Balanced Diet: Principles, Compositions and Chart

What Do You Mean By Balanced Diet?

A balanced diet is known as one which contains various types of foods in such quantities and proportions that the need for amino acids, energy, vitamins, fats, minerals, carbohydrates, and other nutrients is adequately met for keeping health, vitality, and general well-being and also make a small provision for extra nutrients to withstand the short duration of leanness.

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.

Principles of Balanced Diet:

The following principles should be born in mind in constructing a balance diet:

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?

A balance diet has so much importance for young children for the below reasons:

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:

Some important factors that affect the balance diet have listed in the following:

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:

The below chart has shown a balance diet for the poor peoples 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:

The composition of a balance diet for an average male is presented in the following table:

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	Sugar	30 gm

Maria Mona

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 “Senior Staff Nurse” at “Dinajpur Medical College Hospital”, Bangladesh. She has great passion in writing different articles on Nursing and Midwifery. Mail her at “maria.mona023@gmail.com”

Balanced Diet Plan | Compositions of Balanced Diet Chart | Balanced Diet Chart

Balanced Diet Chart for Poor People of Bangladesh:

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