Stay healthy - Food & Daily Nutrition

Food is defined as any edible substance of animal or plant origin that is eaten or drunk that provides

energy to sustain life and growth. Nutrition is the nourishment obtained from consuming proper

amount of nutrients derived from food. Daily Nutrition is about eating a healthy and nutritionally

adequate diet by making a wise choice from the Basic Food Groups.

Importance of Nutritionally Adequate Diet

Dietary intakes lower or higher than the body requirements can lead to under-nutrition (deficiency

diseases) or over-nutrition (diseases of affluence).

Carbohydrates are either simple or complex, and are major sources of energy in a diet. They provide

energy of 4 Kcal/g. Diets rich in complex carbohydrate are healthier and fibre rich and help reduce

glucose and lipids in blood. Adults should consume 45 to 65 percent of their calorie intake as

carbohydrates, and at least 130 grams of carbs per day. Main source are Cereals and Millets. Other

sources are milk, fruits and vegetables.

Proteins perform a wide range of functions and also provide energy (4 Kcal/g). Dietary reference

intake is 0.8g per kg body weight. This amount equals to 56 gm/ day for an average sedentary man.

Plant sources are germinated lentils, soya and products. Animal sources are eggs, chicken, meat, fish

and seafood.

Fats are a concentrated source of energy providing 9 Kcal/g. They are also sources of essential

polyunsaturated fatty acids. One should limit fat intake between 30- 45gm/day. Ratio of

Monounsaturated & Polyunsaturated and Saturated fat should be 3:1.

Vitamins, Minerals & Antioxidants

They must be present in the diet as they cannot be synthesized in the body. Vitamins, D, E and K are fat-

soluble, while vitamin C, and the B-complex vitamins are water-soluble.

Minerals are inorganic elements found in body fluids and tissues. 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. Antioxidants inhibit

oxidation and in return prevent production of free radicals. Fruits and vegetables are the main sources

of these vitamins and minerals & antioxidants.

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For an adult man number of servings for each food group is as follows:-

Cereals and Millets should be 11-12. (Portion size 30gm for each serving).

Vegetables and Fruits should be 6-7. (Portion size 100gm for each serving).

Milk and Milk Products should be 3-4. (Portion size is 100 gm for each serving).

Pulses, Eggs, Chicken should be 2-3. (Portion size is 30 gm for each serving).

Fat should be 3-4. (Portion size is 5gm for each serving).

The crux is that an Adult Sedentary Man should choose to eat in these portions to remain healthy and

prevent diseases. Also requirements of nutrients vary with age, gender, physiological status

(Lactation/ Pregnancy) and physical activity (Sedentary/Moderate/ Heavy).If you have Diabetes, Heart

disease or any other medical conditions, ask your dietitian to adjust the given recommendations.