Balanced diet chart for perfect health!
The moment we think of a perfect health, the first think that strikes us is a balanced diet chart. From dietitians to nutritionists, we leave no stone unturned to visit experts who can guide us live a healthier life and suggest as a balanced diet chart. The first step towards a fit body begins with a healthy and balanced diet.
Let’s take a look at the options for a balanced diet chart.
The food we consume in a day should be clearly divided into 5 basic types:
Consuming vegetables should be given highest priority during the day. They must form up to 40 % of our dietary portion with major options consisting of greens such as spinach, broccoli, green peas, cabbage, bottle gourd, lettuce, avocado and herbs like parsley, basil, mint, thyme etc. Greens are the best natural detox agents of the body and hence must always be consumed at least once a week. Other effective vegetables can include carrots, pumpkin, bell peppers, sweet potato. etc.
Fruits are a very important part of any healthy diet chart. Fruits help lift our mood. It cures many anomalies in the body, such as blood pressure, fights bad cholesterol, cancers and obesity. They are a great source of vitamins and antioxidants and makes for best portion during the breakfast. Some common fruits to be consumed regularly should include berries, citrus fruits such as oranges, lemons, grapefruits, pomelos etc. Their best benefit is that they improve the absorption of iron better and help heal the tissues in the body.
Proteins as we all know is the prime ingredient for the muscles to survive and grow. Some of the most common sources of protein is Pulses, Legumes, cheese, cottage cheese (paneer), butter and yogurt (dahi... Besides, seafood –based sources should be taken upto 40-50gms per day. Options for them may include prawns, cod, trout, chicken, eggs etc. For those who are vegan, the best sources of proteins comes from legumes, chick peas, dals, beans, lentils etc. Upto 40 gms of protein in any form is a must to be ingested daily.
Carbs are our sources of energy and anyone cutting them off completely off the diet isn’t doing a good thing. The best way to make a part of your diet is to eat high-fibre carbs, start in moderate amounts and cut down artificial sugars. If one is looking at a balanced meal, then sticking to whole grains such as ragi, millets, oatmeals, buckwheat, barley, rye are the best options. They not only help maintain our energy levels but also keep gut health in good shape.
Though fats are considered an absolute no no amongst those thinking good health, it is a myth that they only cause harm to us. Fats help store energy and nutrients in our bodies and are excellent for overall skin, bone and muscular health. Their best options for a balanced diet include peanuts, almonds, cashews, sesame seeds, olive oil and butter.
What more? Where it is important to know what to eat, it is equally imperative to carve out how to consume the above mentioned foods. For ones looking at a balanced diet schedule which helps keep their weight in check, it is recommended to have smaller portions spread across 5 meals a day. Please ensure that you include each food type in your day’s diet chart as each contributes specifically towards nurturing our body in a balances manner.
Some further good reads