Eating healthy is often taken as eating less. Eating healthy does not always means eating less or restricting calories or food groups. Healthy eating actually means having nutrient dense foods as against calorie dense foods. This means including nutrient dense foods from all the food groups in controlled portions without skipping any meal and aiming for regular meal plans.
A balanced diet chart comprises of a healthy combination of all the necessary nutrients obtained from the major food groups. It includes a variety of foods like wholegrain cereals, fruits, vegetables, dairy and dairy products, nuts, seeds, legumes and pulses. There is less of processed and sugary foods. It also includes drinking an adequate amount of water.
In general, the needs of all the nutrients remain the same for everyone of us. However, the amounts differ based on the gender, age and activity level of the person. The balanced diet chart is a guideline on which an individual can work for optimal health.
How does one plan a balanced diet chart?
A healthy and balanced plan consists of the adequate amounts of complex carbohydrates. 50-60% of the total calories should come from complex carbohydrates. Intake of refined carbohydrates coming from biscuits, white bread, maida, etc should be curtailed while the carbohydrates from cereal grains, millets, breads, oats, whole wheat pastas should be encouraged. Besides the nutrients they provide with the valuable fiber that helps in the digestive process and creates satiety.
Proteins from beans, dals, nuts, meat, fish, eggs, low fat milk and products like curd, paneer, cheese, etc. are vital for various body processes and repair of tissues. In children especially proteins are vital as they play a major role in the building of tissues. According to the Dietary Guidelines for Indians, 10-15% of the daily calorie intake should come from good quality proteins.
When it comes to fats, this is one group that most people shy away from, especially those who are on some kind of weight loss programs. Despite being concentrated sources of energy they have many important roles to play in the body. The absorption of certain fat soluble vitamins is promoted in the presence of fats. Dietary fats are both of the unsaturated (monounsaturated and polyunsaturated) and the saturated types. Monounsaturated fats are found in nuts, olive oil and avocados and may help to lower the bad cholesterol (low-density lipoprotein or LDL). Polyunsaturated omega-3 fatty acids, found in fish, nuts and seeds are thought to have an anti-clotting effect on blood and could also reduce the risk of heart disease and also possibly lower blood pressure. Saturated fat, which is the mainly found in animal products, processed foods such as fried foods and chocolates, butter, ghee, margarine, etc is more easily deposited as fat tissue than unsaturated fat and hence should make up less than 5% of the total fat intake.The diets of infants and children should have adequate fat since they have increased energy needs. Adults need to restrict the intake of saturated fats.
Vitamins and minerals are required in very tiny quantities but have major roles to play in a balanced diet plan. Our bodies cannot synthesize them and hence need to be consumed from a variety of fruits, vegetables, carbohydrate and protein groups. Fruits and vegetables also provide fiber, phytonutrients and antioxidants that bestow health benefits.
It is often said that you are not just what you eat, but also when you eat. Often people skip their first meal that is breakfast because they are in hurry without knowing that eating breakfast is the thumb rule of a healthy eating plan. For the body to run smoothly eat three main meals with the foods in the right portions along with two small and healthy snacks in between. A healthy breakfast boost metabolism, while eating small, healthy meals keeps you energetic and up all throughout the day. Also try and avoid eating late at nights. Prefer a glass of milk or a few nuts if hunger strikes during the earthly hours.
Physical activity and healthy eating go hand in hand. There should be a good balance between exercise and food intake as it helps to maintain muscle strength and a healthy body weight. You should include at least 30 - 45 minutes of moderate intensity physical activity, such as walking or cycling or swimming, for at least 5 - 6 days in a week.
Watch out your portion sizes when it comes to healthy eating plan as often one ends up eating more than what is required. Opt for healthy homemade food, practice mindful eating, get enough sleep, drink sufficient water and avoid eating out.
A well planned and balanced diet chart will not only assist in weight loss programs but also help in maintaining good health. However, any clinical condition warrants a change in the amount of foods from certain food groups. Nutritionist in Mumbai and dietitians in Mumbai help plan such balanced diet charts based on various factors. Café Nutrition is a nutrition counselling company which provides such services at their weight loss centers in Mumbai.
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