PROJECT REPORT ON

“LIFE STYLE AND NUTRITION”

A PROJECT REPORT SUBMITTED TO

TRIDENT ACADEMY OF CREATIVE TECHNOLOGY
UNDER
UTKAL UNIVERSITY
FOR THE PARTIAL FULFILMENT FOR THE DEGREE OF

B.SC. HONOURS IN BIOTECHNOLOGY

SUBMITTED BY

NAME- BISWARUPA
BISWAL ROLL NO-
2102010190510018
SESSION-2021-2024

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 TRIDENT ACADEMY OF CREATIVE TECHNOLOGY

CERTIFICATE

This is to certify that project report entitled, “Harmony: A Lifestyle and

Nutrition Optimization Initiative” is submitted by Biswarupa Biswal bearing
universityRoll no 2102010190510018, a final year student of TRIDENT
ACADEMY OFCREATIVE TECHNOLOGY, affiliated to UTKAL UNIVERSITY, for the
partial fulfillment of the degree of B.Sc. Honours in Biotechnology.

Principal
Place: Bhubaneswar Trident Academy of Creative
Date: Technology Bhubaneswar- 751021

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 DECLARATION

I do hereby declare that, the project entitled “Harmony: A Lifestyle and

Nutrition Optimization Initiative” has been submitted by me, in partial
fulfillment for the completion of B.Sc. Honors in Biotechnology in Trident
Academy of Creative Technology, affiliated to Utkal University.

Date:

Place: Bhubaneswar Biswarupa Biswal

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 ACKNOWLEDGEMENT

 I wish to express my deep sense of gratitude towards my Institution, Trident

Academy of Creative Technology, Bhubaneswar for giving me the opportunity to
prepare the project report.

 I would like to thank all my concerned faculty members of B.Sc. Biotechnology

which has been a continuous source of guidance.

 At last but not the least, my family and friends for their simulating discussion and
helpful suggestion in various ways for successful completion of my project
report.

Name: Biswarupa Biswal

Roll no: 2102010190510018

Branch : B.Sc. Biotechnology

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 CONTENTS
1. ABSTRACT
2. INTRODUCTION
3. REVIEW OF LITERATURE
4.FOOD NUTRITION AND
HEALTH 5.BALANCED DIET
6.COMPONENTS OF FOOD

6.1 : Carbohydrates

6.2 : Proteins
6.3: Fats and
oil 6.4:
Vitamins 6.5:
Minerals

7. HEALTH AND FITNESS

8. FOOD GUIDE PYRAMID
9. MEAL PLANNING OF VARIOUS AGE GROUP
10. MODIFYIG DIET RELATED BEHAVIOURS
11. FACTORS AFFECTING EATING BEHAVIOUR
12. DISEASE DUE TO LACK OF NUTRITION
13. CONCLUSION
14. REFERENCE

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 1. ABSTRACT
The relationship between lifestyle and nutrition is multifaceted, intricate, and crucial for
human health and well-being. This study aims to elucidate the intricate interplay between
lifestyle choices and dietary habits, exploring their impact on individual health outcomes
and overall quality of life. By employing a multidisciplinary approach, encompassing
fields such as nutrition science, psychology, sociology, and public health, this research
seeks to unravel the complex web of factors influencing lifestyle and nutrition patterns.

Through comprehensive literature review and empirical analysis, this study investigates
how various lifestyle factors including physical activity levels, sleep patterns, stress
management, socioeconomic status, and cultural influences intersect with dietary
behaviours. Special attention is paid to identifying key determinants driving healthy or
unhealthy lifestyle and nutrition choices across different demographic groups and
geographical regions.

Furthermore, this research examines the implications of lifestyle and nutrition choices on
the prevention and management of chronic diseases such as obesity, diabetes, cardiovascular
diseases, and certain cancers. By understanding the synergistic effects of lifestyle
modifications and dietary interventions, this study aims to inform the development of
effective strategies for promoting healthy behaviours and fostering long-term dietary
adherence.

The findings of this study have significant implications for public health policies,
healthcare practices, and community-based interventions aimed at improving population
health outcomes. By fostering a deeper understanding of the complex dynamics between
lifestyle and nutrition, this research endeavours to pave the way for more targeted and
sustainable approaches to health promotion and disease prevention in diverse populations.

Keywords: Harmony, lifestyle, nutrition, chronic, adherence, dietary.

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 2. INTRODUCTION

In contemporary society, lifestyle and nutrition have emerged as pivotal determinants of

health and well-being, profoundly influencing individual longevity, vitality, and
susceptibility to chronic diseases. The intricate interplay between lifestyle choices and
dietary habits underscores the complexity of human health, highlighting the need for a
comprehensive understanding of their combined impact. Lifestyle encompasses a broad
spectrum of behaviors, encompassing physical activity levels, sleep patterns, stress
management techniques, socioeconomic status, cultural practices, and environmental
factors, all of which shape individuals' daily routines and overall quality of life.

Nutrition, on the other hand, pertains to the consumption of food and beverages,
encompassing dietary patterns, nutrient intake, dietary diversity, and eating behaviors. The
significance of nutrition extends far beyond mere sustenance; it serves as the cornerstone
of physiological function, influencing cellular metabolism, immune response, hormonal
balance, and organ function. Consequently, dietary choices play a pivotal role in the
prevention and management of various health conditions, ranging from obesity and
diabetes to cardiovascular diseases and certain cancers.

Understanding the intricate interplay between lifestyle and nutrition is essential for
promoting optimal health outcomes and mitigating the burden of chronic diseases on
global healthcare systems. While lifestyle and nutrition are often examined in isolation,
their synergistic effects underscore the need for an integrated approach to health
promotion and disease prevention. By elucidating the complex dynamics between lifestyle
choices and dietary habits, researchers can identify modifiable risk factors and develop
targeted interventions to foster healthier behaviors and enhance population health.

This introduction sets the stage for a comprehensive exploration of lifestyle and nutrition,
highlighting their individual significance and interconnectedness within the broader
context of human health. Through a multidisciplinary lens encompassing nutrition science,
psychology, sociology, public health, and medicine, this research endeavors to unravel the
complexities of lifestyle and nutrition and pave the way for more effective strategies to
promote healthier behaviors and improve population health outcomes.

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3. LITERATURE REVIEW

Harmony: A Lifestyle and Nutrition Optimization Initiative is a multifaceted approach

aimed at promoting overall well-being through lifestyle adjustments and dietary
modifications. This literature review aims to explore the existing research surrounding
lifestyle and nutrition interventions, as well as their impact on health outcomes. The
review will examine various aspects of Harmony, including its theoretical underpinnings,
methodology, and effectiveness in improving health and quality of life.

Theoretical Framework: Harmony draws upon several theoretical frameworks, including

behavioural psychology, nutritional science, and holistic health models. Behavioural
psychology theories such as social cognitive theory and the transtheoretical model provide
insights into behaviour change strategies, while nutritional science informs dietary
recommendations tailored to individual needs. Holistic health models emphasize the
interconnectedness of various aspects of well-being, including physical, mental, and social
dimensions.

Methodology: Harmony employs a comprehensive methodology that encompasses

personalized nutrition plans, physical activity recommendations, stress management
techniques, and behavioural coaching. The initiative utilizes data-driven approaches,
including assessments of dietary patterns, physical activity levels, and psychological factors.
Behavioural coaching sessions facilitate goal setting, self-monitoring, and problem-solving
to support sustained behaviour change.

Impact on Health Outcomes: Existing research on lifestyle and nutrition interventions

suggests potential benefits for various health outcomes, including weight management,
cardiovascular health, and mental well-being. Studies have shown that personalized
nutrition plans and lifestyle modifications can lead to improvements in dietary quality,
metabolic health, and overall quality of life. Moreover, interventions targeting multiple
lifestyle factors concurrently may yield synergistic effects, resulting in greater
improvements in health outcomes.

Effectiveness of Harmony: Preliminary evidence suggests that Harmony may be effective

in promoting positive changes in lifestyle behaviours and improving health outcomes.
Pilot studies and observational research have demonstrated improvements in dietary
habits, physical activity levels, and psychological well-being among participants enrolled
in Harmony programs. Longitudinal studies assessing the sustained impact of Harmony
interventions are needed to further evaluate its effectiveness over time.

