A balanced diet is one that provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins, and 20-30% from both visible and invisible fat.

• Cereals, millets and pulses
• Vegetables and fruits
• Milk and milk products, egg, meat and fish
• Oils & fish and nuts & oilseeds

‘My Plate’ is a plate concept which is designed in such a way that it includes all the food groups in the right proportion which thereby prevents macronutrient and micronutrient malnourishment.

Regular consumption of foods in the right proportion as per ‘My Plate’ model-

• Improves Immunity and resistance to infections
• Maintains good Microbial Flora (beneficial bacteria in the intestines).
• Prevents Diabetes mellitus, Cardiovascular Diseases(CVD) such as heart attack, stroke and many other diseases.
• Maintains appropriate alkalinity and thereby reduces inflammation and decreases the chances of kidney stone formation.
• Prevents insulin resistance and maintains appropriate insulin sensitivity and glycaemic index.
• Ensures adequate intake of fiber and therefore prevents constipation.
• Prevents adverse effects of environmental pollutions and toxins such as heavy metals and pesticides by working as a detoxifying agent.

The My Plate concept for the day represents the proportions of different food groups for meeting 2000kcal. It is not recommended for any specific medical condition or as a weight management diet.