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    Balanced Diet

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    Vivek Ratan
    A balanced diet should consist of 10-15% protein, 20-30% fat, and 50-60% carbohydrates. It should also include antioxidants, dietary fiber, and phytochemicals. Food is grouped into cereals/millets/pulses, vegetables/fruits, milk/eggs/meat/fish, and oils/fats/nuts/seeds. A sample daily diet for a sedentary male provides amounts of each food group including fats, sugar, milk, pulses, vegetables, fruits, and cereals. Guidelines are provided for breakfast, lunch, and dinner.

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    Balanced Diet

    Uploaded by

    Vivek Ratan
    124 views7 pages
    A balanced diet should consist of 10-15% protein, 20-30% fat, and 50-60% carbohydrates. It should also include antioxidants, dietary fiber, and phytochemicals. Food is grouped into cereals/millets/pulses, vegetables/fruits, milk/eggs/meat/fish, and oils/fats/nuts/seeds. A sample daily diet for a sedentary male provides amounts of each food group including fats, sugar, milk, pulses, vegetables, fruits, and cereals. Guidelines are provided for breakfast, lunch, and dinner.

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    Balance Diet Per day plan

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    A balanced diet should consist of 10-15% protein, 20-30% fat, and 50-60% carbohydrates. It should also include antioxidants, dietary fiber, and phytochemicals. Food is grouped into cereals/millets/pulses, vegetables/fruits, milk/eggs/meat/fish, and oils/fats/nuts/seeds. A sample daily diet for a sedentary male provides amounts of each food group including fats, sugar, milk, pulses, vegetables, fruits, and cereals. Guidelines are provided for breakfast, lunch, and dinner.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    124 views7 pages

    Balanced Diet

    Uploaded by

    Vivek Ratan
    A balanced diet should consist of 10-15% protein, 20-30% fat, and 50-60% carbohydrates. It should also include antioxidants, dietary fiber, and phytochemicals. Food is grouped into cereals/millets/pulses, vegetables/fruits, milk/eggs/meat/fish, and oils/fats/nuts/seeds. A sample daily diet for a sedentary male provides amounts of each food group including fats, sugar, milk, pulses, vegetables, fruits, and cereals. Guidelines are provided for breakfast, lunch, and dinner.

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    BALANCED DIET

    A balanced diet should provide

    10-15 % of total calories from Protiens


    20-30 % of total calories from Fats
    50-60 % of total calories from Carbohydrates

    In addition to above nutrients following nutrients should also be included:

    1. Anti Oxidants – Spices like Tumeric, Ginger, Garlic, Cumin and Cloves

    2. Dietry Fibres

    3. Phytochemicals

    FOOD GROUPS

    There are four types of food groups:

    1. Cereals, millets and pulses

    2. Vegetables and Fruits

    3. Milk and its products, eggs, meat and fish.

    4. Oils and fats, nuts and oil seeds


    Break up for different food types to be consumed in a day by a sedentary male -

    FOOD GROUPS QUANTITY (grams)


    Fats and oils 25
    Sugar 25
    Milk and its products 300
    Pulses 60
    Vegetables 400
    Fruits 100
    Cereals and millets 375
    Salt 5

    Break up for vegetables :

    Total in a day – 400 gm

    Green leafy 50 gm
    Roots and tubers 50 gm
    Other vegetables 300 gm

    BREAKFAST:

    Breakfast components

    MILK
    SUGAR
    CEREALS
    PULSES

    (A) Cereals

    1. Paratha low fat – 70 gm flour with jam or pickle

    2. Oat muesli meal – 70 gm + 100 ml milk

    3. Whole grain wheat bread – 4 slices + 100 ml milk

    4. Poha – 70 gm

    5. Whole grain wheat bread – 4 slices – Sandwiches

    6. Idli 3 or 4 pieces
    7. Dosa 2

    8. Whole grain and nuts ladoo + 100 ml milk

    9. Poori

    10. Whole grain dalia – 70 gm + 100 ml milk

    11. Upma – 70 gm

    (B) Milk – 100 ml (except with recipies in A above where milk is already included)

    (C) Pulses (20 gm in each recipies)

    1. Sprouted Moong + Sprouted Desi Chana + Soyabene fried with onion, green chilli etc.

    2. Kidney beans (ramas) + Desi chana – Boiled and salted with chilli and lemon

    3. Mix dal pakode

    4. Sprouted Moong Dal with boiled potatoes toast

    5. Medhu Vada

    6. Dahi Vada

    7 Mix Dal tikkis

    LUNCH:

    Lunch components :

    Cereals
    Pulses
    Vegetables
    Milk product

    Cereals – Rotis ( 120 gm flour ) + Brown Rice (30 gm)

    Pulses - 20 gm (variety)

    Milk product - Curd (100 ml)

    Vegetables:

    Vegetable Salad – 50 gm

    Roots and Tubers – 50 gm


    Other Vegetables - 100 gm

    Fruit : Seasonal

    DINNER:

    Cereals
    Pulses
    Vegetables
    Milk product
    Fruit

    Cereals – Rotis ( 120 gm flour ) + Brown Rice (30 gm)

    Pulses - 20 gm (variety)

    Milk product - Curd (50 ml)

    Vegetables:

    Vegetable Salad – 50 gm

    Green leafy – 50 gm

    Other Vegetables - 100 gm

    --------------------------------------------------------------------------------------------------------

    Vegetables Types:

    1. Vegetables for Salad -

    Cucumber
    Carrot
    Raddish
    Tomato
    Beetroot
    Kakadi
    Cabbage
    Baby corn
    Onion

    2. Roots and Tubers

    Carrot
    Raddish
    Turnip (Shalgum)
    Kamal Kakadi
    Arbi
    Ratalu
    Jimikandh
    Sakarkandh

    3. Green Leafy Vegetables

    4. Other Vegetables:
    INDIAN PULSES

    English Names Hindi Names

    GREEN GRAM MUNG


    SPILT GREEN GRAM
    SPLIT AND SKINNED GREEN GRAM
    BLACK EYED BEANS MUNG DAAL WITH SKIN
    RED LENTILS MUNG DAAL
    SPLIT RED LENTILS CHAWLI
    YELLOW PIGEON PEAS MASOOR
    ADZUKI BEANS MASOOR DAAL
    TURKISH/DEW GRAM TOOR DAAL
    KIDNEY BEANS CHORI
    MOTH
    GREEN PEAS RAJMA
    WHITE PEAS HARI MATAR
    SPLIT BENGAL GRAM SAFED MATAR
    SPLIT BLACK GRAM CHANA DAAL
    BLACK GRAM BEANS URAD DAAL WITH SKIN
    SPLIT AND SKINNED BLACK GRAM URAD
    URAD DAAL

    A guide to Indian pulses source:

    https://www.fatfreekitchen.com/hindinames-lentils-pictures.html

    GENERAL HEALTH TIPS:

    1. Daily 45 minutes of walk including resting periods.

    2. Minimise salt intake

    3. Ayurvedic golden tips:

    a. Drink water after 1 hour of meal.


    b. Always drink luke warm water.
    c. Always drink water in sitting position.
    d. Always drink water in sip by sip and not in one go.

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