Balanced diet is essential for proper growth and development, and to remain active. Balanced diet is a wholesome diet which provides adequate proportions of essential nutrients from all food groups (carbohydrates, fats, proteins, vitamins, minerals, and water) necessary to maintain good health. It provides adequate intake of both macronutrients and micronutrients, proper regulation of metabolic processes, and maintenance of an optimal body mass.
Carbohydrates
50-60% of a day's total calories should come from carbohydrates which equals to 5-6 servings of cereals, preferably coming from complex carbohydrates; whole wheat chapati, brown rice, millets; bajra (pearl millet), ragi (finger millet) jowar (great millet) etc.
Proteins
10-15% of a day's total calories should come from proteins Vegetarian sources include: pulses and legumes, like soya, pulses, whole grams (channa, rajma, green gram, etc.), milk, and low fat dairy products
Non-vegetarian sources include: Egg, fish, meat, poultry.Include 2 servings of protein rich foods (as mentioned above) in your daily diet. If choosing non-vegetarian sources prefer lean meats.
Fats
20-30% of a day's total calories should come from fats. This includes both visible and invisible fat sources. One can include 3-4 tea spoon of fats/oils a day (from all sources, i.e. vegetable oil/ghee/butter etc.), and nuts (Almonds/Walnuts/Pistachio).
Cholesterol intake should be limited to 200 - 300mg/day (avoid high cholesterol foods such as butter, red meats).
Fibre
A balanced diet should also provide dietary fibre and micronutrients including antioxidants for positive health. The total dietary fibre in daily diet should be 25 - 40 g/day. To achieve this one should consume at least 4-5 servings of fruits and vegetables per day.
Simple sugars like crystalline sugar, sweetened carbonated beverages, preserved fruit juices, and sugar syrups should be avoided.
Tips to achieve balanced diets
Carbohydrates
50-60% of a day's total calories should come from carbohydrates which equals to 5-6 servings of cereals, preferably coming from complex carbohydrates; whole wheat chapati, brown rice, millets; bajra (pearl millet), ragi (finger millet) jowar (great millet) etc.
Proteins
10-15% of a day's total calories should come from proteins Vegetarian sources include: pulses and legumes, like soya, pulses, whole grams (channa, rajma, green gram, etc.), milk, and low fat dairy products
Non-vegetarian sources include: Egg, fish, meat, poultry.Include 2 servings of protein rich foods (as mentioned above) in your daily diet. If choosing non-vegetarian sources prefer lean meats.
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| A Balanced Diet For a Normal Adult Should Provide |
Fats
20-30% of a day's total calories should come from fats. This includes both visible and invisible fat sources. One can include 3-4 tea spoon of fats/oils a day (from all sources, i.e. vegetable oil/ghee/butter etc.), and nuts (Almonds/Walnuts/Pistachio).
Cholesterol intake should be limited to 200 - 300mg/day (avoid high cholesterol foods such as butter, red meats).
Fibre
A balanced diet should also provide dietary fibre and micronutrients including antioxidants for positive health. The total dietary fibre in daily diet should be 25 - 40 g/day. To achieve this one should consume at least 4-5 servings of fruits and vegetables per day.
Simple sugars like crystalline sugar, sweetened carbonated beverages, preserved fruit juices, and sugar syrups should be avoided.
- Processed foods high in fat, sugar and salt should be eaten sparingly
- It is highly recommended to do regular physical activity and avoid smoking and drinking alcohol.
Tips to achieve balanced diets
- Eat variety of foods to ensure a balanced diet.
- Include differently coloured, seasonal vegetables and fruits in your diet.
- Eat foods made with whole grains like whole wheat bread, millets, and brown rice.
- Include low fat dairy products in the diet.
- Ensure moderate use of edible oils and animal foods, limit the use of ghee/ butter and avoid Vanaspati/margarine/shortenings.
- Limit the consumption of processed grains including foods made with white flour (Maida) etc.
- Minimize the use of processed foods rich in fats, sugar and salt (avoid trans fats).
- Avoid overeating to prevent overweight and obesity.
- Drink plenty of water and take beverages in moderation.
- Exercise regularly and be physically active to maintain ideal body weight.
- Ensure the use of safe and clean foods.
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