1200 Calorie Ideal Balanced Diet Chart for Weight Loss – Indian

Our body needs various types of nutrients for the optimum working of the body. Everyone needs to follow an ideal Balanced Diet Chart in daily life. There is no one food item that can offer you all the nutrition you need. A well-balanced diet comprises of a variety of foods that ensures you get all the nutrients in optimum quantity. 

In this way, it provides an adequate amount of nutrition to the body that is necessary to lead a healthy life. A balanced diet aids in the prevention of a wide range of illnesses. It safeguards against malnutrition and non-communicable diseases too. In this article, we will tell you how to form a balanced diet to stay healthy and fit always. (1)

Ideal Balanced Diet Charts

A balanced diet includes several foods in optimum amounts to get all the essential nutrients as needed by your body. All these nutrients are important for the body to function properly. Proper knowledge and modification in lifestyle play a significant role in maintaining a balanced diet and a healthy life ahead. Good nutrition, when combined with regular exercise, is a keystone of good health. (2)

About A Balanced Diet Chart

A balanced diet chart represents a healthy life. It comprises all the food groups that provide needed nutrients for optimal health. This chart aims at making the right food choices that ensure that our body gets proper benefits through the diet. 

A balanced diet is a well-planned diet that covers all the necessary macro-nutrients that includes carbs, fat, protein, and micro-nutrients. These nutrients provide much-needed nutrition to your body. Each of these nutrients plays a different role in maintaining several functions in the body. (3)

They are derived via a combination of key food groups such as vegetables, and fruits, pulses, cereals, dairy products, meat, oils, and fats. 

The guideline for a balanced diet involves:

  1. how much nutrition do you require daily,
  2. the best time to consume carbs or proteins, and 
  3. what needs to be the portion size

Reasons to follow a Balanced Diet Chart

There are several benefits to following a Balanced Diet Chart. This diet chart helps people maintain healthy body weight, lower body fat, improves mood, and provides the necessary energy to the body. A balanced diet chart is helpful to keep you on track and help in healthy modification of lifestyle. It provides necessary micronutrients such as minerals and vitamins to maintain the tissues, organs, and cells in the body. (4)

A balanced diet chart helps to assess the health benefits of a well-balanced and nutritious diet with its influence on prolonging longevity and wellness of a person. This diet chart is of extreme importance for the optimum functioning of the body.  

Guidelines To Follow When On A Balanced Diet

Till now, you have known the benefits of a balanced diet and what to eat in this diet. Here are fifteen tips that will keep you on the path of a balanced diet. 

  1. Remember to eat a rainbow diet. Include various types of colored vegetables and fruits in your diet. Fruits and vegetables are high in fiber, low in calories and essential minerals and vitamins that keep us healthy.
  2. Practice portion control.
  3. Do not skip meals. Eat smaller portions at five to six times a day.
  4. Include more plant-based foods.
  5. Avoid aerated form of beverages.
  6. Follow the right mealtime.
  7. Be physically active 
  8. Include more Proteins
  9. Reduce consumption of fats 
  10. Cut down sugar in tea and coffee.
  11. Remove ‘Salt’ from the table.
  12. Have dinner by 8 pm
  13. Drink a lot of water
  14. Eat a lot of fiber
  15. Swap out all unhealthy carbs and replace them with healthy foods. Substitute processed foods with veggies, and fruits (5)

5 Components Of A Healthy And Balanced Diet Chart

A balanced diet chart should include different types of nutrients in the diet. These include: 

Protein

So, the first important nutrient that you should include in your diet is “protein.” This is an important nutrient that helps in growth, development, and bodybuilding, especially during childhood, pregnancy, and adolescence. It assists in repairing cells, tissue, cartilage, skin, and muscles of the body. A high protein diet also aids in losing weight, building muscles, and burning more calories in the body. It keeps you fuller for a longer time and gives you satiety. 

Protein is an essential nutrient for those who wish to reduce weight and gain muscle density. It keeps your immune system and muscles in the best shape. 30% of the daily diet should comprise of protein in pulses such as chana, legumes, peas, paneer, whole dals, whole grams, white meat, fatty fish, lentils, chickpeas, sprouts, peanuts, beans, eggs, milk. Include this nutrient in every meal.

