2. Oh, God, Give us food which does not
cause any disease and also gives us
strength
- Yahurveda
He, who takes food in proper measure
lives a long life and lives without disease,
gets strength and alertness of mind.
However, his children are born healthy
and without any deformity or disease.
- Mahabharata
3. Yoga is neither for one who over eats
nor for him who observes complete
fasting.
- Bhagavad Gita :VI - 16
Yoga is a science of mind
Helps to control mind, desire & reaction
to stress
Skilful – rather than brutal
- Maharshi Patanjali
4. INTRODUCTION
Ensuring adequate nutrition to our expectant and
nursing mothers and to our infants and children
should receive the highest priority in any public
health programme.
Wide prevalence of malnutrition in mothers and
children.
Faulty dietary habits, arising from ignorance and
superstition.
Nutrition Advisory Committee of the Indian
Council of Medical Research recognized the need.
Women in the reproductive age group and growing
children continue to be the most vulnerable groups
to malnutrition.
5. Body needs certain essential ‘nutrients’ for its
well-being.
Nutrients that are derived from food.
FUNCTIONS OF FOOD
1. Energy-yielding,
2. Body-building, and
3. Protective foodstuffs
according to predominant role they play in
sustaining life.
6. FUNCTIONS OF FOOD
Food provides energy to keep the body warm, the
muscles active for work and play and the various
organs alert to carry out the daily activities.
Food supplies body building nutrients needed for
growth, while the fetus develops in the mother’s
womb, new tissues are being continuously built.
This proceeds right through infancy, childhood
and adolescence. During these stages of life,
there is a tremendous demand for body building
nutrients that are essential everyday to replace
the daily ‘wear and tear.’
7. Protective function.
Required in minute quantities.
Variety of these nutrients, each responsible for
a specific task in the body. If the diet is
deficient or lacking in one or more of these
vital substances, it leads to derangement of the
normal functioning of the different parts of the
body, resulting in ill-health, stunted growth
and imperfect development.
8. Energy-yielding foodstuffs
Foodstuffs form the great bulk of the ordinary
diet.
They supply energy to keep the body warm
and are hence known as ‘fuel-food.’
A few examples of energy-yielding foodstuffs
are cereals starchy vegetables, pulses, nuts,
sugars, and oils.
9. Body-building foodstuffs
Contain a satisfactory amount of the nutrientes
needs to build the body and replace the worn-
out tissues.
Milk and its products, meat, fish, and eggs are
the best representatives of this group of
foodstuffs.
The other examples are legumes, dals, dried
beans, peas and nuts.
Cereals also contain some body-building
nutrients.
10. Protective foodstuffs
Provide large number of the protective
substances needed by the body.
Almost all natural foodstuffs contain one or
more of these protective nutrients.
There is no single foodstuff in which all the
different protective substances are present in
quantities sufficient to meet the daily needs of
the body.
This is why a combination of different kinds of
foodstuffs is essential in a diet.
11. Best examples of this group of foodstuffs are
green vegetables, fresh fruits, milk, meat, fish,
and eggs.
Protective foodstuffs contain sufficient
amounts of one or more of the protective
nutrients so that a combination of them yields
enough to maintain life.
12. BALANCE DIET
In order to obtain adequate amounts of each of the
different nutrients, our daily diet should include
appropriate quantities of a variety of different
foodstuffs.
An un-varied diet is not only distasteful but may
have serious consequences on health and recovery
from disease.
A diet in which various foodstuffs are mixed in
suitable proportions to carry out adequately the
three functions described above, is known as a
balance diet.
Balance diet provides all nutrients in required
amounts and proper proportions.
13.
14. BALANCE DIET - PORTIONS
Food groups g/
portion
Type of work
Sedentary Moderate Heavy
Man Woman Man Woman Man Woman
Cereals &
Millets
30 14 10 16 12 23 16
Pulses 30 2 2 3 2.5 3 3
Milk 100 mL 3 3 3 3 3 3
Roots & Tubers 100 2 1 2 1 2 2
Green leafy vegs 100 1 1 1 1 1 1
Other vegs 100 1 1 1 1 1 1
Fruits 100 1 1 1 1 1 1
Sugar 5 5 4 8 5 11 9
Fats & Oils
(visible)
5 4 4 7 6 11 8
15. THE THREE FOOD GROUPS
Food groups serves as a general guide to
chose a Balance Diet.
It also provides information as to which of the
different foodstuffs can be substitute for one
that may be temporarily unavailable.
16. STAPLE FOOD
The most commonly consumed food is called
Staple food.
Varies from region to region.
In order to meet their nutrient needs, every one
should eat daily at least one food item in
sufficient quantity from each of the several
Sub-Groups
17. ENERGY RICH FOODS
Major Nutritions Other Nutritions
Carbohydrates and fats
Whole grain cereals,
millets
Protein, fibre, minerals,
calcium, iron, B-complex,
vitamins
Vegetable oils, ghee, butter Fat soluble vitamins,
essential fatty acids
Nuts and oilseeds Proteins, vitamins /
minerals
Sugars Nil
18. BODY BUILDING FOODS
Major Nutritions Other Nutritions
Proteins
Pulses, nuts, & oilseeds B-complex, vitamins,
invisible fat, fibre
Milk and milk products Calcium, vitamin A,
riboflavin, vitamin B12
Meat, fish, poultry B-complex, vitamins, iron,
iodine, fat
19. PROTECTIVE FOODS
Major Nutritions Other Nutritions
Vitamins and minerals
Green leafy vegetables Antioxidants, fibre and
other carotenoids
Other vegetables/fruits Fibre, sugar, and
antioxidants
Eggs, milk and milk
products and flesh foods
Protein and fat
20. FOOD REQUIREMENTS
Vary according to age, sex, and activity of the
individual.
