Diet is the most difficult and intricate aspect which needs to be studied in greater details. A balanced diet is not necessarily the best suited diet nor the best diet is a balanced diet, as each body chemistry of each person is different and reacts differently in various situations.

Experts have worked out weight in relation to age and built of body but the tables are, by no means, the final word in this regard, as there are many other factors which are held responsible for proper or improper growth. A suitable balance sheet can be drawn to arrive at a decision, whether a person meets the set forth standards. In any case, close relation between height and weight & weight and diet cannot be denied.

Following tables are merely mentioned as general guidelines only, but calorie (energy measuring unit of the body) requirement may have to be adjusted and modified in consultation with your doctor/dietician who will naturally take into account all the relevant factors like age sex, nature of work, calorie required in relation to energy expension, health status, diseases, climatic conditions, food available and suitable. Once a calorie based diet has been worked out, it is necessary to remain in contact with your doctor or dietician as some periodical modifications are quite often required.
General Sources of Food Nutrients

(i) Carbohydrates
Wheats, sugar, grain cereals, jaggery and sweet fruits. Vegetables are deficient in carbohydrates.

(ii) Proteins
Cheese, fish, eggs, milk, pulses, soyabeans, food grains.

(iii) Fats
Saturated and unsaturated fats like vegetable oils, butter, darified butter, corn, sunflower, coconut oils. Vegetables do not contain any fat content.

(iv) Vitamins
‘A’, ‘B’ complex, C, D, E, K etc.

(v) Calcium
Milk is the best source of calcium

(vi) Minerals
Iron, Phosphorus, Zinc, Magnesium, Potassium, Manganese, etc.

(vii) Dietary Fibre
Available in plenty in wheat germ, cereals, unpolished/unhusked wheat, rice, millet, Barley, pulp of fruits, leafy vegetables.