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10 Amazing Ways to Maintain a Balanced Diet Chart

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Medically reviewed by Shanmukha Priya, Senior Nutrition Coach

Balanced Diet
Balanced Diet

A balanced diet is a diet that gives your body all the nutrients required by it in order to function correctly. A balanced diet is not a crash diet. Apple cinnamon granola baret, it is a well-planned diet that aims at covering all the important macro-nutrients like protein, carbohydrates and fat along with micronutrients which include vitamins and minerals.

Do you want to really know why you are not able to lose weight? You could be making these mistakes by following a DIY diet. Prevent these, and download your FREE copy here

Table of Contents


In order to get a properly balanced nutrition, you should obtain the majority of your daily energy from fresh fruits and vegetables, whole grains, and lean proteins.

Every individual diet requirement changes as per health status. Therefore,  go for a regular checkup for your health and body functioning.

What is a balanced diet chart?

A balanced diet chart is a representation of a healthy diet chart that comprises of all the required nutrients.It includes all the food groups and ensures that we are getting everything that our body needs through our diet. It is a guideline that gives us the right food choices for optimal health.

A balanced diet food pyramid
A balanced diet food pyramid

Steps to plan the ultimate Balanced Diet Chart

 1: Include whole grains such as quinoa, barley, and millet.

 2: Add more fruits and veggies into your meals that are rich in vitamins and minerals.

 3: Have protein sources like fishes and eggs. 

 4: Don’t forget to limit the fats and oils along with sugar and salt. 

Importance of a Balanced Diet Chart

  • A balanced diet chart is of utmost importance for the body to function properly. It needs the vitamins and minerals to maintain the cells, tissues, and organs.
  • Following a balanced diet chart also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, promotes good sleep, and eventually gives a feeling of well-being.
  • Our Truweight Nutritionists always recommend a healthy, balanced diet to maintain a radiant health. The most important of all is to have the right balance of vitamins and minerals, which is scientifically proven.

Know where you are failing in your dieting plan

Mistakes of a DIY weight loss dietRole of Vitamins 

  • Vitamin B1 is needed for improving metabolism found in legumes, nuts, and seeds, etc. Ascorbic acid (vitamin C) aids in iron absorption and protects the immune system; found in fruits like citrus fruits and vegetables like tomatoes, potatoes, lettuce etc.
  • Cobalamin (vitamin B12) for making new cells, found in meat, poultry, fish, seafood, eggs, milk and milk products.
  • Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits, etc.

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10 Ways to Maintain a Balanced Diet Chart

As now we are already aware of the importance of having a balanced diet chart, we bring to you 10 of the simplest ways to work on your meals, lifestyle and eating habits in order to enjoy a balanced healthy life.

1. Follow the correct mealtime

 A diet chart comprises of 5 small meals in a day with a gap of 3 hours between each meal. A gap of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly. 

If these meals are eaten in a proper time it will keep the cortisol levels in check and thus reducing belly fat. Food eaten at the right time will also help in better digestion.

2. Be physically active during the day

If you are physically active during the day it will help you in reducing weight and you will feel less lethargic. If you are inactive and lacking in physical activity than your body requires some weight loss exercises to pump you up.

3. Maintain a list of healthy foods

Research and gather knowledge about the foods that contain protein or which foods contain carbs, and so on. This will give you an idea of the foods that are nutritious and healthy.

You could additionally ask a nutritionist about it too for FREE! Just click and get started!

Healthiest Foods for Balanced Diet
Good healthy fatty foods that you can include in your healthy diet plan

4. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help to maintain a healthy diet chart for the body. Sadly, these foods have been replaced by processed foods, for example, tinned vegetables or breakfast cereals being the main culprit for weight gain.

Processed foods are unhealthy and contain added sugar, salt, and fat. So, include fruits and vegetables that are low in fat content aiding in weight loss.

5. Include more Proteins

If you want to lose weight, add more proteins to your diet as protein takes more time and energy to break down in the body.

You can include snacks and seeds instead of chips or you can opt for a healthier source of protein from Truweight’s wide range of products.

For example, shake-a-day, a whey protein drink that you can make a fruit pudding or quinoa can be eaten instead of rice.

6. Include milk and milk products

Dairy products are the best source of calcium that is essential for healthy bones and is also necessary for regulating muscle contraction.

If your calcium intake is inadequate, you might suffer from osteoporosis and various bone diseases.

Dairy products that are rich in calcium are low-fat yogurt, cottage cheese, and milk. If you are a person who dislikes dairy products then, have these dairy-free calcium supplements for your diet.

7. Have the required carbs

It is wise to choose the required amount of carbs needed for the body. Most of the carbohydrates are present in plant foods like pulses, cereals, and millets.

Your healthy diet chart should mainly consist of complex carbohydrates such as whole grains, brown rice, oats, lentils, fruits, and veggies.

