BALANCED DIET
I.
INTRODUCTION
Good nutrition is essential for good health
throughout the life right from the prenatal life to old age. Every individual
requires a continuous supply of nutrients to sustain life. Some nutrients are
needed in large quantities (known as macronutrient), whereas other are needed
in small or minute quantities (known as micronutrient). These nutrients are
essential in our daily diet in correct proportion. These nutrient are utilized
by our body for various functions and maintenance of health. This is possible only by consuming a
Balanced Diet daily.
II.
DEFINITION
Balanced diet is one which contain different types
of foods in such quantities and proportion so that the need for calories,
protein, minerals, vitamins and other nutrients is adequately met.
OR
Balanced diet is one which contain all the nutrient
from various food group such as energy providing foods, Body building foods and
protectives foods in adequate amount which helps meet the daily requirement of
all the nutrients.
OBJECTIVES
·
Meets nutrition requirement
·
Prevents degeneratives diseases
·
Improves longevity
·
Prolongs productive life
·
Improves immunity
·
Increases endurance level
·
Develops optimum cognitive ability
ü Thus
Balanced diet enhances quality of life.
III.
FUNCTION
·
A well balanced diet provides enough
energy and nutrition for optimal growth and development.
·
If there is not enough protein, you will
not be able to grow properly and you
will not be able to repair yourself ie wound will not heal properly.
·
If you do not have enough energy
containing foods you will feel very
tired. You will not have enough energy. If you have too much energy containing
foods you will become overweight.
·
If you do not have enough vitamins and
minerals containing foods you will have a great chance of disease and
infection.
IV.
FORMULATION
OF BALANCED DIET
Formulation
of Balanced diet is very important part of everyday feeding strategies. It is
a means of meeting a productive and a
healthy life. Following point should be considered while formulating a balanced
dietary pattern:
·
Recommended dietary allowances
·
Five food groups
·
Four components
·
Serving size and number
a. RECOMMENDED DIETARY ALLOWANCES:
“The
average daily dietary intake level that is sufficient to meet the nutrient
requirement of nearly all healthy individuals.”
The main objectives of the guide lines
is to promote optimal health by establishing nutrients intake that would reduce
the risk of particular nutrient deficiencies. To formulate balanced diet we
need to know the Recommended dietary allowances for different age group:
b. FIVE FOOD GROUPS:
Food have three basic physiological
function:
1. Energy
giving food
2. Body
building food
3. Protective
food
According
to their physiological functions foods are classified into five group. They
are:
S.N
|
Food Group and
Food includes
|
Nutrients
|
1
|
Cereals and
Bread:
Rice,
wheat, Maize, Bajra, Jowar, Ragi and their preparation
|
Energy,
protein, Iron, Thaimine, Niacin, Fiber
|
2.
|
Protein Foods:
Dal,
Legumes, nuts, oil seeds,
Milk
and milk products
Eggs,
Meat, Fish, Poultry
|
Protein,
Energy, calcium, iron, B complex, vitamin, invisible fat, fiber
|
3.
|
Protective Vegetables and Friuts:
All green leafy vegetables, orange, yellow
vegetables and fruits.
Vitamin C Rich Vegetables and Fruits:
Amla,
guava, drumstick, papaya, sweet lemon
|
Carotenoids,
vitamin C, Iron, Calcium, Folic acid, Fiber,
Vitamin
C, Carotene, Fiber
|
4.
|
Other
Vegetables and Fruits:
All
the remaining vegetables such as beans, peas, potatoes, onionsetc and Fruits
like banana, melons, grapes, apples
|
Vitamins,
Fiber and minerals
|
5.
|
Oils, Fats,
Sugar:
Oils,
Ghee, Butter, Mayonnaise, Vanaspati, Sugar Jaggery
|
Energy,
Fat, Essential Fatty acid
|
The
five food group can be shown in pyramid according to their requirement in our
daily Life.
c. FOUR COMPONENTS:
The components of balanced diet includes
Carbohydrate, Fat, Proteins and vitamins and minerals.
The components of a balanced diet will naturally
differ according to Age, Sex, Physical activity, Physiological state.
i)
AGE:
According to the age the nutritional need differ in all age group. Adult
require more total calories than a child due to large size of the body, whereas
a growing child requires more calories per kg of body weight than an adult.
