2. What is Balanced diet ?
A Balanced diet is adequate and wholesome .
A balanced is important for the organs and tissue need proper nutrition
to work effectively. Without good nutrition ,the body is more prone to
disease ,infection, fatigue and poor performances .
A balanced diet maintains Proper health condition and a sensible
body weight. No single food can provide all nutrients it is essential for
balanced diet that is must contain sufficient amounts nutrients such as
carbohydrates,Protein,Fat,vitamins and minerals
Nutrients that we obtain through food have vital effects on
Physical growth and development, maintenance of normal body,
function, physical activity and health.
■ Carbohydrate, Lipids and protein are naturally occurring bulk nutrients
present in almost all foods in differing quantities .
■ Carbohydrate are stored in the body in the form of glycogen in liver and
■ The excess carbs is converted into fat and deposited in the adipose tissues.
Adipose tissue provide insulation and to protect the various organs. However
,excess of adipose tissue can result in overweight and obesity .This can also
risk of diabetes, heart problem and many other chronic diseases .
■ So carbohydrate are fuels that keeps the body moving, similar to the way of
gas functions for a car .
6. ■ There are two types of carbohydrate
Simple carbs are broken down
quickly by the body to be used as
energy. Simple carbohydrates are
found naturally in foods such as
fruits, milk, and milk products.
They are also found in processed
and refined sugars such as candy,
table sugar, syrups, and soft
Complex carbohydrate -Complex carbs
pack in more nutrients than simple carbs.
They’re higher in fiber and digest more slowly
which helps in weight reduction ,
healthy intestine and proper bowel movement .
8. Protein :
■ Protein is needed for growth, maintenance and repair of body tissue ;it regulates
the key processes within the body .
■ In the body about 50% of protein present in muscle ,20% in bone ,10% in skin
and rest present in other parts .
■ Helps in boost immunity and proper wound healing .
■ Protein plays a vital role in regulating the concentrations of acids and bases in
the blood and other bodily fluids.
■ Proteins regulate body processes to maintain fluid balance. Albumin and
globulin are proteins in your blood that help maintain your body’s fluid
balance by attracting and retaining water
9. ■ Sources – Animal foods are good sources of protein. Among plant foods Pulses and
nuts are rich source and soybean is exceptionally rich as it contains 43.2% proteins
■ A recent survey titled ‘Protein Consumption in Diet of Adult Indians: A General
Consumer Survey (PRODIGY)’ indicates that 9 out of 10 people consume
inadequate amounts of protein in India.
■ Majority of Indian population are vegetarians out of which statistics reveals that
91% vegetarians were found to have higher protein deficiency compared to 85% of
non-vegetarians .Basically what happens Indians are more focused on starch and fats
with insufficient of protein in their plate .
■ Immune system power houses such as antibodies and immune system cells rely
on protein which plays a vital to build and repair the body tissue and fight against
the bacterial and viral infection.
11. ■ The DRI (Dietary Reference Intake) is 0.8 grams of protein per
kilogram of body weight, or 0.36 grams per pound.
■ This amounts to:
56 grams per day for the average sedentary man.
46 grams per day for the average sedentary woman.
And too much load of protein may accelerates the kidney
13. Fat Or Lipids :
■ Fats are concentrated source of energy providing 9kcal/g and are made up of fatty acids
in different proportions.
■ Dietary fats derived from two sources
14. ■ Fats serve as a vehicle for fat-soluble vitamins like vitamins A, D, E and
K and carotenes and promote their absorption.
■ Diets should include adequate amounts of fat particularly in the case of
infants and children, to provide concentrated energy since their energy
needs per kg body weight are nearly twice those of adults.
■ Adults need to be cautioned to restrict intake of saturated fat (butter,
ghee and hydrogenated fats) and cholesterol (red meat, eggs, organ
16. Vitamin and minerals :
■ Vitamins are chemical compounds required by the body in small amounts.
They must be present in the diet as they cannot be synthesized in the body.
■ Vitamins are essential for numerous body processes and for maintenance of
the structure of skin, bone, nerves, eye, brain, blood and mucous
membrane. They are either water-soluble or fat-soluble.
■ Vitamins A, D, E and K are fat-soluble, while vitamin C, and the B-
complex vitamins are water soluble vitamins .
17. ■ Minerals are inorganic elements found in body fluids and
■ The important macro minerals are sodium, potassium, calcium,
phosphorus, magnesium and sulphur, while zinc, copper,
selenium, molybdenum, fluorine, cobalt, chromium and iodine
are micro minerals. They are required for maintenance and
integrity of skin, hair, nails, blood and soft tissues
■ Food and water are the basic essential need in every humans life .
■ Keep Hydrate the body .
■ Consume 2-3 litres of water per day .
■ Tender coconut water ,Lemon juices ,flavoured water, soups are helps
to hydrate yourself .
21. Food safety
■ Handling the food is very important to prevent /Protect from the
■ Wash fruits and vegetables before consume .
■ Prefer home meal.
■ Avoid roadside food and limit outside foods .
■ Read the food label .
■ Self hygiene and sanitation is much more important .