Question

Prepare a balanced diet chart with the help of your group and exhibit it in your class room science fairSCERT Class 7 Telangana, Physical Science Chapter 1 Food Components

Answer 1

What is Balanced Diet Chart?

A proper diet chart for good health aims at restricting the excess intake food nutrition and also ensures that the person is not missing on any of the nutrient. In other words, it ensures a moderate eating habit where a person is eating everything but in limited amounts.

A daily healthy diet daily food chart and regular workout can assure a healthy and long life.

Points to Remember While Following a Balanced Diet

There should be a minimum of 5 to 6 small meals daily.Your diet should have 50-60 % of carbohydrates like oats, chapatti, rice, bread, and potatoes, etc.Your diet should have 25-30 % protein.Your diet should have 10-15 % of fats which should be a combination of unsaturated as well as saturated fats (oil + ghee).You should never skip breakfast.You should always consume a protein snack while going to bed.You should drink 33 ml of water per kg of your ideal body weight.You should perform 30-45 minutes of exercise on a daily basis like walking, aerobics, physiotherapy exercises, swimming and cycling, etc.You should avoid consumption of alcohol, smoking and tobacco chewing.Take a minimum of 7 hours sleep daily.

Once you are clear about the above daily food chart points, it will be easy for you to follow the below balanced diet chart

Balanced Diet Chart

Early Morning 

1 glass of lukewarm water with half a lemon squeezed in it.

Or

Drink 1 glass of lukewarm water with a pinch of cinnamon powder.

Breakfast

1 glass of vegetable juice + 1 plate vegetable oats+ 2 whole egg + 4 almonds (Soaked)

Or

1 cup milk + 1 green moong dal dosa + groundnut chutney + 1 slice of multigrain bread (Soaked).

Midmorning

1 glass buttermilk

Or

1 glass coconut water + 1 egg white boiled

Lunch

1 cup raw vegetable salad + 2 chapatti + 1 cup rice + 1 cup vegetable + 1 cup dal + 1 cup pulses vegetable + 1 cup curd

Or

1 cup raw vegetable salad + 2 cups rice + 1 cup vegetable + 2-3 pc of chicken/Fish + 1 glass buttermilk.

Afternoon (2 hours Post Lunch)

Drink 1 cup of green tea + 1 fruit.

Evening Snack

1 bowl sprouts.

Dinner

1 bowl soup + 1 chapatti + ½ cup rice + 1 cup vegetable + 1 cup curd.

Or

1 bowl chicken soup + 1 cup rice + 2-3 pc chicken/Fish/1 egg + 1 cup vegetable.

Bedtime

1 cup milk with a pinch of turmeric

Or

1 cup green tea+2 almonds (soaked).

Now that you have got an idea about the proper diet chart to follow for a healthy life, also look at some general health tips.

General Health Tips

Consume small but frequent meals.Eat always 75% capacity of your stomach.Never walk directly after eating your meals.Do not eat fruit along with major meals like breakfast, lunch and dinner.Do not eat fruits after 6.00 pm.Do not lie down immediately after eating food.

Answer 2

Answer:

A balance diet is a diet that consists of the proper quantities and proportions of foods and nutrients that needed to maintain health and growth of our body.

Balance Diet Chart :

1. Make sure that half your plate contains vegetables and fruits

Vegetables and fruits are full of nutrients that keeps our body healthy.

2. Include whole grains

Whole grains provide more nutrients, like fiber.

3. Don’t forget the dairy

You should always complete your meal with milk as milk provides calcium to our body.

4. Add protein

Eat protein foods such as lean beef, pork, chicken, eggs, nuts or beans

5. Avoid extra fat

You should always avoid to eat food that contains extra fat

6. Always take control of your food

Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.

7. Eat sweets in a healthy way  

You should eat a fresh fruit salad or a fruit parfait made with yogurt for a healthy body