Our daily activities and movement needs a strong, disease free and healthy body. Actually, food is needed to maintain this healthy boody. Food builds, enhances and replenishes the body which increases heat energy and performance.
A balanced diet is a diet in which all the nutrients required by the human body are present in sufficient quantity.
In other words, only the six essential elements of the human body are considered as a balanced food.
It also helps the sick body to cure. However, there are many categories of food. It is very important for the body to know how much food is needed to keep the body healthy.
By classifying food ingredients, we can divide these ingredients into six parts. These are also divided into main and secondary elements.
- The Primary elements of food,
- The Secondary elements of food.
The Primary elements of food :
 Sugars : [Sources – Rice, Wheat, Maize, Sugar, Potatoes, Main Foods]
[ 2 ] Meat : [Source – fish, meat, eggs, milk, pulses, bean seeds, jackfruit seeds, nuts etc.]
[ 3] Fatty foods : [Source – oil, butter, fats, etc.]
The Secondary elements of food :
 Vitamins : [Source-colored vegetables, fruits, eggs, milk, liver, etc. ]
[ 2 ] Mineral elements : [Source – small fish, potato, safe water etc.]
How much of any food ingredient needs to be eaten daily?
[ 1 ] Sugars : About 50-60 percent of the food energy is required to eat sugary foods per day for one.
[ 2 ] Meat : About 1 gram per kg of the body weight daily for adults. And 2-3 grams per kg body weight for 4 year old child. About 1.8 grams per kg body weight for 4-18 year olds. About 1.5 grams per kg body weight daily for pregnant women.
[ 3 ] Fatty food: About 35-40 grams per kg body waight daily for adults. About 2-3 grams per kg body weight daily for baby up to 1 year.
[ 4 ] Vitamins :
Vitamin A: About 5000 IU for adults[ 1 IU of vitamin is equivalent to 0.025 micrograms ] About 6000 IU for pregnant mothers . About 2000-4500 IU up to 1-12 years of age .
Vitamin-D: 2.5 micrograms for adult males. About 10 micrograms for pregnant, maternity and baby.
Vitamin-E : About 5-10 mg for adults.
Vitamin-C: About 20 mg for baby. About 30 mg for adults . About 50 mg for pregnant and maternity women.
Vitamin-B2: About 1.4 mg for men. About 1.0 mg for women. About 1.1mg for pregnant women.
Vitamin-B12: About1.0 micrograms for baby. About 2.0 micrograms for adults. About 3.0 micrograms for pregnant women.
[ 5 ] Minerals : We can divide minerals the following ways….
- Calcium: 450 mg for adults per day,
- Phosphorus: 600 mg for adults per day,
- Potassium: 2.5 mg for adults per day,
- Iron: 9 mg for adults per day,
- Iodine: For adults receiving 150 micrograms,
- Water: Adults receiving about 2-2.5 liters.
Nutrition : There are many types of nutrients that are essential for good health. Lack of these nutrients can make you sick. Therefore, we should get more informations about nutrition.
Fiber : A healthy and adult person needs to eat 21 to 25 grams of fibrous food every day. It regulates sugar levels, provides energy to the body. It prevents bloating, gas, etc. Fiber is found in vegetables.
Calcium : About 1,000 miligrams of calcium per day is required. Milk, yogurt, beans, green vegetables, etc. contain calcium. Calcium protects bones and teeth. It helps to build muscle.
Magnesium : It is important for women between the ages of 19 and 30 to take 310 mg of magnesium. Women over the age of 30 need to take 320 mg of magnesium.
Magnesium is a very essential mineral for the body. It keeps muscle activity good; Works to keep the body functioning. Magnesium is found in nuts, vegetables, bean sprouts etc.
Vitamin E : It is necessary to take 15 mg of vitamin-E daily. Vitamin E is the key to antioxidants. It protects the body from harmful free radicals. Free radicals destroy cells.
Vitamin-C : The body needs 75 grams of vitamin-C every day. Oranges, malts, broccoli, olives, etc. contain vitamin-C. Vitamin-C is a good source of antioxidants. It keeps the skin looking good. It helps to rebuild the body.
Protein : Healthy adults need to consume 48 grams of protein per day. Meat, pulses, yogurt contain protein. Protein is needed to build muscle and provide energy to the body.
Iron : The body needs 18 grams of iron per day. Bananas, liver, leaves, etc. contain iron. Iron helps to transport oxygen to the body.
Vitamin-D : An adult needs to take 600 IU of vitamin-D every day. Vitamin-D is found in sunlight. Vitamin-D helps the body absorb calcium. It works to keep muscle structure and bones good.
Vitamin-A :Take 600 ICU of vitamin A every day. The antioxidants help in the formation of healthy tissues and cell regeneration. It works to keep the vision good.
Potassium : About 4.6 grams of potassium is essential for the body every day. It helps to break down carbohydrates and keeps the heart beating better.
Finally, It is cleared to us that a balance diet food is important for living a healthy life. So, we all should have a clear idea about healty food.