When the age increases the nutritional need decreases than adult.
ii)
SEX:
Females
requires fewer calories than males as Basal Metabolic Rate (BMR) is lower and
size of the body is smaller.
iii)
ACTIVITY:
Strenous
activity increases the Basal Metabolic Rate So, the type of activity also
determines the energy requirement. The activities are classified as sedentary,
moderate and heavy based on the occupation of an individual. People with
sedentary life need minimum calories than people with moderate and heavy
life activity.
iv)
PHYSIOLOGICAL
CONDITION: Nutrients requirement are increased in
particular physiological condition such as pregnancy and lactation where the
demand.
d. SERVING SIZE AND NUMBER:
In
the above pyramid, the carbohydrate group is placed on the bottom of the
pyramid as it is a good source of energy and our body require the high amount
of energy. We need 5-7 serving of
carbohydrate every day.
At
second step, the vitamins and minerals is placed as it is source of immunity
and it should be taken twice a day with a heavy meal.
At
third step, the protein group is placed as it is source of body building and it
should be given thrice a day according to the condition.
At
the top of the pyramid, Fat group is placed as it is also the source of energy
and it should be given in a small quantity.
Hence,
the food group that is placed in the bottom of the pyramid is needed in the
high amount and the food group that is placed in the top of the pyramid is
needed in a small quantity.
V.
TYPES
OF BALANCED DIET:
i)
HIGH
COST BALANCED DIET:
An
individual who belongs to high income group will have liberal amount of foods
such as milk, cheese, meat, fish, eggs, nuts, and fruits like apple, peaches,
cherries and desi ghee and moderate
amount of cereals, pulses and vegetables.
ii)
MODERATE
COST BALANCED DIET:
Diet
of people who belongs to middle income
group consists of mostly cereals, pulses, nuts, green vegetables and moderate
amounts of milk, eggs, meat, fish, fruits, and fat.
iii)
LOW
COST BALANCED DIET:
Such
diet will include liberal amount of cereals, pulses, green vegetables, and
nuts. It also includes small amount of milk, eggs, meat, fish and fats.
Dietary guidelines to
formulate Low cost diet
§ Cereals,
since they are less expensive, can be increased with varieties more than the
normal amount.
§ Combination
of cereals and pulses improves the quality of cereals as well as pulses
protein.
§ Pulses
like horse gram can be included to reduce the cost of a meal.
§ Method
of fermenting , malting and sprouting can be to enhance the nutritive values
without increasing the processing cost.
§ Locally
available foodstuff or kitchen garden produce can be used.
§ Leaves
of cauliflower, carrot and beet root which are highly nutritious can become
part of a meal.
§ Inexpensive
and nutritious fruits like papaya, guava can be included in the diet.
§ Broken
rice, Broken eggs(fresh) left over
vegetables and fruit cheaper cuts of meat can be bought.
§ Jaggry
can be used instead of sugar.
§ Toned
milk with low fat is less expensive but gives all the other nutrients except
fat.
§ Low
priced biscuits or buns can be used as snacks in the diet.
§ Natural
foods are less expensive compared to processed and preserved foods.
§ Foodstuffs
that are distributed through public distribution system can be used.
§ Inclusion
of locally available ingredients and seasonal foods reduced the cost of a meal.
VI.
FORMULATION
OF BALANCED CHART BASED ON RDA:
Different
age group needs different requirement. So following is the menu chart for
different age group according to their activity.
i)
CHILDREN:
Children
are the age between 1yrs to 9 years. According to RDA chart children is divided
into 3 groups according to their requirements. They are:
1-3
yrs 4-6 yrs 7-9 yrs.
Following
is the menu plan for 4-6 yrs children.
Net Energy needed = 1350kcal/d
Protein needed = 20.1 g/d
Fat needed = 25g/d
Menu list
|
Energy
|
protein
|
Visible Fats
|
|||
BREAK FAST
|
||||||
Bread 1 piece
|
80
|
2
|
-
|
|||
Potatoes 2 piece
|
100
|
-
|
-
|
|||
Mango shake1 cup
|
80
|
-
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
MID
MORNING
|
||||||
Fruits
|
80
|
-
|
-
|
|||
LUNCH
|
||||||
Rice 2 cup
|
160
|
4
|
-
|
|||
Dal ½ cup
|
40
|
3
|
-
|
|||
Vegetables 1 cup
|
40
|
-
|
-
|
|||
Oil 9 gm
|
81
|
-
|
9
|
|||
TEA TIME
|
||||||
Potatoes 2 piece
|
100
|
-
|
-
|
|||
Roti 1 piece
|
80
|
4
|
-
|
|||
Mayonaise
|
90
|
-
|
9
|
|||
DINNER
|
||||||
Rice 2 cup
|
160
|
4
|
-
|
|||
Dal ½ cup
|
40
|
3
|
-
|
|||
Vegetables 1 cup
|
40
|
-
|
-
|
|||
Oil 9 gm
|
81
|
-
|
9
|
|||
BED TIME
|
||||||
Milk
1 cup
|
80
|
-
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
TOTAL
|
1272
|
20
|
27
|
|||
ii)
BOYS:
According
to RDA chart boys group is divided into 3 groups according to their
requirements. They are:
10
to12 yrs 13 to 15 yrs 16 to 19 yrs.
