Question

Record the food intake of an adolescent girl for one day using the following table:evaluate the meal and comment whether the diet is balanced
MEALS. MENU. INGREDIENT. COMMENT
BREAKFAST.
LINCH
SNACK
DINNER

Answer 1

We all want to have a healthy food habit, but what makes a food habit healthy?

Isn’t it confusing to determine whether we have a healthy food habit and follow a daily diet chart?

Today I will be giving you a balanced diet chart which can surely assure you a healthy food habit.

Being a nutritionist I constantly receive such queries from my health conscious clients:

        “Please tell me some useful health tips.”

        “Can you please guide me with a healthy diet chart for weight loss?”

        “What are the foods that one should eat to stay healthy?”

In this article, I’ll answer all these queries by Revati Kadali, Dr. Rafiq Ustad, Bernard Sebastian and Amul Bhai Mehta.

This daily healthy diet chart is beneficial to individuals of all age. Although, balanced daily diet chart for children might differ from this.

You must also remember that a balanced diet chart or daily diet chart for good health is successful only if it is paired with a healthy lifestyle.

Before we go ahead, let’s have a look at what balanced diet food chart really mean

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 amount

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.

Perform Vajrasan for nearly 10 minutes for better digestion of your meals.

You should never skip your dinner or make it very light.

Dinner should be 3/4th quantity of Lunch.

Include multivitamins and minerals in either your diet or as supplements.

Always include at least 2 whole raw vegetables in your salad.

Try to add black pepper to most of your meals as it increases the availability of nutrients.

Try and include green chillies in your food and avoid red chillies.

Answer 2

Explanation:

I would like to get the answer of the above question.