They are also rich in fiber which keeps you feeling fuller for a longer period of time.

8. Reduce the fat intake

Decrease the intake of fats in your diet as too much of it can lead to weight gain and other related health problems.

The required amount of fats needed for the body totally depends on the foods that you are consuming.

Know the fats that contain essential fatty acids that protect the heart and improve the functions of the immune system.

9. Cut down sugar in your tea/coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favourite foods.

Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

nutrition and diet for a balanced diet chart
Cut down sugar

10. Remove ‘Salt’ from your table

Eating too much salt, causes the extra water to store in your body that raises the blood pressure.

So, the more salt you eat, the higher your blood pressure and the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

Here, we list down the balanced diet chart for women and men. This balanced diet chart will let you understand how much to eat during the day for a better health.

Interested in losing weight by following easy to follow Indian diet? Start by taking a FREE health consultation at your home.

4 Major Components of a Healthy Balanced Diet

Looking for a balanced diet menu? Here is the list of the five major food groups consisting of vitamins and minerals, protein, carbohydrates, and fats that constitutes a balanced diet chart.

1. Vitamins and Minerals

These micronutrients support metabolism, nerve and muscle function, bone maintenance and cell production.

Fruits and vegetables are the primary sources of vitamins and minerals including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Simple carbohydrates like glucose and fructose are also found in fruits and vegetables. Opt for fresh fruits instead of fruit juices, know why fresh fruits are better than fruit juices?

Similarly, vegetables such as dark green leafy veggies should be included in your meal.

Adding a variety of veggies like broccoli, spinach, beans, lettuce, etc to your meal will help you in getting the bountiful nutrients required for the body.

Choose a variety of coloured fruits and vegetables like the colours of the rainbow. Remember fruits and vegetables are low in calories and fat while providing fiber and key nutrients that keep us healthy.

fruits and vegetables
Include fruits and vegetables

2. Protein

This is required to help your body repair cells and make new ones. Protein is also important for growth and development during the early stages of childhood, adolescence, and pregnancy.

About 30 to 35% of your daily diet should consist of protein found in pulses like whole grams, dals, chickpeas, peas, lentils, beans, peanuts, milk, eggs, fish, and meat.

Protien balanced diet
Included protein in a balanced diet

3. Carbohydrates

If you have been a health enthusiast, then you have been carefully monitoring or skipping carbs in your diet altogether but, guess what?

Carbohydrates are the main source of energy for the voluntary as well as involuntary functions of the body.

Consume carbohydrates which include whole grains such as brown rice, wheat, ragi, jowar, bajra, oatmeal, quinoa, and potatoes among others. Hence, carbs should not be avoided and it should be a part of your daily diet.

4. Fats

Fats provide energy, store and provide vitamins, and synthesize hormones.

There are three kinds of fats namely, polyunsaturated such as walnuts, flax seeds, etc; monounsaturated fat such as olive oil and omega-3 fatty acids such as fish oil, walnuts, etc.

Oil is one of the main ingredient used in cooking. Vegetable oil is the main villain used in cooking as it contains fat that is harmful to the body.

Instead, you can go for unrefined or cold pressed oil which has a higher nutritional value than the unrefined oil.

Oil for balanced diet chart
Cold pressed oil, refined oil, vegetable oil

All said about the importance of a balanced diet, you need to maintain it by following a balanced diet chart. A diet chart will give a better understanding of how much food to consume and what type of food you are supposed to eat.

A balanced diet chart is a solution to irregular eating habits and dealing with weight gain problems. In order to follow a balanced diet chart one needs to prepare it and stick to it.

Nutritionist Recommended Balanced Diet for Women

A woman’s nutritional requirements differ from men. For example, a woman requires more iron than man due to her monthly menstrual cycles.

Here is a healthy diet chart planned by Truweight Nutritionist, Shunmukha Priya herself.  This chart contains 5 meals that will also help in maintaining a weight loss diet plan for women. 

Breakfast – Breakfast is the most important meal of the day. Fill up your breakfast meal with protein like 2-3 scrambled egg whites with a whole grain toast and a fruit of your choice or a bowl of fruit oats porridge with sprouts salad.

Protein kickstarts your metabolism and keeps you feeling fuller for longer during the day.

Mid-morning SnackA fistful of dried fruit combined with nuts or seeds, provides protein and healthy fats to keep you satisfied till lunch.

Combining the dried fruits with nuts helps in controlling the release of sugars in the body.

Lunch – Choose carb-rich foods that will supply energy and protein like a bowl of dal/chicken/fish curry with brown rice or roti and a veg salad.

You could also include beans or chicken sandwich with plenty of veggies.

Snack– Having a snack will keep your energy levels up and you can choose from a variety of nourishing options like Apple cinnamon granola bar or Nature Valley’s granola bar or you can have a fistful of nuts.

