Concept of Balance

Diet

Shahid Ali (PhD)

General Science CCS/PMS
Contents
• Vitamins
• Carbohydrates
• Protein
• Fats and oil
• Minerals
• Fiber
A balanced diet is a diet that
contains differing kinds of
foods in certain quantities
and proportions so that the
requirement for calories,
proteins, minerals, vitamins
and alternative nutrients is
adequate and a small
provision is reserved for
additional nutrients to endure
the short length of leanness.
Vitamins
• A vitamin is an organic molecule that is an essential micronutrient which
an organism needs in small quantities for the proper functioning of its
metabolism.
• Essential nutrients cannot be synthesized in the organism, either at all or
not in sufficient quantities, and therefore must be obtained through the
diet.
Types of Water-soluble vitamins (B&C)

vitamins
• Water-soluble vitamins travel freely through the body,
and excess amounts usually are excreted by the
kidneys.
• The body needs water-soluble vitamins in frequent,
small doses.
• These vitamins are not as likely as fat-soluble vitamins
to reach toxic levels.
• But niacin, vitamin B6, folate, choline, and vitamin C
have upper consumption limits.
• Vitamin B6 at high levels over a long period of time has
been shown to cause irreversible nerve damage.
• A balanced diet usually provides enough of these
vitamins.
Nutrient Function Sources
Thiamine (vitamin B1) Part of an enzyme needed for energy Found in all nutritious foods in moderate
metabolism; important to nerve function amounts: pork, whole-grain or enriched breads
and cereals, legumes, nuts and seeds
Riboflavin (vitamin B2) Part of an enzyme needed for energy Milk and milk products; leafy green vegetables;
metabolism; important for normal vision and skin whole-grain, enriched breads, Bael and cereals
health
Niacin (vitamin B3) Part of an enzyme needed for energy Meat, poultry, fish, whole-grain or enriched
metabolism; important for nervous system, breads and cereals, vegetables (especially
digestive system, and skin health mushrooms, asparagus, and leafy green
vegetables), peanut butter
Pantothenic acid Part of an enzyme needed for energy Widespread in foods
metabolism
Biotin Part of an enzyme needed for energy Widespread in foods; also produced in intestinal
metabolism tract by bacteria
Pyridoxine (vitamin B6) Part of an enzyme needed for protein Meat, fish, poultry, vegetables, fruits
metabolism; helps make red blood cells
Folic acid Part of an enzyme needed for making DNA and Leafy green vegetables and legumes, seeds,
new cells, especially red blood cells orange juice, and liver; now added to most
refined grains
Cobalamin (vitamin B12) Part of an enzyme needed for making new cells; Meat, poultry, fish, seafood, eggs, milk and milk
important to nerve function products; not found in plant foods
Ascorbic acid (vitamin C) Antioxidant ; part of an enzyme needed for Found only in fruits and vegetables, especially
protein metabolism; important for immune citrus fruits, vegetables in the cabbage family,
system health; aids in iron absorption cantaloupe, strawberries, Chilies, tomatoes,
potatoes, lettuce, papayas, mangoes, kiwifruit
Types of Fat-soluble vitamins (A, D, E & K)

vitamins
• Fat-soluble vitamins are stored in the body's cells and
are not excreted as easily as water-soluble vitamins.
• They do not need to be consumed as often as water-
soluble vitamins, although adequate amounts are
needed.
• If you take too much of a fat-soluble vitamin, it could
become toxic.
• Your body is especially sensitive to too much vitamin A
from animal sources (retinol) and too much vitamin D.
• A balanced diet usually provides enough fat-soluble
vitamins.
Spinach is rich in Vitamin A and it is needed for the formation of a light-sensitive
pigment in the retina
Carbohydrates

Carbohydrates, or carbs, are sugar molecules. Along with

proteins and fats, carbohydrates are one of three main
nutrients found in foods and drinks. Your body breaks down
carbohydrates into glucose. Glucose, or blood sugar, is the
main source of energy for your body's cells, tissues, and
organs.
Potato is staple Vegetable and Carbohydrate content in potato is 22%
Proteins
A protein is a naturally occurring, extremely complex substance that consists of amino
acid residues joined by peptide bonds. Proteins are present in all living organisms and
include many essential biological compounds such as enzymes, hormones, and antibodies.

• Proteins are colorless and tasteless

• 10,000 different kinds of proteins in human body

• High molecular weight biomolecules

• The solubility of proteins depends upon the PH (Solubility increases with increase in acidity
or alaklininty)
1.Proteases
2. Peptones
3. Oligo
peptides
Importance of
Proteins
Lipids
word is derived from “lipos” means fats. Primary building blocks are Fatty
acids Glycerol's and sterols.
• lipids may be either liquids or non-crystalline solids at room
temperature.

• Pure fats and oils are colorless, odorless, and tasteless.

• They are energy-rich organic molecules.

• Insoluble in water.

• Soluble in organic solvents like alcohol, chloroform, acetone,

benzene, etc.

• LDL/HDL
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Minerals
• Minerals are inorganics substances

• Essential for proper growth and functioning of the body

• Theses are essential minerals which our body needs but can not
produce

• Approximately 4% of body mass consist of minerals

• Classified based on body needs (More than 100mg/ day) Macro

minerals and (Less than 100 mg/day) Micro/Trace Minerals
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Fibres
• Dietary fiber or roughage is the portion of plant-derived food.

• Cannot be completely broken down by human digestive

enzymes.

• Dietary fibers are diverse in chemical composition, and can be

grouped generally by their solubility, viscosity, and
fermentability, which affect how fibers are processed in the
body
Thanks