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Balanced Diet Chart – A Guide to Healthy Eating

by Ida Harris
Healthy Plate - Balance the diet for the best nutrition

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A "balanced diet" is a diet in which you balance your calorie intake.

A normal person usually needs to consume 2,000 calories daily to maintain their weight, but this figure can change according to each person’s age, gender and physical activity rate.

Healthy and junk food

Healthy and junk food

Below, we've composed a guide of how much of each nutrient type you should be consuming while following a balanced diet.

1. Vegetables and fruits: ½ of the plate

Vegetables and fruits are significant sources of vital vitamins

Vegetables and fruits are significant sources of vital vitamins

Vegetables and fruits are pivotal in a balanced diet. They are significant sources of vital vitamins, minerals and natural sugar.

Not only that, they can be eaten as snacks at any moment of the day. While choosing vegetables and fruits for meals, remember to opt for a variety of colors.

2. Grain food: ¼ of the plate

White rice and flour are the most common foods for every meal in most continents.

However, according to United States Department of Agriculture (USDA), refined white rice and flour provide limited nutritional value because the outer shell of the grain which contains most of the nutrient has been removed - what’s left holds little, if any, nutritional value.

White rice

White rice

In contrast, whole (brown) grains include these nutritious outer shells.

Therefore, instead of eating white rice, try incorporating meals with brown rice into your balanced diet, you will surely see the difference.

3. Protein: ¼ of the plate

A balanced diet must have some protein.

Protein is primary supplement for muscle growth and brain development

Protein is the primary supplement for muscle growth and brain development.

Lean meats like chicken, fish, beef and some cuts of pork are the best kinds of protein for your daily meal.

Moreover, nuts, bean, tofu and soy-based products also provide your body with protein and other significant nutrients like fiber.

You can also get your protein in the form of protein powders, which is especially convenient when you don't have time to prep a snack!

In short, dividing foods into portions will certainly help you to control your intake, which is a necessity for reaching the goal of a balanced diet. Try to arrange your plate today into portions and you will soon grasp the quintessence of balance.  

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