PPT includes - > Introduction, > definition > goals > importances > points to be remembers in Balanced diet > components > factor influencing balanced diet > effects of unbalanced diet

1. By- Astha K. Patel
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2. Introduction
• Balanced diet is one which contains different types of
foods such as cereals, pulses & vegetables in such
quantities & proportions so that the need for calorie,
protein, fats, minerals & vitamins is adequately met.
• A balanced diet should provide
 60-70% of total calories from CHO
 10-12% of total Protein
 20-25% of from Fat.
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3. DefinitionI
• A balanced diet is one that provides the body
with all the essential nutrients required to
maintain cells, tissues & organ as well as to
function correctly.
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4. DefinitionII
• Balance diet is food preparation which
provides complete nutrients as well as
supplies CHO, Protein, fats, vitamins &
minerals & fiber in their normal proportions.
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5. Goals ofBalanceddiet
• A well balanced diet provides enough energy
& nutrition for optimal growth &
development.
• When an individual chooses to eat a wide
variety of foods & drinks from all the food
groups, he/she is eating a balanced diet.
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6. • The main goal of this dietary regimen is to
take nutrients that an individual needs for his
or her health.
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7. Some tips ofbalanceddiet
Be sure to allot time for digestion.
Have at least 5 hours interval between
meals & the last meal of the day
should be taken at least 3 hours
before sleeping.
Avoid tea, coffee, carbonated
beverages ( soft drinks) &
alcoholic beverages.
Light dinner
Moderate lunch
Heavy breakfast are advisable
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8. At least one serving of dark
vegetables a day is good for body
Never skip meals
Choose food of the right kind, at
right time & interval & in right
amount. Eating in a relaxed
atmosphere is ideal.
Establish regular eating habits.
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9. Drink at least 8 glasses of
water in a day.
Do not hurry your meal. Take
time to enjoy your food.
Include variety of foods in
each meals.
Eat more fresh fruits
Take time to refer food intake
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11. Importanceof balanceddiet
• It is imp. to maintain health & body weight.
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12. Componentsof healthy balanceddiet
Dairy
Protein
Fruits
Vegetables
Grains
Fats & oil
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13. Dairy
• Dairy includes cheese, milk & yogurt.
• Dairy foods are usually high in saturated fats so to
reduce fat & calories it is best to choose low fat or
fat free variety.
• Dairy products provides calcium, protein & vitamin
D.
• For those who do not consume dairy products it is
essential to use a replacement such as soy milks or
calcium supplements in diet.
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14. Protein
• It is main containing food group.
• Lean, meat, poultry, fish, beans, peas, nuts,
seeds, eggs are provide protein.
• Meat & poultry – High iron
• Legumes – fiber
• Eggs – Vitamins & minerals
• Fish – omega 3 fatty acids
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15. • Cooking method should be low fat such as
grilling, poaching, steaming to minimize extra
fat added during cooking process.
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16. Fruits
• They are fat free, low in calories, high in fiber
& very Nutritious.
• They provide bunch of vitamins & minerals.
• This also includes dried friuts
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17. Vegetables
• They contain least calories & most vitamins &
minerals.
• Make sure to include wide variety if
vegetables in the meal.
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18. Grains
• This is the major CHO source in a balanced
diet.
• Food includes – bread, roti, cereals, pasta &
rice.
• Try choose different variety of grains as they
are high in fibre & contain more vitamin B.
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19. Fats & oil
• Some fats are necessary in our diet for the
body function correctly.
• It is imp. These are the right types of fat.
• Saturated & trans fat should be minimized as
these are unhealthy for heart.
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20. • They are replace by vegetable fats such as
canola, olive & sun flower oil.
• All fats do contain high amount of calories so
it is imp. To keep added fats to minimum in
order to maintain healthy body weight.
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21. Factors influencingbalanceddiet
• Religion/culture
• Social class
• Personal preferences
• Peer pressure
• Media
• Geographic location
• Availability of food
• Financial resources
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22. Religion
• Various foods are prohibited in certain religion.
• Such as ----
Muslims do not eat pork
Hindus do not eat beef
Buddhist are vegetarian.
• Asian groups, particluarly teenage girls, may be
deficient in vitamin D ( Sunshine Vitamin) because
their religion requires them to cover most of the
body. So they do not get opportunity to expose in
sunlight.
• These can leads to Rickets & osteomalacia
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23. Socialclass
• People in lower social classes generally earn
less money than those in the higher &
medium classes because of this are most likely
to have certain kinds of deficiency & diseases
related to unhealthy diet.
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24. Personalpreference
• This may not just include like or dislikes, but
other factors.
• example – people who choose not to eat meat
because of religion & implications of killing
animals for food.
• Personal preference also influenced by taste,
texture, culture & social habits.
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25. Peerpressure
• Peer pressure can have effects on food choices
that made especially by children & teenagers.
• Many young people choose food which is
eaten by their friends but those are mostly
unhealthy one.
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26. Media
• Information published in the media can be
another factor that influences food choices.
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27. Geographiclocation
• Althoghy there is enough food in the world, it is
not evenly distributed.
• More wealthy countries can afford to buy food &
so have greater variety of food than the poor
countries.
• Food that is grown in the poor soil will contain
fewer minerals & so quality of food is also poor.
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28. Availabilityof food
• Many developing countries suffer from poor
soil conditions, flooding & droughts, which
results in repeated years of lost harvests.
• People have access to restricted diets that are
high in CHO & low in protein & fat.
• This can leads to under nutrition.
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29. Financialresources
• The ability to afford food is linked to social
class.
• People who are in higher social class have
more money to spend on food & tends to
have better quality food.
• People who have low incomes are more likely
to buy food that is high in salt, fat & sugar.
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30. Effects of unbalanceddiet
Under Nutrition
Insufficient intake can results in malnutrition
Over nutrition
There are some conditions that are related to
eating too much of a certain nutrients.
Ex. – Coronary artery disease
- Heart attack
- Obesity
- Type 2 diabetes
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31. Specificnutritional deficiencies
• Iron deficiency – Anemia
• Vit D – Rickets & osteomalacia
• Vit A – Night Blindness
• Vit B1 – Beri Beri
• Vit B2 – arbiflavinosis
• Vit C – Scurvy
• Vit K – blood clotting problems
• Protein – Kwashiorkor & Marasmus
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