Special demands are made during stress
periods, such as pregnancy, lactation, infancy,
and childhood, since during these periods, the
individual needs increased amounts of Body-
Building and Protective nutrients.
21. ANTIOXIDANTS
Protect the body from damage caused by
harmful molecules called free radicals.
This damage is a factor in the development of
blood vessel disease (atherosclerosis), cancer,
and other conditions.
Through by-products of normal processes.
Breaks down certain medications.
Through pollutants.
Antioxidants include some vitamins (such as
vitamins C & E), some minerals (such as
selenium), and flavonoids (in fruits, red wine,
and some teas), which are found in plants.
22. WHAT ARE FREE RADICAL?
Free radicals are formed as
Part of our natural metabolism
Environmental factors – smoking, pesticides,
pollution and radiation.
Free radicals are unstable molecules which react
easily with essential molecules of our body,
including DNA, fat and proteins.
Free radicals are molecules with have one electron
too much or to less in order to be stable.
Free radicals try to steal or give electrons to other
molecules, thereby changing their chemical
structure.
23. WHAT ARE ANTIOXIDANTS
USED FOR?
People use antioxidants to help treat or prevent
some medical conditions, such as coronary
artery disease (CAD), some cancers, macular
degeneration, Alzheimer's disease, and some
arthritis-related conditions.
24. FUNCTIONS OF THE ANTIOXIDANTS
Vitamin A Skin, eye, bone, reproduction, growth.
Vitamin C Stress (spares Vit. E), bone, cartilage.
Vitamin E Stress, eye integrity, muscle integrity,
reproduction, prevents oxidation of fat.
Riboflavin Stress, eye function, skin integrity, muscle
strength of hind quarters.
Folic Acid Prevents birth defects associated with the
nervous system.
Zinc Stress, immune response, wound healing.
Manganese Bone, tendon, muscle, birth weight.
Copper Immune response, hair color, reproduction.
Selenium Stress, muscle integrity, reproduction.
25. SOURCES
Vitamin C – Important sources include citrus
fruits, green peppers, broccoli, green leafy
vegetables, strawberries, raw cabbage and
potatoes.
Vitamin E – Important sources include wheat
germ, nuts, seeds, whole grains, green leafy
vegetables, vegetable oil and fish-liver oil.
26. Beta-carotene – Carrots, squash, broccoli,
sweet potatoes, tomatoes, kale, collards,
cantaloupe, peaches and apricots are
particularly rich sources of beta-carotene.
Selenium – Good food sources include fish,
shellfish, red meat, grains, eggs, chicken and
garlic. Vegetables can also be a good source if
grown in selenium-rich soils.
27. MICRONUTRIENTS
Play an essential role in the metabolic
processes of the human body, but are only
required in small quantities.
Because of their essential role, when
micronutrients are not sufficient from food in
the diet, significant health problems can result.
28. NUTRITIVE VALUE OF INDIAN FOODS
The food that we eat is assimilated in the body
is used for the growth and maintenance of
tissues.
Plants can manufacture the food they need
from simple chemicals derived from the soil,
from water, and from the carbon-dioxide of the
air.
Higher organisms, on the other hand, do not
possess the capacity to manufacture food from
simple chemicals, and hence they depend on
plant life or on other animals for obtaining the
food they need.
29. DIETARY PRINCIPLES
Foodstuffs may be broadly classified as
cereals, pulses, nuts and oilseeds, vegetables,
fruits, milk and milk products, and flesh foods.
These foods contain substances known as
nutrients, and it is for obtaining these nutrients
which perform various functions in the body
that food is consumed daily by any living
organism.
The nutrients include proteins, fats,
carbohydrates, vitamins and mineral salts.
30. They are present in almost all foods in varying
proportions and depending on the relative
concentrations of the nutrients contained,
foods are classified sometimes as protein-rich
foods, carbohydrate-rich food, etc., Oils, ghee,
etc., provide mostly fat, while sugar is purely a
source of carbohydrate.
Proteins, fats, and carbohydrates are also
sometimes called “proximate principles.”
They are oxidized (burnt) in the body to
provide the energy required for the various
activities of life.
31. Together with water, which is also a necessary
dietary element, proximate principles form the
main bulk of foods.
Vitamins and mineral salts do not supply
energy, but they play an important role in the
regulation of several essential metabolic
processes in the body.
Some minerals are also important components
of the body structures like bones and teeth.
32. PROTEINS
The chief substances in the cells of the body.
They form the important constituents of
muscles and other tissues and of vital fluids
like blood.
Proteins supply the building material for the
body and make good the wear and tear of
tissues, which is a constant feature of the
process of life, and it is for tis reason that
foods rich in protein are often called ‘body
building foods.’
33. Several substances concerned with vital life
processes –
eg. “enzymes,” which help in the digestion of
food,
“antibodies,” which are body defences against
infections – are also mainly protein in nature.
Proteins are one of the most important
nutrients and the sufficiency of protein in a
diet is an important measure of the adequacy
and quality of the diet.
