Balanced Healthy Diet Chart For Weight Loss With 50 Super Foods

Who hasn’t had a movie night at home with a large bag of chips, popcorn, and Cokes? Indeed, it does sound magical and entertaining, but don’t you feel sluggish or gassy?

Now, don’t disregard it as your imagination; the food we choose greatly impacts our overall health and well-being. So, here we present a good healthy food chart with superfoods to supercharge your health!

Nobody would knowingly fill your car with diesel when it runs on petrol, right? Similarly, you wouldn’t want to harm your body by eating unhealthy foods when you know it thrives on nutrient-rich, delicious food. By filling it with the right foods, we can fuel our energy levels, fight off illness, and keep our minds sharp.

Are you ready to ditch the mystery and confusion around healthy eating? Buckle up because we're about to embark on a delicious journey to explore superfoods that can transform your health. We’ll also create a healthy food chart to keep you fit as a fiddle!

What is a healthy food chart?

When it comes to healthy foods, it’s natural for you to get lost in the pool of options. Determining what to put on your plate and how much could be challenging. This is where a healthy food chart comes in handy. It’s like a guide that helps you identify the right foods in apt amounts for maintaining your health. 

A healthy food chart typically categorises various foods based on their nutritional value. It might group fruits and vegetables together, whole grains in another section, and lean protein sources in another.

With this distinction, you can easily create balanced meals that incorporate a variety of essential nutrients. However, a healthy diet chart is not universal; you can modify food choices to meet your unique needs.

If you’re troubled by digestive discomfort, incorporating probiotics from The Good Bug can make a noticeable difference. Are you inspired to start eating healthy? If so, we’ll show you how to create a simple healthy food chart to help you reach your health goals!

How to make a healthy food chart?

Do the memories of making colourful charts with beautiful designs at school come to your mind when you think about creating a healthy food chart? It’s more or less the same but a little lighter on the creative and design part!

Making a food chart filled with nutritious and delicious foods is much simpler, but you need to do some planning before sticking it out in the open. So, here are a few things to consider while building your personalised diet chart:

• Identify the food groups: A balanced diet includes fruits, vegetables, proteins, grains, and healthy fats. As each food group nourishes you with different nutrients, you must include them in your diet chart.

• Check portion sizes: Though all these foods are essential for the body, you mustn’t overdo it. Consider your age, gender, weight, height, and activity level to determine how much you must eat. However, an ideal thumb rule is to fill half your plate with fruits and vegetables, a quarter with proteins, and include healthy fats as integral parts of those sections.

• Experiment with different food choices: How would you feel if you were given chapati and dal daily for dinner? So bland and dull, right? While making a food chart, try mixing and matching different dishes that are not only nutritious but also stir your taste buds. Also, remember to make your plates colourful.

• Add a reminder for fluid intake: In your excitement to plan a meal and try new dishes, do not forget your hydration companion—water! Include a reminder on your chart to stay hydrated throughout the day. You can also add a few healthy drink options to your food chart.

Add dietary fibers from The Good Bug to boost your digestive health. Now, don’t get worked up if you’re finding it difficult to create a diet chart on your own. You can always seek the help of a registered dietitian or nutritionist to plan your meals based on your needs and goals.

Read on to find the foods you must include to make your food chart balanced, healthy, and tasty. 

List of superfoods to include in your diet chart

Though we’ve emphasised the importance of fruits, vegetables, whole grains, proteins, and healthy fats, many are confused as to which food items in each group serve their purpose. Cheer up, as we’ve pulled together a list of superfoods to help you build your perfect healthy food chart.

Fruits

Fruits are a delightful and essential part of any healthy food chart. They're packed with essential vitamins, minerals, and fiber, all crucial for optimal health. In addition, their natural sweetness makes them a guilt-free way to satisfy your cravings. Let's explore a few fruits to include in your chart:

• Apples

• Avocados

• Bananas

• Blueberries

• Strawberries

• Raspberries

Vegetables

Vegetables aren't just a boring side dish; they're vibrant powerhouses packed with essential nutrients that keep your body functioning at its best. Their low-calorie content makes them perfect for filling your plate without filling you out. Here are some veggie superstars to add colour and variety to your food chart:

• Cucumber

• Carrots

• Tomatoes

• Leafy Greens

• Onions

Proteins

Proteins are vital building blocks for your body, playing a crucial role in muscle maintenance, repair, and keeping you full and satisfied. When crafting your food chart, incorporate these foods that contain proteins:

• Lean meats - Chicken, beef, lamb, etc.

• Fish - Salmon, tuna, sardines, etc.

• Eggs

• Plant-based proteins - Lentils, kidney beans, and chickpeas

Whole grains

Whole grains offer sustained energy and balanced nutrition. They provide a slow-burning source of complex carbohydrates that energise you throughout the day, all while packing a punch of fiber and essential nutrients. Here are some whole-grain food options to consider:

• Oats

• Quinoa

• Brown rice

• Millets

• Barley

Healthy fats

Do not be hesitant, thinking fats add calories and disrupt your weight management plans. Healthy fats are crucial for a balanced diet, as they help with hormone production and brain function. Include the following healthy fats to make your food chart wholesome:

• Avocado

• Olives

• Nuts and seeds - Almonds, walnuts, chia seeds, flaxseeds, etc.

• Olive oil

Dairy

Dairy products can be a valuable source of calcium and protein. However, for those with lactose intolerance, following a vegan diet, or simply looking for alternative options, there are fantastic plant-based choices available. Here's how to create a well-rounded dairy section on your food chart:

• Low-fat dairy options - Low-fat yoghurt, milk, and cheese

• Plant-based alternatives - Almond milk, soy milk, and oat milk

You didn’t realise there were so many choices, did you? Now, let’s create a good healthy food chart that blends all these nutrient-rich foods.

Sample food chart for a balanced diet

If you’re keen to follow a proper diet and get all the essential nutrients, the given food chart is a healthy start. However, this is only a guide; you can customise it based on your preferences and dietary needs. Feel free to swap out options or adjust portion sizes to create a personalised plan that works for you. Let this healthy food chart inspire you to care for your health by adopting good practices.

 

 

 

 

 

 

 

Haven’t you brought these vibrant and healthy foods to your plate yet? Stop thinking and start doing! Keep the above healthy food chart as a reference, and cook your meals with a dash of flavour and plenty of nutrition. Create your magic in the kitchen to enjoy a healthier, fruitful life. 

Do you need an extra push? The Good Bug offers a wide range of prebiotics and probiotics tailored to your special needs. Connect with our experts today to choose the one that fits your goals. 

References

https://www.livofy.com/health/healthy-food-chart/

https://www.metropolisindia.com/blog/preventive-healthcare/diet-chart-for-weight-loss-for-both-men-and-women

https://www.lybrate.com/topic/indian-diet

https://www.chp.gov.hk/en/static/90017.html

https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

https://www.healthline.com/nutrition/50-super-healthy-foods

https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/