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Healthy Diet Chart & Nutrition Guide

Balanced Meal Plans for Optimal Health & Wellness

Food Pyramid - Daily Nutrition Guide

Sweets & Fats
Use Sparingly
Protein
2-3 Servings
Dairy
2-3 Servings
Vegetables
3-5 Servings
Fruits

2-4 Servings
Grains

6-11 Servings

Daily Meal Plan

Breakfast (7:00 AM - 8:00 AM)

Healthy Options:
  • Oatmeal with fruits
  • Whole grain bread
  • Eggs (2-3)
  • Milk or yogurt
Avoid:
  • Fried foods
  • Sugary cereals
  • White bread
  • Processed meats

Lunch (12:00 PM - 1:00 PM)

Healthy Options:
  • Lean protein (chicken/fish)
  • Brown rice or quinoa
  • Mixed vegetables
  • Salad with olive oil
Avoid:
  • Fast food
  • Fried items
  • Heavy sauces
  • Large portions

Dinner (7:00 PM - 8:00 PM)

Healthy Options:
  • Grilled fish or tofu
  • Steamed vegetables
  • Small portion of grains
  • Light soup
Avoid:
  • Heavy meals
  • Late night eating
  • High-fat foods
  • Large portions

Healthy Snacks (Between Meals)

Fruits
Apple, banana, berries
Nuts
Almonds, walnuts (10-15)
Vegetables
Carrots, cucumber

Daily Calorie Needs

2,000

Average Daily Calories

Carbs
45-65%
Protein
10-35%
Fats
20-35%
Fiber
25-30g

Water Intake

8-10

Glasses per day

Stay hydrated throughout the day

Meal Timing

  • Breakfast: 7:00-8:00 AM
  • Lunch: 12:00-1:00 PM
  • Dinner: 7:00-8:00 PM
  • Snacks: 10:00 AM & 4:00 PM

Special Diet Plans

Weight Loss
  • Calorie deficit
  • High protein
  • Low carbs
  • Regular exercise
Muscle Building
  • High protein
  • Complex carbs
  • Healthy fats
  • Strength training
Heart Health
  • Low sodium
  • Omega-3 fats
  • Fiber rich
  • Antioxidants

Note: This diet chart is a general guideline. Consult with a nutritionist or healthcare provider for personalized meal plans.