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What is Balanced Diet???
A diet that contains adequate amounts of
all the necessary nutrients required for healthy
growth and activity.
A balanced diet contains sufficient amounts of
fiber and the various nutrients to ensure good
Food should also provide the appropriate
amount of energy and adequate amounts of
A balanced diet should be both adequate and
Why is a balanced diet important???
It is essential for a healthy body and a
healthy mind. You are what you consume!
A balanced diet is important to maintain
health and a sensible body weight. No single
food will provide all nutrients it is essential for
a balanced diet that it must contain sufficient
amount of nutrients such as carbohydrates,
fat, vitamins, minerals etc.
Improper diet may result in…
• Failure to flourish
• Poor growth
• Poor development
• Poor physical and mental health
• Infections disease
• Even death.
But even if you take over diet it may
• Weight gain
• Insulin resistance
• Heart conditions
• Many other diet related diseases
• And death.
The objectives of a balanced and healthy
To achieve a healthy weight and energy
Elimination of trans fatty acids and saturated
fats. Consumption of unsaturated fatty acids.
Intake of simple sugar should be limited.
Include a high amount of vegetables, fruits, nuts,
legumes and whole grains.
Intake iodized salt and limit consumption of
Essential amino acids and proteins should form a
major part of diet.
Avoid consumption of food substances containing
artificial preservatives and carcinogens.
Foods contaminated with human pathogen
should be strictly avoided.
Limit intake of caffeine and alcohol.
Inclusion of vitamins, minerals and fibers in diet.
Consume plenty of water.
Healthy balanced diet plan!!!
So what's the balanced diet plan???
Simply avoiding consumption of
carbohydrates and fats doesn't imply you are
on a balanced diet. You must know that
carbohydrates and fats energize the body to
perform activities. It allows you to remain
active. People who are striving towards weight
loss goals, should limit rather than curtailing
A proper combination of fruits,
vegetables, grains and dairy product
will undoubtedly ensure a balanced
Vegetables and Pulses
Vegetables are rich in vitamins and
minerals. Pulses are a source of protein and
mono unsaturated fatty acids, essential for
body. You can consume boiled or cooked
vegetables one or two bowls daily.
For lunch you can have the following list of
• Bitter gourd
Fruits are also a source of multivitamins
and minerals. Citrus fruits are rich in vitamin
C. You can consume a fruit dish everyday for
breakfast. They are also natural source of
carbohydrates and fibers.
Some of the most healthy fruits are
Dairy products are not only rich in proteins
but also in unsaturated fatty acids. A glass of
skimmed milk is ideal for breakfast or before
going to bed. Children can consume cream
enriched milk. They are rich in calcium,
required for health of bones and teeth.
Some of the most nutritious dairy foods
• Cholesterol free butter
• Cottage cheese
Grains and Cereals
A balanced diet must contain adequate
proportions of protein. Cereals form an ideal
source of carbohydrates. Pulses and grains are
rich in fatty acids and proteins. Whole grains
contain nutritious substances like iron,
magnesium and phosphorous that act as
cofactors for the enzymatic activities inside
The examples are:
• Wheat bread
• Brown rice
• Soya bean
There are some other sources of proteins
that play a vital role for body's metabolism.
For example, a piece of chicken or fish is
considered healthy for lunch. Nuts are
extremely loaded with omega-3-essential fatty
acids, a vital component for body.
What is RDA of nutrients???
The RDA represents the establishment of
a nutritional norm for planning and assessing
dietary intake, and are the levels of intake of
essential nutrients considered to be adequate
to meet the known needs of practically all
The first Recommended Dietary Allowances
(RDAs) were developed by the United States
government in the early 1940s. Other
countries have similar recommendations.
Recently, US and Canadian scientists pooled
their resources to modify developed a more
detailed set of nutrition recommendations
collectively called the Dietary Reference
Intakes or DRI.