Balanced Diet Chart

Maintaining good health in a population depends significantly on their diet and nutrition. Diet is the amount of food consumed by individuals, while nutrition is the process of using food for growth, metabolism, and tissue repair. Diet and nutrition have a two-way relationship with health since the lack of nutrients can affect health, and poor health can also lead to nutrient deficiency and this is why we follow a balanced diet chart.

So what is balanced diet? A Balanced diet is a diet that provides the body with all the necessary nutrients in the right proportions to promote overall well-being. It involves consuming various foods from different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. The importance of a balanced diet is that it helps to maintain a healthy weight, promotes physical and mental wellness, and lowers the risk of chronic diseases.

What is Balanced Diet Chart?

A Balanced Diet Chart is a scientifically designed plan that outlines the optimal intake of various nutrients to maintain health and well-being. It provides a structured approach to food consumption, ensuring appropriate proportions of carbohydrates, proteins, fats, vitamins, minerals, and water. 

The benefits of adhering to a balanced diet chart are scientifically substantiated. A proper diet brings down the effects of chronic diseases, helps maintain healthy body weight and energy levels, and supports the immune system. Additionally, it aids digestion, enhances mental well-being, and positively influences mood and cognitive function.

This chart is essential because it ensures nutrient adequacy, preventing deficiencies and associated health issues. It is pivotal in disease prevention, energy management, and weight control. This scientifically designed plan is a cornerstone of long-term health, addressing immediate and lifelong well-being needs.

Essential Components of a Balanced Diet

According to WHO, the importance of a balanced diet is that it should contain adequate amounts of nutrients required for survival. These include carbohydrates, proteins, lipids, vitamins, minerals, and water. It should also limit the intake of sugar and salt. Macronutrients like carbohydrates, proteins, and fats provide the energy required for daily cellular processes. In contrast, smaller micronutrients, such as vitamins and minerals, are needed to support growth, development, metabolism, and physiological functioning. A healthy recipe is one which provides sufficient macronutrients and micronutrients while maintaining adequate hydration.

1. Carbohydrates

Carbohydrates, along with protein and fat, are one of the three macronutrients that humans need in their diet. These molecules contain carbon, hydrogen, and oxygen atoms. Carbohydrates are essential in the human body as they act as a primary energy source, help regulate blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and aid in fermentation. When consumed, carbohydrates are broken down in the digestive tract into glucose, used as energy.

2. Proteins

Proteins are essential for our body as they provide energy and amino acids. Studies have shown that protein diets can help preserve lean body mass during weight loss, promote weight management, improve glycemic control, and increase calcium absorption in the intestines, resulting in long-term improvements in bone health.

Our body cannot produce certain amino acids independently, so we must obtain them through our diet. Adequate dietary protein is essential for maintaining lean body mass throughout life. In older adults, protein helps to avoid the loss of skeletal muscle mass due to age, preserving bone mass.

3. Fats

Fats, or lipids, are considered to maintain the structure of the cell membranes and sources of cellular energy. There are four categories of dietary fats: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content in our food is generally a combination of these types.

4. Vitamins & Minerals

Vitamins and minerals stop cellular aging and late-onset disease, as inadequate intake leads to chronic metabolic disruption. To prevent these issues, it is recommended to consume adequate amounts of micronutrients that have antioxidant properties, such as vitamins A, C, and E, copper, zinc, and selenium. This can help reduce the risk of and slow the progression of age-related diseases.

5. Water

Water is the primary component of the body and constitutes most of the lean body mass and total body weight. Water provides hydration and carries micronutrients, including trace elements and electrolytes. Drinking water can provide up to 20% of the recommended calcium and magnesium intake.

