Balanced Diet Definition and Elements

L A NC E
BA ET
D D I ty
S a h ay a Swee
. D . Melba
Mr s
. Sc N ursing
M
D e p a r tment
ic
Pediatr R
GIMSA
BALANCED DIET
DEFINITION
A balanced diet is defined as one which
contains a variety of food in such quantities
and proportions that the need for energy,
amino acids, vitamins, minerals, fats,
carbohydrate and other nutrients is
adequately met for maintaining health,
vitality and general wellbeing .
PRINCIPLES OF CONSTRUCTING
BALANCED DIET
ADEQU
ACY
VARIET BALAN
Y CE
ENERG
MODER Y
ATION CONTR
NUTRI OL
ENT
DENSIT
IMPORTANCE OF
BALANCED DIET
Balanced Diet leads to a good
physical and a good mental health.
It helps in proper growth of the body.
Also, it increases the capacity to
work
Balanced diet increases the ability to
fight or resist diseases.
ELEMENTS OF
BALANCED DIET
Carbohydrate
Protein
Fat
Vitamins
Minerals &
Fiber
Water
Carbohydrates
Carbohydrates are macronutrients,
they are one of the three main ways
the body obtains energy, or calories
They are called carbohydrates
because, at the chemical level, they
contain carbon, hydrogen and
oxygen. The recommended daily
amount (RDA) of carbs for adults is
135 grams, while pregnant women
need at least 175 grams.
Carbohydrates
•Carbohydrates provide fuel for the central nervous system
and energy for working muscles. They also prevent protein
from being used as an energy source and enable fat
metabolism
•Carbohydrates are classified as simple or complex
Simple carbohydrates contain just one or two sugars,
such as fructose (found in fruits) and galactose (found in
milk products). These single sugars are called
monosaccharides. Carbs with two sugars — such as
sucrose (table sugar), lactose (from dairy) and maltose
(found in beer and some vegetables) — are called
disaccharides
Carbohydrates
Simple carbs are also in candy, soda and
syrups. However, these foods are made with
processed and refined sugars and do not
have vitamins, minerals or fiber. They are
called "empty calories" and can lead to
weight gain
Complex carbohydrates (polysaccharides)
have three or more sugars. They are often
referred to as starchy foods and include
beans, peas, lentils, peanuts, potatoes,
corn, parsnips, whole-grain breads and
GOOD CARBOHYDRATE
 Low or moderate in calories
 High in nutrients
 Devoid of refined sugars and refined grains
 High in naturally occurring fiber
 Low in sodium
GOOD CARBOHYDRATE
Low in saturated fat
Very low in, or devoid of,
cholesterol and trans Fat
RDA of Carbohydrates
GROUP PARTICULAR Energy (Kcal)
Male Sedentary Worker (60 Kg) 2350
Moderate Worker (60 Kg) 2700
Heavy Worker (60 Kg) 3200
Female Sedentary Worker (50 Kg) 1800
Pregnancy + 300
Lactation (0 - 6 months) +550
Lactation (6 – 12 months) +400
Infants 0 – 6 month (5.4 Kg) 118/Kg
6 – 12 month(8.6 Kg) 108/ Kg
Toddler 1 – 3 year (12.2 Kg) 1125
Pre - 4 – 6 Year (19 Kg) 1600
Schooler
School 7 – 9 years (26.9 Kg) 1925
Going
10 – 12 years Boys (33.5 Kg) 2150
10 – 12 years Girls (35 Kg) 1950
Adolescence 13 – 15 years Boys 2400
(46.8 Kg)
13 -15 years Girls(47.8 2050
Kg)
16 – 18 year Boys (56.1 2600
Kg)
16 – 18 Year Girls (49.7 2050
Kg)
Protein
Protein is a macronutrient that is essential to
building muscle mass. It is commonly found
in animal products, though is also present in
other sources, such as nuts and legumes.
Protein is the basic component of living cells
and is made of carbon, hydrogen, oxygen,
nitrogen and one or more chains of amino
acids. The three types of proteins are fibrous,
globular, and membrane.
Protein
Protein is an important
component of every cell in the
body. ... Your body uses protein to build
and repair tissues. You also use protein to
make enzymes, hormones, and
other body chemicals. Protein is an
important building block of bones,
muscles, cartilage, skin, and blood.
RDA of Protein
GROUP PARTICULAR Protein ( g/day)
Moderate Worker (60 Kg) ’’
Heavy Worker (60 Kg) ,,
Moderate Worker (50 Kg) ,,
Heavy Worker (50 Kg) ,,
Pregnancy + 15
Lactation (0 - 6 months) +25
Lactation (6 – 12 months) +18
RDA of Protein
GROUP PARTICULAR Protein (g/day)
Infants 0 – 6 month (5.4 Kg) 2.05/kg
6 – 12 month(8.6 Kg) 1.65/ Kg
Toddler 1 – 3 year (12.2 Kg) 23
Pre - 4 – 6 Year (19 Kg) 31
Schooler
School 7 – 9 years (26.9 Kg) 41
Going
10 – 12 years Boys (33.5 Kg) 53
10 – 12 years Girls (35 Kg) 55
RDA of Protein
GROUP PARTICULAR Protein(g/kg)
(46.8 Kg)
13 -15 years 67
Girls(47.8 Kg)
16 – 18 year Boys 79
(56.1 Kg)
16 – 18 Year Girls 65
(49.7 Kg)
Fat
• Fats are one of the three
main macronutrients, along
with carbohydrates and proteins. Fat
molecules consist of primarily carbon and
hydrogen atoms and are
therefore hydrophobic and are soluble in
organic solvents and insoluble in water.
Examples include cholesterol, phospholipids,
and triglycerides.
Fat
• Dietary fats are essential to
give your body energy and to
support cell growth. They
also help protect your organs
and help keep your
body warm. Fats help your
body absorb some nutrients and
produce important hormones, too.
RDA of Fat
GROUP PARTICULAR Fat ( g/day)
Pregnancy 25
Lactation (0 - 6 months) 35
Lactation (6 – 12 months) 35
RDA of Fat
GROUP PARTICULAR Fat(g/day)
Infants 0 – 6 month (5.4 Kg)
6 – 12 month(8.6 Kg)
Toddler 1 – 3 year (12.2 Kg) 20
Pre - 4 – 6 Year (19 Kg) 20
Schooler
School 7 – 9 years (26.9 Kg) 15
Going
10 – 12 years Boys (33.5 Kg) 15
10 – 12 years Girls (35 Kg) 15
RDA of Fat
GROUP PARTICULAR Fat(g/kg)
(46.8 Kg)
13 -15 years 15
Girls(47.8 Kg)
16 – 18 year Boys 15
(56.1 Kg)
16 – 18 Year Girls 15
(49.7 Kg)
VITAMINS
A vitamin is an organic molecule (or related set of

