Balance Diet- What should be Eaten In a Day?

Weight Management

Balance Diet is consumption of food to provide full nutrition in a meal.
The 5 basic nutrients to be consumed are:-

  1. Carbohydrates
  2. Proteins
  3. Fat
  4. Vitamins
  5. Minerals

 

Recommended Daily Intake
It is the amount of nutrient and calorie intake per day considered necessary for maintenance of good health.
Recommended Daily Intake of Above Nutrients:

  1. Carbohydrates:-
    Carbohydrates are sugars and account for major portion in our diet. Any form of carb eaten is digested as glucose, fructose or galactose.In a daily Balance diet the amount of carbs should be around 45-65%.
    How to calculate daily carbohydrate amount in grams?
    Ans: Calculate your total calorie intake in a day. Eg lets say it is 2200 calories a person eats in a day then amount of carb should he 2200×65%=1430.
    Now 1 grm of carb gives 4 calories, so divide calories from carb by 4 ,1430/4=357.5 gm carbohydrates should he eaten in a day.
  2. Proteins:-
    Proteins are building blocks for muscles. They break into small amino acids.
    How to calculate daily protein amount in grams?
    Ans: Weight of your body in pounds x 0.36= amount of protein in grams. This is minimum amount of protein to consume in a day.
  3. Fat:-
    Lipids break into short chain fatty acids for digestion. These should account to only 20% in your diet.
    Calculate your total calorie intake in a day. Eg lets say it is 2200 calories a person eats in a day then amount of fat should he 2200×20%=440.
    Now 1 grm of fat gives 9 calories, so divide calories from fat by 9 ,440/9=48 grm fat should he eaten in a day.
  4. Minerals:-
    Important minerals are calcium, phosphorus, sodium, potassium, chloride, magnesium, sulfur, iron, iodine, zinc, selenium, fluoride, copper, manganese, chromium, molybdenum.
  5. Vitamins:-
    There are major 6 vitamins-
    Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Scarcity of any vitamin will lead to various diseases.

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