Challenges and Considerations: While Harmony shows promise as a comprehensive

approach to lifestyle and nutrition optimization, several challenges and considerations
warrant attention. These include issues related to program adherence, scalability, and
sustainability. Additionally, addressing socioeconomic disparities and cultural differences
in health behaviours is essential to ensure the inclusivity and effectiveness of Harmony
initiatives across diverse populations.

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 4. FOOD NUTRITION AND HEALTH
Food Nutrition and Health:
To live one must eat. But, we not only eat to live, what we eat also affects our ability to
keep healthy, do work, to be happy and to live well. Knowledge of what to eat and in what
quantities is a prerequisite to the healthy and happy life. Nutrition is the science that deals
with all the various factors of which food is composed and the way in which proper
nourishment is brought about. The average nutritional requirements of groups of people
are fixed and depend on such as age, sex, height, weight, degree of activity and rate of
growth.

Food is anything solid or liquid that has a chemical composition which enables it, when
swallowed to do one or more of the following
1. Provide the body with the material from which it can produce heat or any form of energy.
2. Provide material to allow growth, maintenance, repair or reproduction to proceed.
3. Supply substances, which normally regulate the production of energy or the process of
growth, repair or reproduction. Good nutrition requires a satisfactory diet, which is
capable of supporting the individual consuming it, in a state of good health by providing
the desired nutrients in required amounts.

Nutrition is the science that deals with all the various factors of which food is composed
and the way in which proper nourishment is brought about. The average nutritional
requirements of groups of people are fixed and depend on such as age, sex, height, weight,
degree of activity and rate of growth.
Food is anything solid or liquid that has a chemical composition which enables it, when
swallowed to do one or more of the following
1. Provide the body with the material from which it can produce heat or any form of energy.
2. Provide material to allow growth, maintenance, repair or reproduction to proceed.
3. Supply substances, which normally regulate the production of energy or the process
of growth, repair or reproduction.
Good nutrition requires a satisfactory diet, which is capable of supporting the individual
consuming it, in a state of good health by providing the desired nutrients in required
amounts. It must provide the right amount of fuel to execute normal physical activity. If the
total amount of nutrients provided in the diet is insufficient, a state of under nutrition will
develop.

The council on Food and Nutrition of the American Medical Association defines nutrition
as “The science of foods, the nutrients and the substances therein, their action, interaction
and balance in relation to health and diseases. Nutrition science is the area of knowledge
regarding the role of food in the maintenance of good health. Thus, nutrition is the study
of food at work in our body.

Health is defined by the World Health Organization of the United Nations as the “State of
complete physical, mental and social well- being and not merely the absence of disease
and infirmity (or ill- health/illness)”
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Nutrition is one key to developing and maintaining a state of health that is optimal for you.
In addition, a poor diet coupled with a sedentary lifestyle is known to be risk factors for
life- threatening chronic diseases like Heart disease, Stroke, Hypertension, Diabetes and
some forms of Cancer and finally death. The major health problems in the Unites States are
largely caused by excessive energy intake and not enough physical activity.
An adequate diet should contain liberal amounts of protein-rich and protective foods and
should apply all the dietary essentials in the required amounts. Dietary surveys carried out
in Western countries have shown that the diets contain large amounts of protein-rich and
protein foods such as milk, eggs, meat and fish and provide all the nutrients in adequate
amounts. The rate of growth of children and the nutritional status of the population are
very good.

Studies carried out in U.K. and U.S.A has been shown that the quality of diets consumed
by the people during the period of 1910-1960 has been steadily improving and
consequently the growth rate of children has been steadily increasing during the above period.
After 1960, there has been no further significant increase in the growth rate of children
indicating thereby that the diets have been adequate for promoting maximum growth in
children.
On the other hand, the diets consumed by a majority of the population in developing
countries of Asia, Africa and Latin America are based mainly on energy yielding foods
and contain only small amounts of protective and protein-rich foods. Such diets are
deficient in proteins, certain vitamins and minerals. A fair section of the population does
not get enough food to eat and their diets are deficient in calories also. The rate of growth
of children in developing countries is poor. The children are malnourished, emaciated and
stunted.

Studies carried out in several nutrition research laboratories in India and other countries
have shown that supplementation of the diets with extra cereals, legumes and green leafy
vegetables or with processed food supplements based on cereals, oilseed meals and
essential vitamins and minerals can help effectively to overcome malnutrition and improve
health and nutritional status of the population Nutrition is an input to and foundation for
health and development. Interaction of infection and malnutrition is well-documented.
Better nutrition means stronger immune systems, less illness and better health. Healthy
children learn better. Healthy people are stronger, are more productive and more able to
create opportunities to gradually break the cycles of both poverty and hunger in a
sustainable way. Better nutrition is a prime entry point to ending poverty and a milestone
to achieving better quality of life.

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 5.BALANCED DIET

A balanced diet is one which includes a variety of foods in adequate amounts and correct
proportions to meet the day’s requirements of all essential nutrients such as proteins,
carbohydrates, fats, vitamins, minerals, water, and fiber. Such a diet helps to promote
and preserve good health and also provides a safety margin or reserve of nutrients to
withstand short durations of deprivation when they are not supplied by the diet. The
safety margin takes care of the days we fast, or the short-term deficiency of certain
nutrients in the daily diet. If the balanced diet meets the Recommended Dietary
Allowances (RDAs) for an individual, then the safety margin is already included since
RDAs are formulated keeping extra allowances in mind.

Recommended Dietary Allowances = Requirements + Margin of safety

It must provide the right amount of fuel to execute normal physical activity. If the total
amount of nutrients provided in the diet is insufficient, a state of under nutrition will
develop. The council on Food and Nutrition of the American Medical Association
defines nutrition as “The science of foods, the nutrients and the substances therein, their
action, interaction and balance in relation to health and diseases. Nutrition science is the
area of knowledge regarding the role of food in the maintenance of good health. Thus,
nutrition is the study of food at work in our body.

Studies carried out in several nutrition research laboratories in India and other countries
have shown that supplementation of the diets with extra cereals, legumes and green leafy
vegetables or with processed food supplements based on cereals, oilseed meals and
essential vitamins and minerals can help effectively to overcome malnutrition and
improve health and nutritional status of the population Nutrition is an input to and
foundation for health and development. Interaction of infection and malnutrition is well-
documented. Better nutrition means stronger immune systems, less illness and better
health. Healthy children learn better.

Healthy people are stronger, are more productive and more able to create opportunities
to gradually break the cycles of both poverty and hunger in a sustainable way. Better
nutrition is a prime entry point to ending poverty and a milestone to achieving better
quality of life.
Balanced Diet: A balanced diet means getting the right types and amounts of foods and
drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and
for supporting normal growth and development. A diet which contains all the nutrients
e.g. energy, proteins, fats, vitamins, minerals etc. required by a child for the proper
maintenance of health and optimum growth is termed as a 'balanced diet'. Dals and
beans have high contents of protein and a small amount of fat.

Bread is rich in carbohydrates but poor in proteins.

A balanced diet and physical exercise has a major role in achieving long healthy life.

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1. It helps in controlling body weight, heart rate and BP.
2. Increase in exercise capacity and muscle performance.
3. Improves blood sugar, lowers harmful cholesterol and triglycerides and increases
the beneficial HDL cholesterol.
4. Produces mental and physical relaxation.

Some Greek Philosopher said "Leave your drugs in the chemist's pot if you can heal the
patient with food." Scientifically, food is divided into five major groups, each group
provide some but not all the nutrients we need.

Each food group is as important as another, no one can replace other.

For good health, we need them all. The groups of food that make up a good diet and how
much we need to eat from each group, which food we should eat more or less are as
follows.
1. Vegetables, 2. Fruits, 3. Milk, Yogurt and Cheese, 4. Meat, Poultry, Fish, Dry Beans,
Eggs, Nuts, Oilseeds and Sweets, 5. Bread, Cereal, Rice and Pasta, 6. Water Fruit Grape

Fruits are wonderful because they are low in fat and sodium and provide important
vitamins that keep you feeling fine and looking good. Fruit and fruit juices provide
important amounts of vitamins A and C and potassium. Fruits also give you carbohydrates
and all fruit is full of fibre. 2 to 4 daily servings of fruit play a big role in a good diet.
Fruits are protective and regulatory in nature.
A serving of fruit includes:
• one medium apple or banana or orange.
• 1/2 cup chopped, cooked or canned raw fruit
• 3/4 cup of fruit juice.

