A Complete Diet Plan for Men, Women and Children.

9
264
food-diary-for-men-women-and-children-a-complete-diet-plan-for-good-health
Food Diary

A Complete Diet Plan for Men, Women and Children

food-diary-for-men-women-and-children-a-complete-diet-plan-for-good-health
Food Diary

What is Balanced Diet?

The concept of a balanced diet is an important subject of the food science and it plays a vital role in our lives. A balanced diet is a diet that provides our body all the important nutrients in the right amount and provides us energy to perform our daily life activities. However, no single food group can provide all the essential nutrients for the body, therefore, balanced diet includes all the five food groups. Here, we made a Complete diet plan for Men, Women & Children. However, To understand the concept of the balanced diet, you need to know about the different components of a balanced diet.


Also read our articles on


The Components of a Balanced Diet

Carbohydrates;

These are the main source of energy and should be taken in the right amount according to your body’s requirement.

Proteins;

They play an important role in growth and help to repair the muscles of our body. Their intake is vital for everyone, but they are highly essential for the growing children.

Fats;

In addition to carbohydrates, fats are the source of energy for our body.

Vitamins and Minerals;

These are small organic compounds. Though our body needs them in a small amount, but they are important components of a balanced diet, because they work as a cofactor and help our body to consume carbohydrates, proteins and fats.

Water;

“Water is life” and it is equally important component of a balanced diet as other components. It carries other nutrients in our body, because 60-70% of the human body is water.

Dietary Fiber;

Though they are the indigestible component of our diet, but they help in the smooth functioning of the digestive system. Therefore, they are necessary ingredients of a balanced diet. Balanced diet is essential for proper growth, development and normal functioning. However, the calorie requirements vary from person to person depending upon their age, gender, height weight and state of health.

RICH FOODS-A Complete Diet Plan for Men, Women and Children
RICH FOODS

Also read our articles on


A Complete Diet Plan for Men, Women and Children

In the following paragraphs, we will guide you to make a diet plan for yourself. As you know a balance diet is a combination of different nutrients in accurate amount and the amount of required nutrients is different foe everyone according to their gender and age. Therefore, we will guide you to make a diet plan for men, women and children and it will guide you about the accurate quantity that a man, woman and a child need for a balance diet.

Balanced Diet for Men

Gender is an important factor in the debate of a balanced diet. Men generally need more calories than the women, because they have more muscle mass as compared to women and the extra mass require extra energy. However, a man needs 2500 to 2800 calories per day to stay healthy, therefore, a balanced diet for a man would be a diet that will provide him the amount of calories and all the important nutrients as well. A man’s balanced diet should include the following amount of the essential nutrients.

Nutrients Amount (Per Day)
Fats 83 grams per day
Proteins 56 grams per day
Carbohydrates 60% of calories should be taken from carbohydrates. Therefore 300 to 400 grams of Carbs are required per day.
Vitamins Vitamin A; 900mcg, B3; 16mg, B6; 1.3mg, Vitamin C; 90mg, Vitamin D; 15mcg, Vitamin E; 15mg
Minerals Calcium; 1000mg, Chloride; 2300mg, Cooper; 900mcg, Flouride; 4mg, Folic Acid; 400mcg, Iodine; 150mcg, Iron; 8mg, Magnesium; 400to 420mg, Sodium 1500mg, Zinc; 11mg
Water 15.5 cups or 3.7 liters

IMPORTANT NOTE:

The above mentioned calorie count and amount of nutrients are for the men who  want to maintain their weight. However, the calorie count would be different for the men who want to lose weight and who want to gain weight. The men who want to lose weight should consume 1800 to 2400 calories per day. However , who wants to gain weight should consume 3200 calories per day. Keeping in view the change in calorie count they will require a slightly different amount of fats, carbohydrates and proteins, however, the amount of vitamins, minerals and water will remain almost same.

Balanced Diet for Women

As compared to men, women have lesser body muscle mass and therefore, required less calories than the men. An average woman needs 2000 to 2200 calories per day to maintain weight and to perform her daily life activities. Therefore, a woman’s balanced diet should consist of the following amounts of nutrients.

Nutrients Amount (Per Day)
Fats 67grams
Proteins 46grams
Carbohydrates 225 to 325grams
Vitamins Vitamin A; 700mcg, Vitamin B3; 14mg, Vitamin B6; 1.3 to 1.5mg, Vitamin C; 75mg, Vitamin D; 15mcg, vitamin E; 15mg
Minerals Calcium; 1000mg, Chloride; 2300mg, Cooper; 900mcg, Flouride; 3mg, folic Acid; 400mcg, Iron; 8 to 18mg, magnesium; 310 to 320mg, sodium; 1500mg, Zinc; 8mg
Water 11.5 cups or 2.7 liters

IMPORTANT NOTE: 

The above mentioned amounts of nutrients are for the women, who want to maintain their weight. However, to lose weight women require 1500 calories and to gain weight they require 2500 calories. Therefore, the amount of fats, carbohydrates and proteins will be increased or decreased according to their weight, but the amount of vitamins, minerals and water intake will remain same.

Balance Diet for Children

The importance of children’s balanced diet because of their growth and physical development. The children from the age of 6 to 12 require 1600 to 2200 calories per day. To get these calories and to get a balanced diet, children require different amount of nutrients in their daily diet.

Nutrients Amount (Per Day)
Fats Boy aged 11 to 14 needs 86gram, Girl aged 11 to 14 needs 72gram Boy aged 7 to 10 needs 76.6 grams , Girl aged 7 to 10 needs 67.7 grams
Proteins 20 to 35 grams
Carbohydrates 225 to 325 grmas
Vitamins Vitamins B 12 and other; toddler; 0.9mcg, Age 4 to 8 years; 1.2mcg, Age 9 to 13years; 1.8mcg, Teens; 2.4mcg, Vitamin D; 400IU, Vitamin E; Age 1to 3years ; 9IU,  Age 4 to 8years ; 10.4IU, Age  9 to 13years ; 16.4IU, Teens; 22IU
Minerals Iron; 7-10mg, Calcium; Age 1 to 3years; 700mg, Age 4 to 8years; 1000mg, Age 9 to 18; 1300mg
Water  Age 5 to 8 years; 5 glasses, Age 9 to 12 years; 8 to 10 glasses

IMPORTANT NOTE:

However, the children may require additional calories if they are hyperactive as compared to other children of their age.


From Where We Can Get Essential Nutrients of Balanced Diet?

Nutrients Sources Of Nutrients
Fats Fat sources include; Avacoda, Cheese, Dark Chocolate, Whole eggs, Fatty Fish, Nuts, Chia Seeds, Olive oil, Coconut oil and full fat yogurt.
Proteins Lean Meat, Fish, Chicken, Eggs, Dairy Products,  Seeds, Nuts, Soy Products, Beans and Lentils.
Carbohydrates Bread, Beans, Milk, Potatoes, Maize and Fruits
Vitamins Vitamin A is found in Carrot, Sweet Potatoes and Spinch. Vitamin B12 is found in Meat, Poultry and Fish. Vitamin E is found in Nuts , Seeds and Vegetable Oils.
Minerals Minerals have different types such as Calcium and Iron and these are found in Meat, Cereals, Fish, Nuts, Fruit and Vegetables.

Also read our articles on


9 COMMENTS

  1. Great job keep uploading these information
    From hafiz ilyas

  2. This is a great inspiring article.I am pretty much pleased with your good work.You put really very helpful information. Keep it up. Keep blogging. Looking to reading your next post. Buy CBD Edibles Online

Leave a Reply