How to plan a Balanced Diet?

Planning a balanced diet ensures that all essential nutrients are provided to the body in adequate amounts. A well-planned diet not only supplies the necessary energy and nutrients for growth, maintenance, and repair but also promotes good health and disease prevention. One of the simplest ways to plan a balanced diet is to divide foods into groups and ensure that each group is represented in the meals. This food group classification varies by region depending on availability, cultural preferences, dietary patterns, and nutrition needs.

Basic Food Groups Across Different Regions

1. South Asia (Sri Lanka, Bangladesh, Nepal)
South Asian diets are diverse, rich in plant-based foods, and vary significantly across countries and communities. The basic food groups typically used for meal planning are:

• Cereals and Grains: Rice, wheat, millets (ragi, jowar), maize.
• Pulses and Legumes: Lentils (masoor, moong), chickpeas, beans.
• Dairy Products: Milk, yogurt (curd), paneer.
• Fruits and Vegetables: Bananas, mangoes, guava, leafy greens, gourds.
• Fats and Oils: Ghee, mustard oil, coconut oil.
• Sugars and Sweets: Jaggery, sugar.

2. Europe
The European diet typically includes a mix of both plant-based and animal-based foods, reflecting the diverse culinary heritage of the continent. The basic food groups are:

• Cereals and Breads: Whole wheat bread, oats, barley.
• Meats and Alternatives: Red meats, poultry, fish, beans.
• Dairy Products: Cheese, milk, yogurt.
• Fruits and Vegetables: Apples, berries, potatoes, cabbage, carrots.
• Fats and Sugars: Olive oil, butter, jams, and desserts.

3. America (North and South America)
North American diets are characterized by a high consumption of processed foods, while South American diets are more plant-based and include a variety of traditional staples. The basic food groups include:

• Grains and Starches: Corn, potatoes, rice, wheat.
• Protein Foods: Beans, nuts, poultry, beef, seafood.
• Dairy: Milk, cheese, yogurt.
• Fruits and Vegetables: Citrus fruits, berries, squash, tomatoes.
• Fats and Sweets: Soybean oil, lard, sugary drinks, pastries.

Guidelines for Using the Basic Food Groups

The basic food group system can be used to plan and assess balanced diets and for nutrition education. Following these guidelines ensures a nutritionally adequate diet:

1. Include at least one serving from each food group in every meal: A variety of foods ensures a wide range of nutrients.
2. Make diverse choices within each group: Foods within a group can vary significantly in nutrient content. For example, including different types of grains (rice, quinoa, oats) instead of relying solely on wheat.
3. Use suitable combinations to improve protein quality in vegetarian meals: For example, combining cereals with pulses (e.g., rice with lentils) or adding a small portion of dairy to enhance amino acid profiles.
4. Include fresh, uncooked vegetables and fruits: Raw fruits and vegetables offer additional vitamins and dietary fiber, which are often reduced during cooking.
5. Include at least one serving of dairy products: Milk and dairy supply essential nutrients like calcium, vitamin D, and protein.
6. Limit cereals to less than 75% of the total energy intake: High cereal intake can limit the variety of nutrients from other food groups.
7. Choose animal foods moderately and oils and sugars sparingly: Excess consumption of animal fats and sugars can contribute to health issues like obesity and cardiovascular diseases.

Balanced Diet Planning for Different Nutritional Needs

A balanced diet should be adapted according to age, gender, activity level, and health status. For instance:

• Children and Adolescents: Require higher intakes of proteins, calcium, and energy due to growth spurts.
• Adults: Need balanced proportions of macronutrients with an emphasis on whole grains and lean proteins.
• Elderly: Should focus on nutrient-dense foods to meet vitamin and mineral needs without excessive calories.

A balanced diet ensures that all the essential nutrients are provided in appropriate amounts, promoting optimal health and well-being. While food choices and groupings vary across regions, the underlying principles of including diverse food groups, ensuring nutrient adequacy, and maintaining moderation remain consistent. By tailoring food group recommendations to local dietary patterns, individuals can create balanced meal plans that suit their cultural preferences and nutritional needs.

Photo by Vanessa Loring: https://www.pexels.com/photo/flatlay-of-assorted-nutritious-food-5966434/

References:

1. Indian Council of Medical Research. (2010). Nutrient Requirements and Recommended Dietary Allowances for Indians. Available at: ICMR-NIN Guidelines
2. World Health Organization. (2018). Healthy Diet. Available at: WHO
3. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Healthy Eating Plate & Healthy Eating Pyramid. Available at: Harvard
4. United States Department of Agriculture. (n.d.). Choose MyPlate. Available at: USDA MyPlate