Are you having a balanced diet?
A balanced diet is a complete diet that gives adequate energy and all other nutrients required in the right proportions for maintaining body cells, tissue and organs to support normal growth and development.
A balanced diet should have adequate amounts of all nutrients including carbohydrates, proteins, fats, vitamins, minerals, water and fibre.
To achieve a balanced diet you must eat a variety of food from each food group in the food pyramid in the right quantities.
Food pyramid
A guide to an ideal portion size
1 cup = 200ml tea cup
| Cereals and starchy foods | |
|---|---|
| Cooked rice | 1 cup (130- 140g) |
| Bread | 1 slice (50g) |
| Vegetables | |
| Cooked vegetables | 3 tbsp (1/2 cup) |
| Raw salads | 1 cup (200ml) |
| Fruits | |
| Medium size fruit | 1 (1 banana/ 1 orange) |
| Cut fruit/ fruit salad | ½ cup |
| Dried fruits | 2 tbsp (20-30g) |
| Fish, pulses, dried fish, egg, poultry and meat | |
| Cooked fish/ poultry/ meat | 30g |
| Cooked pulses | 3 tbsp |
| Eggs | 1 |
| Dried fish | 15g |
| Milk & dairy products | |
| Milk | 1 cup (200ml) |
| Yogurt/ curd | 1 cup |
| Milk powder | 30g (2 tbsp) |
| Nuts & oil seeds | 1 tbsp (15g) |