Balanced Diet Calories: Calories, Foods to Eat and Avoid, and More
A balanced diet provides the right proportions of carbohydrates, proteins, fats, vitamins, minerals, and water for maintaining body cells, tissues, and organs for normal growth and development. It prevents malnutrition, supports immunity, and lowers the risk of chronic diseases. Most nutritionists recommend eating a balanced diet that includes a variety of foods rather than taking vitamin or mineral supplements, except in special circumstances.
This Story also Contains
- What is a Balanced diet?
- Components of a Balanced Diet
- Benefits of a Balanced Diet
- Nutritional Importance of Balanced Diet
- Daily Intake Recommendations
- Tips and Tricks to Remember Balanced Diet
- Balanced Diet in Exams
- Balanced Diet NEET MCQs
- FAQs on Balanced Diet
A nutritionally balanced diet meets the nutritional needs of the body. A body requires a certain amount of nutrients and calories to stay active and healthy. Balanced diet is a key topic in Digestion and Absorption, carrying weightage in NEET and CBSE exams. This article includes the necessary information about a balanced diet like the benefits, nutritional importance and daily intake.
What is a Balanced diet?
A balanced diet is a diet which contains different types of food containing nutrients like carbohydrate, protein, fats, vitamins, minerals and water, in a proportion to meet the requirement of the body. It is achieved by eating a variety of food. There is no single food with the correct amount of all essential nutrients.
Some important points are discussed below:
A Balanced diet contains essential nutrients like carbohydrates, protein fats, vitamins, minerals and water.
It helps in maintaining healthy body weight and prevents obesity.
The correct amount of nutrition present in the balanced diet helps in consistent energy levels throughout the day, increasing productivity.
It ensures that proper digestion takes place and prevents issues like constipation and bloating.
It also helps in maintaining strong bones and teeth due to the presence of calcium and vitamin D in the diet.
A balanced diet also improves your skin, hair and overall body functioning by providing all the essential vitamins and minerals for their growth.
Commonly Asked Questions
A balanced diet is one that provides all the essential nutrients, vitamins, and minerals in the right proportions to maintain good health. It includes a variety of foods from all food groups, ensuring the body receives adequate energy and nutrients for optimal functioning.
In a balanced diet, about 45-65% of daily calories should come from carbohydrates. This provides the body with its primary energy source and helps maintain blood glucose levels.
Micronutrients, including vitamins and minerals, are required in small amounts but are crucial for various bodily functions. A balanced diet should provide a wide range of micronutrients through diverse food choices to prevent deficiencies and support optimal health.
The recommended daily calorie intake varies based on factors like age, sex, height, weight, and activity level. On average, adult women need about 2000-2200 calories per day, while adult men need about 2500-2700 calories. However, individual needs may differ significantly.
Water is essential for life and plays a crucial role in a balanced diet. It aids in digestion, nutrient absorption, temperature regulation, and waste removal. While it doesn't provide calories, adequate hydration is vital for overall health and bodily functions.
Components of a Balanced Diet
The six components of a balanced diet are:
Carbohydrates: It is the chief source of energy. The brain and other parts of the CNS are dependent on glucose for energy.
Proteins: These are the fundamental basis of the cell structure and function. All the enzymes, several hormones, and immunoglobins are proteins.
Fat: It is a concentrated fuel source of the body and helps in insulation
Vitamins: These are the chemical substances required in very small amounts which are essential for normal metabolism.
Minerals: These are inorganic substances needed in small amounts by the body for normal functioning.
Water: The most abundant constituents of the human body which makes about 60% of the body weight.
Benefits of a Balanced Diet
A balanced diet ensures proper nutrition to keep the body active and healthy. A healthy diet protects the body from non-communicable diseases. It is the leading cause of death in the United States, including heart disease, stroke, cancer, and diabetes. It also protects the body from malnutrition. Some important points are discussed below:
Products | Importance |
Vegetables |
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Grains |
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Proteins |
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Dairy products |
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Commonly Asked Questions
Complex carbohydrates are found in foods like whole grains, legumes, and vegetables. They are preferred because they are digested more slowly, providing sustained energy and often containing more fiber and nutrients compared to simple carbohydrates.
Fruits and vegetables are crucial in a balanced diet as they provide essential vitamins, minerals, fiber, and antioxidants. They are generally low in calories but high in nutrients, making them important for maintaining health and preventing chronic diseases.
Dietary fat is essential for absorbing fat-soluble vitamins (A, D, E, K), providing energy, supporting cell growth, and protecting organs. It also helps in hormone production and provides satiety. The key is choosing healthy fats and consuming them in moderation.
Calories are directly related to weight management. Consuming more calories than your body burns leads to weight gain, while consuming fewer calories than needed results in weight loss. Balancing calorie intake with energy expenditure is key to maintaining a healthy weight.
Physical activity increases calorie needs as the body burns more energy during exercise. More active individuals require higher calorie intakes to maintain their weight and support their activity levels compared to sedentary individuals.
