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A
balanced diet is a key element for a long
and healthy life, but selecting the right
diet plan can be an intimidating task. A diet is considered to be balanced
if it consists of the right proportions of
carbohydrates, proteins, vitamins and minerals,
and also meets the calorie requirements of
our body. However, following a balanced
diet chart doesn't mean one has to starve
or eat tasteless and bland food. Therefore,
to lose
weight and to stay fit, you need not have
to try tons of
fad diets
Rather,you
should follow a balanced diet plan and eat
everything in moderation.
For maintaining the optimal body weight, one
must keep a track of the daily calorie intake,
which should neither be too low, nor too high.
Hence, the healthiest combination for a balanced
diet is low fat, low refined carb + healthy carbs + moderate
protein i.e. approximately 50 percent of calories
should come from complex carbohydrates, 20
percent from protein and remaining 30 percent
from fat. Since most of us are unaware of
the correct proportions of nutrients and minerals
required in the body, our bodies consequently
lack them. This eventually leads to various
health related problems and debilitating diseases
like cardiovascular ailments, diabetes, osteoporosis
and stroke. Following are some balanced diet
charts containing the correct amount and variety
of food items which provide the sufficient
amount of nutrients for health and weight
management. Read more on diet
tips and meal
planning.
Balanced Diet Chart for Adults
The chart contains
a good combination of food items for a healthy
diet, and hence it's a balanced diet chart
for vegetarians as well as non-vegetarians.
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Food Group
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Number of Servings Each Day
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Example of One Serving
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Grains
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Breakfast cereals, rice, pasta, bread,
and noodles. Emphasize on whole grains.
1 ounce equivalent equals: 1 slice of bread or small muffin, 1 cup of dry
cereal and ½ cup cooked cereal, rice, pasta
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6-8 ounce equivalents (the lower number
is the serving for a 2000 calorie diet, the higher number for 2400 calorie
diet>
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Vegetables
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Tomatoes, potatoes, carrots, green peas,
squash, broccoli, spinach, green beans, sweet potatoes.
1 cup raw leafy vegetables = ½ cup
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2.5
- 3.5 cups
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Fruits
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Apricots, bananas, dates, grapes, grapefruit,
oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries
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1.5
- 2 cups
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Dairy
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Milk, yogurt, and cheese
The following count as 1 cup: 1½ ounces of natural cheese and 2 ounces of
processed cheese
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3
cups
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Meat,
eggs, nuts, and beans
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Meat, poultry, fish, eggs, dry beans, and
nuts.
1 ounce equivalent equals: 1 ounce of cooked lean meat, poultry, or fish, 1
egg, ½ oz. of nuts or seeds, 1 tbsp peanut butter, ¼ cup cooked dried beans
or tofu
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5.5
- 6.5 ounce equivalents
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Oils
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Soft margarine, low-fat mayonnaise, light
salad dressing, vegetable oil (olive, canola, safflower, corn)
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27
- 31 grams
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Discretionary
Calorie Allowance
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After selecting nutrient dense foods from
the above list, there is still room for a few more calories. Fat and added sugar
are always counted as discretionary calories
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267
- 362 calories
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Balanced Diet Chart for Children
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Food Group
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Number of Servings Each Day
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Example of One Serving
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Bread
& Cereal Group
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At least 4 servings for 2-5 year olds.
At least 5 servings for school children
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1 medium sliced bread or 1 small bread
roll or muffin or 2 large or 3 small crackers
½ cup cooked cereal or ¾ cup ready to eat breakfast cereal
½ cup cooked rice, pasta or noodles
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Fruits
& Vegetables
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At least 2 vegetable & 2 servings of
fruit for 2-5 year olds
At least 3 vegetable & 2 servings of fruit for school children
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A serving is what fits into the palm of
your child’s hand. Could be raw or cooked.
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Meat,
fish, eggs, chicken, dried beans & lentils
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At least 1 serving every day for 2-5 year
olds & school children
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2 slices cooked meat (approx 100 g)
¾ cup mince or casserole 1 egg or 1 medium fillet of fish or 2 drumsticks or
1 chicken leg
¾ cup cooked or canned beans, peas or lentil
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Dairy
products or alternative (e.g. Soy milk fortified with calcium)
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At least 2 - 3 servings each day for 2-5
year olds and school children
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250 ml milk
1 pottle yogurt or buttermilk (150 g)
40 g (2 slices) hard cheese 200 g cottage cheese or ricotta cheese
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Healthy Diet Tips
- Having a balanced
diet comprising of enough fiber,
pulses, whole grains, fresh fruits and vegetables.
- Avoiding
food items containing oil or sugar as they do no health benefit, and
actually increase the cholesterol level and calorie intake in the body.
- Controlling
salt intake, as excessive intake proves to be harmful for the body.
- Restricting
the consumption of processed food, which comprises of calories, saturated
fats, added sugar, refined cereal grains, and artificial additives.
- Limiting
consumption of aerated drinks and alcoholic beverages and more of water,
juices and soups.
These balanced diet charts cover the
nutrients and calories required by people of all age groups. However, since the
nutritional requirements differs from person to person, it's recommended to
consult a dietitian who can make a personalized
balanced diet chart according to the age, weight, sex and physical activity of
the person.
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