Balanced Diet

A balanced diet can be defined as one, which contains the various groups of foodstuffs such as energy yielding foods (carbohydrates, fats), bodybuilding foods (protein, minerals), and protective foods (vitamins) in correct proportions. The components of a balanced diet will differ according to age, sex, physical activity, economic status, occupation and the physiological state. There are no good or bad foods or good or bad diets. All foods contain different levels of nutrients, but no single food can provide all the vitamins and minerals our bodies need in the right amounts. So the best way to get all the vitamins, minerals and nutrients is to eat a variety of foods. To maintain good health and to function efficiently our bodies needs proteins, carbohydrates, fats, vitamins and minerals and water. Foods are broken down into five food groups

 

1. Bread, cereals and potatoes
2. Fruit and vegetables
3. Milk and diary foods
4. Nuts, pulses, beans, meat, fish, poultry
5. Fatty and sugary foods

BREAD, CEREALS, RICE AND PASTA

6-11 Servings

Includes	Cereals like wheat, bajra, jowar, ragi, breakfast cereals, pasta, rice, oats, noodles, maize, millet and cornmeal.
Nutrients	Carbohydrate (starch), fiber, some calcium, iron, B Vitamins
Try to eat	Whole meal, wholegrain, brown or high fiber versions where possible
Try to avoid	Having fried food (e.g. chips) Adding too much fat (e.g. thickly spread butter, or margarine on bread) Adding rich sauces and dressings (e.g. cream or cheese sauce on pasta)

   

FRUITS & VEGETABLES

Fruit Group 2-4 Servings

Includes	Fresh fruits, frozen and canned fruit and vegetables and dried fruit. A glass of fruit juice, coconut water can also contribute.
Nutrients	Vitamin C, carotene, folate, fiber and some carbohydrate
Try to eat	A wide variety of fruit and vegetables. Eat whole fruits rather than juices as they are higher in fibre.
Try to avoid	Adding fat or rich sauces to vegetables (e.g. carrots glazed with butter) Adding sugar or syrupy dressing to fruit (e.g. stewed apple with sugar). Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices.

 

VEGETABLE GROUP

3-5 Servings Different types of vegetables provide different nutrients. Eat a variety.
Include dark-green leafy vegetables several times a week, as they are especially good sources of vitamins and minerals. Vegetable juice is very high in antioxidant, include daily.

MILK, YOGURT AND CHEESE

2-3 Servings  

Includes	Milk, cheese, yogurt, buttermilk, paneer. This group does not include butter or cream.
Nutrients	Calcium, protein, vitamin B12, vitamins A and D
Try to eat	Lower fat versions means semi-skimmed or skimmed milk, low fat yogurts, and lower fat cheeses.
Try to avoid	Full fat varieties of milk, cheese and paneer

NUTS, BEANS, PULSES, MEAT, FISH, POULTRY 2-3 Servings

Includes	Nuts, beans, pulses, meat, fish, poultry
Nutrients	Iron, protein, B vitamins - specially B12, zinc and magnesium
Try to eat	Choose the low fat versions. Cook these foods without added fat. Beans and pulses are good alternatives to meat as they are naturally very low in fat. Nuts and seeds are high in fat, so eat them in moderation. Grilling, poaching, steaming, stir-frying and oven roasting are all healthier options. Soya bean, soy milk, tofu are protein rich and can thus be included.
Try to avoid	Frying or stir frying pulses or beans in lot of butter, or add fat to those which already rich in oils. Nuts high in saturated fats like cashew, pistachio.

FATS, OILS AND SUGAR Use Sparingly

Includes	Butter, ghee, cooking oil, margarine, low fat spread, other spreading fats, oily salad dressings or mayonnaise, cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice - cream, rich sauces and fatty gravies, sweets and sugar.
Nutrients	Some vitamins and essential fatty acids but also a lot of fat, sugar and salt
Try to eat	Some foods from this group will be eaten every day, but should be kept to small amounts. Other foods from this group really are occasional foods, for example; cream, chocolate, crisps, biscuits, pastries, cake, puddings, ice-cream, rich sauces and fatty gravies, sweets and sugar.
Try to avoid	Foods those are high in sugars--candy, sweet desserts, and soft drinks. Go easy on fats and sugars added to foods in cooking or at the table--butter, margarine, gravy, salad dressing, sugar, and jelly.

FIVE RECOMMENDATIONS FOR HEALTHY EATING

Eating a VARIETY of food gives you all the vitamins and minerals you need.

BALANCE the foods you eat with physical activity to maintain HEALTHY WEIGHT.

Choose a diet with PLENTY OF whole grain products, vegetables and fruits.

Follow the principle of MODERATION. Choose a diet moderate in sugars and salt.

Choose a diet LOW in fat, hydrogenated fat, saturated fat, and cholesterol.