To take care of a wholesome physique, it’s important that you simply comply with a well balanced diet plan. A diet plan is named well balanced when it includes of all of the fundamental vitamins that the physique demands and in addition meets the calorie needs of a person, retaining his/her age, intercourse, exercise degree, and so on in thoughts. This kind of a diet plan, basically, provides all of the vitamins in requisite quantities and appropriate proportions. Only by combining various meals teams, this kind of as cereals, millets, pulses, fruits & vegetables, milk & milk products, meat & meat products, and sugar & fat, along with the right amount of fiber, can a wholesome diet plan be planned.
The diet plan that a person consumes must provide sufficient calories, apart from proteins, vitamins and minerals in the right quantities. Talking about the calorie requirement, they are further determined by a number of various factors, this kind of as the height, weight, intercourse, age, nutritional status and physical exercise degree of the person. In other words, the calorie needs differ from person to person, depending upon the above-mentioned factors. For retaining the optimal physique 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’s preferable to seek the advice of a dietician, who can make a personalized diet plan chart considering your age, intercourse, physical exercise, and so on. It will also depend upon whether you are wholesome, underweight or overweight. In the following lines, we have given a generalized version of the Indian diet plan chart that covers vitamins and calories required by a normal, wholesome adult every day. Make sure to keep it in your thoughts, while determining the amount and types of meals items to be consumed on an everyday basis.
Indian Diet plan Chart
Meals 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 and so on.
Fruits 100 g (minimum) Orange, Apple, Papaya, Guava, Mango and so on
Milk & Milk products 300 g Cheese, Curd and so on
Sugar 20 g Confectionary
Fats 20 g Oil/ Butter/ Ghee
Wholesome Diet plan Tips
Include plenty of fiber, pulses, whole grains, foods made with wholegrain flour (this kind of as wholegrain bread), and fruit and vegetables in your diet plan.
Stay away from meals items that contain too much oil or sugar. While they do not contain extra vitamins, they surely pack in a lot of extra calories.
Put a limit on your salt intake. While salt is necessary for the physique, 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.