A diet that consists of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals, roughage and water in proper amount required by the body is called balanced diet.
A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.
The main function of carbohydrates is to provide the body and brain with energy. An adequate intake of carbs also spares proteins and helps with fat metabolism. Carbohydrates are found in foods like grains, fruits, beans, milk products and vegetables.
Proteins are the building blocks of life. Every cell in the human body contains protein. Protein is also important for growth and development. Sources of proteins are eggs, milk and milk products, fish, sea food, yogurt, soya and nuts.
Fat! Don’t be scared of it… You actually need it in your diet. Fat doesn’t directly make you “fat” – excess calories make you “fat”. It’s about getting the right balance.
Fats provide your body with energy and storage spots for energy in the body. Fat helps to move vitamins A, D, E and K through bloodstream and absorb them into the body. Fat also provides insulation for body temperature regulation by filling up body with adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.
Sources of fat are avocado, olive oli, coconut oil, cheese, whole egg, dark chocolates and fatty fish.
Simple Menu for Sedentary Individual
|Early Morning||Luke warm water with lemon -1 glass|
|Breakfast||2-idlies/1 dosa/1 cup upma with chutney|
|Lunch||Brown rice -1 cup with veg curry +Dal + cup curd|
|Evening||Puffed rice /rice flakes -1 cup|
|Dinner||Roti -2 with veg curry +Dal + veg salad|