Balanced diet is the ultimate solution for many health related problems. This is very crucial topic in our lives, which is unfortunately neglected by us.
But, it’s never too late to know😃. As it is good to start from the basics, we are now going to know the basics of balanced diet.
What is a Balanced diet?
It is the combination of Different foods, in right Quantities and Proportions to meet the nutritional requirement of the human body and also to save a little extra for weak days.
It simply means a right and planned intake of Carbohydrates+ Proteins+ Fats+ Vitamins+ Minerals.
Why to take a Balanced diet? (It’s Benefits):
It is the basic requirement, to
- Stay healthy
- Compensate the low food intake days
- Fulfill nutritional requirements
- Prevent ourselves from diseases
- Have food in our Income range
- Satisfy our taste buds and food interests
Words related to a Balanced diet ?
Some basic definitions of the words, give you clear idea on it. Let’s go.
- Diet = Food consumed in a day or the sum of the food taken
- Meal = A part of diet, that is taken at specific time like Breakfast, Lunch, Snacks, Dinner
- Menu = List of the dishes in a Meal
- Number of meals = Number of times, you take food
- Types of meals = Nature of the food, you take
You are now, well equipped to get into the topic. So,let’s discuss the things, you must know, to start a Plan.
Plan of Action for a Balanced diet:
To start this plan of action, you need to first identify,
1. About Yourself:
Balanced diet must be a suitable one to your,
- Activity level ( Hardworking, moderate, sedentary)
2. Food types :
It must cover all the nutrients in it, to become a balanced one.
- How many food varieties are available to you in your locality,
- Your access to them,
- Your financial position, to get them are all the relevant things to notice.
Balanced diet must be always suitable to your situations and must not bother you in anyway.
There are many divisions in the foods we take, you can differentiate them according to their nutritional values.
- Vegetables ( Greeny and root)
- Milk and milk products
- Condiments and spices
- Flesh foods(fish meat poultry)
5. Time and Effort:
You don’t need to spend much time in planning a diet everyday, when you plan it in advance for a week. Saving your time, by opting for the simple and easy recipes is possible.
6. Satisfaction :
Whether you are getting satisfied with what you eat, is the main thing to consider. Don’t be too strict to yourself in plannig a diet. Find ways to make them tasty. Healthy foods are not Tasty, is a wrong notion.
After noticing all these 6 points, you get an overview of, what all you need to know for planning a Balanced diet.
Guidelines of a Balanced diet:
1. Recommend values of Nutrients:
We all search for the nutritional value of a food, to know the benefits. Yes, it’s important to know the nutritional values of the food to meet your needs.
But before that, How much you need, is what you should know. This is known by the Recommended values. Recommended dietary intake charts are avaliable for every country, based on their nutrional needs.
In India, ICMR provides a list, according to the age and gender requirements.
Example: A Protein intake of almost 1gm per 1kg of body weight,is the recommended intake for a day. But this differs for children or pregnant women. This way, we must base our plan, on the recommended values.
2. Specific functions of Nutrients:
Knowing, what are proteins for? What are carbohydrates for?
Nutrients are majorly divided into three types based on their functions or what they provide us.
- Energy giving foods
- Body building foods
- Protecting foods
This is the Heart of the topic. If one can manage, taking all the three in right amounts, done! their plan is all ready.
3. Number of Meals:
Balanced diet plan, greatly depends on how many times you take food in a day. Diversified traditions, requirements, availability affect the number of times you take the food.
Example: High socio-economic group of people may take more meals and low economic group, may still find it diffcult to have food for atleat 2 times in a day. In this case the quality of food must be improved to reach the recommended values.
4. Distribute total intake for a day into Meals:
As you get an idea, of how much to take for your body in a day by Recommended dietary intake (RDI), you must distribute those total values among all the Meals like Breakfast, Lunch , Snacks and Dinner.
5. Decide the Menu:
You should now list out, what are all the Dishes or Recipes you should consider having, based on your required quantities, time and sources.
These are all the Guidelines, helpful in planning a Balanced diet. Many more details will be discussed in the further post. Subscribe, to get many more information on Nutrition and Diet Plans.
Till then, Happy Dieting chums!😀