A balanced diet improves health

A balanced diet is a diet plan that provides the right amount of nutrition for your body to function properly. For example, a diet that contains all the necessary nutrients in the right amounts and in the right proportions is called a balanced diet. Medical experts consider a balanced diet to be the basis of a healthy life. An unbalanced diet not only directly causes many diseases but also paralyzes the immune system and makes the human body an easy target for various diseases.

You need to include the following calories in your diet plan to get proper nutrition from your daily diet.

  • Fresh fruits * Fresh vegetables * Whole grains * Pulses * Prevented meat

Calories by age

The calories in food are actually a measure of the energy in food. Your body uses calories to walk, think, breathe and do other important things. The average person needs 2200 calories a day to maintain their weight. However, the number of daily calories for each person varies depending on age, sex and physical exertion.

Men need more calories than women. Similarly, people who exercise need more calories than people who do not exercise. In terms of daily calories, the USDA provides a dietary calorie chart that shows how many calories a person needs on a daily basis.

1000 1000 to 1400 calories for a child of 2 to 8 years

٭ 9 to 13 years (for girls) 1400 to 1600 calories

٭ 9 to 13 years (for boys) 1600 to 2000 calories

24 2400 calories for 14 to 30 active women

18 1800 to 2000 calories for sedentary women aged 14 to 30

28 2800 to 3000 calories for 14 to 30 active men

2000 2000 to 2600 calories for sedentary men aged 14 to 30

  • 2000 to 3000 calories for active men and women over 30 years of age

16 1600 to 2400 calories for sedentary men and women over 30 years of age

Why is a balanced diet important?

The organs and tissues in the human body need a balanced diet to function properly. Without proper nutrition, the human body is at increased risk of various diseases, infections, fatigue and poor performance. Good nutrition also affects the human skin, hair and body, while an unbalanced diet has a negative effect on children’s development and academic performance.

The main reason for the dramatic increase in the number of obese and diabetic patients in the United States is the unbalanced diet and lack of regular exercise. The Center for Science in Public Interest report also identified unbalanced diet as the main cause of the following four dangerous diseases.

Heart disease, cancer, stroke, diabetes

How to get a balanced diet?

A balanced diet is low in unwanted fats and sugars. On the other hand, this diet plan contains high amounts of vitamins, minerals and other nutrients. The following food groups are a source of a balanced diet.


In addition to being a great source of nutrition, fruits are also a tasty food. So choose seasonal fruits available in your area as fresh fruits contain twice as many nutrients. Fruits, however, are high in sugar, but these sugars are natural, so fruit-based diet plans can be a great substitute for foods made by adding artificial sugars.

When sugar was not discovered, the only source of sweetness was fruit. Diabetics can choose fruits that are low in sugar. People who want to add carbohydrates can add fruits such as melons and avocados to their diet plan.


Medical experts recognize vegetables as the main source of vitamins, proteins and minerals, which are helpful in maintaining various functions in the human body. Dark green leafy vegetables are the most nutritious of all vegetables that can be easily added to any food. Dark green leafy vegetables include spinach, karam kala (a type of cabbage whose leaves are greasy), green beans, broccoli, cabbage, Swiss chard, etc.


According to a USAID report, Americans consume more white flour than any other grain. White flour contains a small amount of nutrients because of the fine shell of the grain during the preparation of this flour. This shell has a lot of nutritional value, so the flour that is made with this shell is more nutritious.


Meat and beans are recognized as the main source of protein. These are the foods that are considered the best for muscle and brain development. Protein-rich foods include uncooked or low-fat chicken, fish and beef.

However, excessive consumption of them can lead to increase in body fat, so beans and nuts can be used as protein substitutes. Include pulses, beans, peas, almonds, sunflower seeds, walnuts, etc. in your diet to get protein, fiber and other nutrients.

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