Balanced Diet Chart

You may have heard the term called “balanced diet chart” being thrown around a lot. But what is balanced diet? and what is balanced diet chart? A balanced diet chart, as the name suggests, contains all the necessary nutrients the body requires in the proper proportions.

What is Balanced Diet?

A balanced diet consists of foods that offer the right amount of nutrients to the body in the right proportion aka in a balanced proportion. In a balanced diet, no nutrient is more or less. It is there in the right quantity. According to the Harvard School of Public Health:

• Vegetables and fruits should be 1/2 of your plate.
• Whole grains should be 1/4 of your plate.
• Protein should be 1/4 of your plate
• Healthy oils in moderation

7 days Balanced Diet Chart

Have you ever heard of what is balanced diet chart? A 7-day balanced diet chart is a diet that is for the duration of 7 days and has all the nutrients the body requires in the right quantity. If you have decided to pursue a healthy lifestyle, following a 7 days balanced diet chart is a great way to start.

Balanced Diet Chart – Day 1

Breakfast	Sprouts cheela, curd
Lunch	Paneer bhurji, Chapati With buttermilk
Snacks	Fruits
Dinner	Brinjal bharta with Chapati and Salad

Let’s talk about the foods in this balanced diet chart in detail.

 Sprouts cheela, curd: This meal will be a great start to your day. It has fiber from the sprouts, carbohydrates from the cheela, and calcium and protein from the curd. Fiber has a lot of health benefits, it helps in digestion and blood sugar regulation. Protein is essential for maintaining and repairing muscle mass. Try out these healthy recipes

Paneer bhurji, Chapati With buttermilk: Paneer is a great source of protein and is a great addition to a balanced diet chart. Chapati, especially made from whole grains is a rich source of complex carbs. Buttermilk helps to keep the gut happy.

Fruits: Who can say no to fruits? They are delicious and filled with vitamins and minerals which makes them a vital part of a balanced diet chart. Also, have you heard of a healthy food chart

Brinjal bharta with Chapati and Salad: Brinjal also known as Aubergine has a lot of health benefits. It can help in lowering the chances of a heart attack. It is also rich in potassium, fiber, and Vitamin B6. Salad is filled with fiber which is really good for the gut.

Balanced Diet Chart – Day 2

Breakfast	Fruit oatmeal with nuts
Lunch	Vegetable Biryani with Curd
Snacks	Makhana Chat
Dinner	Egg curry with Millet Chapati

Let’s talk about the foods in this balanced diet chart in detail.

Fruit oatmeal with nuts: Oatmeal should be a part of every balanced diet. It is made out of oats which are a great source of complex carbs and offer antioxidants to the body. Nuts are a source of healthy fats and contain various vitamins and minerals called niacin, folate, and Vitamin B6. If you are new to weight loss then a 7 days diet plan for weight loss can help you to shed some weight.

Vegetable Biryani with Curd: This meal is not only delicious but also nutritious. It has the goodness of vegetables and curd in it. Vegetables are a must-have in your balanced diet. They are home to a lot of vitamins and minerals such as vitamins A, C, E, and magnesium. It is much better however to opt for professional advice when it comes to food and health. Buy Health Plans

Makhana Chat: In a balanced diet, makhana makes for a great snack. It is really good for the heart and helps with lowering blood pressure. Just like makhana, here are some low calorie foods

Egg curry with Millet Chapati: Eggs are one of the best sources of protein out there. Eggs also contain Vitamins such as vitamins A, E, and K. Millet chapati are high in protein and fiber, which is great if you are trying to shed some weight.

Balanced Diet Chart – Day 3

Breakfast	Stuffed Paneer parantha
Lunch	Matar mushroom + chapati with cucumber salad
Snacks	Murmura chaat
Dinner	Palak Paneer + Brown rice

Let’s take about the foods in more detail

Stuffed Paneer Parantha: When it comes to dairy and protein, paneer is one of the best sources of protein. It also contains calcium which is good for the bones. When making this meal make sure to make it with minimal oil. Trying to lose weight? Try this weight loss diet

Matar mushroom + chapati with cucumber salad: If you are looking for a good source of plant-based protein then look no further than matar (peas). Mushrooms are awesome as they help in lowering cholesterol and provide Vitamin D to the body. Mixed grain chapati provides complex carbs and cucumber salad provides fiber. All in all a great meal to have in your balanced diet.