Vegetables in daily meals are very important. They are naturally low in fat and also
provide fiber. Vegetables help to keep balance between the fluids of the body. They
provide vitamins A and C and minerals, such as iron, magnesium and foliate. Vegetables
also provide carbohydrates for the energy. A small quantity of meat, eggs, milk or
cheese mixed up with variety and combinations of vegetables provide the full range of
amino acids, proteins, carbohydrates, vitamins and minerals. If you're trying to lose
weight or maintain your current weight while eating vegetarian meals, aim to fill half
your plate with one or two of the following low-calorie vegetables: tomatoes, spinach,
salad, carrots, broccoli, cauliflower, green beans, asparagus or bell peppers.
A serving of vegetables includes:
• 1 cup of raw, leafy vegetables;
• 1/2 cup of other vegetables cooked or chopped raw;
• 3/4 cup of vegetable juice.

Milk and Cheese Group

Milk products provide protein, vitamins and minerals. Eating and drinking milk and
cheese is the best way to get your daily calcium. The most critical time to fill your bones
with calcium is in your teen-age years. If you don't provide your body with sufficient
calcium in your teens, your bones will be less dense throughout your life.
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A serving of milk includes:
• 1 cup (236 milliliters) of milk or yogurt
• 1 ounce (28 grams) of cheese
• 1 1/2 cups of ice cream or ice milk.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group

Meat, poultry, and fish supply protein, vitamin B, iron, and zinc. The other foods in this
group -dry beans, eggs, and nuts - are similar to meats in providing protein and most
vitamins and minerals. Mutton, chicken, eggs and all edible birds, fish, crab, lobsters and
shrimp are examples of Meat, Poultry and Seafood; they are major source of protein and
also provide significant amount of fat.
A serving of food from this group includes:
• 56 to 85 grams of cooked lean meat, poultry, or fish.
• 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as • 1
ounce of lean
meat.

Water
Water is often called the “forgotten nutrient.” Water is needed to replace body fluids
lost primarily in urine and sweat. A person can survive weeks without food but only
days without water. Water makes up 70 percent of body weight and is found in every
cell in the body. It is the medium through which nutrients are transported from the
digestive tract to the cells where they are needed.An insufficient intake may cause
dehydration, evidenced by loss of weight, increased body temperature, and dizziness.

Fats, Oils and Sweets

Fats, oils, and sweets can be part of a balanced diet, but they should be consumed in
moderation. Opt for healthier sources of fats like those found in nuts, seeds, avocados,
and fish. Choose oils high in unsaturated fats like olive oil and avoid excessive intake of
saturated and trans fats. When it comes to sweets, enjoy them occasionally and in small
portions, opting for natural sweeteners or desserts with less added sugars when possible.
Balancing these components with a variety of fruits, vegetables, whole grains, and lean
proteins is key for a healthy diet.

To make a complete, nutritious meal :

i) Keep all the food groups in mind, you need them for the vitamins, minerals,
carbohydrates and protein they provide.
ii) Make sure you choose something from the Grains group at every meal: this is the
main source of energy for your body!
iii) Choose at least one fruit or vegetable at every meal: this will help to ensure you get
the minimum number of daily servings
iv) To complete your meal, add a Milk or Meat/Alternative food... even better, add both!
v) So.. are you getting the 20 essential amino acids, 14 essential minerals and 13
essential vitamins in your daily diet to insure your "good health"?

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 Fig. : Balanced Diet Pyramid

Food Group Sources No. of Serving Main Nutrients

Vegetables Amarnath, Spinach, 1 cup of raw, Invisible fat, calcium
(Green leafy) coriander leaves, leafy vegetables fibre, carotenoids,
mustard leaves. Vitamin B2, folic
acid and iron.
Other Carrot, brinjal, lady 1/2 cup of other Carotenoids, folic acid,
vegetables finger, beans, onion, vegetables cooked or calcium fibre.
capsicum, cauliflower chopped raw
vegetables
Fruits apples, guava, one medium apple or Fibre, Vitamin
tomato ripe, papaya, banana or orange C, carotenoids.
orange,
sweet lime, water
melon

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Milk and Milk, skimmed 2 servings per day Protein, fat, Vitamin
meat products milk and cheese. B2, calcium.

15
Meat and Liver, fish, eggs, meat one serving per day Protein, fat
chicken and Vitamin
B2.
Pulses Legumes, Bengal gram, one serving per day Energy, protein,
black gram, green invisible fats,
gram, Vitamin
red gram, rajmah, B, B2, folic acid,
soyabean. calcium, iron, fibre.
Cereals, grains Rice wheat flour, 6-7 servings per day Energy, protein,
and products maize, rice flakes, invisible fat, Vitamin
puffed rice and maida. B, B2, folic acid,
iron
and fibre.
Fat and sugar butter, ghee, Fat – 3 tsp/day Energy, fats and
hydrogenated oils, essential fatty acids.
cooking oils like
ground nut, mustard
and
coconut oil
Sugar sugar and jaggery 2 tablespoon/day Energy.

Water Beverages, soups and Six to eight glasses in Medium for

in the form of solid a day transportation of
foods nutrients.
mustard leaves. Vitamin B2, folic
acid and iron.
Other Carrot, brinjal, lady 1/2 cup of other Carotenoids, folic acid,
vegetables finger, beans, onion, vegetables cooked or calcium fibre.
capsicum, cauliflower chopped raw
vegetables
Fruits apples, guava, one medium apple or Fibre, Vitamin
tomato ripe, papaya, banana or orange C, carotenoids.
orange,
sweet lime, water
melon
Milk and Milk, skimmed 2 servings per day Protein, fat, Vitamin
meat products milk and cheese. B2, calcium.
Meat and Liver, fish, eggs, meat one serving per day Protein, fat
chicken and Vitamin
B2.
Pulses Legumes, Bengal gram, one serving per day Energy, protein,
black gram, green invisible fats,
gram, red gram, Vitamin B, B2, folic
rajmah, acid,
soyabean. calcium, iron, fibre.
Cereals, grains Rice wheat flour, 6-7 servings per day Energy, protein,
and products maize, rice flakes, invisible fat, Vitamin
puffed rice and maida. B, B2, folic acid, iron
and fibre.
Fat and sugar butter, ghee, Fat – 3 tsp/day Energy, fats and
hydrogenated oils, essential fatty acids.
cooking oils like
ground
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 nut, mustard and
coconut oil
Sugar sugar and jaggery 2 tablespoon/day Energy.

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 Water Beverages, soups and Six to eight glasses in Medium for
in the form of solid a day transportation of
foods nutrients.

BALANCED DIETS FOR ADULTS

Adult Man Adult Woman

Food item
Sedentary Moderate Heavy Sedentary Moderate Heavy
work work work work work work
Cereals and millets 470 550 750 370 450 575
Pulses 40 60 60 40 45 50
Leafy vegetables 100 100 100 100 100 100
Other vegetables 60 70 80 40 40 50
Roots and tubers 50 60 80 50 50 60
Fruits 30 30 30 30 30 30
Milk 150 200 250 100 150 200
Fats and oils 30 40 45 20 25 30
Sugar / Jaggery 30 40 50 25 30 30

BALANCED DIETS FOR CHILDREN AND ADOLESCENTS

Children Adolescents
Age in years Age in years
Food Groups 10-12 13-15 16-18
1-3 4-6 7-9
Boys Girls Boys Girls Boys Girls
Cereals and millets 180 275 285 335 300 410 340 460 325
Pulses 25 35 60 60 60 60 60 60 50
Leafy vegetables 40 50 50 75 75 100 100 100 100
Other vegetables 20 30 50 50 50 75 75 75 75
Roots and tubers 10 20 30 30 30 50 50 50 50
Fruits 50 50 50 50 50 50 50 50 50
Milk 300 250 200 200 200 200 200 200 200
Fats and oils 15 25 30 30 30 50 40 50 40
Sugar / Jaggery 30 40 50 40 40 40 40 50 50