Benefits of following a Balanced Diet Chart

Following a healthy food chart scientifically provides essential nutrients in optimal proportions for overall health. It helps maintain a healthy weight, regulates blood sugar, reduces the risk of heart disease, supports bone and digestive health, lowers inflammation, and enhances immune function. The benefits of following a Balanced Diet Chart are plentiful:

1. Energy:A balanced diet chart provides optimal energy by ensuring a steady supply of carbohydrates for immediate energy, protein for tissue repair and growth, and healthy fats for sustained energy. Adequate vitamins and minerals facilitate energy production at the cellular level while maintaining stable blood sugar levels prevents energy crashes.
2. Strong Immune System: A proper nutritional diet is essential to increase the immunity of a person. Nutrient-rich foods support a robust immune response, enhancing the body’s ability to fight infections. Fruits and vegetables rich in antioxidants protect immune cells, while fibre-rich foods promote a healthy gut microbiome, crucial for boosting immunity. Adequate protein intake supports the resistant components of the body, and reduced inflammation enhances immune response, promoting overall health and resilience.
3. Digestive Health: The importance of a balanced diet is that it promotes digestive health by providing fibre for regularity and beneficial gut bacteria. It minimizes digestive discomfort and supports efficient nutrient absorption. Proper hydration and nutrient-rich foods maintain a well-functioning digestive system, preventing issues like constipation, indigestion, and inflammation for overall digestive well-being.
4. Disease Prevention: Reduces the risk of obesity, heart disease, diabetes, and certain cancers.
5. Nutrient Adequacy: Helps prevent nutrient deficiencies and associated health problems.
6. Optimal Health:  A balanced diet ensures you receive essential nutrients, reducing the risk of chronic diseases and promoting overall well-being.

7 days Balanced Diet Chart

This 7-Day Balanced Diet Chart will take you on a voyage that will not only tantalize your taste buds but also help to nourish your body. So let us embark upon the journey of healthy, yummy food that will leave you feeling refreshed, satisfied, and wanting more, and say goodbye to the age-old bland diets and greet a whirlwind of gourmet delights. 

	BREAKFAST	LUNCH	EVENING SNACK	DINNER
MONDAY	Sprouts cheela, curd	Paneer bhurji, Chapati With buttermilk	Fruits	Brinjal bharta with Chapati and Salad
TUESDAY	Fruit oatmeal with nuts	Vegetable Biryani with Curd	Makhana Chat	Egg curry with Millet Chapati
WEDNESDAY	Stuffed Paneer Parantha	Matar mushroom + Chapati with cucumber salad	Murmura chaat	Palak Paneer + Brown rice
THURSDAY	Dal paratha with Greek yoghurt	Brown rice, chickpea Masala, with Spiced Buttermilk	Vegetable juice	Bottle Gourd Veg with Chapati
FRIDAY	Oats & Chia Pudding	Tofu and Veggie Stir Fry with veg quinoa	Roasted Chana	Vegetable Soup
SATURDAY	Vegetable Upma with soya bhurji	Paneer Roll	Vegetable juice	Bhindi masala with one chapati millet, chickpea salad
SUNDAY	Paneer Paratha	Egg fried rice	Boiled black chana	Soup with grilled mushroom

Balanced Diet Chart – Day 1

• Breakfast Sprouts cheela, curd
• Lunch Paneer bhurji, Chapati With buttermilk
• Snacks Fruits
• Dinner Brinjal bharta with Chapati and Salad

Sprouts, cheela, curd: This meal will incredibly start your day. It has fibre from the sprouts, carbohydrates from the cheela, and calcium and protein from the curd. Fibre has a lot of health benefits, and it helps in digestion and blood sugar regulation.

Paneer bhurji, Chapati, With buttermilk: Paneer is an excellent protein source and a great addition to this chart. Chapati, primarily made from whole grains, is a rich source of complex carbs. Buttermilk helps to keep the gut happy.

Fruits: Who can say no to fruits? They are delicious and filled with vitamins and minerals, making them vital for a weight loss diet. 

Brinjal bharta with Chapati and Salad: Brinjal, also known as Aubergine, has a lot of health benefits. It can help in lowering the chances of a heart attack. It is also rich in potassium, fibre, and Vitamin B6. The salad is filled with fibre, which is good for the gut.

Balanced Diet Chart – Day 2

• Breakfast: Fruit oatmeal with nuts
• Lunch: Vegetable Biryani with Curd
• Snacks Makhana Chat
• Dinner Egg curry with Millet Chapati

Let’s talk about the foods in detail.

