Basics of Balanced Diet - Macro and Micro nutrients.pptx

Balanced Diet

1. welcome

2. What is food? Food is any edible substance (solid or liquid, hot or cold, cooked or uncooked) which when taken in the body (ingested) provides it with the necessary nutrients in order for it to function effectively.

3. The basic function of food is to keep us alive and healthy . Nature has provided a variety of foods for man to consume and be healthy. We consume food for maintenance of health, growth and to develop greater resistance against infections .

4. CLASSIFICATION OF FOODS Foods of animal origin Foods of plant origin

5. What are Nutrients??? Nutrients are chemical substances found in food . Organic and inorganic complexes contained in food are called nutrients.  

6. They are broadly divided in to… Macronutrients : proteins fats carbohydrates Micronutrients : vitamins minerals

7. A diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity. What is Balanced Diet???

8. There is no single food with correct amount of all essential nutrients. Balanced diet achieved by eating variety of foods.

9. Why is a balanced diet important??? It is essential for a healthy body and a healthy mind. A balanced diet is important to maintain health and a sensible body weight.

10. Recently ICMR has prescribed Basic IV food groups

11. A food pyramid is a pyramid – shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.

12. Energy giving foods Cho, proteins & fats

13. Body Building Foods Pulses and nuts, Milk, meat, eggs and fish

14. Protective Foods Milk, egg, liver, fruits and vegetables

15. EFFECTS OF POOR NUTRITION ON HEALTH 1.INCREASE RISK OF HEART DISEASE 2.INCREASE RISK OF CANCER 3.INCREASE RISK OF DIABETES 4.INCREASE RISK OF HIGH BLOOD PRESSURE 5.INCREASE RISK OF LOW SELF ESTEEM DUE TO OVER WEIGHT OR UNDERWEIGHT 6.LACK OF ENERGY 7.DEALING WITH EMOTIONS AND FEELINGS IN A NEGATIVE WAY

16. Healthy Diet Practices

17. Energy derived from cereals should not be more than 75 percent

18. It is better to include two cereals in one meal like rice and wheat or millets or rice

19. Whole grain cereals parboiled grains or malted grains give higher nutritive value

20. Flour should not be sieved for chapathi as it reduces bran content

21. Minimize refined cereals like maida

22. To improve the cereal and pulse protein quality minimum ratio of cereal protein to pulse protein should be 4 : 1. In terms of the grains it will be eight parts of cereals and one part of pulses.

23. Two or three servings of pulses should be taken every day. Germinated pulses are more nutritious

24. One egg weighs around 40gm. This can be served along with cereal or pulses to improve the quality of protein .

25. A minimum quantity of 500 ml milk/day should be included in the diet. Two glasses of milk or curd should be included in a balanced diet. Curd provides probiotics. Low fat milk should be preferred

26. Foods rich in fibre should be included in the diet

27. Every meal should contain at least one medium size fruit. It is better to serve the fruit raw. Taking juices out of it causes loss of vitamin C

28. Inclusion of salads or raita not only help in meeting the vitamin requirements but the meals would be attractive and have high satiety value due to the fibre content.

29. Green leafy vegetables can be taken more than one serving

30. Five servings of colourful fruits and vegetables should be included in a day’s diet to meet antioxidant requirement.

31. Energy derived from fats or oils is 15 – 20 percent of total calories and 5 percent from sugar and jaggery.

32. It is better to use more than one type of oil. Combination of oils have proper balance between fatty acids .

33. Choose a diet low in fat, saturated fat, trans fats and cholesterol

34. Fried foods cannot be planned , if oil allowance is less or in low calorie diets.

35. Variety of foods should be used in the menu. No single food has all the nutrients

36. Use salt and sugar in moderation.

37. Limit intake of caffeine and alcohol.

38. Consume plenty of water

39. Ideally each meal should consist of all the five food groups.

40. Usually the number of meals would be four and for very young children and patients number of meals can be more .

41. One third of nutritional requirement --- atleast calories and protein should be met by lunch as well as by dinner.

42. If possible, meals should be planned at a time for several days.

43. Use processed and ready to eat foods judiciously. Processed foods contain a variety of food additives.

44. Effects of Nutrition on Health 1. Feel Good 2. Look Good 3. Grow And Become Strong 4. Helps You Stay Healthy And Energetic

45. YOU ARE WHAT YOU EAT