A Balanced Diet Formula

A proper diet for a person can vary a lot from person to person as per their current health condition and their taste of foods. However, an ideal formula to frame someone's diet can be as follows.

The formula of quantity or amount of food throughout the day -

Let us first define the amount of food which we will refer to in the formula below.

• Heavy meal -- after having this we may feel uneasy or face difficulty moving freely.
• Moderate meal -- after having this we should not feel as after taking a heavy meal. It should give a feeling of full satisfaction of having the meal without any problem.
• Light meal -- after having this the body should be feeling light and maybe a little space is still left in the stomach.

Here is the formula.

1. Avoid heavy meals anytime.
2. Take moderate meals both in Breakfast and Lunch. If you can't have a proper lunch at the proper time then I would suggest taking the breakfast towards heavy but not very heavy, i.e. slightly more than moderate quantity.
3. Take a light meal for dinner.

The formula of balanced nutrients throughout the day -

1. Keep both protein and carbohydrate in equal portions.
2. Keep a decent amount of vitamins and minerals in all the meals.
3. Take water as per your thirst and at minimum, the ideal amount of water should be throughout the day. Take more water in the 1st half of the day than the 2nd half.

For instance, the following table will answer your doubts or give you an idea about which food supplies which nutrients as said in the above formula. This table is a quick diet reference for a health-conscious person or someone who is suffering from tiredness, weak bones and muscles.

Nutrients	Foods
Carbohydrates	Rice, Chapati, Oats, Bread, Sweet potato, etc.
Proteins	Meat, Fish, Eggs, Beans, Nuts, Milk, etc.
Vitamins
Vitamin D	Fatty fish, Liver, Cheese, Cod liver oil
Vitamin K2	Liver, Eggs, Meat
Minerals
Calcium	Milk, Yoghurt, Tofu, Cheese, Green leafy vegetables, Cheese, Dry fruits
Zinc	Spinach, Flaxseed
Magnesium	Avocados, Bananas, Nuts, Lentils, Beans, Soybeans, etc.
Iron	Spinach, Liver, Legumes, Red meat, Quinoa, Broccoli, etc.

Also, take daily 6-8 glasses of water as standard water intake.

N.B. Please consult with a doctor or dietitian for serious illness or when it is important for you. This is neither a replacement for a professional diet recommendation nor it is a detailed one. You may use it just for a quick and ready reference of Nutrients vs. Foods.