We have all seen by now the danger of being overweight. Obesity causes high blood pressure, heart disease, diabetes & many other health-related problems which can be fatal in the long run. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease, infection, hair & skin problems.

How do you strike a balance?

Regardless of our body weight, we need to eat certain foods in specific proportions every day.

The various foods can be divided into seven groups.

The first group consists of milk & its products. An adult requires 2 to 3 servings of milk or milk products every day & a child need to have a  minimum 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones & teeth) & vitamin B complex.

The second group contains fats & oils (like butter, cream, vanaspati, ghee). The minimum daily fat/oil intake should be 3 teaspoons. This is chiefly the energy providing group.

The third group is that of cereals. These are valuable for protein, Iron, vitamin B complex & calories. They provide roughage that allows easy bowel movement & keeps the digestive system in order. Items include various types of bread, chapattis, idli’s, dosa, macaroni, noodles, rice etc. any of these should be taken in every major meal i.e 3 servings per day.

The fourth group is that of proteins (bodybuilding) it contains lean meat, fish, chicken for non-vegetarians & nuts, dals & beans for vegetarians. One to two servings from this group is a must in our daily routine.

The fifth group is a provider of vitamin A (for eyes) & iron (blood formation). This includes all the green leafy vegetables & other vegetables like spinach, methi, collards, iceberg lettuce, romaine lettuce, kale, sweet potato, pumpkin, carrot, broccoli, tomatoes, red bell peppers, etc. Besides maintaining the health of eyes & the skin, these vegetables have roughage enough for regular elimination (bowel) habits. 1 or more servings of this group are essential in our daily routine.

The sixth group contains all the remaining vegetables & fruits. This vegetables & fruits include apple, strawberries, kiwi, avocado, pineapple, beetroot, papaya, yellow peppers, etc. One or more servings of this group is also essential in our daily routine. This group is a provider of all the vitamins & minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes & the health of our hair.

A last group is an important group since it provides us with vitamin C. This vitamin is necessary for the health of our gums & blood vessels. It also protects us from contracting any kind of infections, especially cold & cough. Vitamin C sources are all citrus fruits like oranges, & lemons, tomatoes, amla, grapefruit, Brussel sprouts, black currants, melons & cauliflower. Even green chilies & capsicum are rich in vitamin C. One serving should be included in the daily routine.

Sugar is not mentioned in the seven groups since it provides only empty calories & does not come under the category of the essential food items. Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary for our daily routine to maintain a balance among all the nutrients. So keeping the various food groups in mind, it becomes simple to have a balanced diet.