Nutritional Requirements &

Balanced Diet
Recommended Dietary Allowance
(RDA)

Amount of nutrient sufficient for the

maintenance of health in nearly all
people.
Minimum requirements
Safety margin (for individual variations)
Energy
Importance
Unit: kilo-calorie (kcal) or Calorie
New unit : Joule (J)
1 kcal = 4184 J or 1J = 0.239 kcal
1 million J (MJ) = 239 kcal
Dietary sources
Protein - 4 kcal/g
Fat 9 kcal/g
Carbohydrates 4 kcal/g
 Reference Man & Woman
Energy intake recommendations for
standard Ref man & woman
Indian Ref Man Indian Ref Woman
Age: 20-39 yrs 20-39 yrs
Weight: 60 kg 50 kg
Free from disease and physically fit
Performs moderate work (8 hrs occupational)
8 hrs in bed, 4-6 hrs sitting/moving, 2 hrs
active
Energy requirements- adults
Sex Light work Mod wk Heavy wk
Male 2425 2875 3800
Female 1875 2225 2925

Pregnancy
Add 300 kcal
Lactation
Add 550 kcal for 1st 6 months
Add 400 kcal for 6-12 months
Protein Requirement

Adults : 1g / kg body weight / day

(NPU 65)
Pregnancy: Add 15 g / day
Lactation: Add 25 g / day
Fat requirement
20 % of total Energy as fat
of this should be vegetable oils (EFA)

Carbohydrates
50 70% of total Energy requirement
Fat soluble vitamins
Vit A Retinol 600 mcg Lactation
950 mcg

Vit D Adults 2.5 mcg

Pregnancy & Lactation 10 mcg

Vit E
Males - 10 mg
Females - 8 mg
Water soluble vitamins
Thiamine 0.5 mg /1000kcal
Riboflavin 0.6 mg / 1000 kcal
Niacin 6.6 mg / 1000 kcal
Balanced Diet
 Diet

The food on which one lives on.

Dietary Goals/ Prudent diet

Fats <30 % of total energy

Saturated FA < 10% of total energy
Avoid refined carbohydrates, take fibre
Protein 15-20 % of total energy intake
Restrict alcohol
Salt, restrict to 5 gm/day
Avoid Junk foods
Balanced diet
A diet containing variety of foods, in
such quantities and proportions,
that the need for energy, proteins,
fats, vitamins and minerals is
adequately met, to maintain health
and vitality and also makes small
provision for a lean period.
Principles for a balanced diet

Proteins : 15-20% of total energy reqmt

Fats: 20 30% of total energy reqmt
Carbohydrates to provide balance
Fibre rich; Mixed cereals ~Adequate proteins
Ensure fruits & vegetables
Protein, Vit B12
Formulating a Balanced Diet:
Consider
Nutritional requirements
Nutritive value of food / food groups
Menu planning
Principles of balanced diet
Socio-economic conditions
Dietary habits
Customs & Cultural constraints
For framing a balanced diet start with
sedentary man / woman
Typical Balanced diet:
Sedentary worker
Food Item Man Woman
Cereals 460g 410g
Pulses 40g 40g
Oil/fats 40g 20g
Veg leafy/other 40/60g 100/40g
Roots & Tubers 50g 50g
Sugar/jaggery 30g 20g
Milk 150g 100g
Additional food items for pregnancy
& lactation
Food Item Pregnancy Lactation
Cereal 35g (118kcal) 60g (203kcal)
Pulses 16g (59kcal) 30g(105kcal)
Milk 100g (83kcal) 100g (83kcal)
Fat - 10g (90kcal)
Sugar 10g (40kcal) 10g (40kcal)
Total 300 kcal 521 kcal
Menu planning
Meet 1/3 of days reqmt in each meal
Variety of foods
Raw vegetables
Socio-economic factors
Cultural factors
Substitutions for non vegetarians:
20-30gm pulses = 1 egg or 30 g
meat/fish
Recommended Daily Allowance (RDA)
Recommended Dietary Allowance (RDA): The average daily
dietary nutrient intake level that is sufficient to meet the nutrient
requirements of nearly all (9-98 percent) healthy individuals in a
particular life stage and gender group. (IOM 2007)