Daily Diet Balance

Balanced diet

A balanced diet is defined as a food which contains adequate amounts of carbohydrates, proteins, fats, vitamins and minerals which provide enough energy and maintain good health. A balanced diet prevents diseases which occurs due to malnutrition.

Composition of balanced diet

The composition of balanced diet for an average Indian male is as follows:

Cereals400 grams
Pulses55 to 70 grams
Leafy vegetables100 grams
Others vegetables75 grams
Roots and tubers75 grams
Milk200 grams
Fats and oils35 grams
Meat and fish30 grams
Egg30 grams
Fruits30 grams
Sugar and jaggery30 grams

Cereal

Cereal include rice, maize, barley, oats and millets. They provide about 30 to 80 percent of calories.

Pulses

Its include peas, beans, lentils and gram. Pulses contain a high amount of protein and also vitamin B and minerals.

Leafy vegetables

Its include spinach, amaranth and cabbage. They contain a high amount of carotene, vitamin C, calcium, iron, riboflavin and folic acid.

Roots and tubers

Its include potatoes, tapioca, carrot, onion and radish. They contain a high amount of starch similar to cereals.

Milk

Milk is a perfect food. It contains carbohydrates, proteins, fat vitamins, water and minerals. The constituents of milk are:

  • Carbohydrates: lactose.
  • Proteins: casein, lactalbumin, lactoglobulin.
  • Fat: milk fat is a good source of vitamin A and D.
  • Minerals: calcium, phosphate, mangnesium, iodine.
  • Vitamins: vitamin A, D, thiamine, riboflavine.

Fats and oils

Its include groundnut oil, mustard oil, coconut oil, ghee, butter and fat of meat. They are good sources of energy and fat soluble vitamins.

Meat and fish

Its contain a high amount of protein.

Egg

Egg has all food factors except carbohydrates and all vitamins except vitamin C.

Fruits

Its contain vitamins (especially vitamin C) and minerals especially sodium and potassium.

Suger and jaggery

Its contain carbohydrates and no protein.

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