What Do You Mean By Balanced Diet?
A balanced diet contains various groups of foodstuffs such as energy-yielding foods, body-building foods, and protective foods in the correct proportions so that the individual is assured of achieving the minimum requirements of all the nutrients.
- The first one is the daily requirement of protein should be fulfilled. This quantity varies from 10 to 15 percent of the daily energy intake.
- Next comes the fat requirement which should be limited to 15-30 percent of the daily energy intake.
- Natural fiber which is full of carbohydrates should constitute the remaining food energy. The requirements of micronutrients should be met.
Why Balanced Diet is Important for Young Children?
- For children, a healthy balanced diet provides necessary minerals, vitamins, and other nutritional goodies that kids need for healthy growth and development.
- Both vitamins and minerals are so important for our bodies to work properly and each one plays a definite role in the body.
- If children develop healthy eating habits from the beginning, it will set them up for a healthier adulthood.
Some Key Factors of Balanced Diet:
- A growing child needs more proteins and calories than an adult.
- Male requires more calories than females.
- Hard work always needs more calories than sedentary work.
- Lactation and disease condition body of a pregnant woman requires more calories, proteins, and vitamins.
Balanced Diet Chart for Poor People of Bangladesh:
SL No. | Food Items | Quantity | Calorie |
01 | Rice | 240 gm | 960 kcal |
02 | Atta | 120 gm | 480 kcal |
03 | Fish / Meat / Egg | 60 gm | 240 kcal |
04 | Pulses | 25 gm | 85 kcal |
05 | Oil | 30 gm | 270 kcal |
06 | Leafy vegetables | 60 gm | 24 kcal |
07 | Non-leafy vegetables | 100 gm | 60 kcal |
08 | Fruits | 60 gm | 12 kcal |
Total | 2131 kcal | ||
Compositions of a Balanced Diet Percentage:
SL No. | Food Items | Quantity |
01 | Cereals | 400 gm |
02 | Pulses | 50-70 gm |
03 | Leafy vegetables | 100 gm |
04 | Other vegetables | 100 gm |
05 | Root and tubers | 75 gm |
06 | Milk | 75 gm |
07 | Fats | 200 gm |
08 | Meat / Fish | 30 gm |
09 | Egg | 30 gm |
10 | Fruits | 30 gm |
11 | 30 gm |
Maria Khatun Mona is a Founder and Editor of Nursing Exercise Blog. She is a Nursing and Midwifery Expert. Currently she is working as a Registered Nurse at Evercare Hospital, Dhaka, Bangladesh. She has great passion in writing different articles on Nursing and Midwifery. Mail her at “[email protected]”