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 6. COMPONENTS OF FOOD

6.1 : CARBOHYDRATES
Carbohydrates provide fuel or energy for the human body. These organic (carbon -
containing) compounds are an integral part of both plant and animal life and life as
we know it could not exist without them.
Carbohydrates are made up of three elements - carbon, hydrogen and oxygen.
Carbohydrates along with proteins and fats comprise the major components of living
matter and are used for maintenance of cellular functional activities and as reserve
and structural materials for cells.
Carbohydrates are formed by green plants in the process of photosynthesis. Humans
get their carbohydrate needs most efficiently from the plant world.
Sources of Carbohydrates:
Carbohydrates are one of the three major macro-nutrients which supply the body
with energy. Fat and protein are the others. It is recommended that about 55% of our
daily calories should come from carbohydrates, 15 % from protein and 30 % from
fat.
Carbohydrates (sugar and starches) are the most efficient sources of energy and are
known as the “fuel of life.” Carbohydrates take the form of sugars, oligosaccharides,
starches and fibres. The major sources of carbohydrates are cereals, pulses, potatoes.
But also fruit and vegetables contain carbohydrates and even milk.
The new nutritional guidelines established by the Food and Drug Administration
(FDA) recommend that complex carbohydrates and naturally occurring sugars (found
primarily in fruit) make up approximately 50 percent of one’s total caloric intake.
The FDA also recommends that refined and processed sugars make up no more than
10 percent of the calories in one’s diet. Each gram of carbohydrate yields 4 calories
in the process of its metabolism.
Carbohydrates are abundantly found in most plant food sources. Complex
carbohydrates (starches) are in breads, cereals, pasta, rice, dry beans and peas and other
vegetables, such as potatoes and corn. Simple carbohydrates are found in sugars,
honey, syrup, jam and manydesserts.
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1) Cereals: Wheat, Rice, Jowar, Bajara, Ragi, Oats, barley, Corn etc.

20
 2) Pulses: All whole grain and dehusked pulses and their by-products.
Rajmah, Bengal gram,Whole green gram, Lentils and besan.
3) Fruits and Vegetables: Mango, Chikoo, Jack fruit, Custard apple, Banana,
Green peas, Beans,Potato etc.
4) Nuts and Oilseeds: Cashew nuts, Coconut (dry), Ground nuts, Garden cress
seeds, Gingellyseeds.
5) Sweets: Sugar, Jaggery, Honey, Sago, Tapioca, Dates, Raisins, Skimmed
milk powder.

Carbohydrate content of some foods:

Name of food Carbohydrates g/100 g
Cereals and millets (Rice, Jowar etc) 63-79
Pulses (Bengal gram, Red gram etc) 56-60
Nuts and Oilseeds 10-25
Roots and Tubers 22-39
(Potato, Tapioca, Sweet potato etc)
Arrow root flour 85-87
Cane sugar 99
Sago 87-89
Honey 79-80
Jaggery 94-95
Milk (Fluid) 4-5
Dried fruits (Raisin, Dates etc) 67-77
Fresh fruits 10-25

Recommended Dietary Allowances (RDA):

For maintaining good health and physical efficiency, the diet should provide adequate
amounts of all nutrients. In designing balanced diets, it is essential to know the daily
requirements of different nutrients. Dietary Allowances for nutrients have been
recommended by various National and International Committees –

i) Nutrition Expert Committee, I.C.M.R., India (1968),

ii) Food and nutrition Board, National Research Centre, U.S.A. (1974),
iii) Panel of Recommended Allowances of Nutrients, Department of Health and

21
 Social Services, U.K. (1969) and
iv) Human Nutritional Requirements, FAO/WHO (1974).
In estimating the calorie requirements the factors like Physical activity, Body size
and composition, Age and sex, Physiological state and Climate and environment are
important. The RDA is based on requirements.
The requirement for a particular nutrient is the minimum level that needs to be
consumed to perform specific functions in the body and to prevent deficiency
symptoms. It should also maintain satisfactory stores of the nutrients in the body.
Recommended Dietary Allowances are based on a person’s requirements for
different nutrient.Recommended Dietary Allowances = Requirement + Margin of
safety.
The margin of safety is added to take care of factors such as,
i) Losses during cooking and processing,
ii) Short periods of deficient intake,
iii) Nature of the diet,
iv) Individual variations in requirements.
Exa. – i) The requirement for iron in Western countries is 10 mg for adult men and
15 mg for adult women respectively while Indian RDA’s suggest an intake of 28 mg
for adult men and 30 mg for adult woman. This is because the form of iron consumed
varied and the factors interfering with absorption of iron such phytates in cereals and
larger proportions of non-haeme iron present in Indian diets.
The requirement for Vitamin C or Ascorbic acid is actually 20 mg, but since the vitamin is
easily destroyed during pre-preparation, cooking and storage, the recommended intake is
twice the requirement and is 40 mg/day

The Recommended Dietary Allowance (RDA) for carbohydrate:

RDA for Children

1–3 years 130 g/d of carbohydrate
4–8 years 130 g/d of carbohydrate
RDA for Boys
9–13 years 130 g/d of carbohydrate
14–18 years 130 g/d of carbohydrate
RDA for Girls

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 9–13 years 130 g/d of carbohydrate
14–18 years 130 g/d of carbohydrate

Optimal level of carbohydrates in the diet, taking into account the physiological needs for
proteins and fats:

Age Group Optimal level of carbohydrate

calories as % of total calories
Adult 50-70
Expectant and nursing mothers 40-60
Infants (1-12 months) 40-50
Preschool children (1-5 years) 40-60
Older children and adolescents 50-70

Carbohydrates Deficiency Diseases:

The daily diet should not contain less than 100 g of carbohydrate. The carbohydrate
deficiency is uncommon in our country as diets are cereal based. A deficiency of
carbohydrate in the diet results in utilization of fat for energy. In severe deficiency,
incomplete oxidation of fats caused ketone bodies to accumulate in the blood, resulting in
a condition called Ketosis

Biological Importance of Carbohydrates:

Carbohydrates play vital role in the human body.

1) The chief function of carbohydrate is to provide energy to the body so that it can
carry out day-to-day work and maintain body temperature. All carbohydrates except
fibre provide 4 Kcal/g of energy. It is the cheapest source of energy available.
2) Glucose is the only form of energy used by the central nervous system. When
blood glucose level fall, the brain does not receive energy and convulsions may
occur.

6.2 : PROTEINS

Composition
Proteins are large, complex, organic compounds made up of carbon, hydrogen, oxygen
and nitrogen. The basic unit of protein is amino acid. Each amino acid contains a carboxyl
group (COOH) and acid group and an amino group (NH2) or basic group.

Classification of proteins:
Proteins may be classified
1) on the basis of their structure and 2) on the basis of their quality or nutrition value i.e.
23
24
 the amino acids present in them.

1) Classification of proteins by Structure:

On the basis of structure proteins are classified into three types –
i) Simple Protein:
These proteins are made up of amino acids only. Exa. – Zein in corn, Albumin in egg
white and Gliadin in wheat consists of amino acids only.
iii) Conjugated Proteins:
These proteins have a non-protein molecule attached to the protein. Exa. – Blood protein
haemoglobin, which contains a haeme (iron) group attached to protein and milk protein
casein, which has a phosphate group attached.
iv) Derived Proteins:
These result from a partial breakdown of a native protein. Proteases, peptones and
polypeptides
are formed when digestive enzymes begin their action on proteins.

Sources of Proteins
There are various sources of proteins, including:
 Animal sources: Beef, poultry, fish, eggs, dairy products like milk, cheese, and yogurt
are rich in protein.
 Plant sources: Legumes (beans, lentils, chickpeas), nuts, seeds, tofu, tempeh,
quinoa, and certain grains like oats and wheat are good plant-based protein sources.
 Protein supplements: Whey protein, casein protein, soy protein, and pea protein
supplements are popular options for increasing protein intake.
 Protein-rich vegetables: Broccoli, spinach, Brussels sprouts, and asparagus are
examples of vegetables that contain decent amounts of protein.
 Grains and cereals: Some grains like quinoa, amaranth, and oats, as well as cereals
fortified with protein, contribute to daily protein needs.
 Dairy alternatives: Products made from soy, almond, coconut, or oats, such as milk
and yogurt, can also provide protein.
 Seitan: Made from wheat gluten, seitan is a high-protein meat substitute commonly
used in vegetarian and vegan diets.
 Spirulina and chlorella: These are types of algae that are rich in protein and are
often consumed as supplements.

