Diet plays a vital role in keeping and maintaining a healthy body. Get more information about Indian Diet Chart in this article.

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.
  Indian Diet Chart
Food Group
300 g
Wheat, Rice, Millets
60g (Veg), 30g(Non-Veg)
Sprouts/ Fermented
30 g
Egg / Chicken / Fish
300 g (minimum)
Peas, Carrot, Pumpkin, Beans, Green Leaf Vegetables etc.
100 g (minimum)
Orange, Apple, Papaya, Guava, Mango etc
Milk & Milk products
300 g
Cheese, Curd etc
20 g
20 g
Oil/ Butter/ Ghee
Healthy Diet Tips
  • Include plenty of fiber, pulses, whole grains, foods made with wholegrain flour (such as wholegrain bread), and fruit and vegetables in your diet.
  • Stay away from food items that contain too much oil or sugar. While they do not contain extra nutrients, they surely pack in a lot of extra calories.
  • Put a limit on your salt intake. While salt is necessary for the body, its excessive intake proves to be quite harmful.
  • Limit your consumption of processed foods, which contain empty calories, saturated fats, added sugar, refined cereal grains, and additives.
  • Eat lots of fresh fruits and vegetables. Rather than aerated drinks and alcoholic beverages, stick to water, juices and soups.

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