Balanced Diet

BALANCED DIET FOR CHILD AND ADULT

A balanced diet is one that gives human body the nutrients it needs to function correctly. A balanced diet consists of all the essential food constituents such as proteins, carbohydrates, fats, minerals, vitamins and water in correct proportion. In other words, balanced diet is that diet which includes sufficient energy for the person's needs. In fact, every individual does not require same type of diet. It differs from child to child and person to person.

Importance of Balance Diet

A balanced diet means eating the right amount of nutrients to supply the body with the energy it needs to function properly. These nutrients are beneficial for secreting the gastric juices in enough amount so that food may be digested properly. A balanced diet is important because organs and tissues need proper nutrition to work effectively. Without good nutrition, human body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives.

Balanced Diet for Children

A child's diet should include all five food groups in the right amount to support growth, immunity, and energy.

1. Carbohydrates (Energy Foods)

• Give 3-4 servings daily
• Chapati, rice, poha, idli
• Whole wheat bread
• Oats, daliya (porridge)

2. Proteins (Growth Food)

Eggs

• Milk, curd, paneer, cheese
• Dal, chana, rajma, soyabean
• Fish or chicken (if non-veg)

3. Good Fats (Brain Development)

Give small amounts daily

• Ghee (1/2-1 tsp), butter
• Nuts: almonds, walnuts, peanuts
• Seeds: chia, flax, pumpkin seeds
• Cooking oils: mustard, olive oil

4. Fruits and Vegetables

Give 4-5 servings daily

• Fruits: apple, banana, papaya, mango, orange
• Vegetables: leafy greens, carrots, beetroot, beans
• Encourage 2 fruits + 3 vegetables per day

5. Dairy Foods (Strong Bones & Teeth)

• 2-3 glasses of milk/day
• Curd, paneer, buttermilk

Balanced Diet for Adults

Here is a balanced diet plan for Adults.

1. Carbohydrates (Energy Foods)

Choose complex carbs for long-lasting energy.

Sources: Whole wheat roti, brown rice, millets (ragi, bajra, jowar)

• Oats, daliya, quinoa
• Potatoes, sweet potatoes (limited)

2. Proteins (Body-Building & Muscle Maintenance)

Adult often have low protein intake-aim for 1-1.2g/kg body weight. 

Best Sources:

Vegetarian:

• Dal, chana, rajma, soyabeen, tofu, paneer
• Curd, milk, sprouts, nuts & seeds

Non-veg:

• Eggs, chicken, fish

3. Healthy Fats (Brain, Hormones, Heart Health)

Sources:

• Olive/mustard/groundnut oil
• Ghee (1-2 tsp/day), nuts, seeds
• Avocado, coconut (moderate)
• Avoid: fried food, vanaspati, too much packaged snacks.

4. Vitamins & Minerals (Immunity + Organ Health)

Sources:

• Fruits: Apple, banana, papaya, orange, berries, pomegranate
• Vegetables: Spinach, carrot, beans, beetroot, broccoli, pumpkin
• Aim: 2 fruits + 2-3 cups vegetables daily

5.Calcium & Iron (Very Important for Adults)

Calcium Sources:

• Milk, curd, paneer, ragi, sesame (til), almonds 

Iron Sources:

• Green leafy vegetables, jaggery, dates, chana, rajma, eggs
• Have vitamin C (lemon/orange) for better iron absorption.

6.Water Intake

• 2-3 litres/day
• More if you exercise or live in a hot climate.

FACTORS AFFECTING BALANCED DIET

A balanced diet is different for different people and will very according to age, gender, physical activity and religion (certain foods may be banned, for example). There are certain factors, which affect the balanced diet. They are described below:

(i) Age: The amount of food depends upon the age of an individual. It means that balanced diet is different for different persons. A balanced diet of a child is different from that of a gown up man. A growing child needs more protein in his diet than a grown up man. A growing child also needs more minerals like calcium and phosphorus for the formation of bones. The old people do not need much amount of food. The quality of food is also different for these people. In fact, they need less fatty diet.

(ii) Gender: Men and women both require a nutritious diet for long-term health, but the gender plays a role in the amount of nutrients a human needs. Males need more amount of food in comparison to females. The main reason behind it is that males have more height and weight in comparison to females. The other reason is that males perform more physical work than females, which requires more energy.

(iii) Body Built or Constitution: It is a fact that a tall and fatty individual needs more amount of food in comparison to a lean, thin and short statured individual.

(iv) Occupation: Occupation also effects the amount of balanced diet. The balanced diet of a man doing hard physical work is different from another man do normal work. A man doing hard physical work needs more carbohydrates in his diet than another man doing normal work.

(v) Climate: The quality and quantity of a balanced diet also depend upon the climate in which we live. We need energy to maintain our body temperature. The climate will affect our energy output. In winter, we need more energy to keep us warm than in summer.

(vi) Pregnancy: The requirement of balanced diet in terms of amount and quality is quite different during pregnancy. Healthy eating during pregnancy is critical to baby's growth and development.

(vii) Geographical Location: The amount and quality of a balanced diet also differ according to geographical locations. There are certain diets in cold regions that provide a greater benefits than others. For example, additional amount of fats is required for living in such conditions. In cold regions, the heat and energy producing diet is preferred. So, the balanced diet also depends upon geographical location.