Balanced diet chart
Index:
our grandparent say's "we are what we eat" and it makes sense healthy balance diet help us to provide energy and nutrient to our body and helps well functioning our body.
The main idea behind balance diet os "balancing our diet with all food".
A healthy diet contains all variety of foods, One meal plate contain everything in a small amount.
we can pick up food as per our body requirements. when we serve our meal plate alway consider calories and macros.
Adding some Negative Calories Food We can mange our daily calories intake and that help us to boosts Metabolism and helps in Weight Loss.
• Fruit and Vegetables
- As per NHS, min intake of fruit and vegetables is 80g
- we can add vegetables into on-top curries, while preparation of curries, soups, topping on breakfast, snack, dessert with a portion of fruit.
• Starchy foods [ bread, pasta, rice, grains, and potatoes ]
Above food providing energy and essential nutrients, also its good source of fiber
The good health practice we can take a 3g daily intake of glucan which comes throw oats in the form of fiber
• Protein
- fish, pulses, nuts, eggs, and meat is a source of non-dairy protein.
- Eggs are the best source of line protein.
Nutrition details and Calories in an Egg
The body uses protein to growth and maintenance of muscles its fuel of muscles.
Nuts, oily fish are a source of unsaturated fat which helps to reduce cholesterol level.
Pulses [beans, lentils, peas ] are a good source of protein as well as fiber. same way nuts also contain a good amount of fiber.
• Milk and dairy foods
Milk, cheese, cream, butter are good sources of protein, minerals, calcium but it contains a high amount of saturated fat.
skimmed milk contains less fat as compared regular milk so we can opt for that.
• Fat and sugar -
visible fat come from oils, butter, meat, and sugar should account for a quite small portion of our overall diet.
fats supply energy and essential fatty acids to the body as per need.
Fats supply us with energy and essential fatty acids the body needs, but cannot produce.
However – as with the “invisible fat” found in other kinds of food – the visible types of fat we eat need to be as good as possible. Total
According to the NHS:
Man - max limit 30g of saturated fat and total 95g of fat in a day.
Woman - max limit 20g of saturated fat and total 70g of fat in a day.
Also, we can replace saturated fat with unsaturated fat which is good pratic for a healthy lifestyle.
Sugar is a well-known source of energy but we must put the restriction on consumption of sugar.
High cholesterol is a risk of coronary heart disease.
Tips :
- Energy drinks, sodas, juices --- Replace by --- Water
- Tea, coffee --- Replace by --- Green tea
- Flavored, sugar-loaded yogurt --- Replace by --- plain yogurt/add nuts/berries
- Fruit smoothies --- Replace by --- fruits
- Chocolate, Cadbury, candy --- Replace by --- dark chocolate
- Refined oil --- Replace by --- olive oil, vinegar oil.
- Sauce, ketchup, jam --- Replace by --- peanut butter.
- Nutella --- Replace by --- nuts.
- Alcoholic with oda, juice, honey, coke --- Replace by --- alcoholic with water.
Good habit
- In breakfast Add - oats, eggs, omelet, berries.
- buy organic foods,
- prepare food at home instead of buying food and drinks from outside.
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