Daily balanced food list: It is not a new thing that people love to eat. When we get delicious food in front, we forget about balanced food. Even a thousand attempts every day a week will not work if we are not aware of food intake.
Depending on our hard work and age, our daily diet is bound to reduce the tendency to overeat and eat untimely. Let's make a diet list of seven days a week.
The main determinant of staying healthy is a balanced diet. If the amount of carbohydrates, protein, fat, vitamins and mineral salt in the food is called a balanced diet. Food should not only be balanced, it should be eaten on time.
Three times a day - in the morning, noon and night - the amount of food should be eaten.
Balanced diet list
A balanced diet should be prepared by following some rules. Namely -
- First of all, prepare a food list keeping in mind the different types of food components of the food according to the age, work and physical condition of the individual.
- Ensure the amount of energy in the calories of the food according to the physical needs.
- To provide meat to the food suitable for body building and decay.
- The presence of appropriate vitamins, mineral salts and water in the diet.
- To acquire knowledge about the nutritional value of various foods and the classification of food. First of all, choose food from the main categories of food. Diversity in food choices.
- Be aware of food habits while preparing a food list.
- Preparing a food list considering the financial compatibility of the individual and the family.
- Prepare a food list considering the season and weather.
The morning meal
Breakfast is very important for a good start to the day. After sleeping all night, the stomach is empty in the morning. Wake up and eat fresh food. You can't stay on an empty stomach. Not everyone's food habits are the same. Many eat rice in the morning. It meets the sugar requirement. You can eat bread, paratha, khichdi, bread or muri. For meat, eggs, pulses, one to two pieces of meat and vegetables should be eaten.
| 1. Food grain class | Flour bread |
| 2. Fish-meat class | the egg |
| 3. Vegetable Class | Roast potatoes |
| 4. Milk and dairy merchandise class | Cheese/sweetened/1 cup milk/milk mixed tea |
Along with pulses, eggs or one to two pieces of fish or meat and vegetables should be eaten. This will meet the nutritional needs of the body.
| 1. Food grain class | rice |
| 2. Fish-meat class | Fish curry |
| 3. Vegetable Class | Spinach/spinach |
| ৪। Milk and dairy products category | Yogurt |
Dinner
There is a tendency to eat less food in many people at night. That's not right at all. Dinner should be eaten by 8 pm. Eat pulses, eggs or one to two pieces of fish or meat and vegetables with a cup of rice or bread for dinner. Many people do not want to eat fish or meat. You have to get out of this habit. If you stay away from fish and meat day after day, the amount of hemoglobin in the blood decreases. Energy in the body begins to decrease. For this, you have to eat animal protein regularly.
| 1. Food grain class | Rice/Bread |
| 2. Fish-meat class | the meat |
| 3. Vegetable Class | vegetarian |
| 4. Milk and dairy products category | Milk/Sweets |
How much water throughout the day?
The majority of our body is water. Water is an important element for the body. It is necessary to drink two to two and a half liters of water throughout the day. Drinking more water, however, does not benefit the body. On a hot day, more water comes out of the body. So drinking three liters of water throughout the day at this time will meet the need.
Mid-morning and afternoon meals
Don't just eat these three meals. In the meantime, it is important for the body to have a light breakfast in the middle of the morning i.e. between 10 am and 11:30 pm and in the afternoon. According to medical science, it is better to eat something every three hours. Because the food is digested within three hours of eating. Then the stomach becomes empty and the gas starts to accumulate. For this reason, eating breakfast in the middle of the morning and afternoon is good for health.
