Balanced Diet Plan | Compositions of Balanced Diet Chart | Balanced Diet Chart

What Do You Mean By Balanced Diet?

A balanced diet is known as one which contains various types of foods in such quantities and proportions that the need for amino acids, energy, vitamins, fats, minerals, carbohydrates and other nutrients as adequately met for keeping health, vitality and general well-being and also make a small provision for extra nutrients to withstand short duration of leanness. 

Balanced diet chart
Fig: Balanced diet chart

A balanced diet is one which contains the various groups of foodstuffs such as energy yielding foods, body building foods and protective foods in the correct proportions so that individual is assured of achieving the minimum requirements of all the nutrients.

Principles of Balanced Diet:

The following principles should be born in mind in constructing balanced diet:
  1. The first one is the daily requirement of protein should be fulfilled. This quantity varies from 10 to 15 per cent of the daily energy intake.
  2. Next comes the fat requirement which should be limited to 15-30 percent of the daily energy intake.
  3. Natural fiber which is full of carbohydrates should constitute the remaining food energy. The requirements of micro nutrients should be met.

Why Balanced Diet is Important for Young Children?

Balanced diet has so much importance for young children for the below reasons:
  1. For children, a healthy balanced diet provides necessary minerals, vitamins and other nutritional goodies that kids need for healthy growth and development.
  2. Both vitamins and minerals are so important for our bodies to work properly and each one plays a definite role in the body.
  3. If children develop healthy eating habits from the beginning, it will set them up for a healthier adulthood.

Some Key Factors of Balanced Diet:

There are some important factors which affect the balanced diet have listed in the following:
  1. A growing child needs more proteins and calories than the adults.
  2. Male requires more calories than the females.
  3. Hard work always needs more calories than the sedentary work.
  4. Lactation and disease condition body of a pregnant woman requires more calories, proteins and vitamins.

Balanced Diet Chart for Poor People of Bangladesh:

The below chart has shown a balanced diet for the poor peoples of Bangladesh.

SL No.

Food Items

Quantity

Calorie

01

Rice

240 gm

960 kcal

02

Atta

120 gm

480 kcal

03

Fish / Meat / Egg

60 gm

240 kcal

04

Pulses

25 gm

85 kcal

05

Oil

30 gm

270 kcal

06

Leafy vegetables

60 gm

24 kcal

07

Non-leafy vegetables

100 gm

60 kcal

08

Fruits

60 gm

12 kcal

Total

2131 kcal


Compositions of a Balanced Diet Percentage:
The composition of a balanced diet for an average male is presented in the following table:

SL No.

Food Items

Quantity

01

Cereals

400 gm

02

Pulses

50-70 gm

03

Leafy vegetables

100 gm

04

Other vegetables

100 gm

05

Root and tubers

75 gm

06

Milk

75 gm

07

Fats

200 gm

08

Meat / Fish

30 gm

09

Egg

30 gm

10

Fruits

30 gm

11

Sugar

30 gm

More questions related to this article:

  • What is balanced diet?
  • Define balanced diet.
  • What are the principles of maintaining a balanced diet?
  • What are the principles of healthy balanced diet?
  • What are the principles of balanced diet in nutrition?
  • What are the basic principles of balanced diet?
  • Why is a healthy diet important for child development?
  • What are the benefits of healthy eating for children?
  • What are the roles of nutrition in child development?
  • What are the factors of balanced diet?
  • What are the components of balanced diet chart?
  • List the percentage of components of a balanced diet.

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