BALANCED DIET

MARIA KARTIKA, S.PD

You are what you eat!!

In this lesson you will:

• Look at what is a balanced diet
• Discuss what happens if you don’t eat a balanced diet
• List the factors that affect daily energy requirement
BALANCED DIET

Which is the better-balanced meal?

What is a balanced diet?

• We need a lot of different nutrients in our food.

What is a balanced diet?

• We need a lot of different nutrients in our food.

• A balanced diet is a diet that provides enough of this classes of food

(carbohydrates, fats, proteins, vitamins, minerals, roughage, and waters) in
the correct quantities and proportion.
What is a balanced diet?

• We need a lot of different nutrients in our food.

• A balanced diet is a diet that provides enough of this classes of food

(carbohydrates, fats, proteins, vitamins, minerals, roughage, and waters) in
the correct quantities and proportion.

• A balanced diet is essential for healthy growth and development of the

body.
Why do we need Food?

The main nutrients the body needs are:

1. Carbohydrates : our main sources of energy
2. Proteins: repair and build new tissues for growth
3. Fats (lipids): give more energy than carbohydrates.
4. Vitamins and minerals: to keep the body healthy.
5. Roughage (fiber) : to prevent constipation.
Why do we need Food?

The main nutrients the body needs are:

1. Carbohydrates : our main sources of energy
2. Proteins: repair and build new tissues for growth
3. Fats (lipids): give more energy than carbohydrates.
4. Vitamins and minerals: to keep the body healthy.
5. Roughage (fiber) : to prevent constipation.

The amount of each food type needed is related to the

proportions in the food pyramid.
Which food type does the body need the most of?
Malnourishment

It isn’t just what we eat that is important. We must make sure to eat the right
amount of food as well.
Intakes of energy and/or nutrients below or in excess of needs over time can
affect health and lead to health problems.
Malnourishment/ Malnutrition is a term which covers problems of both under
and over nutrition.
Energy Requirement for Body

Energy is the power to do work. It is measured in kilojoules (kJ) and kilocalories (kcals). We all
need energy to grow, stay alive, keep warm and be active. Energy is essential for life, and is
required to fuel many different body processes, growth and activities.
Energy Requirement for Body

Energy is the power to do work. It is measured in kilojoules (kJ) and kilocalories (kcals). We all
need energy to grow, stay alive, keep warm and be active. Energy is essential for life, and is
required to fuel many different body processes, growth and activities.

These include:

1. keeping the heart beating;

2. keeping the organs functioning;
3. maintenance of body temperature;
4. muscle contraction.
Energy

Different people need different amounts of dietary energy

depending on their:
1. age;

2. gender;

3. body size;

4. state of health;

5. occupation.

6. Climate
Estimated average requirements

Estimated average requirements (EARs) vary throughout

life.

Babies, young children and teenagers need more energy

in relation to their size to grow and be active.

After the age of 18, energy requirements decrease and

remain the same until 50, but actual needs depend on
people’s activity levels.

Energy requirements for older adults decrease as activity

levels fall, and there is a reduction in the basal metabolic
rate.
Energy

Energy is provided by the carbohydrate, protein and fat in the food and drink we consume.

These are known as macronutrients.

The amount of energy that each of these macronutrients provides varies.

Energy

Carbohydrate (starch and sugars) provides 3.75 kcal (16 kJ) per gram (for the purposes of food
labelling this is rounded up to 4 kcal (17kJ) per gram).

Protein provides 4kcal (17kJ) per gram.

Fat is the most energy dense nutrient, providing 9kcal (37kJ) per gram.

Energy intake can be estimated by applying these figures to the amount of carbohydrate,
protein and fat we consume from food and drink.

Alcohol also provides energy at 7kcal (29kJ) per gram.

Energy in food and drinks

Per gram, fat provides

40
37 more than twice the energy
35 of carbohydrate.
Energy (kJ) per gram

30 29

25

20
17
16
15

10

0
Carbohydrate Protein Alcohol Fat
Energy in food and drinks

Which of these foods do you think contributes the most energy per 100g?

Bagel
Ham
Oil
Total Energy: Total Energy: 3696.0kJ Total Energy: 450.9kJ
1135.5kJ Carbohydrate 0.0kJ Carbohydrate 17.0kJ
Carbohydrate 982.6kJ Protein 0.0kJ Protein 312.8kJ
Protein 170.0kJ Fat 3696.0kJ Fat 122.1kJ
Fat 66.6kJ
Energy

Energy intake is measured in joules (J) or kilojoules (kJ), but many people
are more familiar with Calories (kcal).
Scientist burn a sample of the food in a calorimeter and measure how much heat is
released.

1 kilojoule (kJ) = 1,000 joules

1 megajoule (MJ) = 1,000,000 joules
1 kilocalorie (kcal) = 1,000 calories
To convert from one unit to another:

1 kcal = 4.2 kJ
Example

A snack bar weighs 40 gram, and the label shows 100-gram equals to 450 kcal. Calculate the
energy content (kJ) per bar.
Given:
m = 40 gr
W per 100 gr = 450 kcal.
Question: W per 40 gr in kJ?
Solution:
40 gr bar = (450 kcal x 40 gr) / 100 gr
= 180 kcal
= 180 kcal x 4.2 kJ
= 756 kJ
Use the food chart below to calculate the amount of energy in the meals.

Food Amount Energy in food (kJ)

Fried rice 200 gr 1050
Noodles 150 gr 900
Burgers 200 gr 1995
Soybean milk 1 cup 820
Carbonated drink 330 ml 590
Banana 150 gr 600

1. 250 gr of fried rice, 1 cup of soybean milk and 2 bananas (about 100 gr each)
2. 100 gr of noodles, 1 burger (about 200 gr) and 1 canned drink