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
|