Murmura chaat: Murumura or puffed rice is a great low-calorie snack option. These are great for lowering blood pressure. Have you ever used a BMI Calculator to calculate your BMI?

Palak Paneer + Brown rice: Palak panner or spinach paneer with brown rice is a complete meal. It has the right amount of carbs, protein, fiber, and fats. It’s also delicious. A win-win situation if you make it a part of your balanced diet. Discover more meals like this in this gym diet plan

Balanced Diet Chart – Day 4

Breakfast	Dal parantha with Greek yogurt
Lunch	Brown rice, chickpea Masala, with Spiced Buttermilk
Snacks	Vegetable juice
Dinner	Bottle Gourd Veg with Chapati

Let’s talk about these foods in detail

 Dal parantha with Greek yogurt: Dal also known as lentils is one of the best sources of vegetarian protein. Combined it with Greek yogurt and you get some additional protein as well.

Brown rice, chickpea Masala, with Spiced Buttermilk: A balanced diet should have a meal like this as a part of it. Brown rice has carbs in it, chickpea offers protein, and buttermilk keeps the gut happy by aiding in digestion.

Vegetable juice: Noting better than a glass of vegetable juice as a snack. It is filled with vitamins and minerals. The best snack you can have in your balanced diet. Check out this BMR Calculator to calculate your BMR. 

Bottle Gourd Veg with Chapati: Bottle gourd has been a part of Indian cooking for years now. It offers a lot of health benefits such as better blood sugar regulation since it is high in fiber.

Balanced Diet Chart – Day 5

Breakfast	Oats & Chia Pudding
Lunch	Tofu and Veggie Stir Fry with veg quinoa
Snacks	Roasted Chana
Dinner	Vegetable Soup

Let’s talk about these foods in detail

Oats & Chia Pudding: This fiber-rich breakfast option in your balanced diet will for sure kickstart your day. The fiber and antioxidants present in oats and chia seeds are great not only for your gut but also for your heart as well.

 Tofu and Veggie Stir Fry with veg quinoa: If you are a vegan you can add this meal to your balanced diet. It has tofu in it, which is the go-to source of protein for vegans. Quinoa is a good source of fiber and has anti-inflammatory properties.  If you happen to be calorie conscious then you can use this Food Calorie Calculator

 Roasted Chana: This low-calorie snack is a great option that you can have in a balanced diet. Chana or chickpeas contains protein and also helps in blood sugar regulation.

Vegetable Soup: Nothing ends the day better than a cup of soup. The vegetable soup contains tons of vitamins and minerals responsible for boosting immunity.

Balanced Diet Chart – Day 6

Breakfast	Vegetable Upma with soya bhurji
Lunch	Paneer Roll
Snacks	Roasted makhana
Dinner	Bhindi masala with,1 chapati millet, chickpea salad

Let’s talk about the foods in detail.

Vegetable Upma with soya bhurji: Vegetable upma is a power-packed breakfast. It contains vitamins and minerals such as iron, zinc, and phosphorus. Soya bhurji is made out of soybeans which are a great source of vegetarian protein. It also has almost zero cholesterol and can be added to your balanced diet.

Paneer Roll: This is a delicious and nutritious lunch option as long as you make it with low oil and more veggies. This meal will give you sufficient protein to repair and build your muscles.

Roasted makhana: Makahanas have magnesium, potassium, phosphorus, and more minerals that are needed by the body.

Bhindi masala with,1 chapati millet, and chickpea salad: This meal is filling and offers a lot of nutrients as well. Okra or bhindi some people call it contains Vitamin C, A, and K. It is also really effective in managing blood sugar levels. Hence, it should be a part of your balanced diet.

Balanced Diet Chart – Day 7

Breakfast	Paneer Paratha
Lunch	Egg fried rice
Snacks	Boiled black chana
Dinner	Soup with grilled mushroom

Let’s talk about these foods in detail.