Fruit oatmeal with nuts: Oatmeal should be a part of every balanced diet. It is made out of oats, a great source of complex carbs, and offers antioxidants to the body. Nuts are a source of healthy fats and contain vitamins and minerals called niacin, folate, and Vitamin B6.

Vegetable Biryani with Curd: This meal is delicious and nutritious. It has the goodness of vegetables and curd in it. Vegetables are a must-have in your balanced diet. They are home to many vitamins and minerals, such as vitamins A, C, E, and magnesium. It is much better, however, to opt for professional advice when it comes to food and health. Buy Health Plans

Makhana Chat: In a balanced diet, makhana is a great snack. It is perfect for the heart and helps with lowering blood pressure. Just like makhana, here are some low calorie foods

Egg curry with Millet Chapati: Eggs are one of the best protein sources. Eggs also contain Vitamins such as A, E, and K. Millet Chapati are high in protein and fibre, which is excellent if you are trying to shed some weight.

Balanced Diet Chart – Day 3

•  Breakfast Stuffed Paneer Parantha
• Lunch: Matar mushroom + Chapati with cucumber salad
• Snacks Murmura chaat
• Dinner Palak Paneer + Brown rice

Let’s talk about the foods in more detail

Stuffed Paneer Parantha: When it comes to dairy and protein, paneer is one of the best sources of protein. It also contains calcium, which is good for the bones. When making this meal, make sure to make it with minimal oil. 

Matar mushroom + Chapati with cucumber salad: If you are looking for a good source of plant-based protein, then look no further than matar (peas). Mushrooms are fantastic as they help in lowering cholesterol and provide Vitamin D to the body. Mixed grain chapati provides complex carbs, and cucumber salad includes fibre. All in all, it is a great meal to have in your balanced diet.

Murmura chaat: Murumura or puffed rice is a great low-calorie snack option. These are great for lowering blood pressure and for weight management. You can use a BMI Calculator to know your BMI and determine your fitness goals. 

Palak Paneer + Brown rice: Palak panner or spinach paneer with brown rice is a complete meal. It has the right amount of carbs, protein, fibre, and fats. It’s also delicious. Discover more meals like this in a gym diet plan.

Balanced Diet Chart – Day 4

• Breakfast Dal paratha with Greek yoghurt
• Lunch: Brown rice, chickpea Masala, with Spiced Buttermilk
• Snacks Vegetable juice
• Dinner Bottle Gourd Veg with Chapati

Let’s talk about these foods in detail

 Dal parantha with Greek yoghurt: Dal, also known as lentils, is one of the best vegetarian protein sources. Combine it with Greek yoghurt, and you get some additional protein.

Brown rice, chickpea Masala, with Spiced Buttermilk: A diet should have a meal like this as a part of it. Brown rice has carbs, chickpea offers protein, and buttermilk keeps the gut happy by aiding digestion.

Vegetable juice: Noting better than a glass of vegetable juice as a snack. It is filled with vitamins and minerals. The best snack you can have is included in your diet. Check out this BMR Calculator to calculate your BMR. 

Bottle Gourd Veg with Chapati: Bottle gourd has been a part of Indian cooking for years. It offers many health benefits, such as better blood sugar regulation, since it is high in fibre.

Balanced Diet Chart – Day 5

•  Breakfast Oats & Chia Pudding
• Lunch Tofu and Veggie Stir Fry with veg quinoa
• Snacks Roasted Chana
• Dinner Vegetable Soup

Let’s talk about these foods in detail

Oats & Chia Pudding: This fibre-rich breakfast option in your balanced diet will kickstart your day. The fibre and antioxidants present in oats and chia seeds are great not only for your gut but also for your heart as well.

 Tofu and Veggie Stir Fry with veg quinoa: If you are a vegan, add this meal to your balanced diet. It has tofu in it, which is the go-to source of protein for vegans. Quinoa is a good source of fibre and has anti-inflammatory properties. If you are calorie-conscious, you can use this Food Calorie Calculator.

 Roasted Chana: This low-calorie snack is a great option that you can have in a balanced diet. Chana or chickpeas contains protein and also helps in blood sugar regulation.