Age-based diet list
A five-month-old baby's balanced diet (every day)
| Food items | Quantity |
| 1. Rice powdered liquid | 30 grams |
| 2. ripe papaya | 20 grams |
| 3. Raw leaf vegetables | 10 grams |
| 4. Sugar/Honey | 5 grams |
| 5. Milk | 50 grams |
| Total | 115 grams |
Daily diet of a six to twelve-month-old baby
| Food | Daily needs | Nutrients obtained |
| Soft rice | 4/3 chhatak rice (45 grams) | Calories: 650 protein :22 grams |
| Bread soaked in milk | About 2.5 teaspoons (45 grams) of a tablespoon | Calcium: 350 (mg) |
| Pulses make a soft khichdi | 2 teaspoons (10 grams) | Iron (Iron): 7.47 (mg) |
| Sautéing potatoes | Small 1 | Vitamin A: 310 (I, U) |
| Leafy leaves and other vegetables with rice | 1 chhatak (60 grams) | Carotene: 1680 (mg) |
| Ripe bananas | 1 (small) | Vitamin B2: 0.68 (mg) |
| Eggs (if you can) | 1 o'clock | Vitamin C: 17 (mg) |
Daily diet of 1- 3-year-old children
| Food | Daily needs | Nutrients obtained |
| Rice/Pitha/Muri/Chira/ | 1.75 bark (75 grams) | Kilo calories: 1375 |
| pulses | 1.5 fists (90 grams) | Protein: 35 (grams) |
| Bread/Biscuits | 1 chhatak flour (60 grams) | Calcium: 550 (mg) |
| Leafy greens or fries | 1 chhatak (60 grams) | Iron: 22 (mg) |
| Sweet potatoes | 1 chhatak (60 grams) | Vitamin A: 320 (I, U) |
| Oil | 2 tsp (10 ml) | |
| In fish or meat curry | ||
| vegetables | 0.5 chhatak (30 grams) | Carotene: 3770 (mg) |
| Potato | 0.75 chhatak (45 grams) | |
| Fish or meat. | 0.5 chhatak (30 grams) | Vitamin B-2: 0.50 (mg) |
| Milk-rice/payesh/milk/bread/semolina | 4 chhatak milk (250 ml) | Vitamin C: 17 (mg) |
| Cooking sugar or molasses | 1 chhatak (60 grams) | |
| Fruit (medium) | 1 o'clock |
A balanced diet for adolescents (for each time)
| Food items | Quantity | |
| the teenager | teen | |
| 1. Rice/Bread | 150 grams | 250 grams |
| 2. Potato bharta/bhaji | 50 grams | 60 grams |
| 3. The small fish | 60 grams | 60 grams |
| 4. Vegetables | 100 grams | 100 grams |
| 5. Seasonal fruits | 100 grams | 100 grams |
| Total | 460 grams | 570 grams |
Adult men's daily diet (cheap food)
Food Daily needs Nutrients obtained Coarse rice 4 chhatak (250 grams) Kilo calories: 2770 flour 4 chhatak (250 grams) Protein: 80 grams Pulses, beans beans, etc. 1.5 chhatak (90 grams) Calcium: 700 (mg) The small fish 1 chhatak (60 grams) Iron: 60 (mg) Sweet potatoes 2 chhatak (125 grams) Spinach (kachu, sajna, spinach, pui, red spinach) 1.5 chhatak (90 grams) Vitamin A: 1245 (IU) Vegetables (beans, boils, gourds, gourds, gourds, etc.) 1.5 chhatak (90 grams) Vitamin B2: 1.5 (mg) Fruits (guava, amalaki, kul, mango, etc.) 2/1 Vitamin C: 180 (mg) Oil (soybeans) 1 chhatak (60 grams) Sugar or molasses 0.5 chhatak (30 grams)
| Food | Daily needs | Nutrients obtained |
| Coarse rice | 4 chhatak (250 grams) | Kilo calories: 2770 |
| flour | 4 chhatak (250 grams) | Protein: 80 grams |
| Pulses, beans beans, etc. | 1.5 chhatak (90 grams) | Calcium: 700 (mg) |
| The small fish | 1 chhatak (60 grams) | Iron: 60 (mg) |
| Sweet potatoes | 2 chhatak (125 grams) | |
| Spinach (kachu, sajna, spinach, pui, red spinach) | 1.5 chhatak (90 grams) | Vitamin A: 1245 (IU) |
| Vegetables (beans, boils, gourds, gourds, gourds, etc.) | 1.5 chhatak (90 grams) | Vitamin B2: 1.5 (mg) |
| Fruits (guava, amalaki, kul, mango, etc.) | 2/1 | Vitamin C: 180 (mg) |
| Oil (soybeans) | 1 chhatak (60 grams) | |
| Sugar or molasses | 0.5 chhatak (30 grams) | |
Balanced diet of full-grown working men (per hour)
Food items Quantity 1. Rice/Bread 250 grams 2. Roast potatoes 100 grams 3. The small fish 80 grams 4. Vegetables 250 grams 5. Seasonal fruits 250 grams 6. the meat 50 grams 7. Sugar/Molasses 20 grams 8. Milk 300 grams Total 1300 grams
| Food items | Quantity |
| 1. Rice/Bread | 250 grams |
| 2. Roast potatoes | 100 grams |
| 3. The small fish | 80 grams |
| 4. Vegetables | 250 grams |
| 5. Seasonal fruits | 250 grams |
