A Balanced Diet is a diet that provides all the essential nutrients in required, adequate quantities and proportions for optimal growth and functioning of the body. In addition to this, we must include bioactive compounds, antioxidants and functional foods.
It includes all nutrients in proper quantities and proportions to each other. It recognizes individual variations as well as those due to age, gender, physiological stage of development, etc. It reflects the availability of various foods, socio-economic conditions, preparation facilities and cooking skills.
It helps you to meet your energy needs and get your share of adequate macronutrients -carbohydrates (55-60%), proteins (15-20%), fats (20%-25%), vitamins, minerals and other nutrients of an individual. By meeting the energy requirements, promoting growth and development, maintenance and repair of tissues and other living processes, it helps in smooth functioning of the body.
Based on the macronutrients content the foods are grouped together into 7 food groups (Table 1) and they need to be taken in proper proportions to meet the nutritional needs along with physical activity as portrayed in the My Pyramid (Figure 1).
Table 1. Food Groups based on their Macronutrient content.
| Food Group | Foods | Macronutrient content |
| Cereals | Chapatti, Rice, Daliya, Idli, Poha, Upma, Dosa, Kurmura, Popcorn, Cornflakes, Wheat Flakes, Oats, Muesli, Quinoa, bread | Majorly carbohydrates Very low protein and fat content |
| Vege-tables | Green, orange, red, purple, yellow vegetables, potatoes. | Majorly carbohydrates No protein and fat content |
| Fruits | Banana, Apple, Papaya, Orange, Watermelon, Kiwi, sweetlime | Majorly carbohydrates No protein and fat content |
| Meats, fish & poultry | Eggs, Chicken, Mutton, Beef, Pork, Fish, Prawns | Majorly protein (High quality) Variable amounts of fat No carbohydrate |
| Pulses | Dals, chanas, rajma, chickpeas, Soya, Sprouts | More Carbohydrates Fair source of Protein but lower quality than meat, fish, poultry. Very low content of fat. |
| Dairy | Milk, Curd, Paneer, Cheese, buttermilk | Good quality Protein Fat and carbohydrate content varies |
| Fats & Oils | Butter, Ghee, Cream, Oil | Only fat |
Balanced Diet is essential for good health and smooth functioning of the body. It is also keeps our body’s internal and external defence mechanism strong, helps in maintaining health and immunity.
Also to learn more about the colourful platter to include dietary fibre, antioxidants, bioactives and functional foods, you can read the blog posted on rainbow diet.
Monal Velangi 