Meal planning is preparing an agenda of diets with adequate nutrition for each member of the family inside the available resources.
A balanced diet program is one which contains various kinds of foods such quantities and proportions so the need for calories, proteins minerals, vitamins along with other nutrients are adequately met. A little provision is perfect for extra nutrients to resist short duration weakness. Everyone ought to know about the requirements/needs of body when it comes to nutrients/energy and on the foundation of this diet should be planned. What we eat requirements could be defined directly into 4 groups namely: Growing Children- Teenagers, Adults and Elderly.
The daily dependence on individual diet is determined by growth status (age, sex, weight and height), physical activity and physical stress or illness according to the recommendation from the nutrition expert number of the ICMR for dietary allowances.
A balanced diet includes a major role in achieving long healthy life
- It will help in controlling bodyweight, heart rate and BP.
- Rise in exercise capacity and muscle performance.
- Improves blood sugar levels, lowers harmful cholesterol and triglycerides and boosts the beneficial HDL cholesterol.
- Produces physical and mental relaxation.
Children and Adolescents
Growing kids routinely have finicky diet plans and irregular eating patterns. Simultaneously most of them very active over these years and because they grow, nutritional requirements increase and optimum nutrition is essential, not only for his or her good health, but additionally to reduce the chance of diseases later. While preparing balanced diet for all age group, a child’s breakfast ought to be planned rich in fiber cereal with skimmed milk. In addition to this 1-2 slices of bread with peanut butter/jam and 200ml of fresh juice could be given. For school lunch, a vegetable/chicken sandwich and yogurt with fruits is a good idea. On returning from soccer practice, the child can also enjoy a healthy snack for example whole wheat pancakes along with a fruit. Supper could be a typical family meal with soup, about 60 gram of pasta with vegetables or some rice and vegetables. While focusing on meal plans for various age groups, the homemaker could also need to take proper care of needs of adolescents. Adolescence is characterized in the age of 12 /13 to around 17/18. The foods in breakfast, lunch, mid afternoon and supper with this age group could possibly be the same as that for kids but the quantity must be modified according to their physical activity levels and BMI.
Diet for 30 years to 45 years- Adults
Diet plans for different age ranges would also involve planning for a nutritive diet for active adults – men and women in the family. The breakfast can start with bran flakes, porridge or oatmeal taken with 200ml of skimmed milk. Juice or a cup of coffee/tea could possibly be the beverage. For any quick lunch at office, a sandwich prepared with granary bread, essential olive oil based spread and vegetables/chicken/tuna in low fat yogurt as several fresh salad could be taken. Mid after noon or early evening snack if taken ought to be light – an oatcake with coffee or perhaps a seasonal fruit is a great choice. The supper as described above could be taken with your family.
Diet after 50 year of Age- Elderly
A homemaker that has a good idea of caloric requirements of members of the family can effectively make diet plans for different age group including early elderly people in family. Moderately active and reasonably healthy old people may take the meals as described above for adults although the quantity again must be moderated. At times therapeutic diet are usually necesary for people suffering from certain diseases. In readiness meal plans for various age groups, the homemaker may consult a physician or nutritionist to incorporate healthy foods in diets of elderly.