Balanced Diet Chart

Following a balanced diet means following one simple principle - eat as much as you burn, and burn as much as you eat. Which means you eat only what is required for you, depending on your age, sex, physical activity and other lifestyle attributes. A person who is active, undoubtedly, needs to consume more calories as compared to a person who leads a sedentary lifestyle. Another important aspect of a balanced diet is eating foods from all food groups.

All food groups contain some or the other nutrients that are necessary for the normal functioning of the body. Just that the quantities to be consumed, varies from person to person. In short, all food is good when eaten as per one's requirements. And this is what is called a balanced diet.

Importance of Balanced Diet
A balanced diet provides the body with all the necessary nutrients and vitamins, thereby improving the functioning of the immune system. This not only reduces the possibility of being infected by seasonal allergies but also prevents serious health risks like cancer, diabetes, cardiovascular diseases, etc. Such a diet also keeps you mentally fit by keeping your mind more alert. Since the body can resist all infections, it will, in turn, function better. A well-balanced diet also ensures proper metabolism, thereby keeping your weight in check. A balanced diet is especially important for growing children so as to promote healthy growth. If the body is supplied with all the necessary nutrients, the skin and hair also become healthier. It also prevents our body from aging, thereby giving us a more youthful look.

Balanced Diet Chart for Adults

Food Group	Foods	Example of One Serving	Servings / Day
Grains	Breakfast cereals Rice Pasta Bread Noodles	1 slice of bread Or ½ muffin Or ½ cup dry cereal Or ½ cup cooked rice, oats or pasta	6 - 11 servings
Vegetables	Tomatoes Potatoes Carrots Squash Broccoli Spinach Sweet potatoes	1 cup raw leafy vegetables Or ½ cup cooked potatoes, sweet potatoes or broccoli	3 - 5 servings
Fruits	Apricots Bananas Dates Grapes Oranges Mangoes Melons Peaches Pineapples Berries	½ cup raw or frozen fruit Or 6 oz. fruit juice Or ¼ cup dried fruits	2 - 4 servings
Dairy	Milk Yogurt Cheese	1½ oz. natural cheese Or 2 oz. processed cheese Or 1 cup milk	2 - 3 servings
Lean Proteins	Meat Poultry Fish Eggs Dry beans Nuts	2 - 3 oz. cooked lean meat, poultry or fish Or 1 egg Or ½ oz. of nuts or seeds Or 1 tbsp peanut butter Or ¼ cup cooked dried beans or tofu	2 -3 servings
Oils, Sweets and Fats	Soft margarine Low-fat mayonnaise Light salad dressing Vegetable oil (olive, canola, safflower, corn)	1 tbsp. margarine or oil	1 serving

Balanced Diet Chart for Children

Food Group	Foods	Example of One Serving	Servings / Day
Grains	Breakfast cereals Rice Pasta Bread Noodles	1 medium, sliced bread Or 1 small bread roll or muffin Or 2 large or 3 small crackers Or ½ cup cooked cereal Or ¾ cup ready to eat breakfast cereal Or ½ cup cooked rice, pasta or noodles	4 servings for 2-5 year olds, 5 servings for school children
Vegetables	Tomatoes Potatoes Carrots Squash Broccoli Spinach Sweet potatoes	1 cup raw leafy vegetables Or ½ cup cooked potatoes, sweet potatoes, broccoli	2 servings for 2 - 5 year olds 3 servings for school going children
Fruits	Apricots Bananas Dates Grapes Oranges Mangoes Melons Peaches Pineapples Berries	½ cup raw or frozen fruit Or 6 oz. fruit juice Or ¼ cup dried fruits	2 servings
Lean Proteins	Meat Fish Eggs Chicken Dried beans Lentils	2 slices cooked meat (approx. 100 g) Or ¾ cup chopped beef or casserole Or 1 egg Or 1 medium fillet of fish Or 2 drumsticks Or 1 chicken leg Or ¾ cup cooked or canned beans, peas or lentils	1 serving
Dairy	Milk Yogurt Cheese	250 ml milk Or 1 pottle yogurt or buttermilk (150 g) Or 40 g (2 slices) hard cheese 200 g cottage cheese or ricotta cheese	2 - 3 servings
Oils, Sweets and Fats	Soft margarine Low-fat mayonnaise Light salad dressing Vegetable oil (olive, canola, safflower, corn)	1 tbsp. margarine or oil	1 serving

A Few Tips

• Make sure your diet comprises enough fiber, pulses, whole grains, fresh fruits and vegetables.
• Keep the consumption of oils and sweets to a minimum. Excessive intake of these foods increase cholesterol levels in the body.
• Control your salt intake. Too much salt can lead to hypertension.
• Restrict the consumption of processed food, which comprises calories, saturated fats, added sugar, refined cereal grains and artificial additives.
• Limit consumption of aerated drinks and alcoholic beverages and increase the intake of water, juices and soups.
• Eat smaller portions throughout the day instead of three big meals.
• Drink plenty of water and fluids. Always keep your body hydrated.
• Exercise, exercise, exercise! There is no other way to keep your body fit.

The above charts are generalized charts that cover the nutrients and calories required by people of all age groups. However, since the nutritional requirements differs from person to person, it's recommended to consult a dietitian who can make a personalized balanced diet chart according to the age, weight, sex and physical activity of the person.