Healthy Daily Diet- A Balance of Carbs, Protein, Fat, Vitamins & Minerals

Healthy Daily Diet- A Balance of Carbs, Protein, Fat, Vitamins & Minerals

“Healthy brain lives in a healthy body”. And a healthy body needs a healthy Daily diet. The long and healthy life is always an approach of an individual and this can be reached by the daily efforts. The body survives on different sources one of them and the most important source is food.

Daily food for good health is a big responsibility. And making a balanced diet which fulfills an individual routine is a difficult task. For a person who is not aware of the balance, diet may suffer from certain deficiency. Before you use supplements to treat the deficiency try to fulfill it from the diet.

“If you don’t eat your food as medicine, you will have to eat medicine as food in the future”

A healthy diet always resembles a balanced diet. To understand what is a healthy daily diet you must know what is balance diet. So, let’s have a look on balance diet meaning-

Balanced Diet Definition: What is balance diet

Healthy Daily Diet

The healthy daily diet will more definable with Healthy diet definition because both are correlated to each other. The meaning of balance diet is a diet that contains the adequate amount of essential nutrients that is need of a normal body to grow.

This essential nutrition is not synthesizing in the body. So its compulsory to intake them in require amount otherwise it causes a deficiency. A healthy daily diet should have an adequate amount of carbohydrate, fat, fiber,  protein, vitamins and minerals. Let’ see the daily requirement of carbohydrate, fat, protein, vitamins and mineral. Let’s see the daily intake of each-

Daily Requirement Carbohydrate

There is a misconception that carbohydrates are bad. Due to this people are not even taking care of the daily requirement of carbohydrate for a healthy daily diet. Carbs are the major form of food and the source of energy in the human body. Keeping this in mind the daily dose of carbohydrate should fulfill the daily energy need of an individual.

Carbohydrate is macro-nutrient and the dietary guidelines recommend that carbs give 45-65 percent of your daily calorie(calorie: measure for energy) intake.

The average requirement calorie of a healthy individual is around 2000 Kcal/day.  For that, you need to have 225-325 grams of carbs per day.

However, most of the people aim to lose weight. For that, you cut off your carbs intake. Start consuming 50-150 gram of carbs.

Moreover, carbohydrate is found in food are of 3 different types, sugar, starch and fiber. All three of these should be eating in a particular proportion.

Daily Natural Sugar Intake

Daily sugar intake of an adult should be 30 grams a day, for a kid age 7-10 is 24 gram, 4-6 year kid should have 19 gram of sugar a day.

On a personal note, you must avoid synthesized sugar as much you can. Start using natural sweeteners like honey. It’s a step to start a healthy daily diet.

Daily Fiber Intake

Comparatively, taking carbs from fibrous food is better than the sugar. Fibrous food is the better source of carbs. The daily intake of fiber for 2-5 year old is 15 gram, 5-6-year-old is 20 gram and 11-16-year-old need about 25 gram of fiber.

Daily Starch Intake

The daily starch requirement of an individual lie between 100- 278 grams for a day. Which is equivalent to daily carbs limit.

Good source of carbohydrates for healthy daily diet

Good source of carbohydrates for healthy daily diet

Here we have the naturally occurring carbohydrates include:

  • Fruits- Watermelon, Peach, strawberry
  • Vegetables- Broccoli, Mushrooms, spinach, cauliflower
  • Dairy products- Milk, cheese, Curd
  • Nuts
  • Grains
  • Seeds
  • Legumes

Daily Requirement Fat

Fat is an essential part of your healthy daily diet just like carbs. It has a certain important role in the human body. You may aware that some of the vitamins are fat-soluble. So, for the absorption of this vitamin fat is important. And some of the fats are essential but not synthesize in the body like-omega-6 and omega-6 fatty acids.

However, the key to healthy fat intake is to eat an appropriate amount fat of right type. The motive for talking about the right type of fat is, fat has two types of saturated and unsaturated fats. Both have different impacts on human health.

Saturated fat types increase blood cholesterol level. So, always intake less amount of saturated fats. Like Mustered oil, palm oil etc. Unsaturated fat does not affect blood cholesterol and mostly occurs in vegetable oil.

Here we have the limit daily requirement of fat you intake according to energy requirement.

Total Calories per day Saturated Fat in Grams Total Fat in Grams
1,600 Lessor up to 18 53
2,000 Lessor up to 20 65
2,200 Lessor up to 24 73
2,500 Lessor up to 25 80
2,800 Lessor up to 31 93

Furthermore, we have created a list of tips that make your meal a low saturated fat daily healthy diet and a good source of fat.