molecules) that is an essential micronutrient that an
organism needs in small quantities for the proper
functioning of its metabolism. Essential nutrients
cannot be synthesized in the organism, either at all
or not in sufficient quantities, and therefore must be
obtained through the diet.
VITAMINS
• The thirteen vitamins required by human metabolism are:
vitamin A (as all-trans-retinol, all-trans-retinyl-esters, as
well as all-trans-beta-carotene and other provitamin A
carotenoids), vitamin B1 (thiamine), vitamin B2 (riboflavin),
vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin
B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or
folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid),
vitamin D (calciferols), vitamin E (tocopherols and
tocotrienols), and vitamin K (quinones).
VITAMINS
• The four fat-soluble vitamins—A, D, E, and K
—are stored in the body’s fatty tissues.
• The other nine vitamins are water-soluble
and therefore must be replenished regularly
because they are removed from the body in
your urine. Vitamin B12 is the only water-
soluble vitamin that is stored in the liver.
VITAMINS USES
• Vitamin A plays an important role in
growth and cell development. It also
promotes healthy skin, hair, nails, gums,
glands, bones and teeth; prevents night
blindness and may help prevent lung
cancer.
• Vitamin D aids calcium absorption, and
builds and maintains strong bones and
teeth.
VITAMINS USES
• Vitamin E protects fatty acids;
maintains muscles and red blood
cells; and serves as an important
antioxidant.
• Vitamin K is an essential vitamin for
your body. Your body needs it for
proper blood clotting.
VITAMINS USES
• Vitamin C: Strengthens blood
vessel walls; promotes wound
healing and iron absorption;
helps prevent atherosclerosis;
supports immunity; serves as
a key antioxidant.
VITAMINS USES
• Vitamin B1 is important for
maintaining a healthy metabolism. It
also helps maintain normal digestion,
appetite and proper nerve function.
• Vitamin B2 is essential for energy
metabolism. It also aids adrenal
function, supports normal vision and
helps maintain healthy skin.
VITAMINS USES
• Vitamin B3 is important for the body.
It’s used to metabolize energy and
promote normal growth. In large
doses, Vitamin B3 can also lower
cholesterol.
• Vitamin B5: Aids energy metabolism
and normalizes blood sugar levels.
VITAMINS USES
• Vitamin B6 is an essential vitamin
for good health. It promotes
protein metabolism, metabolism of
carbohydrates and the release of
energy. It also plays a role in proper
nerve function and the synthesis of
red blood cells.
VITAMINS USES
• Vitamin B7 (also known as biotin)
is an essential vitamin that plays
an important role in maintaining
a healthy metabolism Biotin is
often used to strengthen hair and
nails, and is also called Vitamin H
(for hair).
VITAMINS USES
• Vitamin B9: To make DNA, RNA, red
blood cells, and synthesize certain
amino acids. Vitamin B9 is also
important for pregnant women, as it
helps prevent birth defects.
• Vitamin B12: To make red blood
cells, DNA, RNA, and myelin for
nerve fibres.
RDA of Vitamins
Group Particular Reti Beta Thia Rib Nico Pyrid Folic Asco Vita
nol caro mine ofla tinic oxin Acid rbic min
ug/d tene mg/d vin Acid mg/ ug/d Acid B12
ug/d mg/ mg/ d mg/ ug/d
d d d
Male Sedentary 600 2400 1.2 1.4 16 2.0 100 40 1

