A Balanced Diet
March 18, 2009
A balanced diet is one, which provides all the nutrients in necessary amounts and appropriate proportions. It can be achieved through a combination of different food groups. Cereals & millets, pulses, fruits & vegetables, milk & milk products, meat & meat products, sugar and fat are the different food groups that should be incorporated in the diet so as to get the essential nutrients. Non-nutrients like fiber also o forms an indispensable part of this diet.
The diet that one consumes must supply sufficient calories, proteins, vitamins and minerals. As the dietary requisite varies, it is best to check with a dietitian and organize an individualized diet based on the age, sex, physical activity, the nutritional status etc.
Caloric requirement depends on various factors – height, weight, sex, age, existing nutritional status and physical activity. To keep up the most favorable body weight, the calorie intake and outflow must be balanced.
An example of an ideal balanced diet in ayurvedic way has been cited below:
Your morning should begin with a glass of lime juice with a tsp. of honey.
Breakfast should include carbohydrates-whole grain cereals, a fruit and a glass of skimmed milk.
For lunch, you may start with a salad comprising of raw vegetables, followed by a bowl of boiled vegetables.2 wheat chapattis, or 1 cup of rice should follow. A cup of cooked legumes should be incorporated .Conclude your meal with yoghurt.
For mid afternoon, a fruit or a glass of fruit juice should be had.
For dinner- vegetable soup, 2 wheat chapattis/ 1 cup rice, lightly cooked vegetables, salad. A dessert of minimal sugar may be included.
Before going to bed a glass of skimmed milk may be had.
Avoid packaged, canned, frozen or processed foods. Always go for freshly prepared ones. Make use of spices like turmeric, cumin, black pepper; they help in digestion.
A Balanced diet helps you remain healthy forever.
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