| 6. the meat | 50 grams |
| 7. Sugar/Molasses | 20 grams |
| 8. Milk | 300 grams |
| Total | 1300 grams |
Adult woman's daily diet list
Food Daily needs Nutrients obtained Rice/Flour 6 chhatak (375 grams) Kilo calories: 2100 pulses 0.75 chhatak (45 grams) Protein: 56 grams Vegetables 2.5 chhatak (155 grams) Calcium: 600 (mg) Other vegetables 1.5 chhatak (90 grams) Iron: 40 (mg) Potatoes/Sweet Potatoes 1 chhatak (60 grams) Vitamin A: 350 (IU) Fish/Meat/Eggs 1 chhatak (60 grams) Carotene: 7500 (mg) Oil (soybeans) 1 chhatak (60 grams) Vitamin-'B2': 1.1 (mg) Result 1 t Vitamin C: 55 (mg)
| Food | Daily needs | Nutrients obtained |
| Rice/Flour | 6 chhatak (375 grams) | Kilo calories: 2100 |
| pulses | 0.75 chhatak (45 grams) | Protein: 56 grams |
| Vegetables | 2.5 chhatak (155 grams) | Calcium: 600 (mg) |
| Other vegetables | 1.5 chhatak (90 grams) | Iron: 40 (mg) |
| Potatoes/Sweet Potatoes | 1 chhatak (60 grams) | Vitamin A: 350 (IU) |
| Fish/Meat/Eggs | 1 chhatak (60 grams) | Carotene: 7500 (mg) |
| Oil (soybeans) | 1 chhatak (60 grams) | Vitamin-'B2': 1.1 (mg) |
| Result | 1 t | Vitamin C: 55 (mg) |
A balanced diet of a pregnant mother (every day)
Food items Quantity 1. Rice/Bread 260 grams 2. Fresh vegetables 120 grams 3. vegetables 80 grams 4. Lentils (lentils) 40 grams 5. Small fish/meat 60 grams 6. Seasonal fruits 150 grams 7. Sugar/Molasses 20 grams 8. Milk 250 grams 9. the egg 20 grams Total 1000 grams
| Food items | Quantity |
| 1. Rice/Bread | 260 grams |
| 2. Fresh vegetables | 120 grams |
| 3. vegetables | 80 grams |
| 4. Lentils (lentils) | 40 grams |
| 5. Small fish/meat | 60 grams |
| 6. Seasonal fruits | 150 grams |
| 7. Sugar/Molasses | 20 grams |
| 8. Milk | 250 grams |
| 9. the egg | 20 grams |
| Total | 1000 grams |
A balanced diet of the mother (every day)
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The old man's food
List of balanced diets in old age
As they get older, physical performance tends to decline, thus reducing their need for sugar in their diet. Therefore, experts from the Food and Agriculture Organization of the United Nations and the World Health Organization recommend taking 5 percent less of the calorie required for every 10 years from the age of 40 to 59 years.
Then he suggested reducing calories by 10 percent in 60 to 69 years and another 10 percent after 70 years. However, about half of their total calories need to be taken from carbohydrate foods.
Those who live a retired life will become obese if they maintain the habit of eating as before. As a result, they can easily be affected by various diseases, including polyuria, high blood pressure, renal disease.
The demand for meat in old age cannot be accurately determined. The decrease in demand can increase in the face of various physical conditions.
At this age, the need for fat or fat is less. Consuming too much fat can cause heart disease. In old age, there is a deficiency of iron, calcium, vitamin 'C' and folic acid, and those who come out too little in sunlight may have a vitamin 'D' deficiency. Older people also need plenty of water every day.
For this reason, it is necessary to eat 6 to 8 glasses of water or fruit juice daily so that the amount of daily expansion can be approximately one and a half liters.
Old Age Meal Plan
Food planning and selection should be done by refining and maintaining balance for the elderly. For physical health, it is obligatory to take the following foods every day in old age:
Milk: 250 to 400 ml
Different fruits: 100 grams
vegetables or curries: 100-125 grams.
Moreover, an egg can be given during the weekend. But small fish or meat, sour fruits, light sweets, tea and coffee (according to the habit) and rice bread, a little butter, etc. should be eaten daily as needed to keep the body weight right. It is better not to eat more oily food, cakes, puddings, excessively sweet foods in old age.