Following
is the menu plan for 13 to 15 yrs boys.
Net Energy needed = 2750kcal/d
Protein needed = 54.3 g/d
Fat needed = 45g/d
Menu list
|
Energy
|
protein
|
Visible Fats
|
|||
BREAK FAST
|
||||||
Bread 4 piece
|
320
|
8
|
-
|
|||
Milk 1 cup
|
80
|
4
|
-
|
|||
Sugar 10 gm
|
40
|
-
|
-
|
|||
Mayonnaise 10 gm
|
90
|
-
|
9
|
|||
Potatoes 100 gm
|
100
|
-
|
-
|
|||
MID
MORNING
|
||||||
Fruits
|
80
|
-
|
-
|
|||
LUNCH
|
||||||
Rice 4 cup
|
320
|
8
|
-
|
|||
Dal 1 cup
|
80
|
6
|
-
|
|||
Vegetables 1 cup
|
40
|
-
|
-
|
|||
Curd 1 cup
|
80
|
4
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
TEA TIME
|
||||||
Roti 3 piece
|
240
|
6
|
-
|
|||
Ghee 10 gm
|
90
|
-
|
9
|
|||
Potatoes fry 100gm
|
100
|
-
|
-
|
|||
Milk tea 1 cup
|
80
|
4
|
-
|
|||
Sugar 10 gm
|
40
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
DINNER
|
||||||
Rice 4 cup
|
320
|
8
|
-
|
|||
Soyabean 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 1 cup
|
40
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
BED TIME
|
||||||
Milk
1 cup
|
80
|
-
|
-
|
|||
Sugar 10 gm
|
40
|
-
|
-
|
|||
TOTAL
|
2610
|
54
|
48
|
|||
iii)
GIRLS:
According
to RDA chart girls group is divided into 3 groups according to their
requirements. They are:
10
to12 yrs 13 to 15 yrs 16 to 17yrs.
Following
is the menu plan for 16 to 17 yrs girls.
Net
Energy needed = 2440kcal/d
Protein needed = 55.5 g/d
Fat needed = 35g/d
Menu list
|
Energy
|
protein
|
Visible Fats
|
|||
BREAK FAST
|
||||||
Bread 4 piece
|
320
|
8
|
-
|
|||
Milk 1 tea
|
80
|
4
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
Mayonnaise 10 gm
|
90
|
-
|
9
|
|||
Vegetables 1 cup
|
40
|
-
|
-
|
|||
MID
MORNING
|
||||||
Fruits
|
80
|
-
|
-
|
|||
LUNCH
|
||||||
Rice 4 cup
|
320
|
8
|
-
|
|||
Dal 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 1 cup
|
40
|
-
|
-
|
|||
Potatos 5gm
|
50
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
TEA TIME
|
||||||
Roti 2 piece
|
160
|
4
|
-
|
|||
Potatoes fry 100gm
|
100
|
-
|
-
|
|||
Milk tea 1 cup
|
80
|
4
|
-
|
|||
Egg 1
|
80
|
9
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
DINNER
|
||||||
Rice 4 cup
|
320
|
8
|
-
|
|||
Soyabean 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 2 cup
|
80
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
Potatos 5gm
|
50
|
-
|
-
|
|||
BED TIME
|
||||||
Milk
1 cup
|
80
|
-
|
-
|
|||
Sugar 5gm
|
20
|
-
|
-
|
|||
TOTAL
|
2440
|
57
|
39
|
|||
iv)
MEN:
According
to RDA chart men group is divided into 3 groups according to their activity.
They are:
Sedentary
work, Moderate work, Heavy work
Following
is the menu plan for Sedentary work .
