Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.
Healthy balanced diet plan
A Balanced diet is a healthy alternative to other crash diets; it is required for an individual to lead a balanced lifestyle that encourages a healthy and wholesome relationship with food. Technically speaking, a balanced diet is a “diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity.” This article will present an ideal balance diet plan and aim to promote the right selection of foods, which are healthy and full of nutrition. The meals in a day will be divided as breakfast, lunch, evening snack (optional) and dinner.
We cannot forget about calories intake one needs and consumes in a day, for our weight conscious readers, we will also be counting calories with each meal and suggest an ideal low calorie balance diet meal.
Balanced Diet for Breakfast
An ideal healthy breakfast needs to be full of nutrients and consist of variety of food items. It needs to pack a punch of energy for the smooth running of the day, but not overwhelm the stomach so early in the day.
- 1 cup of fruit (each day should be a different fruit, or repeat a fruit after 3 days)
- Two servings of beans or oatmeal, or cereal
- 1 cup of milk or even skimmed milk
Alternative breakfast can consist:
- 1 egg scrambled with two slices of whole wheat toast with margarine(optional)
- 1 cup of cubed cantaloupe
- 1 cup of milk or skimmed milk
Balanced Diet For Lunch
For lunch it is important to remember to stick to foods that provide a lot of nutrients, so you will have to forget about ham or cheese burgers or those fries everyone loves snacking on. Instead chose to include a lot of vegetables in your lunch, like a salad with avocado, sprouts, lettuce and tomatoes. Along with salad, chose chicken or even beef sandwiches (choose lean sources of meat and low-fat or nonfat dairy foods to limit saturated fat) and add some low fat cream or cheese, and make sure it is in controlled portions and is grilled or boiled not fried. You can also add a small fruit like apple and 1 cup of nonfat yogurt if you do not want the salad. Remember to alternate the choices each day.
Healthy Snacking is Good For You
Make a small serving of fruit cocktail or eat some almonds, remember to never over indulge yourself, and slowly try to skip out of this ‘meal’, after lunch, go straight for dinner.
Balanced Diet for Dinner
Dinner is the most relaxed meal of the day; one usually has this at home, after a busy day outside, which is why there is a danger of over eating at this particular meal. People usually go to sleep soon after they have dinner without any exercise in between, which again can be cause for worry and this is why it is even more important for anyone to watch their portion size when eating dinner. To avoid those dangerous mid night snack craving it is also important to eat the dinner which is wholesome, hot and you are in the mood of.
So, an ideal dinner includes:
- 1 serving of roasted or grilled chicken breast. Or even salmon (even turkey)
- 1 small baked potato or baked fries with salsa or low-fat sour cream to go as a side dish.
- Large portion of steamed asparagus (optional)
- Small glass of white wine (optional)
For alternative days whole-grain pasta is a good option, which includes vegetables like spinach, broccoli, carrots and tomatoes. One can cook the pasta in olive oil as a healthy alternative, and even add parmesan cheese on top but in small quantity.
Low calorie balanced meal
Calorie intake depends on one’s height, age and gender, it is also important to consider their lifestyle, how active it is, because people who exercise regularly can in take more calories and still manage to lose their weight. Generally speaking, Women should consume a minimum of 1,200 calories per day and men a minimum of 1,500 calories.
A list of food items that are recommended to be consumed in low calorie balanced diet meal are as follows;
- 1. Whole grains
- 2. Low-fat dairy
- 3. Lean proteins
- 4. Vegetables, fruits and plant oils
Whole grains foods include foods like brown rice not white, barley, maize, oatmeal, whole-wheat bread and whole-wheat pasta that offer B-vitamins and fiber. These foods contain healthy benefits and prove low in calorie when compared with refined food items like white bread and white rice.
Low-fat dairy includes skim milk, plain yogurt (or non fat yogurt), frozen dairy desserts, fat-free or ‘reduced fat’ cheese. They in turn prove to be an excellent source of calcium, protein and potassium.
Lean proteins are not only healthy but also an ideal option for weight loss. They are found in fish, chicken and turkey (poultry breast), beans, lentils, extra lean cuts of beef, peas, egg whites and tofu.
