Eating a well balanced diet will help one lead a healthy life. It also will help to maintain a balance in the production of hormones, which leads to harmony in the body-mind relationship. Food imbalance will bring complications in the long run, such as being overweight and related troubles. The food we eat will be digested and released into the blood as energy. When we eat more than our body’s requirement, the excess energy will be converted and stored in fat cells as energy. If the process continues, it will make body weight go up.

Food balance for a healthy body means the right ratio of carbohydrates, protein, and fats, and the necessary vitamins and minerals in daily food consumption. The variation in food quantity or proportion may differ depending on the age, the characteristics of a person (a muscular, active person or a weak, sedentary person), and the body’s total energy requirement due to various physical and mental activities. It will be different for a normal person than for an athlete. Players at different levels (amateur, professional, etc.) must take into consideration their total energy consumption and eat accordingly.

Carbohydrates--These are micronutrient molecules containing carbon, hydrogen, and oxygen. They are found in foods such as rice, pasta, bread, potatoes, fruits, sweets, vegetables, etc. There are simple and complex carbohydrates. Both release energy to the body through the blood in the form of glucose. Simple carbohydrates, like sugar, fruits, and sweets, can be easily digested and can be found in the blood in the form of glucose soon after the digestion of food. Complex carbohydrates are rich in fiber. They are found in vegetables, fruits, grains, cereals, etc. It may take more time for the digestion of these and for them to release their energy into the blood. The blood carries these micronutrients to the required parts of the body.

Fiber-rich foods are good for intestinal functioning. In our daily food intake, carbohydrates should account for the major part (60-70 percent). Depending on the age and physical activity of a person, this can be increased or decreased in proportion for weight loss or weight gain purposes. Units of caloric energy are kilo calories (kcal). The caloric value of carbohydrates is approximately 4 kcal/gm.

Protein--Its function is to help in the rebuilding and restructuring of cells, which helps to build muscle. Meat, fish, eggs, etc., are good sources of protein. Caloric value is approximately 4 kcal/gm.

Fats--Participate in cell repair and reconstruction and also in the secretion of hormones and enzymes, as well as thermal protection of the body, etc. Oils, dairy products, nuts, etc. are good sources of fats. Caloric value is approximately 9 kcal/gm.

Vitamins--These are essential for the proper functioning of organism and are found in vegetables, fruits, dairy products, meat, seafood, etc.

Minerals--These participate in the cell construction of our body (bones, teeth, etc.) and also help regulate and protect many chemical reactions in the body. They are found in vegetables, fruits, dairy products, meat, seafood, etc.