Healthy Nutrition plan 2024

Healthy Nutrition Plan for  every age group 15 to 45 

Healthy Nutrition plan 2023 Before understanding, you have to understand one word "Food" This is the word which you have been hearing, seeing and understanding since childhood till now. Our food includes many things like plants, vegetables, fruits, grains (wheat, rice, maize, millet, lentils, gram), flowers, oil, meat, seafood, water, milk, burger, chili potato, noodles, chips, poultry food and food prepared by machines, etc. 

Healthy Nutrition plan 2023,what are the healthy nutrition and examples,what are the 4 rule of healthy nutrition plan,how do I create a nutrition plan
Healthy nutrition plan 2023

Food calms our hunger. When all living beings take food, that food gives us energy. To maintain life or to develop Food is needed for survival, when we consume food then "metabolism" of that food takes place and we get nutrients from that food. We will not get nutrients from any food until the food is metabolized inside our body. 
Now you must have understood very well that how we get nutrients from food. It is not necessary that nutrients are present in every food, this was my first aim to explain to you, I hope you must have understood that nutrients are present in all food. Elements do not exist and how do we get nutrients from food. If you liked this article, then you can read it further.

What are the healthy Nutrition plan and examples

healthy Nutrition plan is one that provides energy to your body, develops the body and helps the body to flourish.  It helps in preventing future health related diseases like heart disease, diabetes, cancer, obesity, malnutrition, kidney disease, liver disease, lung disease etc.  A healthy diet plan contains all those nutrients which we get from different food and are beneficial for our body.  Our healthy diet plan includes those nutrients which play an important role in keeping our body healthy, let us give you their examples ( carbohydrate, protein, fat, minerals, vitamins). See below

What is 6 basic healthy Nutrition

Nutrition                    Source Examples

1-Carbohydrate - source examples

  • wheat
  • rice 
  • millet                                                      
  • maize 
  • breads etc

2-Protein -  source examples 

  • milk products
  • Meat                                                 
  • Poultry
  • Dry fruits etc
  • Cereals

3-Fat - source examples

  • sunflower
  • soy 
  • corn
  • nuts                                        
  • seeds 
  • fish

4-Minerals - source examples

  • meat
  • cereals
  • fish
  • milk and dairy foods
  • fruit and vegetables
  • nuts
5-Vitamins - source examples

  • Fruits
  • Vegitables
  • Dry fruits
  • Nuts

What are the 4 rules of a healthy nutrition plan

4 rules of a healthy nutrition plan can work for you, when you do not need extra diet, by extra diet, I mean that you do gym, or you are pregnant, breastfeeding there is no injury, sick, or any dietician If you have made your diet chart due to some disease, then these 4 rules of healthy nutrition plan can be useful for you.

1- Rule Carbohydrates

An adult consume 45% to 65% of their total calories from carbohydrates 20% to 35% from fat and 10% to 35% from dietary.

An adult male, whose age falls between 18 years to 50 years, needs 200 to 320g/d of carbohydrates daily. Say the same thing for an adult woman whose age falls between 18 years to 50 years, she needs 180g/d of carbohydrates daily. to 230g/d need day. 1g of carbohydrate provides 4 calories

2- Rule Protein 

Whether it is a woman or a man, 0.8g/kg of body weight requires protein. But there are some conditions when there is a need for more protein, either the woman is pregnant or is on milk feeding, she needs 1.1g/kg body weight. 1g of protein provide 4 calories of energy.

3- Rule Fat

Omega 3 fatty acid also known as alpha linolenic acid 1.6g/d for men and 1.1g/d for adult women is sufficient. Do the same thing with linolenic acid which is an omega 6 fatty acid, it needs 12g/d for women and 17g/d for men. 9 calories of energy is available in 1g of fat. 

4-Rule -click

 Do you consume more Daily healthy nutrition plan by adults

How do i create a healthy nutrition plan

I will tell you how you will make a healthy nutrition plan, now you must have read above that how much carbohydrate, protein and fat you have to take in your daily or daily food. 

I have told you all this above.  Sources of carbohydrates, sources of proteins, sources of fat I have given you in examples.  If you want to know about vitamins, minerals and micronutrients, then click on the link which I have given in blue color and know, how much protein, carbohydrate and fat is needed in an adult's healthy nutrition plan.  According to this, prepare your healthy nutrition plan keeping in mind your weight. See below⬇

Healthy Nutrition plan for athletes

I will tell you which nutrients should be taken in what quantity by an athlete in his diet.  An athlete spends energy using his physical ability, due to which he has to take maximum carbohydrate and fat in his healthy nutrition plan, whose quantity I tell you carbohydrate-230g to 320g daily like 1g carbohydrate contains 4 calories.  If you have daily 300g carbohydrate now convert it into calories like 300x4 = 1200cal, in the same way you will need fat as 1 gram of fat contains 9 calories, in the same way how much fat you have to take as if you have taken 100g fat now  To convert it into calories, 200x9 = 1800cal.  Now in the same way you have to take 300 grams of protein and convert it into calories like there are 4 calories in 1g of protein now 300x4=1200cal.
so how many total calories did you take in your food today

 Carbs     =1200cal
 Fat          =1800cal     
 Protein  =1200cal

Total calories = 4200cal 

Similarly, you have to prepare your healthy nutrition plan, if you still face any problem, then you can contact us, you can mail us at

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