Vegetables and fruits are one of the best choices for a balanced meal. When eaten in controlled portions they prove very healthy because they offer antioxidants, vitamins, minerals and fiber, and hence are a complete package for a balanced meal. Plant oils are derived from plant sources and are pressed, as in olive or safflower, or in foods such as nuts and avocados. Olive oil is said to be healthy alternative than regular oil like sunflower oil.
The ideal meals during the day could begin as follows:
Breakfast could begin with whole-wheat oatmeal, English muffin or a cereal, with a single serving of fruit like apple or banana. A glass of skimmed milk with the fruit, would prepare for a busy day ahead with low calories.
For lunch, an ideal approach is to have a sandwich which contains chicken, turkey or a small serving of beef, which can contain tomatoes, low fat cheese or even a little mustard. Salad with the sandwich is always nutritious or alternative of a cup of plain non-fat yogurt is good and 1/2 cup sliced fruit of your choice can improve on the taste.
Finally for dinner, serving of whole-wheat pasta is ideal, or boiled brown rice with 2 cups of baby spinach is a tasty option. Serving of fish or chicken is also suitable for dinner, a nice healthy drink of fruit juice or a glass of wine is always okay on alternative
Healthy Balanced Diet
- Food calorie chart - Simple calorie counter
This is a calorie chart comprising most common fruit, vegetables and meat products and their calorie value. In addition there are 10 basic low calorie dishes that could be used during dieting.
- Lose 10 pounds in a week- 7 Day Diet Plan
I discovered this ultimate diet plan when i was in desperate need of one. I had a fitness exam and needed to lose 5 pounds. If you want to lose 10 pounds in a weak you have come to the right place. By following this diet plan you'll be able to lose..
- Lose 10 pounds in a week - Day 1
This diet plan helps you lose 10 pounds in one week. It's a very healthy diet plan that only requires a balanced diet for seven day. You can continue this diet plan for as long as you like. There are no side effects to this diet plan.
Samira on December 27, 2016:
I'm on day 6, I feel great,I'm hypothyroidism I followed the diet good,except I have half avocado on day 2 the veggy day.I think I'm not supposed to. I ate a lot of fruit on day one.my cloths supper loose, my skin supper healthy, but I lost only 2 pound I'm very confused
J on November 08, 2016:
I really hate tomatoes....is there anything I can substitute them for on that day ?
Leesa on June 17, 2016:
I am on Day 6 and feeling good so far.. No hunger pains, just low energy and a bit grumpy, but otherwise fine.. I can feel as though I have lost a few pounds already.. I am feeling lighter and not bloated at all..
I am looking forward to tomorrow's last day and then moving on to a healthy and balanced way of eating! Thank you for creating this 7 day diet! Cheers!
Mary on March 24, 2015:
I can't wait to start this. I am 15, 5'3 and weigh 150 lbs. I know Im overweight but not obese. I want to land in the zone of 120 pounds and hope this will provide that. I have 2 months of sophomore year left and want to know if i should wait until summer begins to do this?
Alicia C. Ibarra on September 12, 2014:
So far this lose 10lbs in 7Days Diet Is Not Too Bad!! I'm NOT STARVING! I Feel Great, & Started Walking! I'll Post The Outcome of My Experience To Let You Know If It Was A Waste Of Time or Not! I Wish Everyone Who Is Trying It Also, The Best Of Luck & Don't Give Up You Can DO It!
Salome on July 25, 2014:
Hi I am from Australia and I tried all kinds of diet ): I came across this one,I am on my 6 th day and I lost 2 kilos already :)....so on Monday I will do another week lol I am so excited I never lost this weight before ....I love eating all the diff kinds of veggies and fruits,as I was never a veggie lover ,but now I boil all and mash it ,oh it's yummy....I just want to know ,can I use water and veggies or fruit in a Magic bullet ,it makes it like a smoothie .... I don't want to do the wrong thing :-) by the why I cook for hubby and it doesn't worry me,I am too full of veggies and fruit hehe oh and water ...thanks for sharing this diet I am living it :)
Jenny on April 14, 2014:
I truly hope this works - not horribly overweight, but really need to clean eat...
smitha on November 25, 2013:
i am sick because of morbid obesity.i need to lose 40kg.is it alright to repeat this t day menu,till i achieve my ideal weight....
SuzyQ on October 22, 2013:
I'm on day seven of your plan and have not had a BM in four days, is that natural or should I be taking a laxative?