Paneer Paratha: This meal is healthy and delicious. Paneer has protein and calcium in it which is good for the bones and the muscles. Also, did you know protein-rich foods are great for weight loss? Just make sure you make it with less oil.

Egg fried rice: Fired rice and eggs never go wrong. Rice, especially brown rice contains carbs, and eggs are a good source of protein which makes this meal a must-have in your balanced diet.

Boiled black chana: Black chana not only has protein in it but also has vitamins like vitamin B6, folate, niacin, and thiamine. It also helps in digestion and is great for heart health.

Soup with grilled mushrooms: Apart from being delicious, mushrooms offer a lot of health benefits as well. They reduce the risk of cancer, lower cholesterol, and also help protect brain health.

Balanced Diet Chart for Male recommended by Nutritionist

A balanced diet chart for males is the same as mentioned above. There might be a difference in overall calories in regard to your weight.

Balanced Diet Chart for Females recommended by Nutritionist

A balanced diet chart for females will be the same as mentioned above. There might be a difference in overall calories in regard to your weight.

Balanced Diet Chart for Kids recommended by Nutritionist

Given below is the balanced diet chart for kids for the duration of 7 days.

Diet Chart For Kids For 7 Days
Days	Breakfast			Lunch			Snacks		Dinner
Monday	Milk with brown bread veggie sandwich			Chapati with vegetable curry			Poha with milk		Chapati with omlette
Tuesday	Milk with potato cheela			Chapati with any curry			Milk with a cheddar cheese sandwich		Chapati with Daal
Wednesday	Milk with whole wheat pasta			Fruit smoothie with nuts			Kheer with brown sugar		Rice and fish curry
Thursday	Besan cheela with milk			Chapati and soybean curry			Vegetable upma with a fruit smoothie		Rice with rajma
Friday	Milk with vegetable idli			Paneer curry with chapati			Vegetable smoothie		Chapati with milk and jaggery
Saturday	Suji cheela with milk			Chapati with egg curry			Banana and strawberry smoothie		Chana dal with chapati
Sunday	Milk with mixed veg sandwich			Cheese pakodas			Fruit smoothie		Veg Pancake

How To Maintain a Balanced Diet?

Now that you are aware of what is balanced diet let’s now talk about how you can maintain it. Maintaining a balanced diet can be hard at times but there are certain things you can take care of that will make it a lot easier for you. Take a look:

• Maintain a Healthy Food List
• Eat Healthy vegetables & Fruits instead of Processed Foods
• Include More Protein In Your Diet
• Include Milk & Milk products in your Diet
• Eat The Daily Required Carbs
• Reduce Sugar Intake
• Lower your Daily Fat Intake
• Lower your salt intake

Let’s talk about these in detail

1. Maintain a Healthy Food List

This can be a really effective hack if you are finding it hard to maintain a balanced diet. Just make a list of healthy foods which are nutrient-dense. Then you can add those to your balanced diet chart in the right quantity.

2. Eat Healthy vegetables & Fruits instead of Processed Foods

A balanced diet contains no processed foods as they are not good for the body. Instead, try adding more fruits and veggies to your balanced diet since fruits and vegetables are nutrient-dense.

3. Include More Protein In Your Diet

A balanced diet contains and is rich in protein. It is really essential for the body. It helps in muscle repair and build. Protein is responsible for a lot of hormones productions in the body as well. Often, protein is not ignored as a part of a balanced diet but that should never be the case. Hence, it is really crucial to know the importance of a balanced diet to create better eating habits.

4. Include Milk & Milk products in your Diet

To keep your bones healthy make sure to add more dairy products to your balanced diet chart. Milk products like curd offer some really good health benefits.

5. Eat The Daily Required Carbs

You need carbs in your balanced diet because it provides the body with energy. Your body needs carbs as fuel to do basic life functions. But! make sure you are eating the right kind of carbs in your balanced diet.

6. Reduce Sugar Intake

Your body needs glucose but not in excess amounts. That’s why you should try to limit your sugar consumption as much as possible. You can add healthy alternatives to sugar in your balanced diet chart such as jaggery and honey.

