healthy and balanced diet

Balanced diet food chart. The standard balanced diet food chart is based on a 2000-calorie diet. For individuals on a weight loss diet chart, these measures may differ. Talk to your doctor or dietician about your individual calorie needs and accordingly formulate a diet food chart. 
Include plenty of fruits and vegetables. These provide you with carbohydrates, minerals, and vitamins without the fall out of fats. Whole grains, oatmeal, barley provide fiber to aid digestion and increase metabolism. Lean meats, poultry, seafood, and egg whites provide both proteins and healthy fats. Limit the intake of salt and saturated fats such as palm oil, butter, margarine, and so on. Switch to mono saturated seed oils and extra virgin olive oil to reap heart healthy benefits.

Make variety the focus of your weight loss food menu to ensure that you do not get bored of the foods you consume. However, before you embark on any diet consult your doctor. Make sure that a particular diet will not cause or harm or worsen an existing medical condition. Research your diet food chart and make sure it provides you with healthy nutrition. Crash diets and fad diets may claim quicker results, but leave you feeling exhausted, or worse, ill.

Planning a day’s diet depends on various factors like sex, weight of a child or an adult, his/her physical activities, present daily intake, likes/dislikes and lifestyle of a person. 
To include all the macro and micro nutrients like carbohydrates, proteins, fats, vitamins, minerals and fiber it is important to emphasize on a balanced diet. Given below are the healthy tips that would improve a person’s nutrition.

·         Eat small frequent and healthy meals instead of 2 large meals.

·         Emphasize on whole cereals, whole wheat and its products, pulses and sprouts.

·         Encourage milk and milk products, lean meat, de skinned chicken, fish and eggs in moderation.

·         Include lots of fruits and vegetables in different forms. Try to incorporate at least one green leafy vegetable daily in any meal.

·         Avoid too much of junk foods, fried/oily foods, sweets, chocolates, pastries, cold drinks. It is obvious that all these listed foods to be avoided will be favorite foods of most of the people, but it is important to learn the key to moderation to remain healthy and fit.

shalini puri
Dietician
Asha USA mini medicine citi