Eating is one of the most important aspects in our lives because the aftermath of eating results in energy to do the things that we want. Therefore it is important to determine what to eat, when to eat, and how much to eat.

Meals are taken at specific times when the body needs to energy to recharge. But this is where it becomes important to know how much to eat as the extra food gets stored as fat in the body and leads people to become overweight. Hence it is of utmost importance to determine the optimal requirement of food and space it evenly over a period of time so that the body is neither starving nor too full at any point of time.

How much do we need?

A normal adult human male needs 2000 calories of food while an adult female requires 1600 calories. The difference in the intake is due to difference in the anatomy and metabolism of the genders.

The calories have to include all the major food groups namely carbohydrates, proteins, vitamins, fats and minerals.

They have to be balanced as any change in the amounts requirements alters the body mechanisms. Such as if a meal only comprises of carbohydrates, then the body becomes lethargic instead of being active after a meal. This is due to the imbalance in the intake of the food groups.

Also the meals have to be evenly distributed which means that individuals should eat something every couple of hours to keep it from starving. If the body is starved and allowed to go without food for long hours, the consequence of it often seen to be overeating. It is important to keep these in mind to have a healthy body.

An ideal diet plan for a normal person

The ideal diet plan for a normal individual; both male and female; would include at least three major meals with two small meals in between.

There is only a difference of quantity of food eaten by males and females, the rest of the requirements are same. The ideal food regime would include a breakfast with carbohydrates with proteins like eggs or bacon. It should also have a fruit with beverage such as tea, coffee, milk or juice. Caffeine is often seen to become a major food group especially among working individuals.


Breakfast should be followed by a small meal of nuts or fruits within a couple of hours.

Lunch & evening snacks

Lunch is a meal that tends to become the heaviest meal of the day and is regarded to be better than heavy dinner. The meal should include a balanced mixture of food and too much greasy or oily food should be avoided. Evening snacks can again either be fruits or cake or tea and cookies. There is a variety of options available for the evening snacks.


Dinner should always be kept simple and light usually including salad and soup.


There is a need for about 5 meals a day for an average adult with normal health conditions. The meals should be spaced over a period of time to keep from overlapping with each other. This makes a balanced eating pattern and helps to maintain a healthy mind in a healthy body.

Have you planned your meal yet?