Work (60Kg)
Moderate Work 600 2400 1.4 1.6 18 2.0 100 40 1

(60 Kg)
Heavy Work (60 600 2400 1.6 1.9 21 2.0 100 40 1

Kg)
RDA of Vitamins
d d d
Female Sedentary 600 2400 0.9 1.1 12 2.0 100 40 1

Work (50Kg)
Moderate Work 600 2400 1.1 1.3 14 2.0 100 40 1

(50 Kg)
Heavy Work (50 600 2400 1.6 1.5 16 2.0 100 40 1

Kg)
RDA of Vitamins
d d d
Female Pregnant 600 2400 +0.2 +0.2 +2 2.5 400 40 1

mother (50Kg)
Lactation 0 -6 950 3800 +0.3 +0.3 +4 2.5 150 30 1.5

months (50 Kg)
Lactation 6 – 12 950 3800 +0.2 +0.2 +3 2.5 150 30 1.5

months (50 Kg)
RDA of Vitamins
d d d
Infant 0 -6 months (5.4 59ug/ 71 780u 0.3 25 25 0.2

kg) kg ug/k g/kg
g
6 -12 months 300 1200 54ug/ 65u 710u 0.4 25 25 0.2
(8.6 kg) kg g/kg g/kg
Toddler 1 – 3 Years (12.1 400 1600 0.6 0.7 16 0.9 100 40 0.2 -
kg) 1.0
RDA of Vitamins
d d d
Presch 4 -6 400 1600 0.8 1.0 11 0.9 100 40 0.2 -

ooler years(18.2Kg) 1.0
School 7 - 9 years (25.2 600 2400 1.0 1.2 13 1.6 100 40 0.2 -
Going Kg) 1.0
10 -12 years 600 2400 1.1 1.3 14 1.6 100 40 0.2-

