Balanced Diet Chart For A Healthy Life

A balanced diet is based on the consumption of a variety of healthy foods, which provide all the essential nutrients that our body needs.

Here is a balanced diet chart for staying fit.

Breakfast

· A bowl of whole-grain cereal with skim milk or natural yogurt.

· A serving of fresh fruit, such as strawberries, bananas, or apples.

· A glass of natural orange juice.

· A whole wheat toast with peanut butter.

Midmorning

· An apple and a handful of almonds.

· Natural yogurt with chia seeds and red fruits.

· A banana and a whole grain cereal bar.

Lunch

· A portion of grilled chicken, turkey, or fish.

· A portion of brown rice or quinoa.

· A serving of cooked vegetables, such as broccoli, spinach, or carrot.

· A mixed salad with lettuce, tomato, cucumber, and avocado.

· A glass of water or a sugar-free drink.

Midafternoon

· A bowl of Greek yogurt with homemade granola and raspberries.

· A protein shake with coconut milk, spinach, and banana.

· A handful of sliced walnuts and carrots.

Dinner

· A serving of lean meat, such as beef or pork loin.

· A portion of whole wheat pasta or cooked potatoes.

· A serving of steamed vegetables, such as zucchini, cauliflower, or green beans.

· A glass of skimmed milk or natural yogurt.

Healthy Snacks

· A handful of nuts, such as walnuts or almonds.

· A couple of whole grain crackers with low-fat cheese.

· A Greek yogurt with fruits.

· A fruit and vegetable smoothie.

A balanced diet must also be balanced in terms of the proportions of the different food groups. It’s recommended that:

- 50% of the calories come from carbohydrates, preferably from whole grain or whole grain sources.

- 25% of calories come from high-quality proteins, such as lean meats, eggs, dairy products, and legumes.

- 25% of calories come from healthy fats, such as olive oil, avocado, nuts, and oily fish (such as salmon).

Also, excessive consumption of processed foods, added sugars, trans fats, and sodium should be avoided, as these can negatively affect long-term health.

It is important to remember that each person’s needs are different and a balanced diet may vary according to factors such as age, weight, physical activity, and existing health conditions. Therefore, it is advisable to consult a nutritionist to obtain a personalized diet that best suits individual needs.