Diet Chart

To maintain a healthy body, it is essential that you follow a balanced diet. A diet is called balanced when it comprises of all the basic nutrients that the body requires and also meets the calorie requirements of an individual, keeping his/her age, sex, activity level, etc in mind. Such a diet, essentially, supplies all the nutrients in requisite amounts and suitable proportions. Only by combining different food groups, such as cereals, millets, pulses, fruits & vegetables, milk & milk products, meat & meat products, and sugar & fat, along with the right amount of fiber, can a healthy diet be planned.

 

The diet that a individual consumes must provide sufficient calories, apart from proteins, vitamins and minerals in the right amounts. Talking about the calorie requirement, they are further determined by a number of various factors, such as the height, weight, sex, age, nutritional status and physical activity level of the individual. In other words, the calorie requirements differ from person to person, depending upon the above-mentioned factors. For retaining the optimal body weight, one must keep a check on the calorie intake, which should neither be too low, nor excessively high.

 

Since the nutritional requirement differs between individuals, it is preferable to seek the advice of a dietician, who can make a personalized diet chart considering your age, sex, physical activity, etc. It will also depend upon whether you are healthy, underweight or overweight. In the following lines, we have given a generalized version of the Indian diet chart that covers nutrients and calories required by a normal, healthy adult every day. Make sure to keep it in your mind, while determining the amount and types of food items to be consumed on an everyday basis.

 

 

Food Group	Quantity	Sources
Cereals	300 g	Wheat, Rice, Millets
Pulses	60g (Veg), 30g(Non-Veg)	Sprouts/ Fermented
Meat	30 g	Egg / Chicken / Fish
Vegetables	300 g (minimum)	Peas, Carrot, Pumpkin, Beans, Green Leaf Vegetables etc.
Fruits	100 g (minimum)	Orange, Apple, Papaya, Guava, Mango etc
Milk & Milk products	300 g	Cheese, Curd etc
Sugar	20 g	Confectionary
Fats	20 g	Oil/ Butter/ Ghee