Fats
& sweets
Pulses,
milk & milk products
Vegetables
& Fruits
Cereals,
rice, pasta, etc
A
Guide to Plan Your Daily Balanced Diet
| Particulars |
Net
Cal. | Carbohydrates |
Proteins |
Fats |
| |
|
Approx.
Gms | Approx.
Gms | Approx.
Gms |
| Man | ||||
| Sedentary
work | 2400 |
390 |
90 |
53 |
| Moderate
work | 2800 |
455 |
105 |
62 |
| Heavy
work | 3900 |
635 |
146 |
87 |
| Women | ||||
| Sedentary
work | 1900 |
310 |
70 |
42 |
| Moderate
work | 2200 |
360 |
85 |
49 |
| Heavy
work | 3000 |
490 |
115 |
67 |
| Pregnancy |
2500 |
410 |
95 |
56 |
| Location
(upto 1 yr.) | 2900 |
470 |
110 |
64 |
| Children |
|
|
| |
| Up
to 2 year | 1200 |
195 |
45 |
27 |
| 3
to 6 years | 1500 |
245 |
56 |
33 |
| 7
to 9 years | 1800 |
295 |
70 |
40 |
| 10
to 12 years | 2100 |
340 |
80 |
47 |
| Adolescents |
|
|
| |
| 13
to 15 yrs. - boys | 2500 |
410 |
95 |
56 |
| 13
to 15 yrs. - girls | 2200 |
360 |
82 |
49 |
| 16
to 18 yrs. - boys | 3000 |
490 |
115 |
67 |
| 16
to 18 yrs. - girls | 2200 |
360 |
82 |
49 |
Above calculation is based on following approximate figures:
Besides these basic nutrients, fiber is utmost essential,which contains 0 calorie. Also vitamins, minerals & water should be included in your daily diet.
| Particulars |
Percentage |
Cal./Gm |
| Carbohydrate |
65 |
4 |
| Protein |
15 |
4 |
| Fats |
20 |
9 |
