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Balanced Diet Chart

To maintain a healthy body, it's important to follow a balanced diet plan which comprises of all the basic nutrients required by our body. Therefore, here is a daily balanced diet chart which contains food items to be included in your daily diet plan.

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Grains

Breakfast cereals, rice, pasta, bread, and noodles. Emphasize on whole grains. 6-8 ounce equivalents (the lower number is the serving for a 2000 calorie diet, the higher 1 ounce equivalent equals: 1 slice of bread or small muffin, 1 number for 2400 calorie diet> cup of dry cereal and cup cooked cereal, rice, pasta Tomatoes, potatoes, carrots, green peas, squash, broccoli, spinach, green beans, sweet potatoes. 1 cup raw leafy vegetables = cup

Vegetables

2.5 - 3.5 cups

Fruits

Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries Milk, yogurt, and cheese

1.5 - 2 cups

Dairy

The following count as 1 cup: 1 ounces of natural cheese and 2 ounces of processed cheese Meat, poultry, fish, eggs, dry beans, and nuts.

3 cups

Meat, eggs, nuts, and beans

5.5 - 6.5 ounce equivalents 1 ounce equivalent equals: 1 ounce of cooked lean meat,

poultry, or fish, 1 egg, oz. of nuts or seeds, 1 tbsp peanut butter, cup cooked dried beans or tofu Oils Discretionary Calorie Allowance Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, corn) After selecting nutrient dense foods from the above list, there is still room for a few more calories. Fat and added sugar are always counted as discretionary calories 27 - 31 grams

267 - 362 calories

Balanced Diet Chart for Children Food Group Number of Servings Each Day Example of One Serving 1 medium sliced bread or 1 small bread roll or muffin or 2 large or 3 small crackers At least 4 servings for 2-5 year olds. Bread & Cereal Group At least 5 servings for school children cup cooked cereal or cup ready to eat breakfast cereal cup cooked rice, pasta or noodles At least 2 vegetable & 2 servings of fruit for 2-5 year olds Fruits & Vegetables At least 3 vegetable & 2 servings of fruit for school children A serving is what fits into the palm of your childs hand. Could be raw or cooked.

2 slices cooked meat (approx 100 g) Meat, fish, eggs, chicken, dried beans At least 1 serving every day for 2-5 & lentils year olds & school children cup mince or casserole 1 egg or 1 medium fillet of fish or 2 drumsticks or 1 chicken leg cup cooked or canned beans, peas or lentil 250 ml milk Dairy products or alternative (e.g. Soy At least 2 - 3 servings each day for 2-5 milk fortified with calcium) year olds and school children 1 pottle yogurt or buttermilk (150 g) 40 g (2 slices) hard cheese 200 g cottage cheese or ricotta cheese Healthy Diet Tips

Having a balanced diet comprising of enough fiber, pulses, whole grains, fresh fruits and vegetables. Avoiding food items containing oil or sugar as they do no health benefit, and actually increase the cholesterol level and calorie intake in the body. Controlling salt intake, as excessive intake proves to be harmful for the body. Restricting the consumption of processed food, which comprises of calories, saturated fats, added sugar, refined cereal grains, and artificial additives. Limiting consumption of aerated drinks and alcoholic beverages and more of water, juices and soups.

These balanced diet charts cover the nutrients and calories required by people of all age groups. However, since the nutritional requirements differs from person to person, it's recommended to consult a dietitian who can make a personalized balanced diet chart according to the age, weight, sex and physical activity of the person.
By Kanika Khara Ads by Google

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