What is Balanced Diet???
A diet that contains adequate amounts of all
the necessary nutrients required for healthy
growth and activity.
A balanced diet contains sufficient amounts of fiber
and the various nutrients to ensure good health.
A balanced diet should be both adequate
and wholesome.
Food should also provide adequate amount of energy
and adequate amount of water.
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 sufficient amount of nutrients such as
carbohydrates, fat, vitamins, minerals etc.
Improper diet may result in…
• Failure to flourish
• Poor growth
• Poor development
• Poor physical and mental health
• Infections disease
• Even death.
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.
The 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.
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.
ICMR Classification of five food groups
Nutrition :
Nutrition is nourishment or energy that is obtained from food consumed or
the process of consuming the proper amount of nourishment and energy.
An example of nutrition is the nutrients found in fruits and vegetables. An
example of nutrition is eating a healthy diet.
Types of Nutrition:
Optimum Nutrition
Malnutrition
Specific Nutrient Deficiency
Over Nutrition
Under Nutrition
Optimum Nutrition:
The term "Optimum Nutrition" can be defined as eating the right
amounts of nutrients on a proper schedule to achieve the best
performance and the longest possible lifetime in good health,
assuming that external negative influences like accidents and infectious
diseases can be avoided.
Malnutrition:
Malnutrition is a condition that results from eating a diet in which
one or more nutrients are either not enough or are too much such that
the diet causes health problems.
It may involve calories, protein, carbohydrates, vitamins or minerals.
Not enough nutrients is
called undernutrition or undernourishment
while too much is called overnutrition.
1) Physiological Function
2) Social Function of Food
3) Psychological Function of food
Functional Classification Food
Food plays an important role in maintaining a person's nutritional and
health status.
Man must eat to live and what he eats will affect to a high degree his
ability to keep well, to work and to live long. Food performs many vital
functions in the body.
Foods are classified according to their functions in the body:
Energy Yielding Foods
This group includes foods rich in carbohydrate, fat and protein. They
may be broadly divided into two groups.
Cereals, pulses, roots and tubers: Cereals provide in addition to energy
large amounts of proteins, minerals and vitamins in the diet. Pulses
also give protein and B vitamins besides giving energy to the body.
Fats, Oils and pure carbohydrates like sugars: Sugars provide only
energy and fats provide concentrated source of energy.
Body Building Foods
Foods rich in protein are called body building foods. They are classified
into two groups.
Milk, egg, meat & fish. They are rich in proteins of high biological value.
These proteins have all the essential amino acids in correct proportion
for the synthesis of body tissues.
Pulses, nuts and oilseeds: They are rich in protein but may not contain
all the essential amino acids required by the human body.
Protective Foods
Foods rich in protein, vitamins and minerals have regulatory functions
in the body like maintaining the heartbeat, water balance, temperature,
etc.
Protective foods are broadly classified into two groups.
Foods rich in vitamins and minerals and proteins of high biological
value (eg) milk, egg, and fish.
Foods rich in certain vitamins and minerals only (eg) green leafy
vegetables and fruits.
Social functions of food:
Food has always been the central part of our community, social, cultural and religious
life. It has been an expression of love, friendship and happiness at religious, social and
family get-togethers.
Psychological functions of food:
In addition to satisfying physical and social needs, foods also satisfy certain emotional
needs of human beings. These include a sense of security, love and acceptance. For example,
preparation of delicious foods for family members is a token of love and affection.
Physiological function of food:
The essential function of food is to satisfy hunger and the need for essential nutrients.