Net
Energy needed = 2320kcal/d
Protein needed = 60 g/d
Fat needed = 25g/d
Menu list
|
Energy
|
Protein
|
Visible Fats
|
|||
BREAK FAST
|
||||||
Roti 5 piece
|
400
|
10
|
-
|
|||
Oil 8 gm
|
72
|
-
|
8
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
Vegetables + salad 1 cup
|
40
|
-
|
-
|
|||
Chana 20 gm
|
80
|
6
|
-
|
|||
MID
MORNING
|
||||||
Fruits
|
80
|
-
|
-
|
|||
Milk 1cup
|
80
|
4
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
LUNCH
|
||||||
Rice 5 cup
|
400
|
10
|
-
|
|||
Dal 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 1 cup
|
40
|
-
|
-
|
|||
Curd 1 cup
|
80
|
4
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
Oil 9 gm
|
81
|
-
|
9
|
|||
TEA TIME
|
||||||
Roti 1 piece
|
80
|
2
|
-
|
|||
Milk tea 65 ml
|
40
|
2
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
DINNER
|
||||||
Rice 5 cup
|
400
|
10
|
-
|
|||
Dal 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 1 cup
|
40
|
-
|
-
|
|||
Oil 8 gm
|
72
|
-
|
8
|
|||
BED TIME
|
||||||
Milk
1 cup
|
80
|
-
|
-
|
|||
Sugar 5gm
|
20
|
-
|
-
|
|||
TOTAL
|
2325
|
60
|
25
|
|||
v)
WOMEN:
According
to RDA chart women group is divided into 3 groups according to their work and
physical condition. They are:
Sedentary
work, Moderate work, Heavy work Pregnancy and
lactation.
Following
is the menu plan for pregnancy women.
Net
Energy needed = 2250kcal/d
Protein needed = 82.2 g/d
Fat needed = 30g/d
Menu list
|
Energy
|
Protein
|
Visible Fats
|
|||
BREAK FAST
|
||||||
Roti 3 piece
|
240
|
6
|
-
|
|||
Milk 1 tea
|
80
|
4
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
Egg 1
|
80
|
9
|
-
|
|||
MID
MORNING
|
||||||
Fruits
|
80
|
-
|
-
|
|||
Paneer 30 gm
|
80
|
6
|
-
|
|||
LUNCH
|
||||||
Rice 4 cup
|
320
|
10
|
-
|
|||
Dal 2 cup
|
160
|
12
|
-
|
|||
Vegetables + salad 1 cup
|
80
|
-
|
-
|
|||
Roti 1 piece
|
80
|
2
|
-
|
|||
Oil 10gm
|
90
|
-
|
10
|
|||
TEA TIME
|
||||||
Roti 2 piece
|
160
|
4
|
-
|
|||
Milk tea 1 cup
|
80
|
4
|
-
|
|||
Sugar 5 gm
|
20
|
-
|
-
|
|||
Potatos fry
|
50
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
10
|
|||
DINNER
|
||||||
Rice 4 cup
|
320
|
8
|
-
|
|||
Soyabean 1 cup
|
80
|
6
|
-
|
|||
Vegetables + salad 1 cup
|
80
|
-
|
-
|
|||
Oil 10 gm
|
90
|
-
|
9
|
|||
BED TIME
|
||||||
Milk
1 cup
|
80
|
4
|
-
|
|||
TOTAL
|
2270
|
75
|
29
|
|||
CONCLUSION
This
Report writing is done on "Balanced diet" which help us to gain an
adequate information on it. It is done from 2070/3/17 to 2070/3/27 under the
supervision of Renuka mam, Jyoti mam,Binita mam. In this Report writing, I
have mentioned the Introduction, Definition, Formulation of Balanced diet,
Types of balanced diet, Formulation of balanced diet based on RDA.
During
our practical period, we got good guidance of our Supervisor, love and support
from our teacher and friends. I am very grateful to our mam for supervision for
vulnerable suggestion and support that helped me to develop my confident and
helped me to complete my work.
THANK YOU
SAMIN SHRESTHA
PBBN 1st Year
Alka
Institute of Medical Science
PREPARATION
On 2070/3/17 to 2070/3/31, we PBBN 1st
year student were grouped on different topics named Carbohydrate, Protein,
Fats, Vitamin and Minerals. Infrastructure were provided by facilitator madam
Renuka Rai and each groups prepared the Recommended Dietary Allowances (RDA)
according to the age groups ie, Infant, Children, Boys, Girls, Men, Women. Real
materials were collected and displayed
according to the diet group.
Following is the picture of Balanced Diet displayed
during our Practical period.
Fig-
One day meal (Balanced diet)
