Balanced Diet Chart for Adults
A balanced diet is very important for the adults as well as for the children in today’s hectic schedule. The food should include all the essential nutrients which are required by your body. Here I have given a balanced diet charts for adults.
A balanced diet is always considered to be the key element for a healthy and longer life.The healthy food should always include the correct proportions of carbohydrates, proteins, vitamins and minerals. For maintaining the healthy life, you should keep a track of the daily calorie intake. Make sure that your calorie intake is neither very high nor very too low. Take a look at the balanced diet chart which includes the correct quantity of food with sufficient nutrients.
|
Food |
Servings Per Day |
|
Fruits |
You can include fresh fruits such as bananas, grapes, oranges, mangoes, melons, peaches or pineapple in your diet. An adult should take around 1-2 cups of fruits every day as the fruits are best source of antioxidants and vitamins. |
|
Vegetables |
An adult person should consume 2-3 cups of vegetables such as potatoes, carrots, beans, broccoli, spinach and tomatoes. Vegetables are very essential as they are loaded with loads of minerals and vitamins. |
|
Grains |
Grains are very important for getting the fibre. 6-8 ounce of gains (cereals, rice, and bread) is recommended for an adult person. |
|
Dairy products |
Dairy products such as milk, yogurt and cheese are the best source of calcium. An adult person can take around 3 cups of any dairy products every day. |
|
Meats |
An adult person can consume around 5-6 ounce of any kind of non-vegetarian items ( chicken, meat, eggs) every day. Meats and poultry is the excellent source of protein. |
Tips:
Make sure that your balanced diets contain lots of protein rich foods which are essential for the building blocks of the body. You can minimize sugars and oils from your diet as they are known to be empty calorie which results in weight gain and obesity problem. You should also avoid eating processed foods which contain saturated fats and artificial additives.
The above balanced diet chart includes all the vital nutrients required by all the age groups. It is always recommended that you should take the advice of your dietician before following any balanced diet chart.
Image credits:studenthealth.gov.hk
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