Sources Protein content in grams

Eggs - 1 medium size 6
Milk - 1pint or 568 ml 19
Milk - 1 glass 6.3
Soya milk plain - 200 ml 6
Tofu - 100 gm 8
Low-fat yoghurt (Plain) - 150 g 8
Low-fat-yoghurt (Fruit) - 150 g 6
25
 Fish (Cod fillets) - 100g or 3.5 ounces 21
Cheese cheddar - 100g or 3.5 ounces 25
Roast Beef - 100 g or 3.5 ounces 28
Roast Chicken - 100 g or 3.5 ounces 25
Other meats Average - 100g or 3.5 ounces 25
Lentils, cooked - 1 cup 18
Black Beans, cooked - 1 cup 15
Peanut butter - 1 tbsp 8
Almonds - ¼ cup 8
Brown Rice, cooked - 1 cup 5
Broccoli, cooked - 1 cup 4
Potato - 1 medium 4

Protein Deficiency Diseases:

i) A reduced protein intake over a prolonged period of time leads to loss of weight,
fatigue, anemia, nutritional oedema, lowered resistance to infection and poor healing of
wounds.
ii) Protein deficiency is more marked during periods when proteins needs are more e.g.
during infancy, childhood, pregnancy and lactation. Deficiency occurs when an individual
does not eat enough proteins.
iii) It is one of the reasons for diseases like breast cancer, colon cancer, heart disease
and osteoporosis.

Biological Importance of Proteins:

Protein is the fundamental life force. Proteins are necessary in initiating every biochemical
process in the body as well as in providing us an invaluable source of energy. In the
absence of protein, the body would simply shut down.
i) Protein as Enzymes:
ii) Transportation and Storage:
iii) Cell and Tissue Growth:
iv) Mechanical Support:

6.3 : FATS AND OILS:

Composition
Fats and oils are mainly serve as the source of energy and they contain some essential
nutrients like essential fatty acids and fat soluble vitamins. Fat is essential for maintaining
good health as absence of fat leads to the development of a deficiency disease affecting
the skin.

26
Sources:
Fats and oils can come from various sources, including:

 Animal Sources: Such as butter, ghee, lard, tallow, and fatty cuts of meat.
 Plant Sources: Such as olive oil, coconut oil, avocado oil, palm oil, sesame oil,
sunflower oil, and canola oil.
 Nuts and Seeds: Such as almonds, walnuts, peanuts, chia seeds, flaxseeds, and
pumpkin seeds, which are rich in oils.
 Fish: Fatty fish like salmon, mackerel, and trout contain healthy omega-3 fatty acids.
 Processed Foods: Many processed foods contain added fats and oils, often from
plant sources, used for cooking baking, or flavor enhancement.

Required daily allowances of Fats and Oils:

The recommendation of the of fats by I.C.M.R. Nutrition Expert Group (1968) are,
Adults 10 %, Adolescents 15 %, Children (1-11 yrs) 15%, and Infants (0-1 year) 30% of
total calories in the food from fat.

Group Particulars Body weight (kg) Fat (g/day)

Man Adult 60 20
Woman Adult 50 20
Pregnant 50 30
Lactation 50 45
Children 1 – 9 years 12.2 - 26.9 25
Boys 35.4 22
10-12 years
Girls 31.5
Boys 47.8 22
13-15 years
Girls 46.7
Boys 57.1 22
16-18 years
Girls 49.9

Deficiency Diseases:
i) Deficiency of fat causes a deficiency of essential fatty acids like linoleic and linolenic
acids and subsequently a deficiency of arachidonic acid. These polysaturated fatty acids
are required for healthy cell membranes and their permeability. A deficiency results in
characteristic eczema and skin lesions. It is seen in infants as dry scaly lesions on the skin.
Toad skin or dry popules are seen in upper limbs

Functions of Fats and oils:

Fats perform several important functions.
1) Energy: They are the concentrated source of energy, yielding more than twice the energy

27
supplied by carbohydrate per unit weight. All tissues except those of the central nervous
system and brain can utilize fat as a source of energy.
2)Absorption of fat soluble vitamins: Fat is necessary fro the absorption of fat
soluble vitamins A, D, E and K.
3)Essential fatty acids: An adequate intake of fats/oils is necessary to meet the
body’s requirements for linoleic and linolenic acids.
4)Synthesis of hormones: The lipid cholesterol is necessary for the synthesis of
some hormones. Exa. – Sex hormones.

6.4 : VITAMINS

Vitamins are defined as, potent organic compounds, occurring in varying and minute proportions in
food, which must be available to the organism from exogenous sources, in order that physiological
processes essential to life may proceed normally.
Vitamins are natural substances found in plants and animals and known as Essential nutrients for
human beings. Dr. Funk introduced the term vitamine for these organic compounds. The vitamin
which Funk extracted contained as amine and that is found to be essential for vital activities. Hence
the name Vitamine. But later it was found that amine was not present in all the vitamins. Hence ‘e’
was deleted and the term Vitamin was used instead of Vitamine.
Vitamins are low molecular weight organic compounds indispensable for the normal vital activity of
the organisms. Their absence causes deficiency diseases.
Vitamins either participate in the production of coenzymes, indispensable for normal functioning or
the corresponding enzymes or act as regulators or biochemical processes.

Sources:

Plants synthesize all vitamins, animals cannot synthesize all vitamins. But vitamins are present in
animals as a result of food intake. In humans the vitamin sources are food and intestinal bacteria.
Human body uses these substances to stay healthy and support its many functions.
The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you need.
Vitamins do not provide energy (calories) directly, but they do help regulate energy producing
processes.
There are two types of Vitamins –
i) Fat soluble vitamins such as Vit. A, D, E and K.
ii) Water soluble vitamins such as Vit. B1, Riboflavin, Vit. B6, Niacin, Panthothenic acid,
Folic acid, Vit. C etc.

28
List of Vitamins with chemical name, food source, recommended dietary allowances (RDA),
deficiency disease

Name of Chemical name of Food source RDA Male: Deficiency

vitamin vitamin Age 19-70 disease
A Retinol, retinal and Cod liver oil 900ug Night-blindness
four carotenoids Hyperkeratosis
including beta And
Keratomalacia
D Cholecalciferol Cod liver oil 5-10 ug Rickets and
Osteomalacia
E Tocopherols, Wheat germ 15 mg Deficiency is
Tocotrienols oil, unrefined very rare; mild
Vegetable oils hemolytic
anemia in
newborn
infants
K Phylloquinone, Leafy green 120 ug Bleeding
menaquinones Vegetables diathesis
C Ascorbic acid Citrus, most 90 mg Scurvy
Fresh foods
B1 Thiamine Rice bran 1.2 mg Beriberi,
Wernicke-
korsakoff
syndrome
B2 Riboflavin Meat, eggs 1.3 mg Ariboflavinosis
B3 Niacin, Meat, eggs, 16 mg Pellagra
Niacinamide grain
B5 Pantothenic acid Meat, whole 5 mg Paresthesia
grain, in many
Foods
B6 Pyridoxine, Meat, diary 1.3 to 1.7 mg Anemia
Pyridoxamine, products peripheral
Pyridoxal neuropathy
B7 Biotin Meat, diary 30 ug Dermatitis,
products, eggs Enteritis

B9 Folic acid, Leafy green 400 ug Megaloblast

Folinic acid vegetables and deficiency
during
pregnancy is
associated with
birth defects,
such as neural
tube defects
B12 Cyanocobalamin, Liver, eggs, 2.4 ug Megaloblastic
Hydroxycobalamin, animal anemia
methylcobalamin products

Functions of vitamins
) Vitamin A plays an important role in vision, bone growth, reproduction, cell division and
differentiation.
ii) Vitamin B complex improves the body's resistance to stress. Aids in digestion, promotes
good muscle tone, healthy skin. Vitamin B complex reduces muscle spasms, leg cramps, hand

29
numbness and helps regulate blood pressure.
iii) Vitamin C is responsible for helping to build and maintain our tissues and strengthening
our immune system.
iv) Adequate amounts of vitamin D is necessary for preventing bone loss.

6.5 : Minerals
Composition and Sources:
The body contains about 24 minerals all of which are derived from the diet. The important minerals
are calcium, phosphorous, potassium, sodium, chloride, magnesium, iron, copper, iodine, fluorine and
zinc. The body needs many minerals; these are called essential minerals. Essential minerals are
divided into major minerals (macrominerals) and trace minerals (microminerals). These two groups of
minerals are equally important, but trace minerals are needed in smaller amounts than major minerals.