The ideal protein requirements for men and women daily is:

Men: 60 grams

Women: 55 grams

Carbohydrates

Healthy carbohydrates are another important element in a well-balanced diet. It is the main source of energy that provides 70 to 80% of the total calories in the day. The main sources of carbs are plant foods that include millets, pulses, and cereals. 

Wen including carb in the diet, you should focus on eating slow digestion and healthy carbs such as whole grains, which include brown rice, oatmeal, wheat, ragi, bajra, jowar, potatoes, quinoa, millets, and oats. They are high in nutrition than processed and refined carbs such as bread, white rice, wheat flour, biscuits, etc. (6)

Healthy complex carbohydrates have a low GI index and are high in insoluble and soluble fiber. It improves digestion in the body and helps to regulate sugar levels in the blood. Opt for healthy substitutes of foods and avoid packaged and processed foods.

Recommended daily dietary allowance of carbs in a day is:

Men: 2320 Kcal/day

Women: 1900 Kcal/day

Fiber

Fiber aids in the digestion of the food. It is an important inclusion in a well-balanced diet. It helps in the management of body weight and keeps your heart healthy. Your meal should comprise insoluble and soluble fibers. Whole grains, oats, apples, flax seeds, lentils, and broccoli are some of the good sources of fiber. 

Energy

Your body needs the energy to perform day to day physical activity, physiological activity, and to stay energized during the day. It is derived from carbs and other healthy sources that include millets, and whole grains such as maize, bajra, fruits, whole wheat, legumes, ragi, oats, etc. These foods provide a lot of energy.

Fats

Our body needs fats too. It is a source of fuel for our bodies. Fats energize the body and help to store vitamins and produce vital hormones in the body. It is an essential part of the diet. However, you need to limit its intake as excess fat levels can cause weight gain and several other health issues in the body. It should be within 20% to 30% of the total calorie intake in the body. 

The amount of saturated fats has to be below 7% of the calories obtained from fat sources. Avoid Trans fats completely. Healthy fats should include a combination of omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats. Some of the good sources of fats are nuts, seeds, and healthy oils like canola oil, olive oil, rice bran oil, sesame oil, groundnut oil, soya bean oil, mustard oil, peanut oil, sunflower oil, and til oil. 

Vitamins and Minerals

Vitamins and minerals are needed for the healthy functioning of the body. Vitamins like vitamin A, B, C, D, E, and K, and minerals like calcium, iron, potassium, manganese, magnesium, etc. This nutrient supports metabolism, muscle function, nerve function, cell production, and bone maintenance. Both these nutrients can be derived from oilseeds, nuts, green leafy vegetables, and fruits. 

These body-protecting nutrients regulate the metabolism of the body. It safeguards against infections, deficiency ailments, and any form of metabolic imbalance in the body. Ensure to include multi-colored, whole vegetables, and fruits that are a storehouse of vitamins and minerals.

Dairy Products and Milk

Dairy and dairy products provide quality proteins and important minerals. You should include three to four servings of milk in one day. Children can consume full cream milk, whereas adults should choose skimmed or low-fat milk. (7)

1200 Calorie Diet Plan

The amount of calorie intake can vary from one person to another. Based on that, you can design a balanced diet plan chart. We have here given an example of a 7-day 1200 calorie diet plan. It is always advisable to consult with a nutritionist before you implement this diet plan. It will help you confirm that your body is containing all the necessary nutrients in the right amounts. 

Healthy And Balanced Diet Chart Components
Healthy And Balanced Diet Chart Components

Day 1 Diet Chart: 

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1 bowl of oatmeal in low-fat milk. You can sprinkle 25 grams of a combination of nuts chopped form.

