Vitamins and minerals are very important for the body. For this it is very important to have a balanced diet. A balance diet contains all the necessary proteins, carbohydrates, fats and vitamins. All these nutrients are found in fruits, vegetables, grains, pulses, meat and dairy products. Balanced diet is very important for a healthy lifestyle.
What is a balanced diet
What is Balanced Diet – Balanced diet contains all the necessary nutrients in a balanced amount. Carbohydrate is an important part of a balanced diet. The body gets energy from carbohydrates. 70-80 percent of calories are derived from carbohydrates present in foods like millet and lentils. Dietician says that half of the total calories of a day should come from carbs.
Carbohydrates and fiber are important
Carbohydrates and fiber are important – Apart from bread, biscuits, white rice and wheat flour, carbs are also found in many healthy things such as brown rice, millet and oats. In addition to nutrients in these things, fiber is also found in good quantity. Diet without fiber is considered incomplete. Fiber helps digest food. Health experts say that eating fruits and vegetables juice is considered better than drinking them.
Dieticians recommend eating cereal or bananas for breakfast so that the body gets good carbs and you do not feel hungry before lunch. Some people think that taking carbohydrates leads to weight gain, but dieticians deny this. They say that it depends on what and how much you eat. Carbohydrates like glucose and fructose can be taken from fruits, vegetables and honey.
Calorie intake in balanced diet chart
Calorie intake in balanced diet chart- Balanced diet chart shows how many calories should be consumed on average in a day. For example, men need 2320 kcal in a day whereas women should take at least 1900 kcal per day.
Protein Amount in Balanced Diet Chart
Protein content in balanced diet chart- About 30 to 35 percent of the diet should be full of protein. You can get it with lentils, milk, leafy greens, eggs, meat or sprouts. Protein is considered very important for all the cells, hair and skin of the body. In addition, it takes more calories to digest protein than carbs. Men need more protein than women. Men should consume at least 60 grams of protein a day and women 55 grams of protein.
Fat content- The body gets energy from fat. According to the National Institute of Nutrition, about 1 / 5th of your diet, or 20 percent, must contain all three types of fat-monounsaturated, monosaturated and omega-3 fatty acids. Its main source is vegetable oil. You can also use butter, ghee, olive oil, mustard oil, soybean, sesame and groundnut oil for different things in the balanced tight.
Vitamins and Minerals
Vitamins and Minerals- Vitamins and minerals are very important for metabolism, muscles and cells. Minerals can be taken easily from plant food, meat and fish. At the same time vitamins can be obtained from nuts, oilseeds, fruits and green leafy vegetables. According to the National Institute of Nutrition, 100 grams of green vegetables and 100 grams of fruits should be eaten every day.
Calcium and iron content
Calcium and iron content – About 50 percent of people in India complain of anemia. There are many hormonal changes from women periods to pregnancy compared to men. Therefore, women need calcium, iron, vitamin D and folic acid a lot. Men and women should take 600 mg of calcium a day. At the same time, men have been advised to take 17 mg of iron per day while women have to take 21mg of iron.
Change in diet- To get all the necessary nutrients in the body, you need to change your diet. Take fiber or carbohydrate, protein and nuts for breakfast. This way you will eat fewer calories for the rest of the day. At the same time, take high-fiber whole grains, protein, fresh salad, yogurt or buttermilk at lunch. While at dinner eat green vegetables rich in minerals and vitamins.