30
 7. HEALTH AND FITNESS

According to World Health Organisation (WHO) ‘‘Health is the state of complete

physical, emotional, and social well-being, not merely the absence of diseases or
infirmity.’’ This definition has remained unchanged since 1948.

All of us want to maintain positive health, i.e., a perfect blend of physical, social and
mental. Taking adequate amounts of essential nutrients in our diet is necessary to
maintain positive health.
Physical health is probably the most easily understood aspect. Mental health can be
defined as a state of emotional and psychological well-being in which an individual is
able to use her or his cognitive and emotional capabilities, function in society, and
meet the ordinary demands of everyday life. In other words, the absence of a
recognised mental disorder is not necessarily an indicator of mental health. One way
to assess mental health is to see how effectively and successfully a person functions.
Feeling capable and competent, being able to handle normal levels of stress,
maintaining satisfying relationships, and leading an independent life; and being able
to ‘bounce back’ or recover from difficult situations are all signs of good mental
health.

Physical fitness is good bodily health; it is the result of regular exercise, proper diet
and nutrition, and proper rest for physical recovery. The term physical fitness is used
in two ways: general fitness (a state of health and well-being) and specific fitness (a
task-oriented definition based on the ability to perform specific aspects of sports or
occupations). Physical fitness is the capacity of the heart, blood vessels, lungs, and
muscles to function at optimal efficiency. Earlier, fitness was defined as the capacity
to carry out the day’s activities without undue fatigue. Automation, increased leisure
time, and changes in lifestyles following the Industrial Revolution meant that this
criterion was no longer sufficient. In the present context, optimum efficiency is the
key.

Physical fitness is now defined as the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist diseases and to meet
emergency situations. Fitness can also be divided into five categories: aerobic fitness,
muscular strength, muscular endurance, flexibility, and body composition. Being fit
prepares one to meet mental and emotional challenges. One feels strong and energetic
if one is fit. Fitness provides one with the ability to meet routine physical demands
with enough reserve energy to rise to a sudden challenge, such as running to catch a
bus.

Thus, health is a state of complete mental, physical and social well- being whereas
fitness is the ability to meet the demands of a physical task. A well-nourished and fit
person is better able to learn and has more energy, stamina, and self-esteem. A
healthy eating pattern along with regular exercise will certainly help to remain fit.
Teenagers between the ages of 12 and 18 who have unhealthy eating behaviours and

31
are undernourished develop eating disorders.

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8. FOOD GUIDE PYRAMID
The food guide pyramid is a graphic depiction of the daily food guide. The
illustration was designed to depict variety, moderation, and also proportions. The size
of each section represents the number of daily servings recommended. The broad
base at the bottom conveys the message that grains should be abundant and form the
foundation of a healthy diet. Fruits and vegetables appear at the next level, showing
that they have a less prominent, but still important place in the diet. Meats and
milks appear in a smaller band near the top. A few servings of each can contribute
valuable nutrients such as proteins, vitamins and minerals, without too much fat and
cholesterol. Fats, oils and sweets occupy the tiny apex, indicating that they should be
used sparingly.

Alcoholic beverages do not appear in the pyramid, but they too, if consumed,
should be limited. Items such as spices, coffee, tea and diet soft drinks provide few, if
any, nutrients, but can add flavour and pleasure to meals when used judiciously.

The daily food guide plan and food guide pyramid emphasise grains, vegetables, and
fruits. These are all plant foods. Some 75 per cent of a day’s servings should come from
these three groups. This strategy helps all people obtain complex carbohydrates, fibre,
vitamins, and minerals with little fat. It also makes diet planning for vegetarians
easier.

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VEGETARIAN FOOD GUIDE

Vegetarian diets rely mainly on plant foods: grain, vegetables, legumes, fruits, seeds, and
nuts. Some vegetarian diets include eggs, milk products, or both. People who do not eat
meats or milk products can still use the daily food guide to create an adequate diet. The
food groups are similar and the number of servings remains the same. Vegetarians can
select alternatives to meat such as legumes, seeds, nuts, tofu and for those who eat them,
eggs. Legumes, and at least one cup of dark leafy greens, help to supply the iron that
meats usually provide. Vegetarians who do not drink cow’s milk can use soy ‘milk’ – a
product made from soyabeans that provides similar nutrients if it has been fortified with
calcium, vitamin D, and Vitamin B12 (i.e., these nutrients are added).

The food guide pyramid emphasises foods from the five food groups shown in the three
lower sections of the pyramid. Each of these food groups provides some, but not all of the
nutrients you need. Foods in one group cannot replace those in another. No one food
group is more important than another – for good health you need all of them.

The pyramid is an outline of what to eat each day. It is not a right prescription, but a
general guide that lets you choose a healthful diet that is right for you. The pyramid calls
for eating a variety of foods to get the nutrients you need, and at the same time, the right
amount of Calories to maintain a healthy weight.

34
9. MEAL PLANNING OF VARIOUS AGE GROUP

Meal planning for various age groups: Meal planning can vary based on age groups to
ensure nutritional needs are met. Here's a general guideline:

Infants (0-12 months):

Breast milk or formula is the primary source of nutrition.

Introduction of solid foods typically begins around 6 months, starting with pureed fruits and
vegetables.
Gradually introduce iron-fortified cereals, protein-rich foods like pureed meats, and small
amounts of unsweetened yogurt.

Toddlers (1-3 years):

Offer a variety of foods from all food groups.

Focus on whole grains, fruits, vegetables, lean proteins, and dairy.
Encourage self-feeding and exploration of textures.
Limit sugary snacks and drinks.

Breakfast High fibre cereal (like Weetabix, Shreddies or porridge – (but avoid sugar
coated cereal) + full cream milk (preferably no additional sugar although a
very
light sprinkling would be acceptable) 200ml fresh fruit juice
Mid- 1-2 whole wheat biscuits (e.g. oatcakes, digestive) Item fruit chopped up in a
morning bowl
200ml full cream milk
Lunch Sandwich: 2 slices wholemeal + butter + thin slice chicken/ham or tuna in
low fat natural yoghurt.
Chopped carrot and cucumber in a bowl
Yoghurt. Drink water or diluted high-juice
cordial
Mid- 1-2 whole wheat biscuits (e.g. oatcakes, digestive).
afternoon Item fruit chopped up in a bowl200ml full cream milk
Evening Typical family meal e.g.: 40-50g chicken breast / lean meat / white fish /2 tbsp
Meal cooked basmati rice or 40g cooked pasta or small potato mashed/boiled/jacket
Tbsp cooked veg.
Drink water or diluted high-juice cordial
Evening Drink water or diluted high-juice cordial or milk

Children:
Emphasize the importance of balanced meals and snacks to support growth, development,
and learning. Provide opportunities for children to make healthy food choices, such as
packing their own lunches or choosing from nutritious options at home. Encourage family
meals as a chance to connect and model healthy eating habits. Teach children about
35
portion

36
sizes and mindful eating to help them develop lifelong healthy habits. Discuss the
importance of hydration and encourage drinking water throughout the day.

As children grow, their nutritional needs evolve, so it's essential to adapt meal planning
strategies accordingly and consult with a paediatrician or registered dietitian for
personalized guidance.

Breakfast High fibre cereal (like Weetabix, Shreddies or porridge – avoid sugar coated
cereal) + skimmed milk (preferably no additional sugar although a very light
sprinkling would be acceptable) 1-2 slices granary bread (toasted) + olive oil
based spread + jam / peanut butter 200ml fresh fruit
juice
Mid-morning 1-2 whole wheat biscuits (e.g. oatcakes, digestive)
Item fruit Drink
Lunch Sandwich: 2 slices whole meal + butter + chicken/ham or tuna in low fat
natural yoghurt or cheese.
Chopped carrot / cucumber / celery in a bowl Yoghurt
1 square home-made easy flapjack
Drink water or diluted high-juice cordial
Mid-afternoon Item fruit
Drink
Home from High fibre cereal (like Weetabix, Shreddies or porridge – avoid sugar
school coated cereal) + skimmed milk or 2 slices granary bread (toasted) + olive
oil based spread + jam / peanut butter Drink
Evening Meal Typical family meal e.g.: 100-120g chicken breast / lean meat / white
fish 3-4 tbsp cooked basmati rice or 60g cooked pasta or small potato
mashed/boiled/jacket.
Cooked veg
Drink
Evening 1 square home-made easy flapjack
Item fruit
Drink

Foods for Adolescents and Elders:

In adolescent years special considerations should be made that is the protein requirements
are high, calcium requirement increases especially for girls, sources of essential fats and
slow released carbohydrates should also be focused. The requirement for an adult male
and female will again vary according to their job profile and needs and in general men will
have higher requirements than women.

