Last updated on 15th April 2019
What is balance diet?
Kisi bhi food me kitni energy store hai ye us food me calorie mani jati hai. Hamari body food ki calories ko thinking, breathing aur walking me use karti hai.
Average person ko 2,000 calories everyday apne weight ko maintain karne ko chahiye. Women se men ko more calories ki need hoti hai. Waise age, gender aur physical activity ke according bhi apko calories need hoti hai. Jo people exercise karte hain unko bhi more calories leni chahiye.
Daily calories intake
- children ages 2 to 8 years: 1,000 to 1,400 calories
- girls ages 9 to 13 years: 1,400 to 1,600 calories
- boys ages 9 to 13 years: 1,600 to 2,000 calories
- active women ages ages 14 to 30 years: 2,400 calories
- sedentary(inactive) women ages 14 to 30 years: 1,800 to 2,000 calories
- active men ages 14 to 30 years: 2,800 to 3,200 calories
- sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
- sedentary men and women over 30 years: 1,600 to 2,400 calories
Why a balanced diet is important-
Balanced diet apke organs and tissues ke proper nutrition aur effectively work ke liye important hai. Without good nutrition, apki body disease, infection, fatigue aur poor performance karne lagegi.
Jo children poor diet lete hain unki growth aur developmental performance risk ho sakti hai. Children ki bad habits unki growth ko effect karegi.
Obesity and diabetes risk poor diet aur lack of exercise main cause hai.
How to achieve a balanced diet:
Balanced diet me wo food aate hain jo low in fats aur sugar hote hain. Saath hi ye high in minerals, vitamins and nutrients hote hain. To chaliye aaj hum balanced diet group ke food ke baare me baat karen-
Essential vitamins and minerals ke primary source vegetables hoti hain. Dark, leafy greens me more nutrition hota hai. Ye apko every meal me leni chahiye. Examples of dark leafy greens ar-
- green beans
- collard greens
Fruits tasty snacks hote hain. Ye nutrition ka rich source hain. Seasonable fruits ko apni diet me add karen. Ye apko most nutrients aur fresher provide karte hain. Fruits high in sugar hote hain. Ye sugar waise to natural hoti hai.
Isliye agr aap diabetic person hain tab apko low-sugar fruits lene chahiye. Aur jo apni carbohydrate intake ko watch kar rahe hain unhe melons and avocadoes ko diet me add karen.
Protein meats and beans ka primary source hai. Ye nutrient proper muscle nad brain development ke liye essential hai. Lean, low-fat meats jaise fish, chicken iske option hain. Meats ke fat aur cholesterol ko reudce karne ke liye uski skin remove kar den.
Nuts and beans protien ke good source hain. Inke many other health benefits hain. Jaise inse apko fiber aur other nutrients milte hain.
Aap inhe try karen-
- sunflower seeds
Any other grain ki jagah refined white flour nutritional value me poor hota hai. Kyonki iski outer shell ko refining process me remove kar diya jata hai.
Hamesha low-fat and low-sugar version oil use karna chahiye. Jaise ki salad dressings and mayonnaise me. Olive oil good oil hai. Fattier vegetable oil ko replace kar apni diet me olive oil add karen.
Deep fried foods ko avoid karen. Kyonki inme many empty calories hoti hain.
Dairy products hame calcium, vitamin D aur other essential nutrients provide karte hain. Ye mazor source of fat hote hain. Fat-free milk aur yogurt diet me add karen.
Plant-based milk yani flaxseed se bana milk, almonds or soy apko calcium aur other nutrients more provide karte hain. Ye apke liye cows ka excellent alternatives hai.