Hi friends, today I am going to add something to your and my knowledge on the topic “balanced diet”. Dear friends a balanced diet doesn’t mean filling your stomach with a particular food which you like the most. A balanced diet means taking the nutrients like carbohydrates, fats, vitamins, minerals, and proteins in the required quantities. If taken in the right amount, will boost our W.B.C.s. This means our ability to fight diseases will increase. Once our W.B.C.s are strong, we won’t fall prey to diseases. These days we are prone to so many new diseases because we are mostly dependent on fast foods. Do you know these fast foods have no nutritive value? How can they strengthen our body and our immune system? So, if you want to stay fit, go for natural food and do regular exercise.
REQUIREMENT OF CALORIES
A male requires 2200 to 2400 calories a day. These calories are to be burnt by that individual to get converted into energy. If not burnt or utilized, is converted to fats and starts accumulating inside our body. First of all, it starts accumulating around our tummy. So, a balanced diet along with the number of calories needed by our body should be kept in mind while taking food. Whereas a female requires 2400 to 2600 calories and a pregnant woman requires 2600 to 2800 calories per day. The rule for burning calories remains the same in the case of women also. The requirement of calories in the case of pregnant women is higher because they have to feed the child in the womb also.
HOW TO KNOW ABOUT A BALANCED DIET AND THE CALORIE INTAKE
For this, we can take the help of any professional dietician because he/she can guide us properly about a balanced diet and also provide us with important information that which edible item contains how many calories. A balanced diet will not be the same for every person. We are all different and different people require different amounts and types of nutrients. It also depends on, what kind of job we do. Other factors are also taken into consideration like age, gender, lifestyle, and the rate at which our body works. A balanced diet doesn’t mean cutting out any particular item. It contains a large variety of food that keeps us fit, healthy, and energized.
DIET CHART MADE BY AN INDIAN DIETICIAN
A renowned dietician in India has made a balanced diet chart, especially for patients who are suffering from high blood pressure, blood sugar, high cholesterol, and high triglyceride levels in the blood. He claims to control high blood pressure in three days and control blood sugar in one month. According to his diet chart, a person has to take citrus fruits for breakfast. Till 12’O clock the person can eat as much as he/she can eat. But only citrus fruits have to be taken.
WHAT AND HOW TO TAKE LUNCH
At lunch, the person has to take two plates. On one plate he/she has to take a salad consisting of different raw vegetables according to his/her weight. Say a person’s weight is 80kg. He/She is supposed to take 800gm of salad and after that, he can use the second plate in which he/she can take his usual food. For a person weighing 70kg, the weight of salad to be eaten will be 700gm and for a person of 60kg, it will be 600gm, and so on.
DINNER CHART
At dinner, he/she is expected to repeat the same process. If this process is repeated for three days, the high blood pressure of a person gets controlled and if repeated for a month, the high blood sugar level will also be under control. Anybody who is suffering from different diseases can check the accuracy of the diet chart. There is no harm in testing this diet chart because you are going to eat raw fruits and raw vegetables before lunch, dinner, and citrus fruits in the morning. I think these items aren’t going to have any side effects on our bodies.
IMPORTANT POINTS TO REMEMBER
- Eat as much raw food as you can.
- Drink plenty of water at least 8-10 glasses a day.
- Eat two portions of fish every week.
- Get into the habit of taking breakfast that too in the form of citrus fruits.
- Try to walk for at least 150 minutes a week.
SOME OF THE FOOD ITEMS THAT ARE HIGH IN CALORIES
1. A cup of tea contains 500 calories, so avoid taking it. If a person takes tea three or four times a day, just think about his calorie intake. Avoid products containing sugar in them.
2. A fried parantha contains 350 calories. Avoid taking fried food also.
3. A boiled egg contains 300 calories. Egg yolk is rich in fats. Eat it only if you do a lot of physical work during the day.
4. Milk and milk products are also rich in fats too. Avoid taking them, if you can.
5. If you are fond of meat, try to eat cold-water fish twice a week.
6. Whatsoever you are eating in the form of packed items, read the guidelines found on the back of food and drink packaging and try to understand what your body needs. Understanding, what we are eating can encourage us to make a better-balanced diet selection.
These are only the guidelines based on professional studies. if you want to learn more about what your body needs, based on your health and lifestyle, you can consult a nutrition professional.
Hope you will enjoy reading this article. Stay connected to read my next articles. Till then Bye! God bless you all.
