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Balanced Diet - Definition, Importance, Benefits & Diet Chart

By Ritika Samaddar in Nutrition And Dietetics

Jan 24 , 2022 | 3 min read

261

Balanced Diet Definition

A balanced diet contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-free. In addition, a healthy, balanced diet provides the necessary energy requirement, protects against vitamin, mineral, and other nutritional deficiencies, and builds up immunity.

What are The Benefits of Eating a Balanced Diet?

A balanced meal helps provide the body with all the nutrients it needs to maintain normal growth and repair functions.

Benefits of Healthy Eating for Adults

A healthy diet helps boost immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular diseases, and some cancers, maintains a healthy weight, and helps recover quickly from diseases and trauma.

Benefits of Healthy Eating for Children

A healthy diet helps strengthen bones, supports brain development, boosts immunity, and regulates growth functions.

7 Essential Components of A Balanced Diet

Proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water are the essential components of a well-balanced diet.

  1. Carbohydrates - Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a significant diet component, you should not treat all carbs equally.

    Sources of healthy carbs are-

    • Whole grains like Oats, Quinoa
    • Whole wheat, Dahlia
    • Legumes
    • Millets like ragi, bajra, barley
    • Vegetables
  2. Protein - Protein helps you build muscles and develops skin and hair. It should constitute 10-12% of your diet.

    Sources of protein are-

    • Legumes and beans, soyabean
    • Poultry-Chicken, Turkey
    • Seafood- Fish, Crab, Prawn, Lobster
    • Eggs
    • Lean meat- Lamb, Beef, Pork
    • Nuts and Seeds
    • Greek yoghurt
  3. Fat - It is a misconception that fats are bad for your health. It would be best if you chose healthy fats as fats help you maintain your body temperature and help absorb fat-soluble vitamins ADE&K.

    Sources of healthy fat are -

    • Avocados
    • Nuts
    • Seeds
    • Extra virgin Olive oil
    • Fatty fish- Salmon, Sardines, Mackerel, Herring
  4. Vitamins - Though there are 13 essential vitamins, you should take vitamins A, C, B, and D measures.

    Sources of vitamins are -

    • Fruits
    • Vegetables
    • Poultry
    • Seeds
    • Nuts
  5. Minerals - Minerals help release energy from the food you take and promote the growth of organs. Some essential minerals are iron, calcium, potassium, iodine, and sodium.

    Sources of minerals are -

    • Fish
    • Meat
    • Beans
    • Cereals
    • Nuts & Seeds
  6. Fibre - Fibre helps in digestion and also helps in lowering your cholesterol levels and controlling sugar levels.

    Sources of fibre are -

    • Oats, dahlia, Quinoa and Brown rice
    • Beans
    • Whole grains
    • Nuts & seeds
  7. Water - You should take at least eight glasses of water as it hydrates your body and is used in body functions.

Foods to Avoid For a Healthy Balanced Diet

Avoid the below foods for a healthy life -

  • Red meat
  • Refined grains (cereals) like maida, white bread, sewain, noodles, pasta
  • Trans fat, butter, cheese
  • Added sugar
  • Pastry
  • Processed foods

7 Days Balanced Diet Chart

Here are a sample 7-days balanced diet chart. Please note that each body’s requirements are different so contact your dietician to get a customized balanced diet chart.

Days Breakfast Launch Dinner Snacks
Day 1 Bowl of oats + Glass of milk Roti + Dal + Veggies + Curd Brown rice + Dal + Green salad Nuts/Fruit/Seeds/Smoothie/Yoghurt
Day 2 Omelette stuffed with veggies + Glass of milk Brown rice + Chicken/Paneer curry + Salad 2 multigrain Roti + Dal + Salad Smoothie/ Nuts/Fruit/Seeds/Yogurt
Day 3 Namkeen Dalia + Fruit 2 Bajra roti + Dal + Veggies + Curd Brown rice + Dal + Salad Fruit/Nuts/Seeds/ Smoothie/Yoghurt
Day 4 Moong dal Cheela + Glass of milk Brown rice + Salmon fish curry/ Soya Bean + Salad 2 Roti + Dal + Salad Fruit/Nuts/ Seeds/Smoothie/Yoghurt
Day 5 Besan Chilla + Glass of milk 2 Jowar Roti + Dal + Veggies + Salad Brown rice + Dal + Salad Fruit/Nuts/Seeds/Smoothie/Yoghurt
Day 6 2 Brown bread with an omelette + Glass of milk Brown rice + Dal + Veggies + Salad 2 Multigrain roti + Dal + Salad Fruit/Nuts/Seeds/Smoothie/Yoghurt
Day 7 Poha + Glass of milk 2 Roti + Mixed vegetable + Roasted Chicken + Dal Brown rice + Dal + Salad Fruits/Nuts/Seeds/Smoothie/Yoghurt

Importance of A Balanced Diet

A balanced diet-

  • Meet the nutritional demands of the body and prevent malnutrition
  • Keep up energy levels and maintain normal body functions
  • Boost the immune system and optimise cell repair
  • Prevent lifestyle diseases such as Type 2 Diabetes, Cardiovascular diseases, and some cancers
  • Strengthen bones, muscles, skin, teeth, and eyes
  • Help support healthy pregnancies

Planning a balanced diet also involves limiting the intake of sugars or salt in patients suffering from diabetes or hypertension.