Good Source of Fat for Healthy daily diet

Good Source of Fat for Healthy daily diet

  • Use vegetable oil instead of solid fats. Reduce meat and dairy fat.
  • Decrease the amount of fat you use while cooking.
  • Have a 2-3 serving of fish, shellfish, lean poultry, beans or nuts.
  • Cut off fat from meat- take the skin off meat.
  • Often, eat dry beans peas or lentils.
  • Limited intake of high-fat processed meat like bacon, sausage, salami, bologna, etc..
  • Replace fat and other organ meats with egg yolk and whole eggs.
  • Replace normal milk with low fat or fat-free milk and same with yogurt. Because of this the mineral and nutrition remain same and saturated fat reduced.

Another important part of the daily healthy diet is protein-

Daily Requirement Of Protein

Protein is the main building block human body. It is used to make muscle, tendons, organs, skin and enzymes and hormones and many more tiny molecules that serve important in metabolism and functions.

As discussed above it ensures that protein is the important part for a healthy daily diet. You Must know how much amount of protein is required in a plate of the healthy daily diet.

The daily requirement Of protein depends on body weight. Further, dietary reference intake of protein is 0.8gram per kilogram of body weight or 0.36 grams per pound. On an average, The daily intake of protein for a man is 56 gram and for a woman is 46gram.

Protein Containing Food for Healthy daily diet

Daily Requirement Of Protein

Eggs, Almonds, Cottage cheese, oats, Greek yogurt

The next item in the list of healthy daily diet is vitamin and minerals.

Daily Requirement Of Vitamin

There is two type of vitamin one is fat soluble another is water soluble. There are total 13 vitamins from which 9 is water-soluble and 2 is fat soluble. It means the daily requirement of the vitamin is actually fulfilling the daily consumption of 13 vitamins.

Fat-soluble vitamins are- A, D, E & K

Water-soluble vitamins are- B which includes Thiamine, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B-6, Vitamin B-12, and folate. Another one is vitamin C

Fat-soluble vitamins

S.No. Name of vitamin Daily requirement Resource
1. A 600µg Vegetables, Fruits, vegetables, whole milk, eggs, butter, fortified margarine, meat, and oily saltwater fish
2. D 5µg Sunlight, Fatty liver(salmon, tuna), orange, dairy products, beef liver, egg yolk.
3. E 10mg Wheat germ oil, Sunflower seeds, Almonds, Hazelnut, sunflower oil, Goose meat, Peanut.
4. K 80µg Green leafy vegetables(kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce), Vegetables(Brussels sprouts, broccoli, cauliflower, and cabbage), Fish, liver, meat, eggs, and cereals (contain smaller amounts.

Water-soluble vitamins

5. B1-Thiamine 1.4mg dried milk, Beef, liver, nuts, oats, oranges, pork, eggs, seeds, legumes, peas,  yeast.
6. B2-Riboflavin 1.6mg Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver, Eggs, Dairy products, Asparagus, Artichokes, Avocados, Cayenne, Currants, Fortified cereals, Kelp Lima beans, navy beans, peas, Molasses, Mushrooms, Nuts, Parsley, Pumpkins, Rosehips, Sage, Sweet potatoes, Cruciferous, vegetables(broccoli, Brussels sprouts, spinach, dandelion greens, watercress) Whole-grain pieces of bread, enriched bread, and wheat bran, Yeast extract
7. B3-Niacin 18mg Beef liver, Chicken liver, Breast Meat(Chicken), Tuna, cooked turkey breast, Salmon, anchovies, Lean cuts of pork, Ground beef, Peanut butter, Avocado, Brown Rice, Whole Wheat, Mushrooms, Green Peas, Potatoes.
8. B5-Pantothenic acid 6mg Chicken Liver, Sunflower seeds, Avocados, Portobello Mushrooms, Salmon, Eggs, Sun-dried tomatoes, Cauliflower.
9. Biotin 30µg Cauliflower, Liver and other meats, Egg yolk, Yeast, Nuts, seeds, Dairy, Avocados, Sweet potato, Salmon
11 Vitamin B-6 2mg Nuts, Meat, Poultry, Banana, Avocado, Legumes (dried beans), Whole grains
12 Vitamin B-12 6µg Organ meats (liver and kidney), Fortified foods(such as soymilk) Meat, Eggs, Poultry, Shellfish, Milk and milk products,
13. folate 400µg Fortified cereals, Asparagus, and broccoli, Oranges, and orange juice, Dried beans (cooked pinto, navy, kidney, and lima), Green, leafy vegetables (spinach and romaine lettuce), Beets, Lentils, Wheat germ, Peanut butter, Peanut butter, Brewer’s yeast,
14 Vitamin C 75 gm Cantaloupe, Citrus fruits(Kiwi fruit, Mango, Orange), Vegetables(Broccoli, Brussels sprouts, cauliflower, Green, red peppers, Spinach, cabbage, turnip greens, leafy greens, sweet, white potatoes, Tomatoes, Winter squash

 

Vitamin is required in a small amount but they had an important role. They work as promoters in certain reaction happening in the body. Now next term is minerals.

