The Ideal Balanced Diet | Diet Plans
[su_note note_color=”#fff966″]A balanced diet consisting of the proper quantities of foods needed to maintain health or growth. A diet is very important for nutrition, health, or weight/body management.[/su_note]
Information of a Balanced Diet:
The short answer is “a balanced diet,” which means foods that are high in protein and low in fat. A diet is very important for nutrition, health, or weight/body management.
There are many alternative sorts of diet, you must acquire the bulk of your daily calories from recent fruits, recent vegetables, Whole grains, Legumes, Nuts, Lean proteins.
The average person has to eat 2,000 calories each day to keep up their weight. However, it’ll depend upon their age, gender, and physical activity level. Men typically would like a lot of calories than girls, and other people who exercise would like a lot of calories than people that don’t exercise.
Balanced Diet Chart:
- Children ages 2 to 8 years:1,000 to 1,400 calories
- Girls ages 9 to 13 years:1,400 to 1,600 calories
- Boys ages 9 to 13 years:1,600 to 2,000 calories
- Women ages 14 to 30 years:2,400 calories
- Men ages 14 to 30 years:2,800 to 3,200 calories
- Men and women over 30 years:2,000 to 3,000 calories
Balanced Diet Plan:
- Eat roughly the same amount of calories that your body is using and maintain a healthy weight.
- Eat more Plant Foods, Fruits, vegetables, legumes, whole grains, and nuts.
- Limit the intake of sugar.
- Limit salt/sodium
Fruits:
Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients. Fresh fruit is a good source of vitamins.
Benefits:
- Fruits are high in sugar.
- It’s best to eat fresh fruit.
- This sugar is natural, so the fruit can still be a better choice for you than other foods with added sugar.
- If you want to have fruit juices, do it only occasionally. Half a cup is enough.
How Much?
- 2 to 3 year-olds, 1 piece a day
- 4 to 8 year-olds, 1½ pieces a day
- Adults and children over 9, 2 pieces a day.
Vegetables:
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.
Examples of dark leafy greens include:
- Spinach
- Kale
- Green beans
- Broccoli
- Collard greens
- Swiss chard
How Much?
- 2 year-olds, 2½ serves a day
- Adults and children aged 9 and over, 5 serves a day
Grains:
Grain foods include rolled oats, brown rice, wholemeal and wholegrain bread, wheat, barley, buckwheat, and breakfast cereals. They provide much more nutrition. Try switching from white bread and pasta to whole-grain products.
How Much?
- 2 to 8 year-olds, start with 4 serves a day
- 14 to 18 year-olds, 7 or more serves
- Adults, 6 or 7 serve a day depending on activity.
Proteins:
- Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish.
Benefits:
- Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
- Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients.
Try to eat:
- Lentils
- Beans
- Peas
- Almonds
- Sunflower seeds
- Walnuts
Dairy:
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt.
How much?
- 2 to 3 year-olds, 1½ serves a day
- 4 to 8 year-olds, 1½ serves (girls), 2 serves (boys) a day
- 9 to 11-year-olds, 2½ serves (boys), 3 serves (girls) a day
- 12 to 18 year-olds, 3½ serves a day
- Adults, 2½ serves a day.
Oils:
Oils should be used sparingly. Go for low-fat and low sugar versions of products that contain oil. Good oils, such as olive oil, can replace fattier vegetable oil in your diet.
Balanced Diet – Why it’s important?
A balanced diet is important because your organs and tissues need proper nutrition and vitamins to work effectively. Without good nutrition, your body is more close to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives.
