A Balanced diet for Men & Women

Nutritional needs keep varying depending on your size, age, sex and activity level. The chart shows Daily Amount Recommended or Reference Intake (RI) for an average person to maintain a healthy balanced diet.

Nutrients Women


Energy (kcal) 2000 2500
Carbohydrates (g) 260 300
Protein (g) 50 55
Fat (g) 70 95
Sugar (g) 90 120
Saturates (g) 20 30
Salt (g) 6 6

You must know the right serving size or your portion size:

Foods  Portion Size
Carbohydrates like Cereal/Rice/ Potato Your Clenched fist
Protein like Fish/Egg/ Dairy Palm of your hand
Baked Foods Cakes/ Brownies 2 of your fingers
Savouries like Popcorns Your cupped hands-2
Butter & Spreads Tip of your thumb


breakfastBreakfast: Include protein in breakfast like eggs, dairy or salmon as digesting protein burn more calories than carbohydrates. Add protein to your breakfast, it will revive up your metabolism and keep you fuller for longer as a result you are going to eat lesser calories for the rest of the day.

Do not skip breakfast as it makes an important contribution toward your daily intake and it plays a key role in maintaining a healthy weight.

mid-morningMid-Morning Snacks: Eating little & often help to manage blood sugar level. This help in spreading day’s intake evenly. Choose nourishing & nutritive snacks.



lunchLunch: Make lunch a mix of lean protein & Starchy carbohydrates. Foods rich in Carbohydrates supply energy and without them you are likely to suffer mid-afternoon slump. The solution is to choose carbohydrates which produce a steady rise in blood sugar, this means to choose high fiber whole grains.


mid-EveningMid Afternoon: Prefer fruits as a mid afternoon sweet craving and energy need.  Dried foods are healthy fat supplement for mid-afternoon munchies. Almonds, walnuts and dried apple rings helps to stabilize the release of sugar keeping energized for longer.



Combine carbohydrates & fats in dinner. Healthy fat included in dinner is taken by body for overnight repair & regeneration for maintaining healthy hair & skin. Along with this, fill half of plate with colorful variety of salad & vegetables.

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A Balanced Diet for Men & Women
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