What Is A Normal Diet
- Food provides various nutritious ingredients to our body, such as carbs, proteins, fats, minerals-salts, vitamins, water, etc. The nutritional content in food maintains the nutritional level in an individual’s body so that we can remain healthy. Therefore, it is needful to consume a balanced diet not only to survive but also to live a healthy and active life.
- A balanced diet is the basis of good health. After air and water, food is essential for the body to liberate energy. It is well known that the health status of an individual depends on the kind of food they intake. So, let’s go through a few various healthy food charts below:
- PROTEIN RICH FOOD
- MILK
- GREEN-TEA
- JUICE
- FRUITS
Healthy Diet Chart For Females
- As per the various studies, the nutritional requirements for women are different from male. The requirement for iron in women is more than in men due to menstruation. So, women should consume the following:
- Always consume a protein-rich diet for breakfast.
- Try to include sprouted grains of bread or oatmeal.
- Consuming every seasonal fruit. Also, to maintain calcium include calcium rich food such as milk and nuts intake in breakfast.
- Have a protein, carbs, and fat-rich lunch.
- Start Green tea, fruits, juice, or nuts that can be taken in the evening.
- Dinner should be lighter than a day. Include 2 rotis, salads, a small bowl of dal chawal, and vegetables, salads should be taken.
- Drink a glass of milk before sleeping at night.
Healthy Diet Chart For Males
- Following are the food items men should consume to maintain a balanced diet:
- Consume carbs and protein-rich food.
- Try to get into the habit of having food for about an hour before bed.
- Along with this, start building the habit of exercising and walking in the morning or evening.
- With an early wake-up drink a glass of milk and eat 3-4 soaked almonds with it.
- By taking small amounts of snacks such as green tea, juice, fruits, nuts, etc.
- For breakfast, you can consume sprouted grains, seasonal fruits, poha or upma.
- For lunch, desi roti, vegetables, rice, and salad can be taken. Also, you can include a cup of curd or buttermilk with it.
- Eat less and light food at night. Do not take rice for dinner.
A Healthy Diet Chart For Adults
- So, here in this table, there is a sufficient amount of nutrients provided:
| Food Groups |
Per Gram Portion |
Male |
Female |
| Cereals & Millets |
30 |
12.5 |
9 |
| Pulses |
30 |
2.5 |
2 |
| Milk & Milk products |
100ml |
3 |
3 |
| Roots & Tubers |
100 |
2 |
2 |
| Green Leafy Vegetables |
100 |
1 |
1 |
| Other Vegetables |
100 |
2 |
2 |
| Fruits |
100 |
1 |
1 |
| Sugar |
5 |
4 |
4 |
| Fats and Oil |
5 |
5 |
4 |
Foods To Avoid
- Below is the list of food items that you should avoid in the healthy diet chart:
- Cereals: flour, new rice
- Dal: Chole or channa, kulth dal, Urad, Rajma, Chole
- Fruits and Vegetables: You can avoid potato, jackfruit, lemon, sour grapes, tomato
- Others: Spicy food, yogurt, cheese, fish, cheese, mustard oil, oily spicy foods, and more salt.
- These things are absolutely forbidden: Alcohol, canned foods, pickles, oily spicy foods, cold drinks or soft drinks, fine-grained curtains, fast foods, junk food, and non-vegetarian.
Bottom Line
- It’s essential to make the right food choices to stay healthy. Consuming seasonal fruit, food, nuts, dry fruits, etc. will help you maintain your balanced diet. Thus, combining all the nutrients with the right meal timings and regular exercise is a perfect mantra for good health.