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Balanced Diet - Definition, Importance, Benefits & Diet Chart

By Ritika Samaddar in Nutrition And Dietetics

Jan 24 , 2022 | 2 min read

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Balanced Diet Definition

A balanced diet is a diet that contains the right proportion of different food types so that your body gets the required carbohydrates, fats, vitamins, proteins, and minerals.

Importance of A Balanced Diet

A balanced diet-

  • Strengthens your immune system
  • Meets the nutritional demands of your body functions
  • Prevents lifestyle-related diseases such as diabetes, hypertension
  • Strengthens your bones and supports muscle built

Important 7 Components of A 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 Healthy Balanced Diet

Avoid the below foods for healthy life -

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

Balanced Diet Chart

Here is 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