Dainik Reporters. Today there will hardly be any person whose food and drink are completely healthy. Most of the people prefer to eat outside the home. Many people also consume a lot of fast food etc. As a result, people start falling ill. In such a situation, whenever a patient contacts a doctor, the doctor first advises the patient to change his diet plan. That’s why today a balanced diet chart (Normal Diet Plan) has become the need of the people.
Healthy diet chart not only benefits the patient, but all people get benefit from it. By following the daily diet table, you can make yourself as well as your family healthy. That is why it is very important for you to know what is a healthy diet chart. Let us know what is a balanced diet, and what should be your daily diet table to stay healthy.
What is a balanced diet (healthy eating)?
Any substance that is made up of sugar, fat, water and protein, and which can be consumed by the organism for living, is called food. Food contains many nutrients, which are necessary for the growth and development of the body. Food provides various nutritious elements, such as- carbs, proteins, fats, minerals-salts, vitamins and water etc. Nutrients maintain the nutritional level in your body so that you remain healthy. Therefore, it is necessary to consume a balanced diet not only to survive but also to lead a healthy and active life.
A balanced diet is the basic foundation for good health and mental development. After air and water, food is essential for the body. Digestive juices act on the food when it is ingested, and the essential nutrients from the food are absorbed by the body. Only this improves your health. The health status of a person depends on the kind of food a person consumes. Therefore it is necessary for every person to follow a balanced diet chart.
Benefits of healthy eating (balanced diet)
Your body mainly gets these benefits from food:-
The body gets energy.
Body tissues are formed.
Diseases are prevented.
Physical activities continue smoothly.
Balanced Diet Chart for Men (Normal Diet Chart)
Men should consume these foods as a balanced diet:-
Eat carbs and protein rich food.
Make it a habit to eat food about an hour before bedtime.
Along with this, a habit of exercise and walking should be made in the morning.
Waking up in the morning, you can take a glass of milk, which does not contain cream. Eat 3-4 almonds with it.
Taking small amount of snacks like juices, fruits, green tea, nuts etc. in the evening keeps the energy level up.
Sprouted grains, seasonal fruits or upma can be taken for breakfast. Carbohydrate-rich food should be consumed in breakfast.
In lunch, you can take lentils, roti, vegetables, rice and salad. Along with this, a cup of curd or buttermilk should also be taken.
Less and light food should be taken at night. Do not take rice in dinner. Only roti, vegetable and salad can be taken.
Balanced Diet Chart for Women
Nutritional requirements for women are different from men. Women need more iron than men due to menstruation. Therefore, women should consume these foods as a balanced diet:-
Women should take protein rich food for breakfast.
Eat sprouted grains of bread or oatmeal.
Eat seasonal fruits. Milk and nuts can also be taken in breakfast.
Make the day’s meal consisting of carbs, proteins and fats.
Eat 2 rotis, a bowl of rice, lentils, vegetables, salad and curd in the meal.
Green tea, juice, fruits or nuts can be taken in the evening.
Dinner should be lighter than the day. 2 roti, vegetables, salad and bowl of lentils should be taken.
Drink a glass of milk before sleeping at night.
Complete Details of Balanced Diet Chart
According to the physical structure of every person and the hard work done by him, the requirement of food and drink is different. For this to keep the mind working smoothly and the body not tired, every person needs about 1200 to 1800 calories. These calories are better transmitted to the body in the form of energy, which is not stored in the body as fat. Therefore, the amount of food items in the diet chart should be in terms of calories:-
Keep three main meals of the day like – breakfast, lunch and dinner of 300 to 350 calories.
Keep snacks and other items within the remaining 300 calories.
Drink green tea.
Do not eat maida and rice at all. Whatever food you eat, be it wheat or brown rice.
Drink water as soon as you wake up in the morning. Drink about 2 glasses of lukewarm water.
Eat oats in breakfast, but do not have outside preservative-rich oats. Bring plain oats and make it by adding onion, garlic, cinnamon, fennel, broccoli and salt etc. Occasionally consume cornflakes and skimmed milk.
Eat 5-10 almonds, coffee or green tea, tea made from ginger, basil, cinnamon and ginger, cardamom between meals and snacks of the day. Do not add sugar to it.
Eat a bowl of brown rice, salad, lentils and two rotis in the day’s meal. Along with this, take a bowl of salad as well.
In the evening, take any vegetable soup or green tea.
In dinner, eat a bowl of veg soup, a bowl of salad, a large bowl of papaya or a bowl filled with boiled vegetables, add garlic and onion to it.
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