34. Proteins are also oxidised in the body to provide
energy, but such use of protein is costly and
wasteful.
It is better that most of the calorie requirement is
met from carbohydrates and fats so that proteins
are spared to fulfill other functions essential to
life.
Most foodstuffs contain protein, but in widely
varying amounts.
Animal foods such as meat, fish, eggs are rich in
protein, and milk can also be considered to be
rich in protein if due allowance is made for the
large amount of water preset in it.
35. Among the vegetable foods, pulses and nuts are
the richest sources of protein with amounts often
exceeding those present in animal foods.
Soya bean is unique in this respect in that it
contains over 40 percent protein.
The common cereals such as rich and weat are
relatively poor sources of proteins.
Considering the amounts of these foods that are
normally consumed daily, their contribution to
the total protein intake by an individual is
considerable.
Rice contains less protein than wheat does, but
the protein of rice is of better quality.
36. The outer layers of cereals are richer in protein
than the inner starchy kernel, and hence when
wheat or rice is highly milled, there is some loss
of protein as well as of other valuable nutrients
such as vitamins and mineral salts.
Leafy and root vegetables and fruits are very
poor sources of protein.
Defatted oilseed cakes which are very rich
sources of protein were hitherto considered only
as cattle feeds and manures.
As a result of improvement in food processing
techniques in recent years, these foods are being
made available for human consumption also.
37. BIOLOGICAL VALUE OF PROTEINS
In addition to the quantity of protein in a diet,
the nutritional quality of the protein also
matters in judging the protein value of a diet.
Proteins present in various foods differ in their
nutritive value on account of the differences in
the amnio-acid composition.
Amino-acids are the ‘bricks’ with which tissue
protein is built and replaced and the more
closely the amnio-acid make up of a protein
resembles that of the tissues, the greater is its
value.
38. There are about twenty amino-acids commonly
found in dietary proteins.
It is possible for the body itself to obtain in
requirements of some of these amino-acids by
mutual inter-conversion among the amino-
acids and from nonprotein sources.
Ten amino-acids cannot be synthesized by the
body, and hence have to be supplied through
the diet.
These amino-acids are called ‘essential
amino-acids.’
39. It is the extent of the presence of these
essential amino-acids that largely determines
the quality of a protein.
The proteins of whole egg and human milk are
considered the best amount food proteins and
the pattern of essential amino-acids in these
foods is usually taken as a standard against
which the amounts of essential amino-acids
present in other foods can be compared.
40. The proteins of animal foods such as milk,
meat, fish, etc., generally compare well with
egg protein in the distribution of essential
amino acids, and hence such foods are
considered to contain good quality proteins.
The proteins in foods of plant origin are not so
well-balanced in their amino-acid pattern.
For instance, it will be found that in
comparison with egg protein, the cereal
proteins are poor in the amino-acid lysine,
while pulse proteins are poor in methionine
although they are rich in lysine.
41. Such proteins individually are incomplete
proteins.
The relative insufficiency in amino-acids of
particular vegetable foods can be overcome by
a judicious combination of vegetable foods to
provide a mixture having the desirable pattern
of essential amino-acids.
The proteins of cereals and pulses have a
mutual supplementary effect, and deficiency of
one amino-acid in one foodstuff can be made
good by an excess in another, if both foods are
consumed at about the same time.
42. Another factor to be considered in assessing
the value of the proteins of foodstuff is their
digestibility.
In general proteins of uncooked vegetable
foods (especially pulses) are less digestible
than those of animal foods.
Cooking improves the digestibility of several
foods.
44. MINERAL SALTS
Calcium
Phosphorus
Iron
Sodium and potassium
Magnesium
Copper
Zinc
Iodine
Fluorine
45. MALNUTRITION AND ILL-HEALTH
Protein-calorie malnutrition is particularly
acute in the age period 1 to 5 years.
Vitamin A deficiency – The problem of
blindness arise.
Anemia – megaloblastic anemia.
46. PROXIMATE PRINCIPLES
Values given are per 100 gms of edible portion
Name of the foodstuff
Cereal grains and products
Maize, dry Zea mays 11.1 3.6 1.5 66.2 2.0
Ragi, Eleusine caracana 7.3 1.3 2.7 72.0 6.4
Rice, parboiled,
handpounded
8.5 0.6 0.9 77.4 2.8
Wheet (whole), Triticum
aestivum
11.8 1.5 1.5 71.2 4.9
Protein
Fat
Carbo
hydrates
Iron
Minerals
47.
48. PROXIMATE PRINCIPLES
Values given are per 100 gms of edible portion
Name of the foodstuff
Pulses and legumes
Begal gram (whole), Cicer
arietinum
17.1 5.3 3.0 60.9 10.2
Soya bean, Glycine max
Merr
43.2 19.5 4.6 20.9 11.5
Protein
Fat
Carbo
hydrates
Iron
Minerals
49.
50. PROXIMATE PRINCIPLES
Values given are per 100 gms of edible portion
Name of the foodstuff
Vegetables & Fruits
Tomato, ripe 0.9 0.2 0.5 0.8 3.6 0.4
Sapota 0.7 1.1 0.5 2.6 21.4 2.0
Pineapple 0.4 0.1 0.4 0.5 10.8 1.2
Mango, ripe 0.6 0.4 0.4 0.7 16.9 1.3
Apple 0.2 0.5 0.3 1.0 13.4 1.0
Protein
Fat
Carbo
hydrates
Iron
Minerals
Fibre
51.
