Adults need more energy than anyone else. They need the energy for work or other activities. The only sources of energy in the body are foods and waters. Foods and waters or called as diet must be sufficient and balanced. Different age will also have a different amount of a balanced diet. Some charts can illustrate the diet. In more detail, this is the explanation of the balanced diet chart for adults.
The energy requirement in adults and the balanced diet
Male and female adults in specific require a different total amount of energy. Different lifestyles even cause a different number of energies including sedentary and active lifestyle. Based on the types these are the energy required on each.
- a female adult with an active lifestyle: 2225K calories, 50Gm proteins, and 20Gm fat
2. a female adult with a sedentary lifestyle: 1800K calories, 50Gm protein, and 18Gm fat
- male adult with an active lifestyle: 2875K calories, 60Gm protein, and 20Gm fat
- a female adult with a sedentary lifestyle: 2200K calories, 60Gm protein, and 20Gm fat
With those numbers of required energy, a number of energies from the diet should be designed which is called a balanced diet. It is intended to fulfill the exact number not being less or redundant.
The ideal balanced diet chart for adults is a set which contains food with various food. Basically, the food must consist of carbs in the biggest total, protein, fat, mineral, and vitamins. The example foods with its nutrient and the suggested amount to take are provided below.
– Rice/cereal/wheat in 520gm for men and 440gm for women contains 23% carbs, 0.1% fat, and 2.2% protein
– Bread in 480gm for men and 400gm for women contains 52% carbs, 3% fat, and 9% protein
– Meat/fish in 30gm for men and women contains 0 carbs, 25% fat, and 20% protein
– Milk in 200gm for men and 150gm for women contains 4% carbs 4% fat, and 4% protein
– Green leafy vegetables in 40gm for men and 100gm for women contains 3.2 carbs, 0.3% fat, and 1.6% protein
– Fruits in 150gm for men and women contains 20%carbs, 0.5%fat, and 1% protein
Examples of a balanced diet for adults
After knowing the total energy needed and total energy contained in each food, this is the example of balanced diet chart for adults in a menu.
Breakfast: 3/4 cup cereal, 1 medium-sized banana, 1 cup low-fat milk
Lunch: 1.5 cups cooked brown rice, 1 small salad with fresh greens, ½ cup steamed broccoli, 113gr chicken
Dinner: 2 slices wheat bread, 2 pieces cheddar cheese, 2 tablespoons mayonnaise, 85gr chicken breast sliced, 1 medium-sized apple