You must have heard about the importance of a balanced diet. A well-planned diet can provide the body with the necessary nutrients, vitamins, and minerals it needs to function at its best. But do you wonder what could be the best way to maintain a balanced diet? To help you achieve your nutritional goals, we spoke to Dr Archana Batra, Nutritionist, Physiotherapist, and Certified Diabetes, Gurugram, who shared her recommendations on creating a balanced diet chart that promotes good health and vitality.
A Step-by-Step Process For Maintaining a Balanced Diet
Start with the Basics
Dr Batra advises to start with the basis first. She said, “A balanced diet should include a variety of food groups in the right proportions.” Begin with the building blocks of nutrition:
- Fruits and vegetables: Aim for a colourful mix of these to obtain a wide range of vitamins, minerals, and antioxidants.
- Protein: Incorporate lean sources like poultry, fish, beans, and tofu for muscle repair and growth.
- Whole grains: Choose whole grains over refined ones for fibre, energy, and sustained fullness.
- Dairy or dairy alternatives: Include low-fat or plant-based options for calcium and vitamin D.
According to the World Health Organization (WHO), all forms of malnutrition and noncommunicable diseases and conditions can be prevented if you maintain a healthy diet throughout your life.
Portion Control
Balanced eating is not just about what you eat but also how much you consume. Dr Batra added, “Be mindful of portion sizes to prevent overeating and maintain a healthy weight. A dietician can help you determine the right portions for your individual needs.”
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Prioritise Nutrient Density
Opt for foods that provide the most nutrients for the calories they contain. Leafy greens, berries, nuts, and seeds are excellent examples of nutrient-dense foods. Also, focus on minimising the consumption of empty-calorie, sugary, and highly processed foods.
Balance Macronutrients
Dr Batra said that it is essential to balance your intake of carbohydrates, proteins, and fats. These are needed by your body to work efficiently.
- Carbohydrates: Around 45-65% of your total daily calories, primarily from complex carbohydrates.
- Proteins: Approximately 10-35% of your daily calories, with an emphasis on lean sources.
- Fats: About 20-35% of daily calories, focusing on healthy fats like those found in avocados, nuts, and olive oil.
Hydration Matters
Dr Batra added, “Water is often overlooked, but it plays a vital role in digestion, circulation, and temperature regulation. Therefore, make it a habit to drink eight-ounce glasses of water daily, and adjust it according to your activity level and climate.”
Also Read: Water Consumption: Expert Explains How You Can Find The Right Balance For A Healthier You
Customise to Your Needs
Your diet should be tailored to your unique circumstances. Factors, such as age, gender, activity level, and any underlying health conditions should be considered when creating a personalised diet chart.
Seek Professional Guidance
Consulting a registered dietitian is an excellent step to ensure you’re on the right track. They can provide expert guidance, address your specific concerns, and help you make necessary adjustments to your diet.
Bottomline
Dr Batra concluded, “Creating a balanced diet chart is not a one-size-fits-all endeavour. It requires thoughtful planning, consideration of your individual needs, and a commitment to long-term health. By following the recommendations and making informed choices, you can enjoy the benefits of a well-balanced diet, including increased energy, improved mood, and a reduced risk of chronic diseases. Remember, it’s not just about eating for today; it’s about nourishing your body for a healthy future.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your dietician for a dietary plan tailored to your needs and body type.]
