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Balanced Diet A balanced diet provides essential nutrients to your body so that it can function properly. To get the required nutrition from your diet, keep an eye on daily food consumption. This should include

Fresh vegetables and fruits Whole grains Nuts LEGUMES Protein Learn the Calorie Value

The number of calories in food provides a measurement of energy taken from food. Body needs get energy from calories to walk, exercise, work, think and breathe. An average person needs 2000 calories per day to fulfill daily requirements of a body according to weight. However, a person’s daily requirements of calories vary depending on gender, age and physical work performance. Men need more energy, women need less, while people who exercise daily, regardless of men and women, need more calories as compared to those who don’t.

According to United States Agriculture Department research, this calorie intake works on the daily basis:

2-8 years old children need 1000-1400 calories 9-13 years old girls need 1400-1600 calories 9-13 years old boys need 1600-2000 calories 14-30 years old active females need 2400 calories 14-30 years old sedentary females need 1800-2000 calories Active males for same age group need 2800-3000 calories Sedentary males for same age group need 2000-2600 calories Active female and male over 30 years need 2000-3000 calories Sedentary female and male over 30 years need 1600-2400 calories

The main protein items are:

Beans Lentils Almonds Peas Walnuts Sunflower seeds Soy-based products such as tempeh and tofu provide best protein. You can add them to food if want to replace meat.

Beans are nuts best sources of protein with many health benefits. They provide fibres which promote gut health.