BALANCED DIET

PREPARED BY:GROUP-H
 Dipendra Kumar Kushawaha
 Khaziza khatun
 Nibha Yadav
 Nagendra Ray Yadav
 Jagat shahi
Introduction of balanced diet:
A balanced diet refers to the edibles(Foods) which can provide all the essential
constituents necessary for growth and maintenance of the body in definite amount in
which they are required by the body.
A balanced diet means eating the right amount of foods from all food groups.
All the persons do not need same type of diet. The amount and quality of balanced
diet depends upon certain factors such as age, sex ,avocation or occupation and
climate etc.
Definition of balanced diet:
•A balanced diet is defined as one which contains a variety of foods in such quantities
and proportions that the need for energy, amino acids, vitamins, minerals, fats,
carbohydrates and other nutrients is adequately met for maintaining health, vitality
and general well-being and also makes a small provision for extra nutrients to
withstand short duration of leanness.
Essential point for balanced diet.
It must contain all the essential constituents in adequate amount.
There must be definite proportion between the different constituents of food. The
proportion between proteins, fats, and carbohydrates should be 1:1:4.
The food should be easily digestible.
Cooking of food is necessary because it sterilize foodstuff and makes it palatable
and easily digestible.
Characteristics of balanced diet.
Here are some characteristics of balanced diet.
(diet must contain following to be a good balanced diet)
1. Adequate macronutrients.
2. Sufficient Vitamins and Minerals.
3. Fiber-Rich Foods.
4. Hydration.
5. Portion Control.
6. Limiting Processed Foods.
7. Variety and Moderation.
8. Personalization.
1.ADEQUATE MACRONUTRIENTS:
Macronutrients are a type of food required in large
amounts in the diet and are essential nutrients that the
body needs to function correctly. i.e., carbohydrates,
fats, proteins .
A balanced diet includes an appropriate balance of
carbohydrates, proteins, and fats.
Carbohydrates provide energy, proteins are essential
for growth and repair, and fats aid in nutrient
absorption and provide energy reserves.
2.SUFFICIENT VITAMINS AND
MINERALS:
A balanced diet incorporates a wide range of fruits, vegetables, whole grains,
legumes, nuts, and seeds to ensure an adequate intake of essential vitamins (such
as vitamin C, vitamin A, and vitamin D) and minerals (like calcium, iron, and
potassium.

3. FIBER-RICH FOODS:
• Including high-fiber foods like whole grains, vegetables, and fruits
helps maintain digestive health, prevents constipation, and reduces
the risk of chronic diseases.
Vitamins, Minerals and fiber containing
foods:
VITAMINS CONTAINING FOODS FIBERS CONTAINING FOODS:
4. Hydration:
Drinking an adequate amount of water is crucial for maintaining hydration.
It support various body functions.
It is recommended to consume at least 8 cups (2 liters) of water per day, although
individual needs may vary.

5.Portion control.
 Consuming the right portion sizes is important to avoid
overeating and maintain a healthy weight.
 It involves listening to your body's hunger and fullness cues and
being mindful of portion sizes.
6.LIMITING PROCESSED FOODS:
A balanced diet emphasizes the consumption of whole, unprocessed foods and
minimizes the intake of highly processed foods that are often high in added
sugars, unhealthy fats, and sodium.

7.VARIETY AND
MODERATION
A balanced diet includes a: wide range of food groups to ensure a diverse
nutrient intake.
It promotes moderation in consuming different foods, allowing for occasional
indulgences while maintaining an overall nutritious eating pattern.
8.PERSONALIZATION :
Individual nutritional needs may vary based on factors such
as age, gender, activity level, and specific health
conditions.
A balanced diet can be customized to meet these unique
requirements.
Meal plan for balanced diet (by locally available foods):
The foods are divided into five groups: