and sugars that should be eaten sparingly. Thus, according to the balanced diet chart, about 50% of an individual’s daily calorie intake should come from carbohydrates, 20% from proteins and 30% from fats.

Balanced Diet Menu - Gateway to Health

Always begin the day with wholesome and filling breakfast as it is touted to be the most important meal of the day with good choices being cereals with milk and fruit, eggs and toast, pancakes with fruits, etc. Balanced diet menu for lunch should include: whole grains, brown bread, lentils, vegetables, salads, yoghurt, and meats. Tea or coffee with a light snack like sandwiches or salads are best if one wants to grab a bite in the evening. Dinner should be very light and it is best to start with a soup or broth. Try to restrict intake of carbohydrates and instead opt for a generous serving of lean meat like chicken, turkey or fish with roasted or steamed vegetables.

Written by Lucy King

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