Boys (33.5 Kg) 1.0
RDA of Vitamins
d d d
School 10 -12 years Girl 600 2400 1.0 1.2 13 1.6 100 40 0.2 -
Going (35 Kg) 1.0
Adoles 13 -15 years 600 2400 1.2 1.4 16 2.0 100 40 0.2 -
cence Boys(46 Kg) 1.0
13 -15 years 600 2400 1.0 1.2 14 2.0 100 40 0.2-

Girls ( 47 Kg) 1.0
RDA of Vitamins
d d d
Adoles 16 -18 years 600 2400 1.3 1.6 17 2.0 100 40 0.2 -
cene Boys (18.2Kg) 1.0
16 -18 years 600 2400 1.0 1.2 14 2.0 100 40 0.2 -

Girls(25.2 Kg) 1.0
MINERAL
S
• Minerals are inorganic substances required by the body
in small amounts for a variety of functions. These
include the formation of bones and teeth; as essential
constituents of body fluids and tissues; as components of
enzyme systems and for normal nerve function.
Minerals are often absorbed more efficiently by the
body if supplied in foods rather than as supplements.
MINERALS
• Some minerals are needed in larger amounts
than others, e.g. calcium, phosphorus,
magnesium, sodium, potassium and chloride.
Others are required in smaller quantities and
are sometimes called trace minerals, e.g. iron,
zinc, iodine, fluoride, selenium and copper.
Despite being required in smaller amounts,
trace minerals are no less important than other
minerals.
Essential Minerals
Calcium
Phosphoro Fluoride
us Copper
Magnesiu Selenium
m Manganese
Sodium Chromium
Potassium and other trace
Iron elements
MINERALS USES
• Calcium is a mineral found in many foods.
Almost all calcium is stored in bones and
teeth to help make and keep them strong.
Your body needs calcium to help muscles
and blood vessels contract and expand, and
to send messages through the nervous
system. Calcium is also used to help release
hormones and enzymes that affect almost
every function in the human body.
MINERALS USES
• Iodine is a mineral found in
some foods. Your body needs
iodine to make thyroid
hormones. These hormones
control your body’s metabolism
and other functions. They are
also important for bone and
brain development during
pregnancy and infancy.
MINERALS USES
• Iron is a part of hemoglobin, a
protein that transports oxygen
from the lungs to the tissues.
It helps provide oxygen to
muscles. Iron is important for
cell growth, development, and
normal body functions. Iron
MINERAL
S USES
• Magnesium is a mineral naturally present in many
foods, and is added to other food products. It is also
available as a dietary supplement and present in
some medicines. It helps your body regulate muscle
and nerve function, blood sugar levels, and blood
pressure. It also helps your body make protein, bone,
and DNA.
MINERAL
S USES
• Phosphorus helps to keep your bones healthy. It
also helps keep blood vessels and muscles working
• Potassium is needed for your cells, nerves, and
muscles need to function properly. It helps your body
regulate your blood pressure, heart rhythm and the
water content in cells. It also helps with digestion.
MINERAL
S USES
• Selenium needs to stay healthy. It is
important for reproduction, thyroid function,
and DNA production. It also helps protect the
body from damage caused by free radicals
(unstable atoms or molecules that can
damage cells) and infections.
MINERAL
S USES
• Table salt is made up of the elements sodium
and chloride - the technical name for salt is
sodium chloride. Your body needs some
sodium to work properly. It helps with the
function of nerves and muscles. It also helps
to keep the right balance of fluids in your
body.
MINERAL
S USES
• Zinc, a mineral that people need to stay healthy, is
found in cells throughout the body. It helps the
immune system fight off invading bacteria and
viruses. The body also needs zinc to make proteins
and DNA, the genetic material in all cells. During
pregnancy, infancy, and childhood, the body needs
zinc to grow and develop properly. Zinc also helps
wounds heal and is important for our ability to
taste and smell.
MINERAL
S USES
• The main function of fluoride in the
body is in the mineralisation of bones
and teeth. Fluoride also protects the
teeth from dental caries (tooth decay)
and is now routinely added to most
toothpastes.
MINERAL
S USES
• Copper is the third most abundant dietary trace
metal after iron and zinc. It is a component of
many enzymes and is needed to produce red and
white blood cells. The body also needs copper to
utilise iron efficiently and it is thought to be
important for infant growth, brain development,
the immune system and for strong bones.
MINERAL
S USES
• Manganese is required for bone formation
and for energy metabolism. It is also a
constituent of an antioxidant enzyme,
