Balance diet

Hafiza Madiha Jaffar

1. CONCEPT OF BALANCE DIET Presented By: Ms. Hafiza Madiha Jaffar Clinical Nutritionist

2.  Balance diet provide all the essential nutrients we need in required amounts for maintenance and growth of all body tissues, regulate all body processes and provide energy to achieve healthy body weight. DEFINITION

3. A balanced diet contains enough amounts of fiber and the various nutrients to ensure good health. Food should also provide the appropriate amount of energy and adequate amounts of water. A balanced diet should be both adequate and wholesome.

4. WHY IS A BALANCED DIET IMPORTANT? It is essential for a healthy body and a healthy mind. You are what you consume! A balanced diet is important to maintain health and a sensible body weight. No single food will provide all nutrients it is essential for a balanced diet that it must contain enough nutrients such as carbohydrates, fat, vitamins, minerals etc.

5. Improper diet may result in… Failure to flourish Poor growth Poor development Poor physical and mental health Infections disease Even death.

6. But even if you take over diet it may leads to… Weight gain Insulin resistance Diabetes Obesity Heart conditions Many other diet related diseases And death.

7. OBJECTIVES OF A BALANCED AND HEALTHY DIET To achieve a healthy weight and energy balance. Elimination of trans fatty acids and saturated fats. Consumption of unsaturated fatty acids. Intake of simple sugar should be limited. Include a high amount of vegetables, fruits, nuts, legumes and whole grains. Intake iodized salt and limit consumption of sodium.

8. Essential amino acids and proteins should form a major part of diet. Avoid consumption of food substances containing artificial preservatives and carcinogens. Foods contaminated with human pathogen should be strictly avoided. Limit intake of caffeine and alcohol. Inclusion of vitamins, minerals and fibers in diet. Consume plenty of water.

9. HEALTHY BALANCED DIET PLAN!!! A proper combination of fruits, vegetables, grains and dairy product will undoubtedly ensure a balanced diet.

10. Vegetables and Pulses Vegetables are rich in vitamins and minerals. Pulses are a source of protein and monounsaturated fatty acids, essential for body. You can consume boiled or cooked vegetables one or two bowls daily. For lunch you can have the following list of vegetables… Cauliflower Broccoli Spinach Tomato Carrot Cabbage Beans etc

11. Fruits Fruits are also a source of multivitamins and minerals. Citrus fruits are rich in vitamin C. You can consume a fruit dish everyday for breakfast. They are also natural source of carbohydrates and fibers. Some of the healthiest fruits are enlisted below. Apple Orange Grapes Strawberries Banana etc.

12. Dairy Dairy products are not only rich in proteins but also in unsaturated fatty acids. A glass of skimmed milk is ideal for breakfast or before going to bed. Children can consume cream enriched milk. They are rich in calcium, required for health of bones and teeth. Some of the most nutritious dairy foods are: Milk Eggs Cholesterol free butter Cottage cheese etc

13. Grains and Cereals A balanced diet must contain adequate proportions of protein. Cereals form an ideal source of carbohydrates. Pulses and grains are rich in fatty acids and proteins. Whole grains contain nutritious substances like iron, magnesium and phosphorous that act as cofactors for the enzymatic activities inside the body. The examples are: Wheat bread Brown rice Oatmeal Pasta Soya bean Cereal and Corns etc

14. Other Products There are some other sources of proteins that play a vital role for body's metabolism. For example, a piece of chicken or fish is considered healthy for lunch. Nuts are extremely loaded with omega-3-essential fatty acids, a vital component for body. Here's the list. Walnuts Almonds Peanuts Chicken and Lean meat Salmon and Tuna etc.

15. NUTRIENT DENSITY Foods are considered nutrient dense when they provide significant amount of nutrients as compared to the calories they contain

16. Milk, Y og ur t , Cheese Meat, Poultry, Fish, Eggs, Dry Beans Bread, Cereal, Rice Pasta Vegetables Fruits Oils, Fats, Sweets Calcium Protein B-Vitamins Carotene Carotene Vitamin A Protein B-vitamins Iron Vitamin C Vitamin C Vitamin D Riboflavin Iron Fiber Iron Fiber Vitamin E Vitamin A,D Zinc Fiber MAJOR NUTRIENTS FOUND IN THE SIX FOOD GROUPS

17. Everyone requires essential nutrients and adequate energy. The proportions differ at different stages of life cycle Propo r t i ons n ee ds a re a lso di f f e r between males and females Lifestyle also affects our daily requirement REQUIREMENT

18.  Various factors determine our needs include: Age Sex Physical activity Profession Physiological condition of the body FACTORS AFFECTING DIETARY NEEDS

19. RECOMMENDED DIETARY ALLOWANCES (RDA)  Recommended dietary allowance or RDA are developed for healthy populations by a committee of scientists

20. The first Recommended Dietary Allowances (RDAs) were developed by the United States government in the early 1940s. Other countries have similar recommendations. Recently, US and Canadian scientists pooled their resources to modify developed a more detailed set of nutrition recommendations collectively called the Dietary Reference Intakes or DRI.

21. Recommend the required amounts of all nutrients including: Energy, Protein, Fats, Minerals and Vitamins whi c h must be c onsum e d i n o r d e r t o mai n tain p r op e r nutritional status and prevent disease

22.  These recommendations are suggested for different age groups and for people involved in different lifestyle based on their physical activity  Each country tend to have its own dietary recommendations