Blessedmoses on September 22, 2013:
Anita on August 04, 2013:
Hey..... I was searching for this and finally found it.....
I ll be going on 7 day diet plan from tomorrow....
I've tried many diet plans before but none worked for me...
Hope it will work on me... I know it will......
thanks a lot Bilaras....
saman zeb on July 31, 2013:
Okay tomorrow is the banana day and soup right? So instead of home made soup can i buy ready to cook vege soup from market. As vegetables are hard to find here.
Edward Happer MSc (author) on July 31, 2013:
@saman zeb try to find fresh fruits and vegetables . it doesn't matter if you can't exactly find the ones i mention just focus on getting fresh stuff . Don't use corn its really not good specially the GMO ones.
saman zeb on July 31, 2013:
Dear Bilaras, I am 5'6 and weighed 190 lbs since i started using this diet plan. Today is my third day of fruitable and have lost 2 lbs. The only thing that bothers me is the lack of availability of fruits and vegetables . I cannot find watermelon. oranges, grapefruits , currents, carrots, cucumber, lettuce or cabbage in our town. therefore, i have used canned peas and corns , onions, potatoes & tomatoes for vegetables day whereas only apples and apricots during fruit days. and one mango on the third day. Now the issue is that i can't only use these fruits and vegetables throughout my diet. I need variety of some sort, because i have to loose 40 lbs . Please help me with it . Suggest something else for the upcoming days. Thanks!
Arwa on June 03, 2013:
So say I finished the 7 day diet plan then I follow the balanced diet you gave ...I won't gain the weight back ?
Edward Happer MSc (author) on June 03, 2013:
@Arwa not when you go for a balanced diet, calculate your daily calorie needs and eat accordingly .
Arwa on June 01, 2013:
Hello! I'm just wondering after I finishe the 7 day diet plan and then I go on to this one I have a feeling that I will gain the weight back because in the 7 day diet plan there is no oats or cereals or even meat
Foyjur Razzak from Dhaka on May 14, 2013:
Yogurt is a superb additions to the diet if you experience infections. These food types contain healthy bacteria that really help to prevent yeast infections. Eating these items will assist enhance your calcium levels while decreasing the amount of unhealthy bacteria within your body.
Edward Happer MSc (author) on February 24, 2013:
@Stickin2it wine is all sugary and not good for diet.
Stickin2it on February 23, 2013:
What about wine? Can I have a glass of Ted on day 6?
Edward Happer MSc (author) on January 25, 2013:
@Ailyn that would be good and try to find farm products for better health.
Ailyn on January 24, 2013:
Can I add chicken or turkey breath to the whole-wheat pasta recipe??
Edward Happer MSc (author) on December 17, 2012:
@ann yes you can use pluse
ann on December 15, 2012:
can i add pluses to this diet that too when afternoon or night
Jasmin89 from Birmingham, United Kingdom on November 24, 2012:
Ok, I will feedback with the result next Sunday.
Edward Happer MSc (author) on November 24, 2012:
@Jasmin89 Well your extensive workout will cover thyroid problem and diet plan will help you lose weight.
Jasmin89 from Birmingham, United Kingdom on November 23, 2012:
What about add coconut oil in a 7 days diet or should I wait until I move to a healthy balanced diet? I'm planning to start a 7days diet tomorrow. Circuit training for 20 mins & outdoor running for 30 to 60mins every morning, is it safe or too much for 7days diet? By the way, I'm hypothyroid.
Edward Happer MSc (author) on October 11, 2012:
Elliptical are safer to use , they provide impact free exercise, middle age and older people should prefer it .
15 to 28 yo should go for treadmill as it helps in training body suited for daily life style. Elliptical trainer is also better for women.
jess on October 11, 2012:
what's better elliptical or treadmill? i prefer elliptical but i just wanna know
Edward Happer MSc (author) on October 05, 2012:
@aneesa check the calorie chart article for olive oil calories and adjust accordingly. I would recommend 3 tablespoon in whole day.
aneesa on October 05, 2012:
bilaras how many teaspoon or tablespoon of olive oil in whole day has to to be consumed .like if im making egg or to grill chicken or make vegetables .
Edward Happer MSc (author) on October 04, 2012:
@aneesa yes that would be a good diet.
aneesa on October 04, 2012:
can i make oat's porriage for the breakfast with 1 cup of milk