Balanced diet chart is simple representation of a healthy diet chart that helps you to plan your meals to include a variety of nutritious foods such as fruits, vegetables, grains, protein, fats and etc. A balanced diet is provides all the nutrients your body needs to function and work properly.

It is a well-planned diet that aims to include all the important macro-nutrients such as proteins, carbohydrates and fats along with micro-nutrients which include vitamins and minerals.

Important Benefits of a Balanced Diet

• Boosts immunity
• May help you live longer
• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes and some cancers
• Helps the digestive system function
• Helps achieve and maintain a healthy weight
• Supports healthy pregnancies and breastfeeding
• Supports brain development
• Supports healthy growth

7 Simple Ways to Maintain a Balanced Diet Chart

Here are some useful tips to follow and maintain a balanced diet chart:

1.Maintain a list of healthy nutrients foods

Maintain a list of healthy nutrients foods in your meals. Research and gather knowledge about foods and their nutritional content.

2.Eat a variety of fruits and vegetables

Variety of fruits and vegetables contain important vitamins, minerals and fibre. A diet rich in fruit and vegetables may help protect you against cancer, diabetes and heart disease.

3.Include more Proteins, carbs and milk products

Include in your meals more proteins, carbs and milk products. Dairy Products Contain Protein, Fat, and Carbohydrates, which are about 20% protein, 30% carbohydrate. Whole milk is higher in both fat and carbs compared to protein.

4.Reduce the fat intake and sugar

Avoid sugar and fat from your meals. Fats are high in calories and consuming too many calories can lead to weight gain. Being overweight increases our chances of developing many common diseases, including heart disease, type 2 diabetes and some cancers. A large body of research showed that sugar is even worse for your heart than saturated (bad) fat. Avoid sugary drinks.

5.Avoid junk and oily food

Avoid junk and oily food, including more healthy foods in your diet. Consume Snacks that are Nutritious and Low in Calories. Oily foods are usually devoid of fibre and healthful nutrients. Consuming too much of them can lead to constipation.

6.Be active physically and mentally during the day

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to work. Being active releases the chemicals in your brain that make you feel good - boosting your self-esteem and helping you concentrate , as well as helping you sleep better and feel better.

7.Include micronutrients in your diet

Micronutrients are one of the major groups of nutrients your body needs. They include calcium, magnesium, sodium, potassium, vitamins and minerals needed by the body in very small amounts for development and growth.

7 Components of A Balanced Diet Chart

1.Protein

Protein helps you build muscles and develop skin and hair. It should be 10-12% of your diet.

Sources of protein are-

• Legumes like beans, soyabean
• Meat and fish
• Eggs
• Dairy products
• Lean meat- Lamb, Beef, Pork
• Greek yoghurt
• Nuts and Seeds

2.Fat

It is a misconception that fat is bad for your health. It would be best if you choose healthy fats as fats help in maintaining your body temperature and help in absorbing the fat soluble vitamins ADE&K.

Sources of healthy fat are -

• Meat and fish
• Avocados
• Seeds and Nuts
• Dairy products
• Extra virgin Olive oil
• Fatty fish

3.Carbohydrates

Carbohydrates are the source of glucose which the body uses to generate energy as ATP. Carbohydrates provide you with energy, which should be 50-60% of your diet. Although it's an important dietary component, you should not treat all carbs equally.

Sources of healthy carbs are-

• Whole wheat, Dahlia
• Legumes
• Millets like ragi, bajra, barley
• Whole grains like Oats, Quinoa
• Vegetables
• Buckwheat
• Bananas
• Sweet potatoes
• Beets
• Oranges
• Blueberries

4.Fibre

The main role of fibre is to keep the digestive system healthy. It helps in digestion and also helps in lowering your cholesterol level and controlling sugar level.

Sources of fibre are -

• Oats, dahlia, Quinoa
• Beans
• Brown rice
• Whole grains
• Green beans and potatoes
• Nuts & seeds
• Apples & blueberries

5.Vitamins

Vitamins are body protecting nutrients. Be sure to include multi-colored, whole fruits and vegetables that are a treasure of vitamins, you should take vitamins A, C, B, and D measures.

Sources of vitamins are -

• Fruits
• Poultry
• Vegetables
• Seeds
• Nuts
• Meat and fish
• Vegetables – such as peas, asparagus and squash
• Eggs
• Dried fruit
• Wholegrain breads

6.Minerals

Minerals help release energy from the food you eat and promote the growth of organs. Some essential minerals are iron, potassium, calcium, iodine, and sodium.

Sources of minerals are -

• Fish
• Meat
• Beans
• milk and dairy foods
• fruit and vegetables
• Cereals
• Nuts & Seeds

7.Water

Stay hydrated throughout the day. You should drink at least eight glasses of water as it hydrates your body and is used in body functions.

7 Days Balanced Diet Chart

Here are the sample 7-days balanced diet chart.

Days	Breakfast	Launch	Dinner	Snacks
Day 1	Bowl of oats + Glass of milk	Roti + Dal + Veggies + Curd	Brown rice + Dal + Green salad	Nuts/ Fruit/ Seeds/ Smoothie/ Yoghurt
Day 2	Omelette stuffed with veggies + Glass of milk	Brown rice + Paneer curry/Chicken + Salad	2 multigrain Roti + Dal + Salad	Smoothie/ Nuts/ Fruit/ Seeds/ Yogurt
Day 3	Moong dal Cheela + Glass of milk	Brown rice + Salmon fish curry/ Soya Bean + Salad	2 Roti + Dal + Salad	Fruit/ Nuts/ Seeds/ Smoothie/ Yoghurt
Day 4	Namkeen Dalia + Fruit	2 Bajra roti + Dal + Veggies + Curd	Brown rice + Dal + Salad	Fruit/ Nuts/ Seeds/ Smoothie/ Yoghurt
Day 5	Besan Chilla + Glass of milk	2 Jowar Roti + Dal + Veggies + Salad	Brown rice + Dal + Salad	Fruit/ Nuts/ Seeds/ Smoothie/ Yoghurt
Day 6	2 Brown bread with an omelette + Glass of milk	Brown rice + Dal + Veggies + Salad	2 Multigrain roti + Dal + Salad	Fruit/ Nuts/ Seeds/ Smoothie/ Yoghurt
Day 7	Poha + Glass of milk	2 Roti + Mixed vegetable + Roasted Chicken + Dal	Brown rice + Dal + Salad	Fruits/ Nuts/ Seeds/ Smoothie/ Yoghurt

Conclusion

A balanced diet is a accurate way to secure your long-term health. Now that you have read all the essential foods and activities included in the balanced diet chart, ask yourself whether all these essentials are present in your daily diet today. These are not just foods that will make your body great, but they are essential needs that your body craves.

If you are confused about how to make a diet chart, you can search the internet for ‘balanced diet chart pictures’ or ‘balance diet diagrams’ for inspiration. Make sure that you make a daily balanced diet chart that includes key nutrients like proteins, carbohydrates and fats in the right proportion for your body.