Dinner– The supper of the day should be a combination of protein and carbs. You can include oily fish which are rich in omega 3 fatty acids like mackerel, salmon which is beneficial for healthy hair and skin.

Fill up your dinner bowl with a variety of colourful veggies. Chicken/fish/paneer with roti /chila/ quinoa preparations and soup or salad with veggies.

Bedtime  – A glass of low-fat milk with a pinch of elaichi.

Here are natural tips for shedding excess fat in a manageable way

banner-indian-diet-for-weightloss-in-7daysNutritionist Recommended Balanced diet for men

Men should have a proper healthy diet that will help build up their stamina and keep them active throughout the day.

Here’s a weight loss diet plan for men recommended by Truweight Nutritionist, Shunmukha Priya, that will give a balanced nutrition. 

Breakfast – Kickstart your metabolism by starting the day with breakfast filled with protein. If you are a gym person, you should definitely have a protein-rich breakfast for muscle repair and recovery.

You can include veg poha with eggs or chila with chutney or khichdi /upma with veggies and sprouts salad.

Eggs are the best choice as it will give you energy for the whole day.  Confused about what is better egg whites or whole egg? Know the truth behind egg nutrition.

Snack – Craving for savoury foods? Opt for nuts and seeds or you can have a fruit bowl with nuts. You can have a look at the fruit bowl with the nuts recipe here!

Lunch – You can make a mix of foods with carbs and protein. Opt for rice with dal, chicken or paneer.

You can also have a sandwich topped with chicken or fish with plenty of salads and boiled veggies.

Snack-You can choose snacks that are vital for satisfying your energy levels. You can have an avocado salad or Apple cinnamon granola bar.

Dinner – Combine carbohydrates with essential fats which your body can use for overnight growth and repair.

Have a bowl of cooked quinoa with chicken curry and lightly sauteed veggies. You can also have roti with veggies and a dal soup or chicken soup.

Quick Bytes

Q. How do you eat a balanced diet?

In order to eat a balanced diet, the following points should be kept in mind.

1. Choose healthy alternatives of foods.

2. Include foods from all the food groups.

3. Keep a check on meal portions.

4. Avoid added sugar and packaged foods.

5. Keep a variety on your plate.

Q. How do you eat properly?

A. Eating properly isn’t just about the food but also about the follwing points.
1. Don’t skip meals.

2. Always follow a balanced diet.

3. Eat more veggies and fruits.

4. Avoid aerated beverages.

Q. What should eat in diet?

A. The following foods will not only help in maintaining a proper diet but also help in weight loss.

1. Leafy vegetables

2. Salmon

3. Whole eggs

4. Beans and leegumes

5. Tuna

Recommended Read:

Add These 9 Power Foods For Women In Your Weight Loss Diet

All About Why Vegan Diet Is Healthy For You

Healthy Eating Habits to Lose Weight

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41 Comments
  1. Prateek Sharma says

    Do we battle with dietary inquiries, for example, what to eat? At the point when to eat? The amount to eat? Which dinner ought to be taken when? Furthermore, the rundown continues endlessly. All things considered, a reasonable eating routine is a response to every one of your inquiries.

    1. Soma Raghavendra says

      Hi Prateek! We would like to inform you that these 10 amazing ways to maintain a balanced diet chart will help you to lead a healthy lifestyle. Keep following our blog to know more health information.

  2. Stamilin Testosterone says

    Yeah bookmaking this wasn’t a risky determination outstanding post!

    1. somaraghavendra says

      Hi Stamilin! We thank you for sharing your valuable feedback on our post and these 10 amazing ways will help in maintaining a balanced diet. Keep following our blog to know more health information.

  3. Bhaskar Sharma says

    Hey, I really liked the content of the post.

    1. somaraghavendra says

      HiBhaskar! We are glad that you liked our article, which helps in maintain a balanced diet chart. Keep following our blog to know more health information.

  4. Clinic says

    What a nice comprehensive post. These tips are really very helpful to maintain a balanced diet chart and easy to follow for everyone. I just love your post, because each and every point explained in detail. Thanks for sharing.

    1. shama says

      Hi, Thanks for writing to us. We hope that you liked our 10 ways to maintain a balanced diet chart.

  5. www.ipswichpages.co.uk says

    Greetings! This is my 1st comment here so I just
    wanted to give a quick shout out and say I truly enjoy reading your posts.
    Can you suggest any other blogs/websites/forums that go over the same topics?
    Many thanks!

    1. somaraghavendra says

      Hi! you are welcome. We are glad that you liked our post, which explains in maintaining balanced diet in 10 amazing ways. We also have page in Facebook, Twitter, Instagram and Youtube as well. Kindly search with the Truweight name to get our page and follow the page to get new updates on health and weight-loss. Keep following our blog to know more health information.

