Galgotias University

Submitted by: Deepanshu Bhardwaj

Roll Number:21GSOB1010394
Assignment on Balance diet and RDA
of Nutrients.
 What is balanced diet?
1) A balance that contains adequate amounts of all
necessary nutrients required for healthy growth
and activity.
2) A balanced diet contains sufficient amounts of
fibre and the various nutrients to ensure good
health.
3) Food should also provide the appropriate amount
of energy and adequate amounts of water.
4) A balanced diet should be both adequate and
wholesome.
Why is balanced diet important?
1) It is essential for a healthy body and a
healthy mind .You are what you consume!
2) A balanced diet is important to maintain
health and a sensible body weight. No
single food will provide all nutrients it is
essential for a balanced diet that it must
contain sufficient amount of nutrients such
as carbohydrates, fat, vitamins, minerals
etc.
Improper diet may result in…
1) Failure to flourish
2) Poor growth
3) Poor development
4) Poor physical and mental health
5) Ainfections disease
6) Even death.
But even if you take over diet it
may leads to…
1) Weight gain
2) Insulin resistance
3) Diabities
4) Obesity
5) Heart conditions
6) Many other diet related diseases
7) And death.
The Objectives of a balanced and
healthy diet…
1) To achieve a healthy weight and energy
balance.
2) Eliminations of trans fatty acids and
saturated fats. Consumption of
unsaturated fatty acids.
3) Intake of simple sugar should be
limited.
4) Include a high amount of vegetables,
fruits, nuts, legumes, and whole grains.
5) Intake iodized salt and limit consumption of
sodium.
6) Essential amino acids and protiens should
from a major part of diet.
7) Avoid consumption of food substances
containing artificial preservatives and
carcinogens.
8) Food contaimed with human pathogen should
be strictly avoided.
9) Limitintake of caffeine and alcohol.
10) Consume plenty of water.
Healthy balanced diet plan!!

So whats the balanced diet plan??

Simply avoiding consumption of carbohydrates
and fats does not imply you are on a balanced diet.
You must know that carbohydrates and fats
energize the body to perform activities. It allows
you to remain active. People who are striving
towards weight loss goals, should limit rather than
curtailing them completly.
Vegetables and Pulses
Vegetables are rich in vitamins and
minerals . Pulses are a source of protien
and mono unsaturated fatty acids,
essesntial for body. You can cunsume
boiled or cooked vegetables one or two
bowls daily.
For lunch you can have the following list of
vegetables…

1) Lettuce 8) Beans
2) Cauliflower 9) Lentils
3) Broccoli 10) Bitter gourd
4) Spinach 11) Okr
5) Tomato
6) Carrot
7) Cabbage
 Fruits

Fruits are also a source of

multivitamins and minerals. Citrus
fruits are rich in vitamin C. You
can consume a fruit dish everyday
for breakfast. They are also natural
source of carbohydrates and fibres.
Some of the most healthy fruits are
enlisted below.

1) Apple
2) Orange
3) Grapes
4) Lime
5) Strawberries
6) Banana
 Grains and Cereals

A balanced diet must contain adequate

proportions of protien. Cereals from an
ideal source of carbohydrates. Pulses and
grains are rich in fatty acids and protiens.
Whole grains contain nutritious substances
like iron, magnesium and phosphorous that
act as confactors for the enzymatic activities
inside the body.
The examples are:
1) Wheat bread
2) Brown rice
3) Oatmeal
4) Pasta
5) Soya bean
6) Cereal
7) Corns
What is RDA of nutrients??
The RDA represents the
establishment of essestial nutritional
norm for planning and assessing
dietary intake, and are the levels of
intake of essential considered to be
adequate to meet the known needs of
particularly all healthy people.
The first Recommended dietary Allowances
(RDAs) were developed by the United States
government in the early 1940s. Other
countries have similar recommendations.
Recently, US and Canadian scientists pooled
their resources to modify developed a more
detailed set of nutrition recommendations
collectively called the Dietary References
Intakes or DRI.