Nutritional Importance of Balanced Diet
A balanced diet is essential for overall health as it provides all the essential nutrients which are required for proper functioning of the body. It ensures that all the necessary vitamins, minerals, proteins and other nutrients are well consumed in the right proportion. The nutritional importance of a balanced diet is discussed below:
It supplies all the essential nutrients for proper growth and energy for our body's functioning.
A balanced diet also supports a simulated system which reduces the risk of infection and diseases.
Promotes growth and development, especially in children and old age people.
It reduces the risk of chronic diseases such as heart disease, diabetes or cancer due to the proper diet we take.
A nutritionally raised balanced diet ensures proper repair of the muscles due to the presence of the right amount of protein.
Commonly Asked Questions
Macronutrients are the three main categories of nutrients that provide energy: carbohydrates, proteins, and fats. They are important because they supply the bulk of our energy needs and are essential for various bodily functions, including growth, repair, and metabolism.
Calories are important because they represent the energy content of food. A balanced diet should provide enough calories to meet the body's energy needs without excess, which can lead to weight gain, or deficiency, which can cause malnutrition.
Including a variety of foods ensures that you get a wide range of nutrients. Different foods contain different combinations of vitamins, minerals, and other beneficial compounds. Eating a diverse diet helps prevent nutrient deficiencies and promotes overall health.
Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram. This means that foods high in fat contribute more calories per gram than those high in carbohydrates or proteins.
Empty calories come from foods that provide energy but have little to no nutritional value in terms of vitamins, minerals, or fiber. Examples include sugary drinks, candy, and many processed snacks. These should be limited in a balanced diet.
Daily Intake Recommendations
Each gram of protein or carbohydrate in food provides about 4 Calories, 1 gram of fat (lipids) provides about 9 Calories. Different populations around the world eat radically different diets that are adapted to their particular lifestyles. However, many experts recommend the following distribution of calories:
50–60% from carbohydrates, with less than 15% from simple sugars
Less than 30% from fats (triglycerides are the main type of dietary fat), with no more than 10% as saturated fats
About 12–15% from proteins.
Variety is important for a healthy diet because no one food or food group provides all of the nutrients and food types that the body needs. Accordingly, a variety of foods should be selected from within each food group.
Tips and Tricks to Remember Balanced Diet
It takes effort to remember everything in a single go. We made the entire problem easy. Some of the tricks regarding Balanced Diet are given below which you can use to memorise the important points.
Components of a Balanced Diet
"VGFDP: Vegetables, Grains, Fruits, Dairy, Proteins"
V: Vegetables (rich in vitamins, minerals, and fibre)
G: Grains (whole grains provide essential carbohydrates and fibre)
F: Fruits (provide essential vitamins and natural sugars)
D: Dairy (source of calcium and protein)
P: Proteins (essential for muscle repair and growth)
Benefits of a Balanced Diet
"GIRL: Growth, Immunity, Risk Reduction, Longevity"
G: Growth
I: Immunity
R: Risk reduction
L: Longevity
Daily Intake Recommendations
"5-3-2-1: 5 servings of fruits and vegetables, 3 servings of whole grains, 2 servings of dairy, 1 serving of lean protein"
5: Fruits and Vegetables
3: Whole Grains
2: Dairy
1: Lean Proteins
Hydration
"WATER: Water, Avoid sugary drinks, Take daily intake seriously, Enhance hydration, Remember to drink throughout the day"
W: Water
A: Avoid sugary drinks
T: Take daily intake seriously
E: Enhance hydration
R: Remember to drink throughout the day
Balanced Diet in Exams
During exam preparation, different types of questions about the Balanced Diet are asked. The table below contains the different patterns of questions asked in different exams.
Exam Type | Types of Questions Asked |
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Paramedical |
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Balanced Diet NEET MCQs
Q1. Select the incorrect match w.r.t Mineral and its natural resources
Iron - Red meat or eggs
Sodium - Table Salt
Potassium - Fruits and vegetables
Calcium - Brazilian nuts
Correct answer: 4) Calcium - Brazilian nuts
Explanation:
Iron: Found predominantly in heme form in red meat and eggs, which serve as substantial dietary sources for this essential nutrient.
Sodium: Table salt, chemically denoted as sodium chloride (NaCl), is a prevalent source of sodium in typical diets.
Potassium: Fruits, particularly bananas, and vegetables such as potatoes and leafy greens are recognized for their relatively high potassium content.
Calcium: Brazilian nuts, despite their nutritional value, are not a notable contributor to calcium intake. Instead, dairy produce, certain leafy vegetables, and fortified edibles are more significant sources of calcium in human diets.
Hence, the correct answer is option 4) Calcium - Brazilian nuts.
Q2. Meat, whole grains, nuts and legumes are natural sources of
Possium
Selenium
Sodium
Zinc
Correct answer: 4) Zinc
Explanation:
Meat, whole grains, nuts, and legumes are natural sources of zinc. Meat, whole grains, nuts, and legumes are natural sources of zinc. Zinc is an essential trace mineral that supports immune function, wound healing, and DNA synthesis. It also plays a critical role in cell division and growth. Regular intake of zinc-rich foods helps maintain healthy skin, hair, and overall metabolism.