  6. Dr. Lisa A. Price, ND says

    Thanks for sharing the valuable information for health.

    1. somaraghavendra says

      Hi Lisa! you are welcome. We will come up with more such information to balance your diet and become healthy. Keep following our blog for more information.

  7. Bob Lee says

    Your diet chart is awesome. I was looking for such balanced diet chart and finally I found on your site. It really helped me lot.

    1. somaraghavendra says

      Hi Bob Lee! We glad that you have liked our diet chart which helped you a lot. Keep following our blog for such more information on diet charts.

  8. K. SAVITHRI says

    For vegetarians, please advise balanced diet. For Thyroid patients also

    1. shama says

      Hi savithri, Here you find diet plan for thyroid https://truweight.in/blog/health/thyroid-symptoms-men-women.html

  9. Ramans says

    Awesome diet chart. I was looking for such balanced diet chart. It really helped me lot.

    1. shama says

      Hi Ramans, Your feedback is very useful to us. Thanks a lot.

  10. Mani says

    Amazing! The article is very helpful.
    Thanks for sharing. If you are taking a balanced diet it means you have a healthy body.

    1. Mehnaz Farooque says

      Hi Mani,

      Thank you more for your feedback. Do keep following us. 🙂

  11. lucky says

    what we take in breakfast, snack .lunch,snack,dinner and which time??and which quantity?

    1. shama says
  12. sh imran says

    Thanks! for a helpful and informative article.
    It was really helpful, thanks for sharing. A balance diet means healthy body.

    1. netravati says

      Hi, Thank you for writing to us. Keep following our blogs for more articles.

  13. pradeep kumar says

    Thanks for sharing very useful information with us. That is awesome.

  14. Jumar Lalas says

    Healthy balanced diet is very important this day. Especially to this days that most of the people right now is like eating what ever they want without thinking whatever outcome is. Thank s for this article it really helps a lot

    1. netravati says

      Thank you for your valuable feedback.

  15. Healthylife says

    Nutrition and lifestyle go hand and hand as they work together to stay healthy. Thanks For sharing the balanced diet chart. Keep up the great work.

  16. preet says

    Hello Sir/Madam,
    I am getting weak day by day. Can you please tell me a healthy diet chart.
    Thanks 🙂

    1. Mehnaz Farooque says

      Hi Preet,

      First of all, body weakness can be due to many reasons. So, we advise you to consult a doctor if you see something like this for a long time. However, the right foods can definitely bring you health and the energy that you must be missing. You have come to the right place. We have clients from all age groups who have been given personal diet plans to keep up the health without compromising their favourite foods. For more details please contact us at 08045450037 or visit us at http://get.truweight.in/home-consultation-website

  17. Susan George says

    It was really helpful, thanks for sharing this information. A balance diet means healthy living.

  18. Mounika says

    My name is Mounika.My age is 23 and weight is 65,I am suffering from thyroid that’s why i am gaining weight.please tell any suggestions ang food diet plan

    1. mehnaz says

      Hi Mounika,
      You have come to the right place. Yes, thyroid issues can lead to weight gain. You’d be happy to know that we have been associated with many clients with thyroid issues who have successfully lost weight irrespective of their thyroid conditions. The right diet and the right exercises can lead to a sustainable weight loss along with better results for thyroid management. Please reach us at 08064514959. Our representative will get in touch with you ASAP. Don’t worry, we are here to make your weight loss journey easier!

  19. Mahesh says

    It is a use information and useful for me in knowing about nutrients …… Thanku

    1. mehnaz says

      Hi Mahesh,

      We are glad that you liked the information about Balanced Diet in our article. Keep following our blog for more such articles on health and weight loss. 🙂

  20. Ashfiya says

    Thank you so so much for your information. Its really very good and help me a lot. Again thanx.

    1. mehnaz says

      Hi Ashfiya,
      Thank you for liking our article. Keep reading our articles and do keep writing to us. 🙂

  21. kary jon says

    Great post. I badly needed to Maintain a Balanced Diet but did not getting the best ways and resource to learn that properly. I also noted health food list as well. Thank you

    1. mehnaz says

      Hi Kary,
      Thanks for your feedback. We are glad that you have liked the article and have decided to follow our Balanced diet chart. A balanced healthy diet chart is the key to include all the important food groups into your diet and provides your body with the complete nourishment that it requires. Keep following our blog for more such health-related articles.

  22. Ruzeena says

    I want a healthy diet chat

    1. mehnaz says

      Hi Ruzeena,

      You can consider the points mentioned in the blog 10 Ways to Maintain a Balanced Diet Chart to follow a healthy diet plan. If you are looking for a diet plan specifically including Indian foods you can also check out our blog: https://truweight.in/blog/food-and-nutrition/indian-diet-plan-weight-loss-4-weeks.html. The diet plan here is not only healthy but will also help you in managing weight.