12:00 PM, 100 grams paneer, made from low-fat milk

2:00 PM One cup of mixed vegetable salad

2:10 PM 1 cup lentils, 1 cup sabzi, and 1 chapati

4:00 PM 1 glass of buttermilk and 1 cup of chopped fruits

5:30 PM 1 cup of tea with milk and less sugar

8:50 PM 1 cup of mixed veggies 

9:00 PM 1 cup lentils, 1 cup sabzi, and 1 chapati

Day 2 Diet Chart:

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1.5 cup curd, 2 chapatis, and 1 cup mixed vegetable 

12:00 PM, 100 grams paneer, made from low-fat milk

2:00 PM One cup of mixed vegetable salad

2:10 PM 1 cup lentil curry, and a half cup of methi rice

4:00 PM 1 glass of buttermilk and one small apple

5:30 PM half cup of coffee with milk and less sugar

8:50 PM 1 cup of mixed vegetable salad

9:00 PM 1 cup of sautéed vegetables with 1 chapati, and 1 cup paneer. You can add 2 tablespoons of green chutney to make your food more delicious.

Day 3 Diet Chart:

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1 bowl of oatmeal in low-fat milk. You can sprinkle 25 grams of a combination of nuts chopped form.

12:00 PM, 100 grams paneer, made from low-fat milk

2:00 PM One cup of mixed vegetable salad

2:10 PM 1 cup lentils, 1 cup sabzi, and 1 chapati

4:00 PM 1 glass of buttermilk and 1 cup of chopped fruits

5:30 PM 1 cup of tea with milk and less sugar

8:50 PM 1 cup of mixed veggies 

9:00 PM 1 cup lentils, 1 cup sabzi, and 1 chapati

Day 4 Diet Chart:

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1 cup low-fat yogurt, and 2 multigrain toast

12:00 PM 100 grams of low-fat paneer

2:10 PM 1 cup of sautéed vegetables with 1 chapati, and 1 cup paneer with 2 tablespoons of green chutney.

4:00 PM a half small-sized banana and one glass of buttermilk  

5:30 PM one cup of tea with milk and less sugar

8:50 PM 1 cup of mixed vegetable salad

9:00 PM ¾ th cup of lentils curry and a half cup of methi rice

Day 5 Diet Chart: 

6:30 am 1 glass of cucumber detox drink

8:00 AM ¾th cup of yogurt smoothie with chopped nuts, and fruits and an omelet of one egg

12:00 PM 100 grams of low-fat paneer

2:00 PM 1 cup of mix vegetable salad

2:10 pm 1 cup of cooked whole green gram dal, 1 cup sabzi, and 1 chapati

4:00 PM 1 glass buttermilk and one orange

5:30 PM a half cup of coffee with milk and less sugar

8:50 PM 1 cup of mixed vegetable salad

9:00 PM 1 bowl of Palak Chole and a half cup of steamed rice

Day 6 Diet Chart

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1 glass low-fat milk and 1.5 cup Peas Poha

12:00 PM 100 grams of skimmed paneer

2:00 PM 1 cup of mix vegetable salad

2:10 PM 1.5 cup skimmed Paneer Curry and 1 roti of Missi Roti

4:00 PM 1 cup Papaya and 1 cup Buttermilk

5:30 PM one cup of tea with milk and less sugar

8:50 PM 1 cup of mixed vegetable salad

9:00 PM a half cup of skimmed curd and one cup of sabzi, and 1 chapati

Day 7 Diet Chart

6:30 AM 1 glass of Cucumber detox drink

8:00 AM 1 bowl Sambar dal and 2 idli

12:00 PM 100 grams of skimmed paneer

2:00 PM 1 cup of mix vegetable salad

2:10 PM 1.5 cup skimmed curd, one cup sabzi, and 1 chapati 

4:00 PM 1 cup of fruits and 1 glass of buttermilk

5:30 PM a half cup of coffee with milk and less sugar

8:50 PM 1 cup of mixed vegetable salad

9:00 PM 1 Cup Of Cooked Whole Green Gram Dal, 1 Cup Sabzi, And 1 Chapati

Conclusion

Nutritional necessities are determined by the age, sex, physiological status, and body weight of a person. A well-balanced diet is designed to provide necessary nutrition to your body to help lead a healthy and disease-free life. A well-balanced diet ensures optimal body functions and fulfills growth requirements for children. When you eat healthily, it improves your body on mental, emotional, and physical levels.

By replacing junk foods with healthy foods, you can deal with frequent food cravings and manage weight easily. It can save you from obesity, poor immunity, and chronic ailments. So, when are you implementing this balanced diet chart?

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