Balanced Diet Plan | Compositions of Balanced Diet Chart | Balanced Diet Chart

What Do You Mean By Balanced Diet?

A balanced diet is known as one which contains various types of foods in such quantities and proportions that the need for amino acids, energy, vitamins, fats, minerals, carbohydrates, and other nutrients is adequately met for keeping health, vitality, and general well-being and also make a small provision for extra nutrients to withstand the short duration of leanness. 
Balanced diet chart
Fig: Balanced diet chart
 
A balanced diet contains various groups of foodstuffs such as energy-yielding foods, body-building foods, and protective foods in the correct proportions so that the individual is assured of achieving the minimum requirements of all the nutrients.
 
Principles of Balanced Diet:
The following principles should be born in mind in constructing a balance diet:
  1. The first one is the daily requirement of protein should be fulfilled. This quantity varies from 10 to 15 percent of the daily energy intake.
  2. Next comes the fat requirement which should be limited to 15-30 percent of the daily energy intake.
  3. Natural fiber which is full of carbohydrates should constitute the remaining food energy. The requirements of micronutrients should be met.

Why Balanced Diet is Important for Young Children?

A balance diet has so much importance for young children for the below reasons:
  1. For children, a healthy balanced diet provides necessary minerals, vitamins, and other nutritional goodies that kids need for healthy growth and development.
  2. Both vitamins and minerals are so important for our bodies to work properly and each one plays a definite role in the body.
  3. If children develop healthy eating habits from the beginning, it will set them up for a healthier adulthood.

Some Key Factors of Balanced Diet:

Some important factors that affect the balance diet have listed in the following:
  1. A growing child needs more proteins and calories than an adult.
  2. Male requires more calories than females.
  3. Hard work always needs more calories than sedentary work.
  4. Lactation and disease condition body of a pregnant woman requires more calories, proteins, and vitamins.

Balanced Diet Chart for Poor People of Bangladesh:

The below chart has shown a balance diet for the poor peoples of Bangladesh.

SL No.

Food Items

Quantity

Calorie

01

Rice

240 gm

960 kcal

02

Atta

120 gm

480 kcal

03

Fish / Meat / Egg

60 gm

240 kcal

04

Pulses

25 gm

85 kcal

05

Oil

30 gm

270 kcal

06

Leafy vegetables

60 gm

24 kcal

07

Non-leafy vegetables

100 gm

60 kcal

08

Fruits

60 gm

12 kcal

Total

2131 kcal

Compositions of a Balanced Diet Percentage:

The composition of a balance diet for an average male is presented in the following table:

SL No.

Food Items

Quantity

01

Cereals

400 gm

02

Pulses

50-70 gm

03

Leafy vegetables

100 gm

04

Other vegetables

100 gm

05

Root and tubers

75 gm

06

Milk

75 gm

07

Fats

200 gm

08

Meat / Fish

30 gm

09

Egg

30 gm

10

Fruits

30 gm

11

Sugar

30 gm

To get more medical tips, follow our website.

Sharing is Article

Leave a Comment