which helps prevent free radical-mediated
damage to cells.
MINERALS USES
• Chromium (III) is the active form of this nutrient
and its main functions appear to be linked with
carbohydrate and lipid metabolism. This form of
chromium is thought to promote the action of
insulin, the hormone which controls glucose levels
in the blood. Subjects with adequate dietary
chromium have improved control over blood
glucose and a better blood lipid profile.
RDA of Minerals
GROUP PARTICULAR Calcium Iron
mg/d mg/d
Male Sedentary Worker (60 Kg) 400 28
Moderate Worker (60 Kg) 400 28
Heavy Worker (60 Kg) 400 28
Female Sedentary Worker (50 Kg) 400 30
Moderate Worker (50 Kg) 400 30
Heavy Worker (50 Kg) 400 30
Pregnancy 1000 38
Lactation (0 - 6 months) 1000 30
Lactation (6 – 12 months) 1000 30
RDA of Minerals
Mg/d Mg/d
Infants 0 – 6 month (5.4 Kg) 500
6 – 12 month(8.6 Kg) 500
Toddler 1 – 3 year (12.2 Kg) 400 12
Pre - Schooler 4 – 6 Year (19 Kg) 400 18
School Going 7 – 9 years (26.9 Kg) 400 25
10 – 12 years Boys (33.5 Kg) 600 28
10 – 12 years Girls (35 Kg) 600 20
RDA of Minerals
Mg/d Mg/d
Adolescence 13 – 15 years Boys (46.8 Kg) 600 43
13 -15 years Girls(47.8 Kg) 600 28
16 – 18 year Boys (56.1 Kg) 500 50
16 – 18 Year Girls (49.7 Kg) 500 30
FIBER
Fiber is a type of carbohydrate
that the body can’t digest.
Though most carbohydrates
are broken down into sugar
molecules, fiber cannot be
broken down into sugar
molecules, and instead it
passes through the body
undigested.
FIBER
Fiber helps regulate the body’s use of
sugars, helping to keep hunger and blood
sugar in check.
Children and adults need at least 20 to 30
grams of fiber per day for good health, but
most Americans get only about 15 grams
a day. Great sources are whole fruits and
vegetables, whole grains, and beans.
FIBER
Insoluble fiber does not dissolve in water. It is the
bulky fiber that helps to prevent constipation, and is
found in whole grains, wheat cereals, and
vegetables such as carrots, celery, and tomatoes.
Soluble fiber dissolves in water and helps control
blood sugar levels and reduce cholesterol. Good
sources include barley, oatmeal, beans, nuts, and
fruits such as apples, berries, citrus fruits, and
pears.
FIBER
• The consumption of soluble fiber has been shown to
protect against heart disease by reducing cholesterol levels.
• The consumption of fiber promotes regular bowel
movements and prevents constipation. It may also reduce
the risk of developing colitis and hemorrhoids. There is also
mixed evidence that consuming fiber might help reduce the
risk of colon cancer.
FIBER
• People with diabetes who consume a lot
of fiber tend to need less insulinTrusted
Source than those whose fiber intake is
low. Fiber can help slow the absorption
of sugar, helping to prevent spikes after
meals.
WATER
To prevent dehydration, you need
to drink adequate amounts of water.
There are many different opinions
on how much water you
should be drinking every day. Health
authorities commonly recommend eight
8-ounce glasses, which equals about 2
liters, or half a gallon. This is called the
8×8 rule and is very easy to remember.
ADVANTAGES OF DRINKING WATER
•It lubricates the joints
Cartilage, found in joints and the disks of the
spine, contains around 80 percent water. Long-
term dehydration can reduce the joints' shock-
absorbing ability, leading to joint pain.
•It delivers oxygen throughout the body
Blood is more than 90 percent water, and blood
carries oxygen to different parts of the body
. It boosts skin health and beauty
With dehydration, the skin can become more vulnerable
to skin disorders and premature wrinkling
. It cushions the brain, spinal cord, and other sensitive
tissues
Dehydration can affect brain structure and function. It is
also involved in the production of hormones and
neurotransmitters. Prolonged dehydration can lead to
problems with thinking and reasoning.
. It regulates body temperature
Water that is stored in the middle layers of the
skin comes to the skin's surface as sweat when
the body heats up. As it evaporates, it cools the
body. In sport.
•It flushes body waste
Water is needed in the processes of sweating and
removal of urine and feces
ADVANTAGES OF
DRINKING WATER
The digestive system depends on it
The bowel needs water to work properly. Dehydration can
lead to digestive problems, constipation, and an overly
acidic stomach. This increases the risk of heartburn and
stomach ulcers.
. It helps maintain blood pressure
A lack of water can cause blood to become thicker,
increasing blood pressure.
ADVANTAGES OF
DRINKING WATER
•The airways need it

