PLANNING A DIET

Ms Vibha Hasija
 Calculate the energy intake

Break up of proximate principles--Decide how much

macronutrients will make up the energy intake

Converting proximate principles into exchanges

Break up of exchanges into meals

Menu –planning

Detailed calculations
Starting If it has to be
Can we use
point is individualistic
the RDA
energy ,then what is
for all?
intake our tool?
The Broca’s Index
Based on the
Calculate the
height and
height in
consequently the
centimeters
weight

Deduct factor
Result= ideal body
100 for males and
weight
105 for females

Ideal or desirable
body weight
Calculate ideal caloric intake
 Depends on physical
activity. Activity Energy
Kcals /Kg
bd wt
Sedentary 25-30

Moderate 30-35

Heavy 35-40

Very heavy >40

 Calculation of ideal caloric intake

Depends on build—

10% increase or decrease

Depends on age

30% reduction after 70 yrs

BREAK UP ENERGY INTO PROPOTION
OF MACRONUTRIENTS
PROTEINS-0.8-1 GM/KG IDEAL BODY WT

CHO-65-70% OF TOTAL ENERGY

FATS-20-25% OF TOTAL ENERGY

CALCULATE PERCENTAGES, GMS AND CALORIES OF ALL

PROXIMATE PRINCIPLES.
Calculation of percent for protein
Gms of
protein

Portion of
calories from
grams

Percent of
total calories
from protein
Calculation of protein for 60 kgs
0.8-1 gm/kg IBW 1 gm/kg
=60 gms

60 gms = ? Kcals?..240Kcals

240--- 1600
? -- 100
240 x 100
--------------- = 15%
1600
Percent /gms of FAT
Percentage of fat prescription-- 20-
30%.Not more than 35%

Convert it into calories

30 –100
? -- 1600
30 x 1600
-------------- = 480
100

Convert it into grams

Percent /gms of CHO
Percentage of CHO prescription

Convert it into calories

Convert it into grams

Converting the proximate principles
into exchanges
To be done based on the :
 Food pyramid
 Requirements
 Guidelines
Food groups
A good meal plan meets all requirements of the
individual
No food has all nutrients

A combination of foods will ensure all nutrient

requirements are met
Important to consider choice of different foods
from food groups
Foods have been grouped based on their function
and major nutritional contributions
 Basic five food groups
Milk,
Pulses and Fats, oils
Cereals and egg,meat and sugars
Cereal legumes Fruits and
products
Energy,EPA,
Energy, Vegetables fat soluble
Protein, Vitamins, vitamins
Energy, Proteins,
B vitamins Minerals,
protein, Fat
,Fibre Phytochem
fibre, ,Vitamins,
icals,
B vitamins Calcium
Fiber
For convenience of meal planning,
Groups are arranged as
Energy Giving

Body building

Protective foods
Energy giving

Rich in Starchy roots

carbohydrates and tubers

Give Satiety
Fats and oils
and Palatability
Body Building

Provide GOOD QUALITY

proteins

Give fat soluble vitamins and B

vitamins

Meat,Poultry,milk,pulses,nuts
Protective foods

Ample amounts of vitamins

,minerals,phytochemicals and fiber

Important for protective and

regulatory functions

Does not include Starchy

vegetables
 The food guide pyramid
Contains the five basic food groups and recommended
number of servings

An outline of the type and amounts of foods to eat

Allows for choice within the group ,so variety is ensured

Each food group has foods which make particular

contribution to the nutritional status

One group cannot be substitute for another

Serving Size
Portions of foods
generally consumed
by people based on
National surveys

Rice serving = ½ cup

The range of servings

can be modified as
per the caloric intake
and the nutritional
requirements
Note
The food guide does
No food group
not apply to infants
provides all
and children under 2
nutrients
years of age

Variety will ensure Serving sizes vary as

consumption of per age ,sex and
most nutrients activity

Food items are used

Each meal has
alone or in
number of dishes
combination
Factors affecting food consumption
Spiritual

Sensual

Social

Emotional

Celebrations
 Factors influencing food choices

Experiences Habits Culture

Health Media Social

Economics Availability
 Factors to be kept in mind for meal
planning
Economy

Food Culture &

availability Acceptability

Likes ,
Time and
dislikes
convenience
&food fads

Satiety value Variety

Tools for meal planning

Recommended
Dietary
allowances

Food value Exchange

tables list
Recommended Dietary Allowances

Based on population studies

Based on Reference man and reference
woman
Used exclusively for children and
adolescents, as well as pregnancy and
lactation
Used for suggestions for populations
 The Exchange List
Exchange Amounts Energy CHO Proteins Fats
gms Kcals gms gms gms