Vegetable Soup: Nothing ends the day better than a cup of soup. The vegetable soup contains tons of vitamins and minerals responsible for boosting immunity.

Balanced Diet Chart – Day 6

• Breakfast Vegetable Upma with soya bhurji
• Lunch Paneer Roll
• Snacks Roasted makhana
• Dinner: Bhindi masala with one chapati millet, chickpea salad

Vegetable Upma with soya bhurji: Vegetable upma is a power-packed breakfast. It contains vitamins and minerals such as iron, zinc, and phosphorus. Soya bhurji is made out of soybeans, a great vegetarian protein source. It also has almost zero cholesterol and can be added to your balanced diet.

Paneer Roll: This is a delicious and nutritious lunch option if you make it with low oil and more veggies. This meal will give you sufficient protein to repair and build your muscles.

Roasted makhana: Makahanas have magnesium, potassium, phosphorus, and more minerals the body needs.

Bhindi masala with one chapati millet and chickpea salad: This meal is filling and offers a lot of nutrients. Okra, or bhindi, as some people call it, contains Vitamin C, A, and K. It is also effective in managing blood sugar levels. Hence, it should be a part of your balanced diet.

Balanced Diet Chart – Day 7

•  Breakfast Paneer Paratha
• Lunch: Egg fried rice
• Snacks Boiled black chana
• Dinner Soup with grilled mushroom

Let’s talk about these foods in detail.

Paneer Paratha: This meal is healthy and delicious. Paneer has protein and calcium, which is good for the bones and the muscles. Also, did you know protein-rich foods are great for weight loss? Just make sure you make it with less oil.

Egg fried rice: Fired rice and eggs always go right. Rice, predominantly brown rice, contains carbs, and eggs are a good protein source, making this meal a must-have in your balanced diet.

Boiled black chana: Black chana not only has protein in it but also has vitamins like vitamin B6, folate, niacin, and thiamine. It also helps in digestion and is excellent for heart health.

Soup with grilled mushrooms: Besides being delicious, mushrooms also offer many health benefits. They reduce the risk of cancer, lower cholesterol, and also help protect brain health.

Also get an idea about weight loss from the 7 day weight loss plan from Livofy.

Balanced Diet Chart for Male recommended by Nutritionist

Wondered what is balanced diet for males or how different it can be from females? Unhealthy lifestyles that lead to obesity and high-fat diets can significantly impact the quality and structure of spermatozoa. Research shows that such conditions can affect the development of offspring and their health in the later stages of life.

A diet that includes vegetables and fruit, fish and seafood, nuts, seeds, whole-grain and fibre-rich products, poultry, and low-fat dairy products is recommended. Conversely, low consumption of fruit and vegetables, products with antioxidant potential, high-calorie intake, diets rich in saturated fatty acids and trans fats, low fish consumption, and a high proportion of both red and processed meat can harm the quality of semen, which may contribute to reduced male fertility.

Balanced Diet Chart for Females recommended by Nutritionist

Good nutrition can optimize maternal health throughout pregnancy, reduce the risk of congenital disabilities, promote optimal fetal growth and development, and prevent chronic health problems in the developing child. The American College of Obstetrics and Gynecology and the American Dietetic Association recommend that women generally follow the Dietary Guidelines for Americans before becoming pregnant and during pregnancy. Other key strategies include weight gain, appropriate physical activity, vitamin (folic acid) and mineral (iron) supplementation as needed, and avoiding alcohol, tobacco, and other harmful substances. Now you know what is balanced diet chart is for females and what should and should not be included.

Balanced Diet Chart for Kids recommended by Nutritionist

Let’s dig in as to what is balanced diet chart is for kids and how it differs from adults. Here is a list of ingredients that can be involved in their chart for 7 days.

 Diet Chart For Kids For 7 Days

Here’s a sample 7-day balanced diet chart for kids, recommended by a nutritionist:

Day 1:

• Breakfast: Poha (flattened rice) with peas, peanuts, and spices.
• Snack: A small bowl of curd (yoghurt) with a dash of honey.
• Lunch: Roti (whole wheat flatbread), dal (lentil curry), and mixed vegetable sabzi (stir-fried veggies).
• Snack: Sliced cucumber with chaat masala.
• Dinner: Rice with chicken curry and a side of spinach saag.

