balanced diet and food groups. balanced diet a balanced diet is defined as one which contains...
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BALANCED DIET AND FOOD GROUPS
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BALANCED DIETA Balanced diet is defined as one which contains different items of food in such quantities and proportions that the need of all the nutrients is adequately met.
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FACTORS AFFECTING THE NUTRITIONAL REQUIREMENT
• Age
• Sex
• Body Size
• Physiological Conditions
• Climate
• Physical Activity
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AGE:
Nutritional requirement is more during the
periods of body growth & development.
e.g. Birth to Six years.
Adolescent years.
At these stages growth is fast therefore
Nutrients required more are- Body Building
nutrients such as Protein, Calcium & Iron.
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SEX:
Men are more active than women so they need more energy than women of same age group. Muscular tissues are more in men, their body size is larger, therefore, boys of growing age need more body building nutrients ( Proteins, Calcium) as compared to girls of same age.
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BODY SIZE:
Among two persons of same age but different weight , the person with more weight will have higher requirement for protein, energy as compared to others. Requirement of protein is 1gm/kg body weight.
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PHYSIOLOGICAL CONDITIONS:
* PREGNANCY
* LACTATION
* CONVALESCENCE AFTER PROLONGED DISEASE
* POST OPERATIVE STAGE
Requirement of Proteins, Calories, Iron, Calcium & Vitamin B Complex increases.
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CLIMATE:
People living in cold conditions consume more of energy as compared to those living in Hot Conditions.
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PHYSICAL ACTIVITY:-
* SEDENTARY WORK - Office work - Bank Employees - Teachers* MODERATE WORK - Students - House Wives* HEAVY WORK - Maid Servants The more your work, more will be the
requirement of energy.
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CLASSIFICATION OF FOODS
For planning a Balanced diet different items of food are required, which are classified as :-
• Based on their Functions.
• Based on their Nutritive Value.
• Based on their Type.
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BASED ON THEIR FUNCTIONS
ENERG YIELDING FOODS
BODY BUILDING FOODS
PROTECTIVE FOODS
FOOD
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• ENERGY YIELDING FOODS carbohydrates
Fats
• CARBOHYDRATES – Potato,
Root-Vegetables, Sugar, Jaggery.
• FATS- Butter, Ghee, Oil, Oil Seeds
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BODY BUILDING FOODS:
• They are required for tissue formation & repair of tissues.
They are PROTIENS
MINERALS
• There sources are – Milk, Curd, Cheese, Eggs, Meat, Fish, Cereals, Pulses,
Dry fruits, Beans, Groundnut etc.
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PROTECTIVE FOODS
They are required for the regulation of body processes & protection against diseases -
All sources of Vitamins & Minerals e.g. milk, curd, fruit, green leafy vegetables & other vegetables.
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CARBOHYDRATE RICH FOOD
PROTIEN RICH FOOD
VITAMIN & MINERAL RICH FOOD
SUGAR
&
FATS
OTHER NUTRIENTS
FOOD
BASED ON NUTRITIVE VALUE
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* CARBOHYDRATE RICH FOODS ARE – Rice, Wheat, Maize, Millets, Potatoes, Sweet potato, Colocasia etc.
** PROTIEN RICH FOODS – Milk, Curd, Cheese, Khoa, Meat, Fish, Egg, Pulses, Peas, Rajmah, Soyabean & Nuts.*** VITAMIN & MINERAL RICH FOODS – Green leafy vegetables – such as - Spinach, Fenugreek, Mustard Leaves, Carrot & Radish leaves, Yellow & Orange fruits – Mango, Papaya, Tomato, Citrus fruits.
****FATS & SUGARS - Ghee, Oil, Butter, Sugar, Jaggery and Honey.
*****Other Nutrients & fibre rich foods – whole grain cereals & pulses, fruits as apple, melon etc.
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SEVEN FOOD GROUP PLANFood Group Foods included Nutritional contribution
I Cereals Carbohydrates, B-complex vitamins
II Pulses/meat, fish, eggs Protein, B-complex vitamins
III Vegetable Group A – Green
leafy vegetables, fruits Vitamins and minerals
IV Vegetable Group B – root Vegetables and other vegetables
Carbohydrates, minerals, fibre
V Milk and milk products Protein, calcium
VI Fats and oils Energy and fat soluble vitamins
VII Sugar and Jaggery Carbohdrates
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FIVE FOOD GROUPFood Group Food stuffs included Nutritional
Contribution
Food Group I
Cereals and root vegetables
Wheat, rice, maize, millets, jowar etc. potatoes, sweet potato, colocasia, yam etc.
Energy giving foods
Food Group II
Milk and milk products,
pulse, dry fruits, oil seeds, meat, fish eggs
Milk, curd, cheese, khoa etc. pulses, peas, rajmah, gram, cashew nuts, almonds, groundnut, meat, fish eggs
Protein rich foods
Food Group III
Green leafy vegetables and fruits
Mustard leaves, spinach, fenugreek, radish and carrot leaves etc yellow and orange fruits and vegetables such as papaya, mango, tomato, carrots, citrus fruits, e.g. orange, lemon mussami etc., guava, amla etc.
Minerals and vitamin rich foods
Food Group IV
Other vegetables and fruits
Beans, brinjals, lady’s finger gourds etc. apple, banana, litchi, peaches etc.
Minerals, vitamins and fiber rich foods
Food Group V
Sugars, fats and oil
Sugar, jaggery, honey etc. vegetables oitls, ghee, butter etc.
Energy rich foods
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ON BASIS OF THEIR TYPES
• Cereals• Pulses• Nuts & oilseeds• Vegetables & fruits• Milk & Milk products• Eggs, meat, fish• Sugar & jaggery• Fats & oils• Salt condiments & spices
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From the variety of foods provided to man by nature, he can make a good selection of his diet using his knowledge and skills which help him in maintaining good health. For a balanced diet it is important that some food item is included from each food group every day.
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Thank You