A balanced diet is one that gives
the body all the nutrients necessary to make it function at an optimum level.
The main components of a balanced diet are carbohydrates, proteins, fats,
fibers, minerals, vitamins and water.
Each of the food components mentioned
above belongs to one of the following food groups:
· Cereals and pulses
· Fruits and vegetables
· Fats and oils
· Meats and dairy products
Components of balanced diets
Carbohydrates- 70-80% of
calories in India are obtained from millets, pulses and other plant foods such
as pulses. However, we often tend to overemphasize on refined carbohydrates
such as biscuits, breads, wheat flour and white rice. We need to look at
healthier sources like whole grains.Items such as bananas and cereals need to
be included in breakfasts. Lactose is present in milk.
Fats- They are important
for storing vitamins, obtaining energy and synthesizing hormones. 20% of the
diet should include fats, which are monosaturated, polyunsaturated and omega-3
fatty acids. Look to use unrefined (Kachi Ghani) oil for cooking, and you may also
try to use different oils.
Proteins- They are
considered as “building blocks” for the human body, and should be 30-35% of the
diet. Proteins are the major components of skin, hair and tissues. Milk, leafy
vegetables, white meat, sprouts and pulses are some of its major sources.
Minerals and vitamins- Bone
maintenance, cell production, muscle and nerve functions are carried out by
them. Calcium and Iron are two minerals which need to be present adequately in
the diet, as their deficiencies are common in India.
Water- 70% of the human
body is constituted by water. You need to drink at least 2-3 liters of water on a daily basis to ensure proper body functions.
While three meals may be suitable
for some individuals, other may find it more convenient to have several meals
during the day. To get the best diet, ensure that you eat from the best tiffin service in Mumbai as per
your requirement.
