Need of Balanced Diet• Appropriate amount of nutrients for essential body activity.• Prevent various diseases and conditions• Weight control – key to healthy life• Induce sound sleep• Lead healthy life
Nutrient requirements6 Iron n Calcium5 Complex Dals, Pulses, CHO Milk4 Simple Nuts n oil seeds sugar n3 Processed Egg food Meat210 Carbohydrates Proteins Fats Micronutrients Series 1 Series 2 Series 3
Knowing Your Carbs• Include more of complex carbs such as whole grains, brown rice, oats, Muesli etc.• Minimized intake of table sugar •Be aware about sugar coming from processed food.
3 Steps to healthy Diet• Plan your diet before hand Plan• Be prepared about events and plan accordingly.• Execute your plan and evaluate. Group• Know your energy levels A through out the day. Execute Prepare• Identify crutial times.
Know About ‘My Plate’USDA My Plate Food Pyramid
Manage your stress levelsInclude two of these fruits in everyday’s diet to fight out stress!
Diet for Special days: PMS• Can experience low energy levels• Vitamin d and calcium helps in PMS• Essential fatty acid is said to be helpful• weight gain associated with PMS• Evening Primrose oil helps during this period
Include enough Fiber•Daily requirement : 25 gms•Exclude processed food•Include whole foods• Avoid canned juices• Check your veg servings per meal
Know about Portion Distortion Increased serving size has also increased calorie Burdon for consumers.