MEANING OF BALANCED DIET

A balanced diet contains all type of required nutrients from all the food groups.
A balanced diet does not have a standard structure.
It should be planned according to the individual’s body type.
The following points must be taken care: -
1. The age, gender and body weight.
2. The activity level and eating habits.
3. The type of food included in diet.
4. There should be three to four meals a day.
5. The ratio of proteins, fats and carbohydrates should be l: l:4

MEANING OF NUTRITION

 Nutrition is defined as the science of food and its relationship with health.
 Nutrition is the science of foods which comprises the dynamic process in which the
consumed food is digested, nutrients are absorbed and distributed to the tissues for
utilization and wastes are disposed of the body.

MACRO NUTRIENTS
Macro nutrients constitute majority in diet. They are taken in large amount. They supply energy
and are needed for growth and maintenance of the body. They are
1. Carbohydrates
2. Proteins
3. Fats
4. Water

1.CARBOHYDRATES

 Carbohydrates are organic compound which are the primary source of energy.
 They are known as ‘energy giving food’ and are made of small and simple sugars that enter
the body as glucose.
 They provide 17 kj/g of energy. 45-65% of our total energy needs should come from
carbohydrates.
 A carbohydrate molecule consists of carbon(carbo), hydrogen(hydro) and oxygen(ate)
atoms, with a hydrogen oxygen atom ratio of 2:1 just like in water that is H2O.
TYPES OF CARBOHYDRATES
There are two types of carbohydrates: -
1. Simple carbohydrates
2. Complex carbohydrates
SIMPLE CARBOHYDRATES
 Simple carbohydrates are formed by smaller chains,
 they are crystalline,
 water soluble and
 gives food a sweet taste.
 E.g., glucose, fructose, galactose, sucrose, maltose and lactose

COMPLEX CARBOHYDRATES

 They are also known as Polysaccharides,

 They are formed by long chains,
 They not sweet in taste,
 They are insoluble in water,
 They are not crystalline.
 The main difference between these carbohydrates is their chemical compositions.
 e.g., starch, dextrin, glycogen and cellulose.

EFFECT OF CARBOHYDRATES

 Excessive intake can lead to health conditions such as coronary heart diseases,
hypertension, diabetes and stroke.
 Lack of carbohydrates can lead to loose skin, weight loss and fatigue.
 Sources: Food rich in carbohydrate includes cereals, pulses, dates, potato, banana, gur,
bajra, etc

2.PROTEINS

 Proteins are substances that have carbon, hydrogen, nitrogen, oxygen and sometimes
sulphur, phosphorus and iron.
 Our body converts them to amino acids as the large size of protein molecules make it
difficult for them to be used without being broken down.
 There are 20 amino acids out of which 9 must be obtained from the food we eat.
 Proteins are known as ‘building blocks of life’.
 BENEFITS OF PROTEINS

 Proteins are involved in the production of hormones, enzymes, tissues and antibodies
 Regulation of water and acid balance in the body
 Transportation of oxygen and nutrients.
EFFECTS OF PROTEIN:
 Deficiency may lead to marasmus and kwashiorkor,
 kwashiorkor is protein deficiency with adequate energy intake
 whereas marasmus is inadequate energy intake in all forms, including protein., low
immunity, muscle pain, fatigue. etc.
 Excess may cause heart and liver problems.

3.FATS

 Fats are also known as Lipids.

 They are composed of the elements carbon, oxygen and hydrogen in the ratio 76:12:12.
 Fats are a backup energy source, regulate the body temperature, boost hormone production
and a good solvent for fat-soluble vitamins (A, D, E and K).
 It is recommended 20-35% of our daily energy requirement should come from fats.

TYPES OF FATS

There are three different groups of fats in diet: -

 Saturated fats are present in packaged foods, sea foods and dairy products. These have
the tendency to raise the level of cholesterol in the blood stream and raise the risk of
cardiovascular diseases.
 Polyunsaturated fats help in lowering the blood cholesterol and are slightly better than
mono-unsaturated fats.
 Mono-unsaturated fats also help in reducing blood cholesterol.

4.WATER

 Water is made-up of hydrogen and oxygen elements in the ratio 2:1.

 It serves as a transporter of nutrients to cells and remove waste through urine.
 It controls body temperature, ionic balance of the blood and improves body metabolism.
 It has zero calorie content.
 MICRO NUTRIENTS

 Micronutrients are needed in small quantities, though they are essential for our health.
 Commonly minerals and vitamins comes under this category.
 Their primary function is to enable chemical reactions.
 They are not responsible for the production of energy.