When dehydrated, airways are restricted by the body in an
effort to minimize water loss. This can make asthma and
allergies worse
. It makes minerals and nutrients accessible
These dissolve in water, which makes it possible for them to
reach different parts of the body
ADVANTAGES OF
DRINKING WATER
. It prevents kidney damage
The kidneys regulate fluid in the body. Insufficient water can
lead to kidney stones and other problems
•It boosts performance during exercise
Some scientists have proposed that consuming more water
might enhance performance during strenuous
activities dehydration reduces performance in activities lasting
longer than 30 minutes.
ADVANTAGES OF
DRINKING WATER
. Weight loss
Water may also help with weight loss, if it is consumed instead
of sweetened juices and sodas. "Preloading" with water before
meals can help prevent overeating by creating a sense of
fullness.
. It reduces the chance of a hangover
When partying, unsweetened soda water with ice and lemon
alternated with alcoholic drinks can help prevent
overconsumption of alcohol
THANK YOU

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L A NC E

A vitamin is an organic molecule (or related set of

Male Sedentary 600 2400 1.2 1.4 16 2.0 100 40 1

Moderate Work 600 2400 1.4 1.6 18 2.0 100 40 1

Heavy Work (60 600 2400 1.6 1.9 21 2.0 100 40 1

Female Sedentary 600 2400 0.9 1.1 12 2.0 100 40 1

Moderate Work 600 2400 1.1 1.3 14 2.0 100 40 1

Heavy Work (50 600 2400 1.6 1.5 16 2.0 100 40 1

Female Pregnant 600 2400 +0.2 +0.2 +2 2.5 400 40 1

Lactation 0 -6 950 3800 +0.3 +0.3 +4 2.5 150 30 1.5

Lactation 6 – 12 950 3800 +0.2 +0.2 +3 2.5 150 30 1.5

Infant 0 -6 months (5.4 59ug/ 71 780u 0.3 25 25 0.2

Presch 4 -6 400 1600 0.8 1.0 11 0.9 100 40 0.2 -

10 -12 years 600 2400 1.1 1.3 14 1.6 100 40 0.2-

13 -15 years 600 2400 1.0 1.2 14 2.0 100 40 0.2-

16 -18 years 600 2400 1.0 1.2 14 2.0 100 40 0.2 -

•The airways need it

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