Minerals Daily Requirements

Basically, minerals are some metals, nonmetals, and metalloids that found in body worked as a catalyst for metabolic reaction going in the healthy individual. Therefore, it is important to include this in your healthy daily diet.  There are almost 18 minerals found in the human body. So it’s a need to cover the daily dose of each.

Let’s have look on each and its daily requirement.

Minerals And Daily Requirement

S.No Name of Mineral Daily requirement Source
1. Boron 20mg Raisins, Almond, Hazelnuts, Apricots, Peanut Butter, Brazil Nuts, Walnut, Beans (red kidney), Prunes, Cashew Nuts, Dates, Wine (Shiraz Cabernet), Lentils, Chickpeas
2. Calcium 1000mg Milk or dairy foods, bread and anything made with fortified flour, green leafy vegetables(broccoli, cabbage, okra except spinach), soya beans, soya drinks with added calcium, nuts
3. Chlorine 3400mg Table salt, Seafood, Meat.
4. Chromium 120µg Vegetable (broccoli, potatoes, and green beans), Whole-grain products, Beef and poultry, Fruits, including apples and bananas; grape juice, Milk and dairy products
5. Copper 2mg Organ meats such as liver, Oysters, Spirulina, Shiitake Mushrooms, Nuts, and Seeds, Lobster, Leafy Greens, Dark Chocolate
6. Fluorine 3.5mg Black Tea, Seedless Raisins, Blue Crab, Shrimp, Table Wine, Fruit Juice etc..
7. Iodine 150µg Seaweed(Kombu Kelp, Wakame, Nori, Cod) Dairy products, Iodized Salt etc.
8. Iron 15mg Lean beef, Oysters, Chicken, Turkey, Beans & lentils, Tofu, Baked potatoes, Cashews, Dark green leafy vegetables(spinach, Fortified breakfast cereals, Whole-grain, and enriched bread
9. Magnesium 350mg Green leafy vegetables (spinach and kale), Fruit (figs, avocado, banana, raspberries), Nuts and seeds, Legumes (black beans, chickpeas, kidney beans), Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts), salmon, mackerel, tuna, brown rice and oats, Raw cacao, Dark Chocolate, Tofu, Baked beans, Chlorella powder
10. Manganese 5mg Nuts(almonds, pecans) beans and legumes, whole wheat bread, brown rice, leafy green vegetables, fruits, dark chocolate
11. Molybdenum 75µg Legumes(peas, lentils), Soy products(soy milk, soybeans, tofu), Kidney beans, navy beans, and lima beans, Almonds, cashews, chestnuts, and peanuts, Eggs, Whole Grains, Tomatoes, Liver, Dairy products(cheese, yogurt)
12.

Nickle

<1mg Black tea, Nuts & Seeds, soy milk, chocolate milk, chocolate, and cocoa powders

certain canned and processed foods, Vegetable(asparagus, beans, broccoli, brussels sprouts, cauliflower, spinach) grains(oats, buckwheat, whole wheat, wheat germ, whole wheat pasta, multigrain bread, and cereals)

13.

Phosphorus

1000mg Chicken and Turkey, Pork, Organ Meats, Seafood(Cuttlefish), Dairy products(cheese, milk),  Sunflower and Pumpkin Seeds, Nuts, Whole Grains
14. Potassium 3500mg Fruits(Bananas, Oranges, cantaloupe, honeydew, apricots, grapefruit), dried fruits(prunes, raisins, and dates), Cooked spinach & broccoli, Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Zucchini, Eggplant, Pumpkins
15. selenium 35µg Brazil nuts, Fish, Ham, Enriched foods, Pork, Beef, Turkey, Chicken, Cottage cheese, Eggs, Brown rice, Sunflower seeds, Baked beans, Mushrooms, Oatmeal, Spinach, Milk and yogurt, Lentils, Cashews, Bananas
16. Sodium 2400mg Shrimp, Ham, Instant Pudding, Cottage Cheese, Vegetable Juice, table salt.
17. Vanadium <1.8mg Dill Seed, Black Pepper, Shellfish, Spinach, Mushrooms, Whole Grains And Cereals, Dairy Products, Ground Parsley, Vegetable Oils
18. Zinc 15mg Red meat, Shellfish, Legumes,  Nuts, milk, eggs, whole grain etc..

Wrapping Up

Food is a very important part of life and we understand the taste matters but health matters equally. So, don’t just eat!. Replace your daily food with a healthy daily diet.

While reading this article you must notice a few foods contains everything. Try to add some of those in your daily meal. Like Milk, Chicken, Almonds. Even fruits are the rich source of every vitamin and mineral So, start adding fruits in your daily diet.

Healthy Daily Diet – A Way To Stay Fit

Hope you like the article. Keep in touch with us. You must read our upcoming articles on fitness. We will post it soon.

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