52. Nutrition is a basic human need and a
prerequisite for healthy life.
A proper diet is essential from the very early
stages of life for growth, development and
active life.
Food consumption, which depends on its
production and distribution, determines health
and nutrition of the population.
Apart from supplying nutritions, foods provide
a host of other components, (non-nutrient
phytochemicals) which have a positive impact
on health.
53. CURRENT DIET AND
NUTRITION SCENARIO
Among the Indian population, about 40% in
the rural and 30% in the urban areas are
estimated to be below the poverty line, which
is defined as the expenditure needed to obtain,
on the average, 2400 Kcal per capita per day in
the rural areas and 2100 Kcal in the urban
areas.
Long-term malnutrition leads to short adult
stature, increased risk of morbidity and
mortality and reduced work output.
54. COMMON NUTRITION PROBLEMS
Protein energy malnutrition (PEM),
micronutrient deficiencies such as vitamin A
deficiency (VDA), iron deficiency anemia
(IDA), iodine deficiency disorders (IDD) and
vitamin B-complex deficiencies are the
nutrition problems frequently encountered,
particularly among the poor.
Under-nutrition starts even at the time of
conception.
55. Because of extensive maternal under-nutrition
(under-weight, poor weight gain during
pregnancy, and nutritional anemia, and vitamin
deficiencies), about 30% of the infants are
born with low birth-weights (<2500 g), as
compared to less than 10% in the developed
countries.
Both clinical and subclinical undernutrition are
widely prevalent even during early childhood.
About 1-2% of preschool children suffer from
severe and florid forms of PEM like
kwashiorkor and marasmus. This is only the
tip of the iceberg.
56. Countrywide surveys indicate that more than a
half of the Indian preschool children (1-5 years)
suffer from subclinical under-nutrition as
indicated by low weight for age.
About 65% of them are stunted (low height for
age), which indicates that under-nutrition is of
long duration.
Persistent under-nutrition throughout the growing
phase of childhood leads to short stature in adults.
About a half of the adults have a Body Mass
Index (BMI) (Weight in kg/Height in meatres2
)
below 18.5, which indicates chronic energy
deficiency (CED).
57. In the case of vitamin A deficiency, up to 3%
of preschool children show Bitot’s spots and
night blindness, and about 30-40 thousand
children become blind every year.
Vitamin A deficiency also increases the risk of
disease and death.
A large segment of the population suffers from
nutritional anemia.
It is more prevalent irr pregnant women.
More than 50% of preschool children also
suffer from anemia.
58. It is estimated that nutritional anemia
contributes to about 85,000 maternal deaths
every year and is one of the important causes
of low birth weight.
It adversely affects work output among adults
and learning ability in children.
Iron deficiency disorders (IDD) are very
common in large sections of population in
several parts of the country.
About 200 million are estimated to be living in
such regions.
59. Iodine deficiency causes goitre (enlargement
of thyroid gland in the neck), neonatal
hypothyroidism among newborns, mental
retardation, delayed motor development,
stunting, deaf-mutism and neuromuscular
disorders.
The most important consequence of iodine
deficiency in mothers is cretinism in which the
children suffer from mental and growth
retardation since birth.
60. About 90,000 stillbirths and neonatal deaths
occur every year due to maternal iodine
deficiency.
Around 40 million persons are estimated to
have goitre, 2.2 million have cretinism and 6.6
million suffer from mild psychomotor
handicaps.
61. With increasing urbanization, energy-rich diets
containing higher amounts of fat and sugar,
which also provide less dietary fibre and
complex carbohydrates, are being consumed,
particularly in high-income groups.
The urban population is tending to be more
sedentary with little physical activity.
Consumption of alcohol, providing empty
calories, and of tobacco is also common.
Prevalence of disorders like obesity, heart
disease, hypertension, and diabetes, is on the
increase.
62.
63. DIETARY GOALS
Maintain a state of positive health and optimal
performance in populations at large.
Ensure adequate nutritional status for pregnant
women and lactating mothers.
Improve birth weights and promote growth of
infants, children, and adolescents to achieve their
full genetic potential.
Achieve adequacy in all nutrients and prevent
deficiency diseases.
Prevent chronic diet-related disorders.
Maintain the health of the elderly and increase the
life expectancy.
64. DIETARY GUIDELINES
A nutritionally adequate diet should be
consumed through a wise choice from a variety
of foods.
Additional food and extra care are required
during pregnancy and lactation.
Exclusive breast-feeding should be practised
for 4-6 months. Breast-feeding can be
continued up to 2 years.
Food supplements should be introduced to
infants by 4-6 months.
65. Adequate and appropriate diet should be taken
by children and adolescents, both in health and
disease.
Green leafy vegetables, other vegetables and
fruits should be used in plenty.
Cooking oils and animal foods should be used
in moderation, and vanaspati/ghee/butter
should be used only sparingly.
Over-eating should be avoided to prevent over-
weight and obesity. Proper physical activity is
essential to maintain desirable body weight.
Salt should be used in moderation.
66. Foods consumed should be safe and clean.
Healthy and positive food concepts and
cooking practices should be adopted.
Water should be taken in adequate amounts
and beverages should be consumed in
moderation.