37
 Breakfast High fibre cereal (like 2-3 Weetabix, Shreddies or porridge – avoid sugar coated
cereal) + skimmed milk (preferably no additional sugar although a very light
sprinkling would be acceptable)
2-3 slices granary bread (toasted) + olive oil based spread + jam / peanut
butter 200ml fresh fruit juice
Mid-morning 1-2 whole wheat biscuits (e.g. oatcakes, digestive) or flapjack commercial /
home-made easy flapjack
Item fruit
Drink
Lunch Sandwich: 2-4 slices whole meal / granary bread + olive oil based spread +
chicken/ham or tuna in low fat natural yoghurt or cheese
Chopped carrot / cucumber / celery in a bowl Yoghurt
1 square home-made easy easy flapjack
Drink water
Mid- 1-2 whole wheat biscuits (e.g. oatcakes, digestive) or flapjack commercial /
afternoon home-made easy flapjack
Item fruit
Drink
Evening Typical family meal e.g.: 120-150g chicken breast / lean meat / white fish 5-6
Meal tbsp cooked basmati rice or 600g cooked pasta or potatoes mashed / boiled /
jacket Cooked veg
Drink

Evening High fibre cereal (like Weetabix, Shreddies or porridge – avoid sugar coated
snack cereal) + skimmed milk or 2 slices granary bread (toasted) + olive oil based
spread
+ jam / peanut butter
Drink
Bedtime Drink

Diet for Pregnant Women:

But during pregnancy nutritional needs of a woman shall increase to support the growth
and development of the growing fetus. Certain important nutrients like folic acid, vitamin
A, iron and calcium needs will be high to ensure proper growth and prevent any birth
defects. Many foods like alcohol, tea, coffee and fish with high mercury levels should be
avoided as far as possible in this group. A meal plan for an elderly male and female would
focus mainly to suit the sedentary lifestyle and to maintain a reasonable health. Further
any health issues shall be considered first before planning any diet for any age group.

38
Breakfast High fibre cereal (porridge, no added sugar muesli, Shredded Wheat, Weetabix,
etc) + 200ml skimmed milk and/or 1-2 slices granary bread with olive oil-
based
spread and natural jam, marmalade, honey 250ml fruit juice
Mid- 1-2 oatcakes or rye crisp bread
morning Banana
Tbsp sunflower seeds
Drink water
Lunch Sandwich: 2 slices granary bread + olive oil-based spread + cooked chicken
breast, sliced ham, tuna or cheese or 3-4 oatcakes or rye crisp bread with cottage
cheese
Mixed salad
Low fat / low sugar yoghurt
Drink water
Mid- 1-2 oatcakes or rye crisp bread
afternoon Banana
Tbsp sunflower seeds
Drink water
Evening Chicken breast or white fish or lean meat and (dry weight) basmati rice or whole
Meal wheat pasta or 5-6 small boiled new potatoes or sweet potato
and loads of veg or large salad
Gravy / sauce –
optional Drink water
Evening High fibre cereal (porridge, no added sugar muesli, Shredded Wheat,
Weetabix, etc) + 200ml skimmed milk
Drink water

39
10. MODIFYIG DIET RELATED BEHAVIOURS
As you have read in the chapter on ‘Self ’, adolescence is a time when an individual
begins to question authority and tries to establish her/his status. Eating behaviour is one of
the mediums through which individuality may be expressed by adolescents. Thus,
rejection of routine home food (which may be healthy) and eating outside (not so healthy),
sometimes in order to conform to peer preferences, is not uncommon in adolescence.

It is easier for us to change lifestyle and diet patterns if we are convinced that we want to
do so. What are the ways in which adolescents can modify their own behaviour? The next
section tells us more about how to adopt healthy dietary practices.

Limiting television viewing: Television viewing should be limited to about one or two hours
each day (this includes playing video games or using the computer). Watching television
does not use up many Calories and it encourages eating erratically, since it is common to
eat while watching TV. Overeating and under-eating is common among those who do it.
Healthy eating habits: Eat three balanced meals of average size each day, plus two
nutritious snacks. One must try not to skip meals.

Snacks: Snacks should be limited to two each day and they can include low calorie foods,
such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks,
especially potato chips, biscuits and fried foods. Of course, favourite snacks can be
consumed once in a while, but this should not be made a habit.

Drinking water: Drinking four to six glasses of water each day, especially before meals is
a good habit. Water has no calories and it will create a feeling of fullness. Avoid drinking
soft drinks and fruit juices too frequently, as they are high in energy (150-170 calories per
serving).

Diet journal: It helps to keep a weekly journal of food and beverage intake and also of the
amount of time that is spent in watching television, playing video games and exercising.
Recording body weight each week is a good practice.

Exercise: This is essential for healthy life. Participating in extra-curricular activities such
as sports helps to keep activity levels high.

Some tips to increase physical activities include:

• Walk or ride a bicycle for short distances.
• Use stairs instead of elevators in a building.
• Do regular exercise for 20-30 minutes, 3-4 times each week.

This can include walking, jogging, swimming or bike riding. Playing games and sports, such
as skipping rope, hockey, basketball, volleyball, or football, and doing yoga are also
advisable at all ages.
Substance use and abuse: Substance use and abuse in adolescence is a public health problem

40
of major significance and concern. The substances most widely abused by adolescents are
tobacco, alcohol, and marijuana and other addictive drugs. The abuse of drugs and alcohol
has a harmful effect on the nutrition and health status of adolescents. Nutrition
intervention, support, and counselling would play a major role in the physical and
psychosocial rehabilitation process.

Much of what we have discussed may be more relevant for adolescents in urban and semi-
urban areas. Rural environments would be different. Rural girls and boys are often
engaged in agricultural tasks. They may also be helping their parents in enterprises such as
poultry- keeping, cattle- rearing and bee-keeping. Boys may be helping in farming. Girls
also help in looking after their younger siblings as well as cooking and cleaning while
their parents earn livelihood. Then there are the tasks of collecting fodder for the cattle,
firewood and water. In tribal areas many people are dependent on forest products like
berries, flowers, leaves, roots. They spend time gathering and processing these products.

Girls and boys doing these tasks will have high activity levels and therefore, their energy
needs will be higher. Protein needs are also higher due to the high growth rate at
adolescence. The chances of adolescents being malnourished are, therefore, very high in
rural areas among the poorer communities. Girls in particular are known to be anaemic
(low iron in blood) and require iron rich foods to be healthy. Adolescents from rich
families in rural areas would face many of the same problems as those in urban areas in
the higher income groups. They would tend to be sedentary and enjoy rich food having
plenty of fat and carbohydrate.

41
11. FACTORS AFFECTING EATING BEHAVIOUR
By the time a person reaches adolescence the influences on eating habits are numerous and
the formation of those habits is extremely complex. The growing independence of
adolescents, increased participation in social life, and a generally busy schedule of
activities have a definite impact on what they eat. They are beginning to buy and prepare
more food for themselves and they often eat rapidly and away from home.

In order to encourage adolescents to form reasonably healthy eating habits parents should
give their children the opportunity to choose from a range of nourishing foods as they are
growing up. By the time they are teenagers they will need some freedom to use the
kitchen; this is true for boys as well as for girls.

While the basic foundation for eating habits is found in the family, many influences on
eating behaviour originate outside the home. The influence of peers can be a useful source
of support, as well as a source of stress for the adolescent. Peer influence and support can
be helpful for overweight teenagers, although the same peers can also target such
adolescents for teasing.

Teenagers are very vulnerable to advertising messages. Television food commercials

and eating habits portrayed in programme content have influenced people for more than a
decade. The majority of advertisements are for products with a high concentration of
sweetness and fat. Hence, adolescents have to be discerning while consuming such food
products.

The ease of obtaining food that is ready to eat also influences the eating habits of
teenagers. Through home delivery/vending machines, at movies, melas and sporting
events, at fast- food outlets and convenience groceries, food is available at numerous times
throughout the day. Hence, adolescents may eat more often as well as more of not-so-
healthy food stuffs. Watching this tendency is advisable.

