Diet chart for daily balanced and healthy diet plan

I am a school student and I am 5 feet 4 inches tall and weigh 84 kilograms. I am a pure vegetarian. I want a perfect diet plan and exercise plans for one whole week and forever.
(October 11, 2010)

A healthy diet contributes to your body’s need for vital nutrients. A daily balanced diet can help you maintain strong muscles and bones and support the heart, lungs, kidneys and other vital organs. A healthy balanced diet is also important to slow down the signs of aging and prevent medical conditions like osteoporosis, cardiovascular diseases, high cholesterol, and diabetes. A balanced diet will not only provide fuel to the body but also eliminate toxins from your system ensuring that your organs function optimally. A nutritious diet will help to maintain a healthy body mass index, or BMI, and keep you satiated.

Diet chart.


Doctors and dieticians may recommend the use of a diet chart to ensure that you are consuming food items from the major food groups: proteins, carbohydrates, fats, minerals, vitamins, and fiber. A healthy diet chart will illustrate how much protein, carbohydrates, fats, minerals, vitamins, and fiber your body needs, and will then recommend a percentage from each food group to fulfill your body’s calorific needs.

For a personalized diet chart, you may consult your doctor, nutritionist, or dietician. They may prescribe increased or decreased levels of certain food groups based on your sex, height, weight, level of physical activity, lifestyle, and any deficiencies or medical conditions you may possess. If you are genetically prone to certain diseases or have a hereditary tendency towards medical conditions like diabetes, high blood pressure, cholesterol or hypothyroidism, and so on, your doctor or dietician may recommend more or less of certain food products as a preventive or curative measure.

Your diet chart may consist of foods from these categories: fruits, vegetables, pulses, nuts and seeds, meat and poultry, fish and seafood, and dairy and dairy products. The nutrient content varies for different foods, and so it is a good idea to choose a few items from all of the above categories. This will also provide you with a wide variety of foods to fulfill your dietary needs without seeming repetitive. For vegetarians, your diet chart may recommend more protein-based vegetables to compensate for the lack of animal-based protein.

While most diet charts may give you general break up of food groups and their nutrient values, you can also customize diet charts to indicate the nutrient value of each food item. While some of you may find the glycemic index chart helpful, others may want detailed information on nutrient values and calories contained in herbs, spices, and condiments. With a little research, you may also find specific food charts that calculate calorie content for alcoholic and non-alcoholic beverages.

Balanced diet chart. A balanced diet chart recommends that fifty percent of your calorie needs should come from complex carbohydrates. Fats or fatty acids should not exceed thirty five percent of your calorie needs, and proteins and essential amino acids should form at least fifteen percent of your calorie needs. A balanced diet chart also indicates percentages for micronutrients such as vitamins, minerals, and fiber, based on daily diet intake. Most balanced diet charts are based on a standard 2000-calorie diet. Your diet plan may vary depending on personal calorie needs. Do consult a doctor or your dietician to understand your body’s caloric needs and formulate a balanced diet chart accordingly.

Also read information on bmi chart

Hi! Insufficient information regarding your age, physical activity and dietary pattern is available. A diet plan is a modification for an already existing plan and I can provide you better help, if I know your daily eating pattern. I shall list down a few guidelines and tips for healthy eating, which you can incorporate in your daily schedule to lose the extra pounds.

• Decrease the number of calories in every meal. Avoid skipping meals, especially breakfast. Skipping breakfast increases hunger pangs by the end of the day. A healthy and nutritious breakfast helps with lower calories throughout the day.
• Increase the complex carbohydrate and decrease the fat in the diet. Opt for whole grains, cereals, fruits and vegetables. Fresh vegetables and raw fruits supply a lot of phytonutrients and antioxidants; thereby act as free radical scavengers. Include them in the daily diet in the form of salads. Consider baby carrots and cherry tomatoes, as part of your intermediary snacks. Pretzels and whole grain crackers also help.
• Weight loss is always associated with deprivation or starvation. Skipping a meal and compensating for the same in the next meal fails to help. Replace meals with liquids and shakes that provide fewer calories. Binge eating or nibbling between meals is the greatest culprit that contributes to weight gain. Abstinence from alcohol and carbonated beverages helps, as they provide empty calories, devoid of any nutrients.
• Avoid eating out. Always try to eat at home. This helps in cutting off the extra fat. Home made meals are more reliable in terms of hygiene and cleanliness. The risk of overeating is greater, when eating out. Take a single serve. Healthy snacks, in between meals that are allowed are low fat yoghurt, fruits and so on. Avoid extra servings.
• Adequate amount of water is important for toxin removal or detoxification. About eight to ten glasses of water proves helpful.
• Chew and eat slowly. This allows the brain to signal, when the stomach is full. Stop eating, the moment you feel full.
• Exercise in a regular manner helps. I would recommend about thirty to forty five minutes of daily exercise. Walking, jogging and swimming are certain exercises that help in weight loss and fail to call for any sophisticated equipments. Daily household chores, such as dusting, scrubbing the floor, cleaning the car and so on are different forms of aerobic exercises.

Incorporate these tips and get back, if you still need help!