Processed and ready-to-eat foods should be
used judiciously. Sugar should be used
sparingly.
The elderly should eat a nutrient-rich diet to
keep fit and active.
67.
68. NUTRITIONALLY ADEQUATE DIET
SHOULD BE CONSUMED THROUGH A WISE
CHOICE FROM A VARIETY OF FOODS
Nutrition is a basic prerequisite to sustain life.
Variety in food is not only the spice of life but
also the essence of nutrition and health.
A diet consisting of several food groups
provides all the required nutrients in proper
amounts.
Cereals, millets and pulses are major sources
of most nutrients.
69. Milk which provides good quality proteins and
calcium must be an essential item of the diet,
particularly for infants, children, and women
Oils and nuts are calorie-rich foods, and are
useful for increasing the energy density.
Inclusion of eggs, flesh foods and fish
enhances the quality of diet. However,
vegetarians can derive almost all the nutrients
on cereal/pulse/milk-based diets.
Vegetables and fruits provide protective
substances such as vitamins/minerals.
70. WHY DO WE NEED NUTRITIONALLY
ADEQUATE FOOD?
Carbohydrates, fats, and proteins are
macronutrients, which are needed in large
amounts.
Vitamins and minerals constitute the
micronutrients and are required in small
amounts.
These nutrients are necessary for physiological
and biochemical processes by which the
human body acquires, assimilates and utilizes
food to maintain health and activity.
71. CARBOHYDRATES
Are either simple or complex, and are major
sources of energy in all human diets.
They provide energy of 4 Kcal/g.
The simple carbohydrates, glucose, and
fructose, are found in fruits, vegetables, and
honey, sucrose in sugar and lactose in milk,
while the complex polysaccharides are starches
in cereals, millets, pulses, and root vegetables
and glycogen in animal foods.
72. The other complex carbohydrates which are
resistant to digestion in the human digestive
tract are cellulose in vegetables and whole
grains, and gums and pectins in vegetables,
fruits and cereals, which constitute the dietary
fibre component.
In India, 70-80% of total dietary calories are
derived from carbohydrates present in plant
foods such as cereals, millets, and pulses.
73. Dietary fibers delay and retard absorption of
carbohydrates and fats and increase satiety
value.
Diets rich in fiber reduce glucose and lipids in
blood and increase the bulk of the stools.
Diets rich in complex carbohydrates are
healthier than low-fiber diets based on refined
and processed foods.
74. PROTEINS
Are primary structural and functional
components of every living cell.
Almost half the protein in our body is in the
form of muscles and the rest of it is in bone,
cartilage and skin.
Proteins are complex molecules composed of
different amino acids.
Certain amino acids which are termed
‘essential’ since they are not synthesized in the
human body and have to be obtained from
proteins in the diet.
75. Other non-essential amino acids can be
synthesized in the body to build proteins.
Proteins perform a wide range of functions and
also provide energy (4 Kcal/g)
Protein requirements vary with age,
physiological status and stress.
More proteins are required by growing infants
and children, pregnant women and individuals
during infections and illness or stress.
Animal foods like milk, meat, fish, eggs and
plant foods such as legumes are rich sources of
proteins.
76. Animal proteins are of high quality as they
provide all the essential amino acids in right
proportions, while plant or vegetable proteins
are now of the same quality because of their
low content of some of the essential amino
acids.
A combination of cereals, millets, and pulses
provides most of the amino acids, which
complement each other to provide better
quality proteins.
78. FATS
Oils and fats such as butter and ghee constitute
dietary facts.
Fats are a concentrated source of energy
providing 9 Kcal/g, and are made up of fatty
acids in different proportions.
Dietary fats are derived from two sources viz.
the invisible fat present in plant and animal
foods, and the visible or added fats and oils
(cooking oil).
Fats serve as a vehicle for fat-soluble vitamins
like vitamins A and E and carotenes and
promote their absorption.
79. They are also sources of essential
polyunsaturated fatty acids.
It is necessary to have adequate and good
quality fat in the diet with sufficient
polyunsaturated fatty acids in proper
proportions for meeting the requirements of
essential fatty acids.
The type and quantity of fat in the daily diet
influence the level of cholesterol and
triglycerides in the blood.
80. 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 per kg body weight.
Adults need to be cautioned to restrict intake
of saturated fat (butter, ghee, hydrogenated
fats) and cholesterol (eggs, organ meat).
Excess of these substances could lead to
obesity, diabetes, cardiovascular disease and
cancer.
81.
82. VITAMINS AND MINERALS
Vitamins are chemical compounds required by
the body in small amounts.
They must be present in the diet as they cannot
by 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.
83. Vitamins A, D, E, and K are fat-soluble, while
vitamin C and the B-complex vitamins such as
thiamin (B1), riboflavin (B2), niacin, pyridoxine
(B6), folic acid and cyanocobalamin (B12) are
water soluble.
Provitamins like beta-carotene are converted to
vitamins in the body into vitamin A.
Fat-soluble vitamins can be stored in the body
while water-soluble vitamins are not and get
easily excreted in urine.
Vitamins B-complex and C are labile vitamins
are easily destroyed by heat, air or during
drying, cooking and food processing.
84. Minerals are inorganic elements found in body
fluids and tissues.
The important macrominerals are sodium,
potassium, calcium, phosphorus, magnesium,
and sulphur, while zinc, copper, selenium,
molybdenum, fluorine, cobalt, chromium, and
iodine are microminerals.