42
 12. DISEASE DUE TO LACK OF NUTRITION

Disease due to lack of nutrition:

A disease due to lack of nutrition is called malnutrition. It can manifest in various forms,
such as undernutrition, where the body doesn't get enough nutrients, or overnutrition,
where there's an excess of certain nutrients but a lack of others, leading to deficiencies.
Examples include kwashiorkor, marasmus, scurvy, and rickets.
There are several types of diseases that can result from lack of proper nutrition:

Kwashiorkor
Kwashiorkor is a type of malnutrition characterized by severe protein deficiency. It causes
fluid retention and a swollen, distended abdomen. Kwashiorkor most commonly affects
children, particularly in developing countries with high levels of poverty and food
insecurity. People with kwashiorkor may have food to eat, but not enough protein.

Kwashiorkor is caused by a lack of protein in the diet. Every cell in your body contains
protein. You need protein in your diet for your body to repair cells and make new cells. A
healthy human body regenerates cells in this way constantly. Protein is also especially
important for growth during childhood and pregnancy. If the body lacks protein, growth
and normal body functions will begin to shut down, and kwashiorkor may develop.

The symptoms of kwashiorkor include:

 change in skin and hair color (to a rust color) and texture
 fatigue
 diarrhea
 loss of muscle mass
 failure to grow or gain weight
 edema (swelling) of the ankles, feet, and belly
 damaged immune system, which can lead to more frequent and severe infections
 irritability
 flaky rash
 shock

Marasmus
Another form of severe malnutrition resulting from inadequate intake of calories and
protein, leading to wasting of muscle and fat tissue.
Marasmus is a form of severe malnutrition. It can occur in anyone who has severe
malnutrition, but it usually occurs in children. It typically occurs in developing countries.
Marasmus can be life-threatening, but you can get treatment for it.

Symptoms of marasmus
The main symptom of marasmus is being underweight. Children with this condition have
lost a lot of muscle mass and subcutaneous fat. Subcutaneous fat is the layer of fat just
under the skin. Dry skin and brittle hair are also symptoms of marasmus.

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In children with marasmus, the following can also occur:

1. chronic diarrhea
2. respiratory infections
3. intellectual disability
4. stunted growth

Causes of marasmus
Nutrient deficiency is the main cause of marasmus. It occurs in children that don’t ingest
enough protein, calories, carbohydrates, and other important nutrients. This is usually due
to poverty and a scarcity of food.

There are several types of malnutrition. A malnourished child may have something other
than marasmus. Among the more common types of malnutrition are serious deficiencies in:
 iron
 iodine
 zinc
 vitamin A

Scurvy
Caused by a deficiency of vitamin C, leading to weakness, anemia, gum disease, and skin
problems.
Scurvy is better known as severe vitamin C deficiency.
Vitamin C, or ascorbic acid, is an essential dietary nutrient. It plays a role in the development
and functioning of several bodily structures and processes, including:
 the proper formation of collagen, the protein that helps give your body’s connective
tissues structure and stability
 iron absorption
 antioxidant action
 wound healing
 creation of neurotransmitters, like dopamine and
epinephrine Early warning signs and symptoms of scurvy include:
1. weakness
2. unexplained exhaustion
3. reduced appetite
4. irritability
5. aching legs
Symptoms after 1 to 3 months
Common symptoms of untreated scurvy after 1 to 3 months include:
 anemia, when your blood lacks enough red blood cells or hemoglobin
 gingivitis, which causes red, soft, and tender gums that bleed easily
 skin hemorrhages, or bleeding under your skin
 tooth decay
 tender, swollen joints
 light sensitivity
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Rickets
Rickets is the softening and weakening of bones in children, usually because of an extreme
and prolonged vitamin D deficiency. Rare inherited problems also can cause rickets.
Vitamin D helps your child's body absorb calcium and phosphorus from food. Not enough
vitamin D makes it difficult to maintain proper calcium and phosphorus levels in bones,
which can cause rickets.

Symptoms of rickets include:

 pain or tenderness in the bones of the arms, legs, pelvis, or spine

 stunted growth and short stature
 bone fractures
 muscle cramps
 teeth deformities, such as:
o delayed tooth formation
o holes in the enamel
o abscesses
o defects in the tooth structure
o an increased number of cavities
 skeletal deformities, including:
o an oddly shaped skull
o bowlegs, or legs that bow out
o bumps in the ribcage
o a protruding breastbone
o a curved spine
o pelvic deformities

Beriberi

Caused by a deficiency of thiamine (vitamin B1), leading to neurological and

cardiovascular symptoms.

The symptoms of beriberi vary depending on the type.

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Wet beriberi symptoms include:

 shortness of breath during physical activity

 waking up short of breath
 rapid heart rate
 swollen lower legs

Dry beriberi symptoms include:

 decreased muscle function, particularly in both lower legs

 tingling or loss of feeling in the feet and hands on both sides
 pain
 mental confusion
 difficulty speaking
 vomiting
 involuntary eye movement
 paralysis

Anemia
Various types of anemia can result from deficiencies in iron, vitamin B12, or folate,
leading to fatigue, weakness, and other symptoms.
Anemia is a condition that develops when your blood produces a lower-than-normal
amount of healthy red blood cells. If you have anemia, your body does not get enough
oxygen-rich blood. The lack of oxygen can make you feel tired or weak. You may also
have shortness of breath, dizziness, headaches, or an irregular heartbeat.
There are many types of anemia, including:
1. Iron-deficiency anemia
2. Vitamin B12-deficiency anemia
3. Hemolytic anemia
Anemia may also be a sign of a more serious condition, such as bleeding in your stomach,
inflammation from an infection, kidney disease, cancer, or autoimmune diseases.

These are just a few examples, and there are many other diseases and conditions that can
result from inadequate nutrition.

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13. CONCLUSION
In the pursuit of wellness and vitality, the Harmony Lifestyle and Nutrition Optimization
Initiative emerges as a beacon of holistic health, advocating for balance, mindfulness, and
synergy between lifestyle choices and nutritional habits. As we journey through the
intricate tapestry of modern existence, this initiative offers a guiding light, illuminating the
path towards a harmonious coalescence of mind, body, and spirit.

At its core, Harmony embodies a philosophy that transcends mere dietary

recommendations or exercise routines. It champions a paradigm shift—a profound
transformation in our relationship with ourselves, our communities, and the environment.
It challenges us to reconsider our choices, to pause and reflect on the interconnectedness
of all aspects of our lives.

One of the fundamental tenets of Harmony is its emphasis on balance. In a world

characterized by constant demands and pressures, finding equilibrium becomes
paramount. Whether it's striking a harmony between work and leisure, embracing a
diverse range of foods for optimal nutrition, or nurturing both physical and mental well-
being, balance lies at the heart of this initiative. By cultivating equilibrium in our lives, we
unlock the potential for sustained health and vitality.

Moreover, Harmony celebrates mindfulness as a cornerstone of its approach. Mindfulness

invites us to engage with the present moment fully, to savor each experience with intention
and awareness. In the realm of nutrition, this translates into mindful eating—a practice that
encourages us to savor the flavors, textures, and aromas of our meals, while also tuning in
to our body's hunger and satiety cues. Through mindfulness, we forge a deeper connection
with our food, fostering a sense of gratitude and reverence for the nourishment it provides.

As we delve deeper into the fabric of Harmony, we encounter the concept of synergy—an
exquisite interplay of elements working in concert to produce a harmonious whole. This
synergy extends beyond the realm of nutrition, permeating every facet of our lives. Just as
a diverse array of nutrients synergistically nourishes our bodies, so too do diverse
experiences, relationships, and pursuits enrich our existence. By embracing synergy, we
unlock the transformative power of interconnectedness, fostering resilience, creativity, and
fulfillment.

Crucially, Harmony recognizes the profound impact of our choices on the world around
us. From the foods we consume to the products we use, every decision we make carries
ripple effects that extend far beyond our immediate sphere. As stewards of both our own
well- being and the planet, we are called to cultivate a deeper sense of responsibility and
mindfulness in our consumption patterns, opting for sustainable, ethically sourced options
that honor the interconnected web of life.

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14. REFERENCE
 Krause's food and the nutrition care process by L. Kathleen Mahan; Janice L.
Raymond.

 Handbook of nutrition, diet, and epigenetics

 Multicultural handbook of food, nutrition, and dietetics

 Food microbiology by Karl R.

 A dictionary of food and nutrition by David A. Bender

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