7. Lower your Daily Fat Intake

Your balanced diet should only consist of healthy fats and in small to moderate amounts. Excess consumption of fatty foods can raise the bad cholesterol in your body.

8. Lower Your Salt Intake

Your body requires salt but not in excess amounts. Salt if consumed in large amounts can lead to puffiness in the face, water retention in the body, and high blood pressure.

Essential Components of a Balanced Diet

Now that you know what is balanced diet, let’s now talk about the components of it. Your diet consists of various nutrients. These are called the macronutrients and the micronutrients. The macronutrients contain carbs, protein, fiber, and fat. The micronutrients consist of various vitamins and minerals. Mainly, these essential components of a diet are as follows

• Vitamins
• Carbohydrates
• Water
• Fats
• Minerals
• Fiber
• Protein

1. Vitamins

Vitamins come under the category of micronutrients, which means it is needed by the body but only in small amounts. You can take vitamins in two ways, either from food or from supplements.

It is best however to take it from the foods you consume as it is more natural. You can further classify vitamins into fat-soluble and water-soluble. Vitamins are really crucial for the body. A deficiency of vitamins can create health issues. That’s why knowing the importance of a balanced diet is necessary. 

2. Carbohydrates

Carbohydrates in simple words are just sugar molecules. These provide the body with the required energy to do any kind of function and activity. Mainly there are two types of carbs, complex carbs, and simple carbs.

Simple carbs are the types of carbs that are digested pretty quickly by the body. Complex carbs on the other hand are carbs that have fiber in them, meaning they take longer to digest. It is much better to have complex carbs in your balanced diet chart rather than simple carbs.

3. Water

Just like food, there is no denying that water is really crucial for the body as well. Your body needs water to hydrate itself and make sure that it functions properly.

4. Fats

A lot of people get worried when they hear the word fat BUT! not all fats are bad and our bodies need them in the right amounts. There are two types of fat, ones that are good for you and the others that are bad. Trans fat and Saturated fats are bad whereas monounsaturated and polyunsaturated fats are good. So make sure to have foods that have good fats in your balanced diet chart.

5. Minerals

Just like vitamins, minerals also come under the category of micronutrients. They are required by the body in small amounts but have a role to play. One of the things minerals are required for is strong bones and teeth. Hence, you should add mineral-rich foods to your balanced diet chart.

6. Fiber

Fiber is basically a type of carb, an undigestible carb. They pass through the body without being digested. They may not seem to be of much use but they do help the body in a lot of ways. Fiber can help better your digestion, ensure better bowel movements and regulate blood sugar levels. People who are diabetic are advised to have fiber-rich foods in their balanced diet chart. Therefore, in order to live a healthy life it is vital to know the importance of a balanced diet and follow it. 

7. Protein

Proteins are called the building block of muscles. They are responsible for building and preparing muscles in the body. Also, food is only said to be a complete source of protein if it has all the 9 essential amino acids.

Expert Review on Balanced Diet Chart

A balanced diet chart contains all the nutrients in the right quantity. It contains foods that are nutrient-dense and good for the body. The more you are aware of the importance of a balanced diet the better eating habits you are going to develop.  In order to live a healthy and long life your body needs the right nutrition and that can come from following a balanced diet chart.

FAQs

What is a daily balanced diet chart?

A daily balanced diet chart is a chat that contains healthy foods with all the nutrients in the right quantity.

What are the 7 food types of a balanced diet?

The 7 food types of a balanced diet are – carbs, protein, fiber, vitamins, minerals, water.

What is a balanced diet in 10 points?

A balanced diet contains the right amounts of:

• Carbs
• Protein
• Fiber
• Vitamins
• Minerals
• Water

What are the 5 importance of a balanced diet?

Following a balanced diet can help the body in many ways such as:

• The right nutrition
• Better Health
• Fewer chances of diseases
• More energy
• Maintained body weight

What is a balanced diet for a child?

A balanced diet for a child will consist of whole grains, fruits, veggies, protein, and dairy.

What is balanced diet and how to follow it?

A lot of people don’t know what is balanced diet. It is a diet consisting of foods from all the 5 food groups such as whole grains, protein, fat, dairy, and fiber.