Balanced Diet

For being healthy and strong, you must eat the right amount of food containing the right amount of each nutrient component. Such a food is balanced food. A meal in which you eat balanced food is called a balanced diet.

Balanced diet has three important qualities:

  • It is rich in essential quality. Such as vitamins, minerals and certain amino acids.
  • It provides enough energy raw materials for growth of cells, tissues, and organs.
  • It provides the energy required by the body

Nutrition and the importance of the food

Food and nutrition is necessary for the survival of organisms, because they are essential for the growth of the healthy body. Food and nutrition is also essential for creating resistance against the disease causing germs and for giving energy to the body. Activities like in take of food, digestion, absorption, metabolism and excretion together constitute nutrition. Nutrition enables us to grow well and enjoy good health.

Constituents of food.

Everyday, we eat varieties of small food items like wheat, rice, pulses, greens, vegetables, fruits, and milk. The nutrients, like carbohydrates, proteins, lipids, vitamins and mineral salts are present in these food items and they perfume some important functions. Balanced diet.

A particular type of food itself does not give all required nutrients so, taking different type of diet. A nutritionally adequate diet containing proportionate proteins, fats, vitamins, minerals and water are known as balanced diet. It should also contain some quantity of indigestible fiber content food to avoid constipation.

Balanced Diet Chart

Food Stuffs

Average Man

Average Woman

Adolescent (13-15 Yrs.)

Child (5 Yrs)

Cereals (Rice, Wheat etc…

520

440

420

270

Pulses (Various Dhal-ground nuts, coconut, seeds can substitute)

50

45

45

35

Other Vegetables (Raw or Cooked)

70

40

50

50

Roots and Tubers (Potato, Sweet Potato, Yam Tapioca)

60

50

30

20

Milk

200

150

250

250

Fats and Oil

45

25

40

25

Sugar and Jaggery

35

20

45

40

Note: Non-vegetarians can replace pulses = 2 eggs = 50 gms meat = fish

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