They are required for maintenance and integrity
of skin, hair, nails, blood and soft tissues.
They also govern nerve cell transmission,
acid/base and fluid balance, enzyme and
hormone activity as well as blood-clotting
processes.
85.
86. WHAT IS A BALANCE DIET?
A balance diet is one which provides all the
nutrients in required amounts and proper
proportions.
It can easily be achieved through a blend of four
basic food groups.
The quantities of foods needed to meet the
nutrient requirements vary with age, gender,
physical activity and physiological status.
A balanced diet should provide around 60-70%
of total calories from carbohydrates, preferably
starch, about 10-12% from proteins and 20-25%
from fat.
87.
88. In addition, a balanced diet should provide
other non-nutrients such as dietary fiber,
antioxidants and phytochemicals which bestow
positive health benefits.
Antioxidants such as vitamins C and E, beta-
carotene, riboflavin and selenium protect the
human body from free radical damage.
Other phytochemicals such as polyphenols,
flavones, etc., also afford protection against
oxidant damage.
Species like turmeric, ginger, garlic, cumin and
cloves are rich in antioxidants.
89.
90. WHAT ARE FOOD GROUPS?
Foods are conventionally grouped as:
Cereals, millets and pulses
Vegetables and fruits
Milk and milk products, egg, meat, and fish
Oils and fats and nuts and oilseeds.
Foods may also classified according to their
functions.
91. ENERGY RICH FOODS
MAJOR NUTRIENTS OTHER NUTRIENTS
Carbohydrates & fats
Whole grain cereals, millets
Protein, fibre, minerals,
calcium, iron and B-
complex vitamins
Vegetable oils, ghee, butter
Fat soluble vitamins,
essential fatty acids
Nuts and oilseeds Proteins, vitamins/minerals
Sugars Nil
92. BODY BUILDING FOODS
MAJOR NUTRIENTS OTHER NUTRIENTS
Proteins
Pulses, nuts, oilseeds
B-complex vitamins,
invisible fat, fibre
Milk and milk products
Calcium, vitamin A,
riboflavin, vitamin B12
Meat, fish, poultry
B-complex vitamins, iron,
iodine, fat
93. PROTECTIVE FOODS
MAJOR NUTRIENTS OTHER NUTRIENTS
Vitamins & Minerals
Green leafy vegetables
Antioxidants, fibre and
other carotenoids
Other vegetables/fruits
Fibre, sugar and
antioxidants
Eggs, milk, and milk
products and flesh foods
Protein and fat
94. Choose a variety of foods in amounts appropriate for
age, gender, physiological status and physical
activity.
Use a combination of grains, grams, and greens.
Include jaggery or sugar and cooking oils to bridge
the calorie or energy gap.
Prefer fresh vegetables and fruits in plenty.
Include in the diets, foods of animal origin such as
milk, eggs and meat, particularly for pregnant and
lactating women and children.
Adults should choose low-fat, protein-rich foods such
as lean meat, fish, pulses and low-fat milk.
Develop healthy eating habits and exercise regularly.
95. IMPORTANCE OF DIET DURING DIFFERENT STAGES OF LIFE
For growth and appropriate milestones.
Breast-milk, energy rich foods (fats, sugar)
For growth, development and to fight infections.
Energy, body building and protective food (milk, vegetables,
and fruits.
For growth spurt, maturation and bone development
Body building and protective foods.
For maintaining health productivity and prevention of
diet-related disease and to support pregnancy/lactation.
Nutritionally adequate diet with extra food for
child bearing/rearing.
For being physically active and healthy.
Nutrient dense low fat foods.
96. BALANCED DIET FOR ADULT MAN (SEDENTARY)
* Portion Size **No. of portions
Elderly man: Reduce 3 portions of cereals and millets and add an extra serving of fruit.
CEREALS AND MILLETS
*30 g x 14**
FRUITS
*100 g x 1**
PULSES
*30 g x 2**
FATS/OILS SUGAR
*5 g x 4** *5 g x 5**
MILK & MILK
PRODUCTS
*100 g x 3**
VEGETABLES
*100 g x 4**
97. BALANCED DIET FOR ADULT WOMAN (SEDENTARY)
* Portion Size **No. of portions
Elderly man: Reduce 3 portions of cereals and millets and add an extra serving of fruit.
CEREALS AND MILLETS
*30 g x 10**
FRUITS
*100 g x 1**
PULSES
*30 g x 2**
FATS/OILS SUGAR
*5 g x 4** *5 g x 4**
MILK & MILK
PRODUCTS
*100 g x 3**
VEGETABLES
*100 g x 3**
98. Approximate nutritive value of some
ready-to-serve preparations (per serving)
Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Cereal preparations
Corn flakes 1 cup 25 94 2.0 0.1 21.2
Beaten rice 1 cup 30 114 1.8 0.2 26.3
Puffed rice 1 cup 14 54 0.8 0.1 12.3
Oat meal 1 cup 25 101 3.6 1.8 17.6
Wheat flakes 1 cup 35 133 3.8 0.6 28.1
Prot gm Protein in grams
CBH gm carbohydrates in grams
99. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Baked products
Bread, toasted 2 slic 46 120 4.0 1.0 23.6
Bun 1 no. 31 100 2.3 2.3 17.5
Biscuits 2 nos 19 64 1.6 2.0 9.9
Cake, plain 1 no. 55 180 3.4 4.5 31.4
Prot gm Protein in grams
CBH gm carbohydrates in grams
Slic Slices
100. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Pulse preparations
Bengal gram,
puffed
--- 1 oz. 106 6.4 1.5 16.7
Peas, puffed --- 1 oz. 102 6.5 0.4 18.0
Prot gm Protein in grams
CBH gm carbohydrates in grams
1 oz. (ounces) 28.35 gm.
101. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Nuts
Almonds 12-15 nos. 1 oz 186 5.9 16.7 3.0
Cashewnuts roasted 15 no 1 oz 169 6.0 13.3 6.3
Coconut, fresh 1 oz 127 1.4 11.8 3.7
Groundnut roasted 1 oz 155 7.6 11.3 5.8
Walnuts 1 oz 195 4.4 18.3 3.1
Prot gm Protein in grams
CBH gm carbohydrates in grams
1 oz. (ounces) 28.35 gm.
112. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Pulse preparations
Bengal gram dal 1 cup 151 284 9.0 16.4 25.2
Green gram dal 1 cup 142 171 7.0 7.7 18.4
Red gram dal 1 cup 192 220 12.8 4.0 32.8
Dal rasam 1 cup 130 19 1.0 0.6 2.5
Green gram dal and
spinach
¾
cup
120 137 7.9 3.5 18.6
Prot gm Protein in grams
CBH gm carbohydrates in grams
113. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Pulse preparations
Dal + vegetables – ¾ cup 119 127 5.6 4.3 16.5
Brinjal Samber – ¾ cup 196 103 4.1 3.6 13.4
Besan curry – 1 ½ cup 56 271 9.1 15.5 23.8
Dal potato kachori – 2 nos 34 196 5.2 11.2 18.6
Prot gm Protein in grams
CBH gm carbohydrates in grams
114. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Vegetable preparations
Potato + Methi 1 pl 142 175 3.2 7.5 23.8
Potato + tomato
curry
1¼ pl 142 195 2.3 10.7 22.5
Vegetable cutlets 1 no 57 126 1.2 8.6 11.0
Potato curry ½ pl 84 160 1.8 8.6 19.0
Mixed vegetable ½ pl 127 134 4.3 6.0 15.6
Prot gm Protein in grams
CBH gm carbohydrates in grams
Pl Plate
115. Qty. Quantity
Wt gm Weight in grams
Cal gm Calories in grams
Food Preparations Qty. Wt.
gm
Cal
gm
Prot
gm
Fat
gm
CBH
gm
Vegetable preparations
Cabbage + carrot
curry
½ pl 56 81 1.5 5.6 6.1
Drumstick leaves
curry
1 pl 112 126 6.2 5.0 14.0
Tomato rasam 1½
cup
185 35 1.5 0.6 5.8
Prot gm Protein in grams
CBH gm carbohydrates in grams
Pl Plate
116. Food Preparations Quantity Calories
Sweets
Barfi 1 pc 100
Halwa 1 pc 570
Gulab Jamun 1 pc 100
Jalebi 1 pc 200
Mysore Pak 1 pc 357
Rasogolla 1 pc 150
Ladoo 40 gms 250
Petha 40 gms 250
119. Calories Need According To Lifestyle
The number of calories you need to attain or
maintain a desired weight would depend on
your level of physical activities.
Gauging from your typical lifestyle, as
described, you can decide the number of
calories you should be consuming based on
your long term weight goals.
If you are gaining weight over time this means
that you should be exercising more and/or
eating less.
120. Basal or Resting Metabolic Rate measures
the calories the body needs to keep it in being.
1654 calories per day is the number of calories
to keep the circulatory system and other vital
bodily functions in operation.
Sedentary Lifestyle means you are very
inactive physically; you only walk when
absolutely necessary. This approximates most
closely to your basal metabolic rate. If you are
happy with your weight and general health
then consuming approximately 2067 calories
per day will maintain your current weight.
121. Light Activity means you are engaged in
activities such as light house keeping. To
maintain your current weight you could
consume approx 2150 calories per day.
Moderate Activity means you walk a couple
miles per week on a regular basis. To maintain
your current weight you could consume approx
2480 calories per day.
122. Heavy Activity means you run at least 10
miles a week. To maintain your current weight
you could consume approx 2811 calories per
day.
Very Heavy Activity means you are training
for marathons running at least 30 miles a week.
To maintain your current weight you could
consume approx 3307 calories per day.
123. One pound of fat is approximately equal to
3500 calories. To loose one pound in a week
would mean cutting calorie intake by 500
calories a day (3500/7). To loose a pound in
two weeks would mean cutting consumption
by only 250 calories a day.
This could represent a food reduction of no
more than 2 ounces of carbohydrates and fat,
and half an ounce of protein.
Remember, maintaining an optimal weight can
have beneficial effects on your outlook on life
and on your over-all general health prospects
in terms of avoiding heart attacks and strokes.
124. Sources of Water
The best source of water is plain, pure drinking
water.
Sodas have a lot of sugar in them and aren't a
good source.
Herbal teas that aren't diuretic are fine.
Sports drinks contain electrolytes and may be
beneficial.
130. OBESITY
Defined as excess accumulation of body fat.
Has several adverse health effects and can
even lead to premature death.
It increases the risk of high blood pressure,
high blood cholesterol and triglycerides, heart
disease, diabetes, gallstones and certain
cancers.