Day 2:

• Breakfast: Upma (semolina dish) with mixed vegetables.
• Snack: A banana.
• Lunch: Roti, rajma (kidney bean curry), and vegetable pulao.
• Snack: Fresh orange slices.
• Dinner: Rice with fish curry and a bhindi (okra) masala.

Day 3:

• Breakfast: A paratha (stuffed flatbread) with aloo (potato) and plain curd.
• Snack: Mixed fruit salad.
• Lunch: Roti, chana masala (chickpea curry), and aloo gobi (potato and cauliflower curry).
• Snack: Sliced carrots.
• Dinner: Rice with chicken curry and baingan bharta (mashed eggplant).

Day 4:

• Breakfast: Ragi (finger millet) dosa with coconut chutney.
• Snack: Grapes.
• Lunch: Roti, paneer (cottage cheese), butter masala, and jeera rice.
• Snack: Boiled corn with lemon and chat masala.
• Dinner: Rice with egg curry and a side of mixed vegetable raita.

Day 5:

• Breakfast: Idli (steamed rice cakes) with sambar and coconut chutney.
• Snack: Watermelon slices.
• Lunch: Roti, moong dal (green gram lentil), tadka, and methi (fenugreek) thepla.
• Snack: Sliced cucumber with salt and pepper.
• Dinner: Rice with mushroom curry and a palak (spinach) dal.

Day 6:

• Breakfast: Vegetable dalia (broken wheat porridge).
• Snack: A small bowl of curd with a pinch of sugar.
• Lunch: Roti, chicken tikka masala, and vegetable biryani.
• Snack: Pomegranate seeds.
• Dinner: Rice with rajma (kidney bean) curry and aloo palak (potato and spinach) sabzi.

Day 7:

• Breakfast: Whole wheat bread sandwich with egg and a slice of tomato.
• Snack: Sliced papaya.
• Lunch: Roti, dal makhani, and aloo matar (potato and pea) sabzi.
• Snack: Sliced bell peppers with mint-coriander chutney.
• Dinner: Rice with prawn curry and a kaddu (pumpkin) sabzi

How To Maintain a Balanced Diet?

 It all started from knowing what is balanced diet, but the actual game is maintaining the diet, which is a refined art of nourishing your body with grace and wisdom. It begins with a symphony of colours on your plate, a dance of fresh vegetables, fruits, lean proteins, and whole grains. Portion control is your conductor, guiding your choices with elegance. Hydration is your elixir, a crystal-clear source of vitality. Mindful eating, a timeless ritual, transforms meals into a sensory feast. Treasure cooking at home, where you wield the sceptre of choice. Finally, a balanced diet contains a harmonious blend of health and pleasure, a lifelong masterpiece for well-being and vitality:

• Maintain a Healthy Food List
• Eat Healthy vegetables and fruits instead of Processed Foods
• Include More Protein In Your Diet
• Include Milk and milk products in your diet
• Eat The Daily Required Carbs
• Reduce Sugar Intake
• Lower your Daily Fat Intake
• Lower your salt intake

1. Maintain a Healthy Food List

This can be an effective hack if you struggle to maintain a balanced diet. Just make a list of healthy, nutrient-dense foods.

2. Eat Healthy vegetables and fruits instead of Processed Foods.

A balanced diet contains no processed foods as they are unsuitable for the body. Instead, add more fruits and veggies to your diet since fruits and vegetables are nutrient-dense.

3. Include More Protein In Your Diet

A balanced diet contains and is rich in protein. It is essential for the body. It helps in muscle repair and build. Protein is also responsible for a lot of hormone production in the body. Often, protein is not ignored as a part of a balanced diet, but that should never be the case. Hence, knowing the importance of a balanced diet is crucial to creating better eating habits.

4. Include Milk and milk products in your diet.

Add more dairy products to your balanced diet chart to keep your bones healthy. Milk products like curd offer some excellent health benefits.

