Many people wonders whether their weight is okay or they are in the list of overweight or underweight individual. Although weight and body mass is something that’s beyond the human hand control but there’s a trend of perfect body shape running globally. So, everyone who seems slim wants to gain some weight and the fatter one is always in a hurry to lose weight.
Although it’s very difficult to predict what should be a perfect weight because everyone gets a different metabolism type, but here’s given a healthy diet plan which every human body needed standardized by age.
FOR MEN
Men aged between 19 to 50 years required 2,400 to 3,000 calories daily.
The daily intake of their balanced diet is given as:
Carbohydrates 270-390 gram present in bread, beans, potatoes
Fats/Lipids 30 grams present in egg, nuts, cheese
Proteins 56 grams present in dairy products, Meats-beef, lamb, chicken.
Vitamin A 600 µ gram present in milk, cheese, fish
Vitamin C 75 milligram present in citrus fruits, strawberry, broccoli
Vitamin D 5 µ gram present in red meat, liver, egg yolk
Vitamin K 80 µ gram present in kiwi, pomegranate, avocados
Water 3.7 liters/day
FOR WOMEN
Women aged between 19 to 50 years required 1,600 to 2,400 calories everyday.
The daily intake of their balanced diet is given as:
Carbohydrate 225-325 gram present in bread, beans, potatoes
Fats/Lipids 20 grams/day present in egg, nuts, cheese
Proteins 46 gram present in dairy products, Meats-beef, lamb, chicken.
Vitamin A 600 µ gram present in milk, cheese, fish
Vitamin C 75 milligram present in citrus fruits, strawberry, broccoli
Vitamin D 5 µ gram present in red meat, liver, egg yolk
Vitamin K 80 µ gram present in kiwi, pomegranate, avocados
Water 2.7 liters/day
Have a healthy diet!