A Well Balanced Diet chart for Adults

0
243
Spread the love
  • 21
  •  
  •  
  •  
  •  
  •  
  •  
    21
    Shares
 

A well-balanced diet is one that contains different types of foods in correct proportions and inadequate amounts. Such a diet should be of sufficient quantity to provide the needed energy with essential nutrients to maintain the life processes in proper working order. Taking into account the food which commonly as part of the Indian diets with a diet chart.

  Vegetarian(gm) Non Vegetarian(gm)
Cereals 475 475
Pulses 80 65
Green leafy Vegetables 125 125
Other Vegetables 75 75
Roots and Tubers 100 100
Fruits 30 30
Milk 200 100
Fat and Oils 40 40
Meat and fish 30
Eggs 30
Sugar and Jaggery 40 40
Ground Nuts ….
A Well Balanced Diet Chart for Adult Man who works Moderately

 

CEREALS   

  • Rice, wheat, and millets like Ragi, bajra, jowar, etc are the main cereal grain consumed in India they are the cheapest sources of calories.
  • Most of the cereal grains contain 6 to 12 percent of protein and a poor source of two important minerals calcium and Iron. However, ragi is very rich in these minerals especially calcium, and the inclusion of this millet in an adequate amount in your diet will go a long way in making up for the deficiencies of some of the minerals in the diet. Bajra is also a good source of iron.
  • whole Cereal grains are an important source of B vitamins especially thiamine and nicotinic acid. Highly polished raw rice has very poor content of vitamins. On the other hand, para boiled rice contains a significant amount of thiamine because during the course of para boiling in which paddy is subjected to steaming or boiling in water the vitamin seeps into the inner portion of grain so that even if the grain is a milled and polished significant amount of vitamins are still retained in the grain.

PULSES

  • Pulses or legumes are rich in protein. Pulse Proteins are rich in lysine and they are therefore of good supplementary value to cereal diets.
  • The absence of lysin in cereals and the presence of lysin in pulses makes a good combination of the Cereal-Pulse diet.
  • Pulses can not be considered as a rich source of minerals but they are rich in B vitamins especially thiamine and Folic acid.
  • Dried pulses do not contain vitamin C but when they are sprouted, pulses like green gram and Bengal gram became a rich source of vitamin C.

NUTS AND OILSEEDS

  • Like pulses, nuts and oilseeds are also rich in proteins in addition they contain fat so that they have calories also. Most of the oilseeds produced in our country are used for the extraction of edible oil.
  • Oilseeds protein, are also very low in amino acids, methionine. Gingelly oil has protein, which is relatively high in amino acid.
  • Besides protein, oilseeds are rich sources of B complex vitamins, also groundnut especially is very rich in thiamine and in nicotinic acid.
  • Only clean and whole groundnuts should be used as a food
  Vegetarian(gm) Non Vegetarian(gm)
Cereals 350 350
Pulses 70 55
Green leafy Vegetables 125 125
Other Vegetables 75 75
Roots and Tubers 75 75
Fruits 30 30
Milk 200 100
Fat and Oils 35 40
Meat and fish 30
Eggs 30
Sugar and Jaggery 30 30
Ground Nuts ….
A Well Balanced Diet Chart for Adult Women who works Moderately

 

GREEN LEAFY VEGETABLES

  • Many types of green leaves such as palak, Amarnath, fenugreek leaves, drumstick leaves, mint, etc., are consumed all over the country as vegetables and most of them are rich sources of calcium, Iron, Carotene, Vitamin C, Riboflavin, and Folic Acid.
  • These are inexpensive sources of many nutrients that are essential for the growth and maintenance of normal health.
  • Consumption of such vegetables in adequate amounts especially by pregnant and nursing women and by children should also be encouraged.

ROOT VEGETABLES

  • Root Vegetables are Potato, Sweet Potato, Yam, Carrot and Colocasia are rich in Carbohydrates and energy.
  • Foods like carrots and yellow varieties of Yam are also rich in carotene and potato contains a significant amount of Vitamin C

OTHER VEGETABLES

  • Many such Vegetables like Brinjal, Okra, French Beans, various Gourds, etc are consumed mainly to add variety to your foods.
  • Some of them do have minerals and Vitamins.

FRUITS

  • Fruits are a generally good source of Vitamin C, and Amla is an especially rich source of this Vitamin.
  • Yellow fruits like mango and papaya contain carotene in addition.
  • Dried Fruits like Dates and raisins are sources of iron.
  • Banana is a fruit rich in, carbohydrates and energy.
  • If Green leafy vegetables are included in the diet in adequate amounts, the need for fruit as an essential item in the diet is much reduced.

MILK

  • It is an ideal food for infants and children.
  • It contains protein of good quality and also other nutrients in proper portion, thus it is a complete food.
  • Buffalo Milk contains more fat compared to cow’s milk.
  • Cow’s milk contains more proteins.
  • Milk is deficient in Vitamin C and Iron.

SUGAR & JAGGERY

  • Sugar and jaggery are used as sweetening agents in beverages.
  • They are the main source of energy, in addition, jaggery contains Iron.

FATS & OILS

  • Fats such as butter, Ghee, various Vegetable oils, and also Vanaspati made by hydrogenation of Oils.
  • Vegetable oils, especially safflower oil can be included in your diet to an extent of 15 gm per day to obtain the necessary amount of polyunsaturated fatty acids.

FLESH FOODS AND EGGS

  • Foods such as fish and meat are rich in protein and in B-Vitamins.
  • Especially, Vitamin B12 contains only in foods of animal origin and not in plant foods.
  • Fish is a good source of Calcium, especially the small varieties which are consumed whole.
  • The egg is a rich source of all nutrients except Vitamin C.
  • The protein contained in Egg is considered to be a perfect protein.
  • Raw egg white contains a protein known as avidin.

CONDIMENTS AND SPICES

  • Foodstuffs mainly used for flavorings like chilies and coriander are good sources of carotene.
  • Green chilies supply vitamin C and turmeric and tamarind are fair sources of iron.

 

  •  
    21
    Shares
  • 21
  •  
  •  
  •  
  •  
  •  

LEAVE A REPLY

Please enter your comment!
Please enter your name here