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:
| Cereals | 400 grams |
| Pulses | 55 to 70 grams |
| Leafy vegetables | 100 grams |
| Others vegetables | 75 grams |
| Roots and tubers | 75 grams |
| Milk | 200 grams |
| Fats and oils | 35 grams |
| Meat and fish | 30 grams |
| Egg | 30 grams |
| Fruits | 30 grams |
| Sugar and jaggery | 30 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.