5. Eat The Daily Required Carbs

It would be best if you had carbs in your balanced diet because it provides the body with energy. Your body needs carbs as fuel to do essential life functions. 

6. Reduce Sugar Intake

Your body needs glucose but not in excess amounts. That’s why you should limit your sugar consumption as much as possible. You can add healthy alternatives to sugar in your balanced diet chart, such as jaggery and honey.

7. Lower your Daily Fat Intake

Your balanced diet should only contain healthy fats and minor to moderate amounts. Excess consumption of fatty foods can raise the bad cholesterol in your body.

8. Lower Your Salt Intake

Your body requires salt but not in excess amounts. If consumed in large amounts, salt can lead to puffiness in the face, water retention in the body, and high blood pressure.

Expert Review on Balanced Diet Chart

A balanced diet chart is a meticulously designed plan encompassing a variety of nutrients and food groups in appropriate proportions to promote health and prevent diseases. It serves as a roadmap to guide individuals in achieving optimal nutrition, enabling them to manage their weight, sustain energy levels, and support overall well-being. This evidence-based approach prevents nutrient deficiencies and reduces the risk of chronic conditions. This chart is a versatile tool that flexibly adapts to individual needs, empowering people to make informed dietary choices that lead to long-term health and vitality.So now you know what is balanced diet and why one should follow it.

Reference

Calder, Philip C. 2020. “Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.” NCBI.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/.

“Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors.” 2020. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7291266/.

Skerrett, Patrick J. n.d. “Essentials of Healthy Eating: A Guide – PMC.” NCBI. Accessed October 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471136/.

https://pubmed.ncbi.nlm.nih.gov/25757894/#:~:text=Studies%20have%20demonstrated%20that%20higher,term%20improvements%20in%20bone%20health.

https://pubmed.ncbi.nlm.nih.gov/25757894/#:~:text=Studies%20have%20demonstrated%20that%20higher,term%20improvements%20in%20bone%20health.

FAQs

What is balanced diet chart?

A balanced diet chart is a structured plan outlining the optimal intake of various nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals. It ensures a well-rounded selection of foods to meet nutritional needs, promote health, and reduce the risk of diseases, supporting overall well-being.

What are the 7 food types of a balanced diet?

A balanced diet should consist of seven essential factors: carbohydrates, protein, fat, fibre, vitamins, minerals, and water. Carbohydrates provide energy and support vital functions, whereas protein is critical for growth, repair, and immune function. Fat is necessary for energy, cell structure, and nutrient absorption, while fibre promotes digestion and reduces the risk of chronic diseases. Similarly, vitamins and minerals regulate various bodily processes, and water maintains hydration and supports metabolism.

What is balanced diet in 10 points?

A balanced diet includes fruits, vegetables, nuts, pulses, and milk to provide essential nutrients such as protein, carbohydrates, fats, vitamins, minerals, and fiber. Regardless of dietary preference, a nourishing meal can be quickly prepared.

What are the 5 importance of a balanced diet?

A balanced diet offers several significant benefits, which are as follows:
1. Nutrient Intake: It provides the necessary vitamins, minerals, and nutrients for overall health.
2. Weight Management: Helps maintain a healthy weight and reduces the chances of obesity.
3. Disease Prevention: Lowers the risk of chronic diseases, such as heart disease, diabetes, and cancer.

4. Energy and Vitality: Supports energy levels and overall well-being.
5. Digestive Health: Promotes healthy digestion and reduces gastrointestinal issues.

What is balanced diet for a child?

The food preferences of children have a significant impact on their eating habits. Therefore, it is crucial to identify the factors influencing their choices to develop effective interventions to improve their diets. The best food choices include fresh and minimally processed foods with little or no added sugar, salt or fat, such as fruits, vegetables, lean protein, whole grains, and seeds.

What is balanced diet, and how to follow it?

A balanced diet is a way of eating that provides the body with essential nutrients in the right proportions to promote overall health. To follow it, include foods from all food groups, manage portion sizes, prioritize fruits and vegetables, incorporate lean proteins and whole grains, limit sugars and salts, and stay hydrated.