Balanced diet is one that supplies all required nutrients in a proper amount and proportion for the balanced functioning of the human body. Eating a balanced diet is key to maintaining good health. A balanced diet includes food from these five food groups:
1. Cereals and Millets
2. Proteins
3. Vegetables
4. Fruits
5. Fats
Healthier sources for carbohydrates include whole wheat flour, oats, brown rice, oats, millets like ragi, jowar, bajra which have low glycaemic index means these food sources do not raise blood sugar levels.
Nutrients in Balanced Diet:
1. Carbohydrates: Carbohydrates are a major source of energy in the diet. 60-70% calories should be from carbohydrates in the diet. It is emphasized that complex carbohydrates should be consumed rather than simple carbohydrates. Healthier sources for carbohydrates include whole wheat flour, oats, brown rice, oats, millets like ragi, jowar, bajra which have low glycaemic index means these food sources do not raise blood sugar levels. Good health is not about giving up carbohydrates, it’s about choosing healthy ones.
2. Proteins: Protein is the main component of the body’s cell, hair; skin. 10-20% calories should be from protein in the diet. This can be included in the form of pulses, legumes, egg, chicken, milk, cheese etc. Animal protein supplies all essential amino acids in diet as compared to plant protein.
3. Fats: Fats are a major source of energy. 10-15% calories should be from fats in diet. It’s all about choosing healthy fats like ghee, coconut oil, soybean oil, sesame oil instead of refined oils. Healthy fats also includes nuts, seeds etc
4. Vitamin & Minerals: Vitamin & Minerals are micronutrients required in small quantities for proper functioning of the body. Requirements of vitamins & minerals are fulfilled when we include fruits & vegetables in our diet. It includes green leafy vegetables like spinach, fenugreek, amaranth & Vitamin A & C rich fruits like orange, papaya, banana, carrot, kiwi, apple etc.
Composed by: “Sejal Shivale is a nutrition student at SNDT College ,Pune.”
