Balanced Diet 05

1. Balanced Diet -

2. Balanced Diet • The nutrients to be supplied daily in the right proportion for optimum utilization and proper body maintenance. This can be achieved by taking a balanced diet every day. • Definition – “ A balanced diet is one which includes all the nutrients in correct proportion or adequate amounts to promote and preserve health.”

3. Dietetics– Is a science that deals with the adequacy of diets during normal life cycle & modification required during diseased conditions. • Menu planning – Is the process of planning & scheduling intake of meals for a general or specific individual requirements.

4. A balanced diet should provide around 60-70% of total calories from CHO preferable from complex carbs.About 10-15% from proteins & 20-30% from fat. In addition a balanced diet should provide other non- nutrients i.e. dietary fiber ,antioxidant,phytochemicals which gives +ve health benefit

5. Balanced diet does the following • Meets nutritional requirements. • Prevents degenerative diseases. • Improve longevity. • Prolong productive life. • Improve immunity. • Increase endurance level.

6. Antioxidant–Vitamins C,E,A , beta-carotene and selenium protect the body from free radical damage . Phyto chemicals –polyphenols,flavones etc Spices – Turmeric ,ginger, garlic cumin seeds and cloves are rich in antioxidant.

9. Factors to be considered for balanced diet 1) Recommended Dietary Allowances (RDA) RDA is defined as the nutrient present in the diet which satisfies the daily requirement of nearly all individuals in a population RDA depends on many factors – Age Sex Physical work Physiological stress

10. 2) Food Exchange Lists- Is the groups of measured foods of the same proteins, fats, carbohydrates & calorific values

11. 3) Five Food Group System- The five food group plan permits an individual to plan a menu to achieve nutrient intake as specified by RDA • Cereals grains & products • Pulses & legumes • Milk & meat products • Fruit & vegetables • Fats & sugars

12. ERA (Estimated Average Requirement) • TUL (Tolerable Upper Level) • AI (Adequate Intake) • LTI (Lower Threshold Intake)

15. 7 nutrients in balanced diet

16. Principles of planning diets • Meets nutritional requirement • Meal pattern must fulfill family needs • Meal planning should save time & energy • Economic consideration • Meal plan should give maximum nutrients • Consideration for individual likes & dislikes • Planned meal should provide variety • Meals should give satiety

17. Basic Guidelines for Planning Balanced Diets The total calories distributions • 60-70% of calories from carbohydrates • 10-20% from proteins • 20-25% from fat

18. Dietary Guidelines Recommended by ICMR • Eat variety of foods. • Ensure provision of extra food & healthcare for pregnant & lactating women . • Promote exclusive breast feeding for six months & encourage B.F.till two years. • Eat plenty of fruits & vegetables. • Ensure moderate use of edible oils, animal foods& butter/ ghee. • Overeating should be avoided to prevent overweight/obesity.

19. Use salt in moderation • Practice right cooking methods & healthy eating habits. • Drink plenty of water & take beverages in moderation. • Minimize the use of processed foods rich in salt,sugar&fats. • Exercise regularly & be physically active.

20. Budgeting of food • Expenditure on food is an important & often largest part of the family ‘s budget. The following factors to be consider while budgeting of food • Number of family members • Family income Local market • Home prepared & convenient food • Snacks items & beverages • Alternative marketing choice

21. Calculation of balanced diet for different categories of people Steps involved in planning a menu • Step I - Identify RDA • Step II - Prepare food list a. using ICMR tables b. using exchange lists • Step III - Plan the menu