Healthy Diet Chart: What Should be in Your Plate?

Ms.Anuja Gaur, 2 mins read

Nowadays, where fast food and processed snacks dominate our diets, knowing what should be included in your plate is more important than ever. A balanced diet is not just about limiting junk and processed food; it’s about eating right.

In this guide, we will discuss the essentials of a healthy diet chart so you can fuel your body better and effectively. It’s best to consult a dietitian to create a customised diet chart plan for you.

Why is a Healthy Diet Important?
A healthy diet plays a crucial role in ensuring overall health and well-being. It helps in preventing chronic diseases, boosting the immune system, improving mood, and enhancing energy levels.

Building Blocks of a Healthy Plate

Fruits and vegetables (40%)
First thing first, fruits and vegetables are the crucial things that provide us with a lot of essential nutrients. They are packed with essential vitamins, minerals, antioxidants, and fibre. Aim to fill almost half of your plate with a colourful variety of these nutrient-dense foods.

In vegetables, you can include dark leafy greens (like spinach, kale and lettuce - whatever is available), cruciferous vegetables (such as broccoli and cauliflower), and vibrant root vegetables (like carrots and beets).

In fruits, you can add guava, oranges, apples, bananas, berries, etc. in your meal.

Fibre-rich carbohydrate (25%)
Whole grains are fully packed with carbohydrates that are essential for energy. They are also rich in fibre, which is good for digestion and helps you feel full longer. Include wheat, daliya, roti, millets, brown rice, oats, and quinoa in your diet (if available easily).

Lean protein (25%)
Protein plays a crucial role in building and repairing tissues, making hormones, and supporting immune function. Go ahead with healthy sources of lean protein.

• Animal sources: Fish, eggs, low-fat dairy products, skinless poultry, etc.
• Plant sources: Legumes (beans and lentils), seeds, nuts, tofu, etc.

Healthy fats (10%)
Like the above three, healthy fats are a crucial part of a balanced diet. However, they should be consumed in moderation. You can include nuts (almonds, walnuts), seeds (chia, flaxseeds), and fatty fish (salmon, mackerel) in your healthy diet chart.

Hydration
The human body is made up of about 70% water, thus, making it vital for maintaining good health. Water is the best choice for hydration. You can also go ahead with herbal teas, coconut water, buttermilk and vegetable soups (homemade).

Tips for Maintaining a Healthy Diet

• Plan your meals: Consult your dietitian to plan your weekly healthy diet chart. This will help you make healthier choices and reduce the temptation to grab unhealthy snacks.
• Practice portion control: Be mindful of portion sizes. You can use small plates to control portions without feeling deprived.
• Limit processed foods: Processed foods are usually high in sugar, salt, and unhealthy fats. So, limit their intake and add healthy alternatives to your diet.
• Limit junk and roasted foods
• Stay mindful: Eat slowly and savour each bite to enhance your eating experience and prevent overeating.