Hence, the correct answer is option 4) Zinc.
Q3. Which of the following are called energy giving foods?
Proteins
Fats
Vitamins
Both 1 & 2
Correct answer: 2) Fats
Explanation:
Nutrients in our body are classified into macronutrients and micronutrients. Proteins, fats, and carbohydrates are macronutrients, and vitamins and minerals are micronutrients. Carbohydrates and fats are energy-giving foods. Foods containing fats and carbohydrates are rice, wheat, butter, ghee etc Foods containing proteins are called bodybuilding foods. Proteins are needed for the growth and repair of our body .protein foods are, meat, soybean, dal, etc. Vitamins are micronutrients needed in smaller quantities and they protect us from diseases. They are also called protective foods.
Hence, the correct answer is option 2) Fats.
Also Read:
FAQs on Balanced Diet
What are the components of a balanced diet?
A balanced diet contains all the essential nutrients in the right proportions needed for growth, energy, and repair of the body. Its main components include:
Carbohydrates: primary energy source.
Proteins: growth and repair of tissues.
Fats: energy storage and insulation.
Vitamins: chemical substances required in small amounts.
Minerals: inorganic substances needed in small amounts.
Water: hydration and metabolic reactions.
What are the benefits of a balanced diet?
A balanced diet ensures proper growth, development, and overall health. It ensures that proper digestion takes place and prevents issues like constipation and bloating. It also helps in maintaining strong bones and teeth due to the presence of calcium and vitamin D in the diet. A balanced diet also improves your skin, hair and overall body functioning by providing all the essential vitamins and minerals for their growth. It provides sufficient energy for daily activities, strengthens immunity, maintains healthy weight, and supports brain and muscle function. In children, it is essential for proper physical and mental development.
Why is a balanced diet important in biology?
In biology, a balanced diet is important because it explains how organisms, especially humans, maintain proper functioning through nutrition. It highlights the role of each nutrient in metabolism, enzyme activity, hormone regulation, and immunity. Learning about balanced diet also helps in understanding nutritional disorders such as kwashiorkor, marasmus, anemia, obesity, beriberi and many more.
What happens if you don’t eat a balanced diet?
An imbalanced diet can cause nutritional deficiencies or excesses, leading to health problems. Lack of proteins causes stunted growth and weak immunity, while vitamin and mineral deficiencies cause conditions like rickets, scurvy, or anemia. Excess fat and sugar intake may lead to obesity, diabetes, and cardiovascular diseases. Long-term imbalance weakens the body, reduces energy levels, and increases vulnerability to infections.
Frequently Asked Questions (FAQs)
Proper hydration is crucial for overall health and supports many bodily functions, including digestion and nutrient absorption. While water doesn't provide calories, it's an essential part of a balanced diet and helps regulate appetite and metabolism.
Probiotics are beneficial bacteria that support gut health. While not essential, including probiotic-rich foods like yogurt or fermented vegetables in a balanced diet can promote digestive health, boost the immune system, and potentially aid in nutrient absorption.
Alcohol provides calories but little nutritional value. If consumed, it should be in moderation as part of a balanced diet. Excessive alcohol can contribute to weight gain, nutrient deficiencies, and various health problems. It's not necessary for a balanced diet and can be omitted entirely.
Cultural dietary patterns often reflect locally available foods and traditional wisdom. While the basic principles of a balanced diet remain consistent, the specific foods used to achieve balance can vary widely between cultures. Understanding these patterns can help in creating culturally appropriate, balanced diets.
Antioxidants are compounds that help protect cells from damage caused by free radicals. They are found in many fruits, vegetables, and other plant-based foods. Including a variety of antioxidant-rich foods in a balanced diet may help prevent chronic diseases and promote overall health.
Stress can increase the body's need for certain nutrients, particularly B vitamins and vitamin C. It can also affect eating habits, often leading to overeating or poor food choices. A balanced diet becomes even more crucial during stressful periods to support the body's needs and maintain overall health.
Energy balance refers to the relationship between calories consumed and calories expended. A balanced diet should provide the right amount of calories to maintain this balance, preventing weight gain or loss unless intended. Understanding energy balance is key to maintaining a healthy weight through diet.
Lack of sleep can disrupt hormones that regulate hunger and fullness, often leading to increased appetite and cravings for high-calorie foods. Adequate sleep is important for maintaining a balanced diet as it helps regulate appetite and supports better food choices.
Nutrient synergy refers to the way certain nutrients work together to enhance their effects or absorption. For example, vitamin C enhances iron absorption from plant sources. Understanding these relationships can help in planning meals that maximize nutrient utilization in a balanced diet.
Nutrient density refers to the amount of nutrients a food provides relative to its calorie content. Foods with high nutrient density offer more nutrients per calorie and are important in a balanced diet as they help maximize nutritional intake while managing calorie consumption.