MINERALS

 Approximately 4% of our body mass is made-up of minerals, which are found in an

ionised state.
 Minerals are required for healthy teeth, bones and muscles.
 The minerals needed by our body are broadly classified into two types: -
i. Macro-minerals: - 0.1g/day
ii. Micro-minerals: - 0.01g/day (trace mineral

MACRO-MINERALS

1. Macro minerals are

2. Calcium
3. Potassium
4. Sodium
5. Magnesium
6. Phosphorus

CALCIUM
Function: It helps in growth and development of bones and teeth. It helps in blood clotting.

Deficiency may cause rickets.

Sources are cheese, milk, orange juice, eggs, green leafy vegetables.

Its daily value is 1g(approx.)

POTASSIUM
Function:

 It keeps the nervous and muscular system fit.

 It helps in maintaining the amount of water in blood and tissues.
The daily volume needed is (4,700mg) approx.

Deficiency causes hypokalaemia, which weakens our body.

Sources are whole grains, beans, banana, fish, mushroom, potatoes, dark green leafy vegetables etc.

SODIUM
Function: It helps in muscular activities and transmission of nerve impulses.

The daily value for sodium is 2.3g approx.

Deficiency causes hyponatremia, the symptoms include vomiting, muscle spasms.

Sources are table salt, meat, pickles, fast foods.

MAGNESIUM
Function:
 Magnesium enables the proper functioning of nerves and muscles,
 boosts the immune system,
 normalises heart beat and strengthen bones.
The daily value is 2,500 mg approx.
Deficiency
 causes hypomagnesemia,
 symptoms include impaired memory,
 appetite loss, insomnia, and fatigue.
Sources: It is found in nuts, fish, bananas, dried fruits, dark chocolate etc.

PHOSPHORUS
Function: It maintains the bones and teeth, and also makes our gums healthy.
The daily value is 1250 mg approx.
 Deficiency may cause hypophosphatemia, symptoms include muscular dysfunction and
weakness.
Sources: It is found in milk, meat, nuts, whole grains etc.

MICRO MINERALS
IODINE
Function: It helps to produced Thyroxin by thyroid gland which are required for growth,
production of blood cells, metabolism, reproduction, nerve and muscle function.
Lack of iodine intake causes enlargement of thyroid gland.
Deficiency causes goiter.
Daily value is 150 mcg (micro grams).
Sources are sea food, fish, iodized salt.

IRON
Function: It is required for production of haemoglobin, the oxygen carrying protein molecule.
Deficiency of iron causes anaemia.
The daily requirement is 18 mg approx.
Sources are red meat, fish, poultry, whole grains, dark green leafy vegetables.

CHROMIUM
Function: It stimulates insulin activity and regulates blood sugar level.
Deficiency increases the risk of diabetes.
The daily value(DV) is 120 mcg/2000 calories.
Sources are whole grains, cheese, potatoes, tomatoes, nuts etc.
COPPER
Function: It helps iron in the formation of hemoglobin. It is needed for iron metabolism.
Deficiency leads to anemia and reduction in WBC count.
The daily value(DV) is 2mg approx.
Sources are liver, dark chocolates etc.
ZINC
Function: It helps in developing strong immune system, diabetes control, reduction of stress,
metabolism of energy and quicker recovery from wounds.
The daily value(DV) is 11 mg/day.
Deficiency leads to hair loss, diarrhea, appetite loss, pimples.
Sources are red meat, pumpkin seeds etc.

VITAMINS
Vitamins are chemicals, which are required in very small amount to keep our body healthy. They
contribute to our energy level and boost our immune system.
They are classified into two: -
 Fat soluble vitamins
 Water soluble vitamins

FATSOLUBLE VITAMINS
Vitamin A
Founder: It was discovered by Elmer McCollum in 1913.

Function: It is needed for new cell growth, vision, healthy skin, hairs etc.

Deficiency leads to night blindness.

The daily value(DV) is 2mg/day approx.

Sources are milk and milk products, egg, cod liver oil, yellow vegetables, papaya etc.

Vitamin D
Function: D along with calcium, helps in building bones and keeping them strong. It also blocks the
release of parathyroid hormone, which can reabsorb bone tissue, making bones thin.

Deficiency leads to rickets in children, osteomalacia and osteoporosis in adults, dental cavities and risk
of cancer.

The daily value(DV) is 10 mcg.

Sources are raw milk, egg, mushrooms etc.

Vitamin E
Function: It acts as antioxidant and protect cells against the effects of free radicals. It helps in
formation of red blood cells, keeps skin healthy, normal reproductive function etc.

Deficiency may lead to infertility, muscles degeneration, paralysis.

Its daily value(DV) is 20 mg.

Sources are fruits, liver, pulses, cereals, sea foods, dark green leafy vegetables etc.

Vitamin K
Function: It is necessary for normal blood clotting, cell growth, prevention of hemorrhage and
excessive bleeding in wounds.

