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Balanced diet or healthy diet with diet chart

Balanced diet define

A balanced diet or healthy diet may be defined as that diet which contains all the nutrients in the correct amount. In other words, "a diet which consists of all the essential food elements e.g. proteins, carbohydrates ,vitamins, fats, minerals and water in correct proportion is called balanced diet." The ratio between proteins, fats and carbohydrates should be 1:1:4 respectively.

Balanced diet Chart


Factors affecting balanced diet :


  1. Age :
  2. A growing child needs more protein than a grown up man. This protein is needed to make the body tissues of the growing child. A growing child also needs more minerals such as calcium and phosphorus for the formation of bones than a young adult.
  3. Occupation :
  4. A person doing hard physical work such as athlete, carpenter, labourer needs more carbohydrates and fats in his diet than a person doing sedentary work (i.e. teacher, advocate, doctors, judge, engineer etc.)
  5. State of health :
  6. The persons recovering from illness need more proteins, minerals and vitamins in their diet to repair the damage caused by illness.
  7. Climate :
  8. The diet also depends upon the climate in which we live. If we live in cold climate, we need more quantity of protein and fats. We should take rich fat diet in cold climates. In hot climate, we should take such a balance diet, which has less fats.
  9. Gender :
  10. Gender difference causes variation in diet. Male needs more calories as compared to females due to physiological and activity needs of body.
  11. Body built or constitution :
  12. The weight also brings difference of diet. Overweight or obese person should take fibrous food whereas slim or lean person need more proteins and fats.
  13. Pregnancy or feeding mother :
  14. A pregnant or feeding mother needs extra diet i.e. more amount of carbohydrates, proteins, fats, vitamins and minerals.



Balanced diet functions or balanced diet importance:

A balanced diet means eating the right types of food to provide your body with nutrition and energy. Good nutrition is important for healthy growth and development. A healthy diet is important because it enables us to meet our daily nutritional needs and enjoy a higher overall quality of life.

  1. Disease prevention :
  2. Eating a healthy diet is the easiest way to protect our-self from many diseases. Therefore, eating in a balanced way boosts our energy level and ensures our body functions normally. Lean protein, whole grains, fruits and vegetables are part of a heart-healthy diet.

    Low in Calories and high in vitamins, minerals and fiber, fruits and vegetables help control weight and blood pressure, which if allowed to rise, are risk factors for heart disease. Fiber-rich whole grain foods help maintain healthy cholesterol levels. A healthy diet also enables us to live longer.
  3. Meeting nutritional needs :
  4. Our daily food intake should include grain, fruit, milk (or other dairy products), vegetables, beans, oils and protein. So, healthy foods contain vitamins and minerals that boost immunity and serve as natural production from many common illnesses.
  5. Weight control :
  6. Eating a balanced diet can be an important first step towards weight loss. A balanced diet helps us to maintain weight in the long term. So if we are underweight, eating a healthy diet can help us to gain weight and maintain the weight gain in the long term.
  7. Immune system health :
  8. Foods rich in vitamins E, C and D and other nutrients boost immunity. Vitamin E contributes to the production of antibodies, making your immune system strong. Eating foods rich in vitamin C, such as oranges, broccoli and red bell peppers, enhances the production of lymphocytes, a type of white blood cell that guards your body against infection. Vitamin D, found in foods such as yogurt, milk and Salmon, helps your cells combat germs and eases inflammation. Zinc, selenium and iron support a healthy immune system.
  9. Proper sleep :
  10. Eating a balanced diet enables us not only to sleep better without the use of sleeping pills but also feel more rested when we wake up.
  11. Mental health :
  12. Building diet around whole grains, fish, fruits, vegetables, legumes, beans and seeds helps one stay in good mental health. From a study it has been found that a middle-aged woman who ate a healthy diet were about 40% more likely to live longer without mental problems than women who adhered to less-healthy diets.
  13. Quality of life :
  14. Eating a healthy diet is important because it allows us to enjoy life, have more energy, feel less stress and accomplish more in less time. We will have fewer illnesses and medical bills. A balanced diet is the foundation of good health and well-being.

Hey reader, hope you like this post. I want to share a good news with all of you i.e. Meraki got listed in TOP 200 health blogs of 2019 in feedspot, one of the best sites on planet. I also thank feedspot for recognizing Meraki among top blogs.
Thank you

Also Read



Information about health concerned organisations in the World

1Canadian Diabetes Association
2World Bank
3Save the Children
4Medical Teams International
5Fig Tree Foundation 
6World Health Organization
7UN Aids
8UNICEF
9ONE


NGO in India

Here is the list of some NGOs in India
1Smile Foundation
2Save the children
3Give India
4Care India
5Uday Foundation
6Help age India
7Plan India

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