Balanced Diet
A balanced diet is one that provides all the essential nutrients—carbohydrates, proteins, fats, vitamins, minerals, fiber, and water—in the right proportions to maintain good health and proper body functions.
What is a Balanced Diet?
A balanced diet includes:
✅ Carbohydrates (50-60%) – Main source of energy (e.g., rice, wheat, potatoes)
✅ Proteins (10-15%) – Needed for growth and tissue repair (e.g., eggs, fish, pulses)
✅ Fats (20-30%) – Provide energy and help absorb vitamins (e.g., nuts, oils, dairy)
✅ Vitamins & Minerals – Essential for immunity, bone health, and organ function (e.g., fruits, vegetables, dairy)
✅ Dietary Fibre – Aids digestion and prevents constipation (e.g., whole grains, leafy greens)
✅ Water – Helps in digestion, circulation, and detoxification
A balanced diet varies based on age, gender, activity level, and health conditions.
Effects of an Unbalanced Diet
An unbalanced diet means consuming too much or too little of certain nutrients, leading to health issues.
🔴 Effects of Nutrient Deficiencies:
Malnutrition – Weakness, fatigue, and stunted growth due to lack of essential nutrients
Weakened Immunity – More prone to infections and diseases
Deficiency Disorders:
Lack of Iron → Anemia (fatigue, pale skin)
Lack of Vitamin D & Calcium → Weak bones (Rickets, Osteoporosis)
Lack of Vitamin A → Poor eyesight (Night blindness)
Lack of Protein → Kwashiorkor (swollen belly in children)
🔴 Effects of Excessive Nutrients (Overnutrition):
Obesity – Excess fats and carbohydrates lead to weight gain
Heart Diseases – Too much fat increases cholesterol levels
Diabetes – Excess sugar leads to high blood sugar levels
Hypertension (High Blood Pressure) – Due to excessive salt intake