Balanced Diet | Healthy balanced diet | balanced diet chart | balanced diet menu
Sunday, August 9, 2009 10:15Some times, the amount of nutrients present in a given type of food may not be sufficient to meet the requirements of the body. The amount of nutrients required for the body may be different in males and females, in children and adults, in disease conditions and in different states of physical and mental activities. Food having all nutrients in quantities required for the body is called BALANCED DIET. In balanced diet, there must be sufficient amounts carbohydrates, proteins, fats, vitamins and minerals. To prepare a balanced diet, one should have the knowledge of detailed chemical composition of the food and the requirements of the body depending on race, sex, age and type of activity performed by the person.
Balanced diet chart or Recommended daily intake of energy
| Group | Age | Weight | Energy required |
| Infants | 7-12 months | 108 kcal/kg/day | |
| Children | 7-9 years | 26-37 kg | 2000 kcal/day |
| Adolescents | 16-18 years | 50-56 kg | 2200 kcal/day |
| Adults Males | 55 kg | 2400 kcal/day (light work)
2800 kcal/day (moderate work) 3900 kcal/day (heavy work) |
|
| Adults Females | 45 kg | 1900 kcal/day (light work)
2200 kcal/day (moderate work) 3000 kcal/day (heavy work) |
Pregnant women require a higher energy intake than mentioned for women
Components of balanced diet for men, Women and children
| Food type | Adult man | Adult women | Boys | Girls | ||||
| Light work | Moderate work | heavy work | Light work | Moderate work | heavy work | 10-12 years | 10-12 years | |
| cereals | 460 | 520 | 670 | 410 | 440 | 575 | 420 | 380 |
| pulses | 40 | 50 | 60 | 40 | 45 | 50 | 45 | 45 |
| Leafy vegetables | 40 | 40 | 40 | 100 | 100 | 50 | 50 | 50 |
| Other vegetables | 60 | 70 | 80 | 40 | 40 | 100 | 50 | 50 |
| Roots and tubers | 50 | 60 | 80 | 40 | 40 | 100 | 50 | 50 |
| Milk | 150 | 200 | 250 | 100 | 150 | 200 | 250 | 250 |
| Oils and fats | 40 | 45 | 65 | 20 | 25 | 40 | 40 | 35 |
| Sugar and jaggery | 30 | 35 | 55 | 20 | 20 | 40 | 45 | 45 |
All the quantities are given grams.
Non vegetarians can reduce the intake of pulses by 50% if they are taking one egg or 30 grams of meat or fish and additional 5 grams for fats and oils. Dietary requirements of pregnant women are higher than indicated for normal women.
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