If you are looking out for a diet chart then you have come to the right place. This article provides you with a chart sample that can be used by people who wish to follow a balanced diet.
A balanced diet is essential for a healthy body. There are many people who start dieting with lot of initial enthusiasm but soon that excitement, enthusiasm, and commitment to stick to diet withers. Why? Well, the most common reason behind not following any diet properly is that most of the people do not have a proper balanced diet plan. And when you do not have a foolproof plan it is most likely that you will end up not following one. So in the first place you must have a good, well-balanced diet plan so that it is easier for you to stick to it. Many people find diets very monotonous where they have to eat the same food everyday which is not even palatable. Due to these reasons it becomes difficult for them to adhere to any balanced diet plans. To avoid this, you must have a good balanced diet.
How To Prepare a Chart
Before you start making a chart it is important that you know what is a balanced diet. Balanced diet includes six basic nutrients that are required for the growth and development of the body. These nutrients are, carbohydrates, proteins, fats, vitamins, minerals, and fibers. Different food contain different nutrients and hence, including a variety of food in your diet is very important. You need to consume these nutrients in adequate quantities to stay healthy and fit.
|Carbohydrates||Cereals, bread, rice, potato, Sphagetti etc.|
|Proteins||Eggs, Poultry, milk, cheese, yogurt, nuts and dried fruits, beans, legumes, and sea food etc.|
|Fats||Oil, butter, lard, margarine, cheese, cream, and meat|
|Vitamins and Minerals||Variety of fruits and vegetables, such as spinach, broccoli, lettuce, banana, orange, and berries etc.|
|Fibers||Oatmeal, whole grains, vegetables and fruits, etc.|
Now you know the rich sources of the essential nutrients, so all you have to do is include them in your daily diet. To determine the right amount of these nutrients, it advisable to consult your doctor who will analyze your medical history, age, body mass index, and lifestyle etc. and prescribe the exact amount of each nutrient that you should consume.
Sample Diet Chart
As I mentioned earlier that the healthy balanced diet chart should include all the important nutrients in an adequate amount. The same chart can be followed by women but diet for women should be high on iron due to their menstrual bleeding where they lose a lot of iron content in the body. Their diet also has to be high on calcium as their bones tend to get weaker during pregnancy. People who are overweight should follow a balanced diet to lose weight that consists of low or no sugar and fats. They must cut down on the calories and increase the body activities. Given below is a general diet chart that can be followed by any healthy person.
|Meal Of The Day||Menu|
|Breakfast||A bowl of oats with milk and fruits/ An egg, a toast, and a cup of milk|
|Morning snack||A low fat cheese cube/ yogurt/ Handful of peanuts/ A fruit|
|Lunch||Vegetable or chicken sandwich with a bowl of rice and curry/ Vegetable or chicken pasta with rice/ Noodles with vegetables and salads/ Fish or chicken with bread or rice|
|Evening snack||Peanut butter with a toast/, handful of peanuts/ celery stick/ biscuits and cookies with a cup of milk, tea,or coffee.|
|Dinner||Boiled rice with curry/ fruit salad/ vegetable or chicken soup/ steamed fish and boiled chicken with rice or bread/ sprouted beans with rice or bread|
You can bring many variation in the above given balanced diet menu as per your requirements. The change in the menu will bring variety to your everyday platter to serve your taste buds with healthy food. Given below are some of the balanced diet tips that would help you design a sound chart for your self.
- Make sure that the food you include in the chart contain one or two nutrients in it.
- It is ideal to consume more nutrients in the morning that you require throughout the day.
- It is advisable to consume more calories in the morning so that they are utilized during the day.
- Keep the dinner light and less fatty and avoid eating high calorie food for dinner.
- Include lots of vegetables and fruits in your diet.
- Have your dinner at least two hours before you go to bed.
- Drink at least one liter of water throughout the day.
- Restrict the consumption of aerated and caffeinated drinks.
- Avoid consuming oily, fried, and sweet food.
- Spread your meals throughout the day instead of having two or three heavy meals.
- Try to stick to the meal timings.
The above tips will help you plan a great balanced diet chart that you are sure to enjoy following. You can share this information with your friends and family members and help them also to achieve their health goals.