Balanced Diet Chart, Importance and Benefits

Carbohydrates are a form of macronutrients, which along with fats and proteins, are required by your body in larger amounts daily. This is because they provide you with the energy required for everyday activities.

Some of the sources of carbohydrates are wheat, rice, whole grains, bread, potatoes and some fruits like apples, bananas and berries. While an excess of carbohydrates can cause weight gain, it is important to include them in optimal amounts for maintaining energy levels of the body. They are particularly required in larger amounts in individuals with a high rate of physical activity.

Other than this, carbohydrates, particularly fibers are important in the process of digestion and help in relieving constipation and other digestive problems. Experts however recommend opting for whole-grain or vegetable/fruit sources since they comprise fewer calories and are healthier than the refined forms.

Proteins are the building blocks of your body and are essential for proper growth and development. For this reason, children require a higher percentage of proteins, which varies according to their age, weight and height.

Proteins are made of amino acids, which are required by every cell of the body. They help in growth, repair and regeneration of your body tissues. Proteins are also important for maintaining the health of your bones, muscle and skin. They help in keeping your skin healthy and toned, your muscles and bones stronger and your hair healthier. A diet rich in proteins is also known to aid in weight loss. It helps you in achieving optimal levels of energy while consuming fewer calories.

A high protein diet is often recommended for athletes, sportspersons, trainers and other individuals with high energy needs. For maintaining your daily energy requirements, 10 to 35% of protein intake is recommended, which can be taken in the form of low-fat dairy products like cheese, milk, yoghurt; poultry, eggs, fishes like salmon; lean meats, lentils, tofu, nuts, seeds, kidney beans.

Fats form an important component of your diet and perform many functions in your body. But, some kinds of fats are considered to be healthy, while others increase your risk of heart diseases. Choosing fats derived from plant-based sources like avocados and nuts is generally considered healthier than animal sources and saturated fats (like oil, butter and ghee). Here is why you need fats in your diet. Fats are essential for maintaining the energy reserves of your body.

Read more: Ghee or butter, which is healthier for you?

This helps in performing various body functions and is essential for good health. Fats help to keep your hair and skin healthier, by having an influence on their texture. It is known to make them softer and healthier with the help of its natural oils. Fats are required in higher amounts in individuals performing physical activities regularly.

During exercise, the energy requirements of the body must be adequately met, to avoid fatigue and other risks. These are maintained by carbohydrates initially; the reserves of which last no longer than 20 minutes. Then, comes the role of fats. They help you keep going for longer hours while you exercise, depleting them from body stores. Other than this, fats also help in the absorption of certain vitamins called fat-soluble vitamins, namely vitamin A, D, E and K. The absorption and utilization of these vitamins are not possible without body fats. Also, essential fatty acids, like linoleic acid are very important for normal bodily functions. They cannot be synthesized by the body, which makes it essential for you to consume them in your diet. They are required for the growth and development of the brain and have an important role in the blood clotting mechanism. The benefits of fats are countless, but you must be wary while consuming them since they are very high in calories. Fats contain 9 calories per gram, which is more than twice the calories present in other dietary components.

Vitamins and minerals form micronutrients, which means that they are required in lesser amounts by your body. This does not mean you can ignore them from your diet. It is essential to include all vitamins and minerals in your diet in the correct proportion. Due to a multitude of dietary vitamins and their limited knowledge, a large number of people are deficient in either of these vitamins. To avoid this, it is highly recommended to have a diet rich in fresh fruits and vegetables like leafy greens, orange, lemon, carrot, broccoli, peppers and dairy products, fish, cereals, and meat.

These foods have ample quantities of micronutrients and are likely to keep major deficiencies at bay. Here is what vitamins do for your body.

• They are good for your hair, skin and face, being rich in antioxidants (vitamin E and vitamin C). They improve your immunity and help you fight diseases (vitamin C and E).
• They are essential for stronger bones and help you lose weight (vitamin D).
• They improve your memory by preventing damage from free radicals, as you age (vitamin E). They are important for your vision (vitamin A).
• They help you fight pain (thiamine or vitamin B1).

These are just a few benefits of some of these vitamins. Each type and subtype has its unique functions.

Minerals are also equally important for your health. Minerals like calcium are important for your bone and teeth formation and also regulation of your muscle function. Iron is essential for the formation of blood (RBCs). Magnesium is essential for performing various body functions and for the functioning of enzymes. Fluoride has a major role in preventing tooth decay. Looking at these benefits, it is evident why you should include all these components in your diet.

Read more: Vitamin B benefits

A balanced diet is very important for weight loss. Missing out on some of the components of diet, like carbohydrates or fats will make you lose the energy required for daily activities. On the other hand, not taking care of micronutrients in your diet (vitamins and minerals) will cause deficiencies, weaker immunity and poor body functions.

In fact, you must know some of the components of diet like vitamin C, vitamin D and proteins actually help you lose weight. Experts usually recommend that you follow a balanced and nutritious diet, regardless of your weight loss goals. However, you may cut down your calorie intake by 500 to 750 calories, for effective weight loss. For this, you should visit a dietician or nutritionist, who is an expert in this domain. He/she will help you enhance your weight loss regimen while taking care of your health and diet.

You can also have a look at the following plan for some basic guidelines of a balanced diet (not a weight loss plan). However, you are highly recommended to consult with your physicians before starting any new diet.

Read more: Diet chart for weight loss

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