A healthy diet is one that helps maintain or improve general health. It is important for lowering many chronic health risks, such as obesity, heart disease, diabetes, hypertension and cancer. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet needs to have a balance of macro nutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micro nutrients to meet the needs for human nutrition without inducing toxicity or excessive weight gain from consuming excessive amounts.
Balanced Diet Chart for Children
Balanced Diet Chart for Adults
Food Group
|
Number of
Servings Each Day
|
Example of One
Serving
|
Grains
|
Breakfast cereals, rice, pasta, bread, and noodles.
Emphasize on whole grains.
1 ounce equivalent equals: 1 slice of bread or small muffin, 1 cup of dry cereal and ½ cup cooked cereal, rice, pasta |
6-8 ounce equivalents (the lower number is the serving for
a 2000 calorie diet, the higher number for 2400 calorie diet)
|
Vegetables
|
Tomatoes, potatoes, carrots, green peas, squash, broccoli,
spinach, green beans, sweet potatoes.
1 cup raw leafy vegetables = ½ cup |
2.5 - 3.5 cups
|
Fruits
|
Apricots, bananas, dates, grapes, grapefruit, oranges,
orange juice, mangoes, melons, peaches, pineapples, plums, berries
|
1.5 - 2 cups
|
Dairy
|
Milk, yogurt, and cheese
The following count as 1 cup: 1½ ounces of natural cheese and 2 ounces of processed cheese |
3 cups
|
Meat, eggs, nuts,
and beans
|
Meat, poultry, fish, eggs, dry beans, and nuts.
1 ounce equivalent equals: 1 ounce of cooked lean meat, poultry, or fish, 1 egg, ½ oz. of nuts or seeds, 1 tbsp peanut butter, ¼ cup cooked dried beans or tofu |
5.5 - 6.5 ounce
equivalents
|
Oils
|
Soft margarine, low-fat mayonnaise, light salad dressing,
vegetable oil (olive, canola, safflower, corn)
|
27 - 31 grams
|
Discretionary
Calorie Allowance
|
After selecting nutrient dense foods from the above list,
there is still room for a few more calories. Fat and added sugar are always
counted as discretionary calories
|
267 - 362 calories
|
Balanced Diet Chart for Children
Food Group
|
Number of
Servings Each Day
|
Example of One
Serving
|
Bread & Cereal
Group
|
At least 4 servings for 2-5 year olds.
At least 5 servings for school children |
1 medium sliced bread or 1 small bread roll or muffin or 2
large or 3 small crackers
½ cup cooked cereal or ¾ cup ready to eat breakfast cereal ½ cup cooked rice, pasta or noodles |
Fruits &
Vegetables
|
At least 2 vegetable & 2 servings of fruit for 2-5
year olds
At least 3 vegetable & 2 servings of fruit for school children |
A serving is what fits into the palm of your child's hand.
Could be raw or cooked.
|
Meat, fish, eggs,
chicken, dried beans & lentils
|
At least 1 serving every day for 2-5 year olds &
school children
|
2 slices cooked meat (approx 100 g)
¾ cup chopped beef or casserole 1 egg or 1 medium fillet of fish or 2 drumsticks or 1 chicken leg ¾ cup cooked or canned beans, peas or lentil |
Dairy products or
alternative (e.g. Soy milk fortified with calcium)
|
At least 2 - 3 servings each day for 2-5 year olds and
school children
|
250 ml milk
1 pottle yogurt or buttermilk (150 g) 40 g (2 slices) hard cheese 200 g cottage cheese or ricotta cheese |
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