Cereals 30 gms 100 21 2.5 0.5

Pulses 30 100 17 7 0.5

Milk(cows) 150 ml 100 6 5 6

Buffalo’s 85 ml 100 4.3 3.7 7.5
Standard 100 ml 100 5 4.3 6
Skimmed milk 30 gms 100 15.3 11.4 -
powder 30 gms 100 2 7 8
Cheese 40 gms Same As cheese
paneer values
Exchange Amounts Energy CHO Proteins Fats
gms Kcals Gms Gms Gms

Shell fish 100 gms 100 2 20 1.5

Meat-Lean 100 100 20 1

Meat 100 100 8 7

(red)

Veg A 100 25 6 1

Veg B 100 50 10 1
Exchange Amounts Energy CHO Proteins Fats
gms gms gms gms gms

Veg C 100 100 24 1 -

Fruits 100 50 10 - -

Nuts 15 100 8 3 8

Sugar 25 100 24 - -

Fats and Oils 10 100 - - 10

 Guidelines for break up of exchanges
Cereals- about half of the total energy

Pulses – in the app. Proportion of 1:3 with cereals

Milk 2-3 servings to meet calcium requirement

In a non-veg diet substitute meat with pulses.

Nuts should replace fat exchange

Fats – half could be invisible

Always meet the correct ratio of fats –SFA:MUFA:PUFA=1:1.5:1

Include omega -3 PUFA in the diet

Sugar only as necessary!

Methods to ensure SFA MUFA
PUFA ratio
 Divide the total fat by 3.5
 The answer = SFA and PUFA
 The remaining is the MUFA
 Choose the right oil for cooking which
contains more of MUFA
SFA calculations

Check the invisible sources of SFA:

• Dairy fat– 70% is SFA
• Red meat,Coconut oil,egg can take all fat as SFA
• Deduct the total of these invisible sources of fat(
dairy+egg+meat) from the total fat .

20% of the remaining amount of fat will also be

SFA

Check if it is within range.

Guidelines to decide the meal number
and caloric value
 Small frequent meals –main meals +snacks
 Breakfast is extremely important
 Dinner lighter than lunch
 A representation of as many food groups
possible
 Good Quality Protein in every meal
 Checklist for fat
Check if invisible is greater than 50%.

Divide the total fat by 3.5

Suggest the SFA:MUFA: PUFA ratio

Calculate the SFA— total of :(a) invisible SFA And (b)20% of the
remaining fat.Remaining fat =total fat –invisible SFA

Check if SFA is within normal limits..if not ;reduce invisible SFA

Suggest the correct oil for cooking

If required,make provisions for visible SFA .. But should be within the

range
Break up food groups into menu
Food Breakfast Mid Lunch Teatime Late Dinner
group morning evening

Cereals

Pulses

Milk

Meat

Veg A

Veg B

Veg C

Fruits

Sugar

Fats
MONITORING THE
MEAL
The Food Pyramid
Factors affecting meal plan

Nutrition Economic Variety

Seasonal
Flexibility Age group
availability

Lifecycle Religion and

stage Community
Composition of a meal
Breakfast

Mid-morning snack

Lunch

Teatime snack

Late-evening snack

Dinner

Bed-time snack
CHARACHTERISTICS OF
BREAKFAST

Very important meal

Provides
energy
and
Maintains nutrients
weight for the
important
tasks of
morning

Improves
concentration
 CHARACHTERISTICS OF
BREAKFAST

Should have 1/3rd energy of the days intake

Should contain protein

Should include fruit and/or vegetables

Grains included should be whole grain

 COMPOSITION OF LUNCH

Whole grains

Proteins from pulses or non-veg

Plenty of vegetables(raw and cooked)

Curds for calcium

Accompaniments

Low energy dessert(optional)

COMPOSITION OF TEA-TIME
SNACK
 Light
 Could have proteins and carbohydrates
 COMPOSITION OF DINNER

Similar to lunch

Early dinner benificial

Ideally ,lighter than lunch

SAMPLE MENU
BREAKFAST
 1 cup /tea/milk
 2 methi and egg parathas

MID-MORNING SNACK
 I guava
SAMPLE MENU
LUNCH
 Koshimbir
 2 rotis
 1 katori rice
 1 katori dal
 1 katori vegetable
 1 katori peas-potato vegetable
SAMPLE MENU
TEA-TIME
 1 cup tea
 1 handful of roasted chana
SAMPLE MENU
 LATE-EVENING SNACK
 1banana

 DINNER
 Same as lunch