Importance of eating a balanced diet
Eating a healthy, balanced diet is an important part of maintaining good health. This means eating a wide variety of foods in the right proportions. Not eating the right type and correct quantity of food can lead to nutritional deficiencies, obesity and other health problems. Being overweight or obese will increase your risk of diabetes and metabolic syndrome.
My healthy plate
One way to plan your daily diet is to use MY HEALTHY PLATE for your 2 big meals of the day. This is an easy to understand visual guide for creating balanced and healthy meals, using a 11-inch plate. If you have diabetes, kidney disease or any condition with special diet requirements, this advice may not apply to you and you will need to speak with your doctor.
Choosing the right food
| EXAMPLES | COMMENTS | ||
|---|---|---|---|
Carbohydrates | Millets
(Ragi, Jowar, Bajra, Jonna, Sajjalu)
Pulses (Dals)
(Toor, Urad, Chana, Moong)
Rice, Cereal, Wheat, Oats.
Starch:
Potatoes, Sweet Potato, Yam, Chamadumpa | Brown, red or parboiled rice is better than polished rice.
Pulses and Millets have a lower glycemic index and more fiber - eat more of these.
Avoid too much starchy vegetables. | |
Protein | Eggs, Meat, Fish, Poultry,
Kidney Beans, Chickpea, Black/Yellow Lentils, Moong, Toor and Chana Dal
Peanuts, Goruchikkudu, Chikkudu | Eat protein daily. There are also many vegetarian sources of protein. | |
Fruit | Mango, Papaya, Banana, Apple, Guava, Grapes, Pomegranate, Pineapple | ||
Vegetables | Roots
- Beetroot, Radish, Carrot,
Green Leafy Vegetables
- Spinach (Paalak), Drumstick Leaves, Fenugreek Leaves, Coriander and Curry Leaves
Other
– Cauliflower, Ridge Gourd, Bottle Gourd, Snake Gourd, Cabbage, Tomatoes, Onions, Bell Pepper, Drumstick | Different colored fruits and vegetables have different vitamins, minerals and antioxidants. Choose a rainbow of colors to eat. They are also a rich source of fiber. Select seasonal varieties. | |
Milk Products + Fats | Milk, Yogurt, Cheese, Buttermilk,
Paneer, Oils | Rich source of calcium and protein | |
HEALTHY EATING
| Do's | Dont's |
|---|---|
Drink plenty of water | Avoid sweetened sodas, juices and cool drinks. |
If you are hungry between meals, eat small quantities of fruit, seeds or nuts. | Avoid frequent snacking.
It is okay to be hungry for a while. |
It is okay to have these items occasionally during festivals or special occasions. | Do not eat junk food like biscuits, cakes, sweets, chips, and savory items regularly. |
Portion control is key to healthy eating. | Avoid eating large quantities of food,
especially rice. |
Home cooked food is the best! | Avoid eating outside food frequently. |
Breakfast: Try to use millets and pulses. Add fruit, vegetables and protein to your recipes.
Lunch should be your bigger meal and dinner should be light. Eat dinner 2-3 hours before bedtime.
It is important to incorporate protein and fiber in your diet. Nuts, fruit and vegetables have fiber.
Plan a 7-day menu, so that you are not eating the same items daily.