Deficiency leads to hemorrhage in newborn, heavy menstrual cycle, gum bleeding, anemia.

The daily value(DV) is 138 mcg.

Sources are egg, meat, soybean, green leafy vegetables.

WATER SOLUBLE VITAMINS

Vitamin c
Functions: It helps in growth and repair of tissues, healing of wounds, bone and tooth formation,
increasing the absorption and utilization of iron.
Deficiency may result in scurvy, anemia, fatigue and weakness.
Sources are oranges, guava, strawberries, dark green leafy vegetables, tomato etc.
The daily value(DV) is approx. 65-90 mg
VITAMINE -B
Vitamins Scientific name Approx. Daily Deficiency diseases
value

B1 Thiamine 1.2 mg Skin and heart diseases, fatigue etc.

B2 Riboflavin 1.3 mg Weak immune system, skin prob.

B3 Niacin 16 mg Pellagra

B5 Pantothenic acid 5 mg Fatigue, insomnia, burning feet etc.

B6 Pyridoxine 1.3 mg Depression, weak immune system

B7 Biotin 30 mg Hair loss, nausea, skin prob.

B9 Folic acid 400 mcg Anaemia, heart diseases

B12 cobalamin 2.4 mcg Anaemia, weakness, numbness in body
 NON NUTRITIVE COMPONENTS OF DIET

These components are compounds absorbed from the food but not provide energy in the form of
calories. They are:
 Fiber or roughage- The DV is approx. 30g
 Water
 Colour compounds
 Flavour compounds
 Plant compounds

FIBER OR ROUGHAGE
1. Food component which cannot be digested by intestinal tract
2. Has no nutrient value
3. Add bulks to the food and satisfy the appetite
4. Prevents constipation

Two categories

1. Soluble – soluble in water

Soluble fiber reduces blood sugar fluctuation and lowers cholesterol

2. Insoluble – not soluble in water

Insoluble fiber is good stool softener
Decreases the risk of Heart Disease

Source: Wheat, Fresh Fruits, Vegetables, Oats

Connective tissues of meat & fish
D/V - 30 gm is recommended for adult/day

WATER
3. Essential component of diet
4. Blood comprises of 90 % water
5. Regulates body temperature
6. Functions as lubricant, keeps skin moist and protects the body from shock
7. 20 % from food & 80% from water intake
COLOUR COMPOUNDS
1. Food becomes more appetizing and attractive by colours
2. Natural pigments are found in fruits and vegetables
3. The colours from animal products and grains are less bright

FLAVOUR COMPOUNDS
1. Flavours are derived from both nutritive and non-nutritive component of food
2. Acidic food provides sour taste
3. Alkaline food provides bitter taste

PLANT COMPOUNDS
1. Plant contains other non-nutritive substances
2. Tea, Coffee contains caffeine

HEALTHY WEIGHT
In 1998 study published by the American National Institute of Health, “A healthy weight is
considered to be one that is between 19 and 25 (BMI). If the BMI is between 25 and 29 an adult
is considered overweight. If the BMI is 30 or greater, the person is considered to be obese”.

METHODS TO CONTROL HEALTHY BODY WEIGHT

1. Set the appropriate goal

2. Lay stress on health not on weight
3. Cut calorie in take
4. Follow active life style
5. Take support from family and friends
6. Yogic exercises
7. Avoid junk and fast food
8. Do not skip meals
9. Avoid alcohol, smoking and drugs
10. Regular exercise/ physical activity
 THE PITFALLS OF DIETING
To catch with dieting is that without exercise, it remains a temporary solution. Research has found
that 90% of dieters gain all their weight back, sometimes even more than that.
In fact, there are various pitfalls of dieting that keeps us away from reducing weight at a steady
pace.

1. Extreme reduction of calories

2. Restriction on some nutrients
3. Skipping meals
4. Intake of calories through drinking
5. Underestimating the calories
6. Intake of labelled foods
7. Not performing exercises

FOOD INTOLERANCE
1. Food Intolerance and Food allergy are not same
2. A detrimental reaction to a food or beverage that produces symptoms in one or more
body organs but refers to reactions other than food allergy

Cause:

 Part or complete absence of activity of enzymes which breakdown the food elements

Symptoms:

 Bloating, diarrhea, nausea, vomiting, irritable bowel, skin rashes and sometimes fatigue,
joint pains, dark circles under the eyes, night sweats and other chronic conditions

FOOD MYTHS
Food myths are unfounded and unscientific myths surrounding the consumption of particular
foods, such as:
1. Potatoes make you obese.
2. Fat free products will help you to lose weight.
3. Eggs causes heart problems.
4. Spicy food causes ulcer.
5. Eat less if you have fever.