Obesity is not a simple consequence of
overeating.
Its psychosocial consequences are significant.
131. Adult man may not normally regulate his daily
energy intake to balance his daily energy
expenditure.
If he maintains constant body weight, it indicates
that he is in energy balance.
Overweight and obesity are due to positive energy
balance.
Overeating and reduced physical activity together
lead to obesity.
Genetic predisposition cannot be ruled out as a
contributing factor.
Prevention and control of obesity are directly
related to dietary management and physical activity.
132. Obesity is based on the degree of excess fat.
Normal (ideal) BMI ranges between 18.5 and
25.
An average BMI of a population should be 21
or 22.
Less than 18.5 denotes chronic under-nutrition.
Between 25-30 considered as overweight.
Above 30 indicate obesity.
133. More than a general accumulation, the
distribution of fat around the abdomen (male
type obesity) is now considered to be more
harmful than fat around the hips (female type
obesity).
Ratio of waist to hip circumference is an
important predictor of risk of chronic
degenerative diseases.
Ratio of more than 0.9 in males are more than
0.85 in females is associated with increased
risk of several chronic diseases.
134. WHY SHOULD WE AVOID OBESITY?
There are several health consequences of
obesity.
Excessive body weight increases the risk of
heart diseases, hypertension, diabetes,
gallstones, cancer and arthritis.
Obesity invariably predisposes to reduced levels
of high density lipoproteins (good cholesterol)
and to increased levels of low density
lipoproteins (bad cholesterol), and
triglycerides, besides an abnormal increase in
glucose and insulin in blood following an oral
glucose load (insulin resistance).
135. Considering the increasing prevalence of
coronary artery disease, hypertension, and
diabetes in urban India, it is important to
maintain desirable body weight for height and
avoid obesity.
138. HOW TO REDUCE BODY WEIGHT?
Weight reduction diets should contain at least
800 Kcal/day and provide all nutrient
requirement, except energy.
Loss of half a kilogram per week is generally
considered safe.
Extreme approaches should be avoided and use
of drugs may be dangerous.
In children, obesity should be controlled by
increasing physical activity rather than
restricting food intake.
139. Modifications in dietary habits have to be
incorporated into one’s lifestyle along with
adequate exercise to keep the body weight
within the normal limits.
As fat contains more than twice the calories per
gram of either protein or carbohydrate, weight
reduction diets should limit the fat intake.
Refined sugars and alcohol provide empty
calories and should be avoided.
Plant foods that provide complex carbohydrates
and fibre may need preferred as they reduce
blood glucose, cholesterol, and triglycerides.
140. Weight-reducing diets must be rich in proteins
and low in carbohydrates and fats.
Consumption of plenty of fruits and vegetables
would not only result in satiety but could also
help to maintain adequate micronutrient intake.
Frequent fasting/semi-fasting followed by
adequate or excess food consumption will also
aggravate the problem of weight gain.
All reducing regimens should be monitored by
a doctor and a dietitian.
141. Slow and steady reduction in body weight is
advised.
Severe fasting may lead to health hazards.
Enjoy a variety of foods in amounts needed to
balance your physical activity.
Eat small meals regularly at frequent intervals.
Cut down on sugar, fatty foods, and alcohol.
Use low fat milk.
142.
143. SALT SHOULD BE USED IN MODERATION
Sodium is the major electrolyte in the extracellular
fluid.
Sodium plays an important role in nerve conduction
and fluid balance in the body.
Maintenance of sodium balance depends on kidney
function.
High intake of salt is associated with high blood
pressure and stomach cancer.
All foods contain sodium. The sodium requirements
can be met with moderate salt intake.
Sodium intake needs to be balanced by
potassium intake.
144. Salt is an essential ingredient of diets and
enhances its taste and flavor.
From time immemorial, it has been used as a
preservative.
All food substances contain sodium, but added salt
is the major source of sodium in our diet.
Sodium is primarily involved in the maintenance
of water balance and equilibrium.
It also plays an important role in electro-
physiological functions of the cell.
Humans have powerful inbuilt mechanisms for
maintaining blood pressure even on mineral
sodium intake.
145. Sodium is rapidly absorbed from the
gastrointestinal tract and a positive balance is
achieved on intakes just above minimal
requirements.
Sodium requirements depend on its losses
through urine, faces, and sweat.
The sweat loss varies according to climatic
conditions.
146. High ambient temperatures and vigorous
physical exercise increase sodium loss through
sweat.
Even after 6 hours of hard physical labor,
which may generate 3 liters of sweat, the
requirement of sodium chloride may not be
more than 8 g/day.
147. SOURCES OF SODIUM
Sodium content in natural diets, in general, will be
about 300-400 mg a day.
Cereals, pulses, vegetables, milk, animal, and sea
foods are the major sources of sodium.
Indian data indicate that daily salt consumption
rages from less than 5g to 30g in different States
with almost 40% of families consuming about 10g.
Since the taste for salt is an acquired habit, salt
consumption should be restricted from an early age.
Preserved foods such as pickles, sun dried foods,
and cannot foods contribute to higher intakes of
salt.
148. PROBLEMS ASSOCIATED WITH
EXCESSIVE SALT/SODIUM INTAKE?
There is strong association between salt intake
and blood pressure.
Prevalence of hypertension is low in
populations consuming less than 3g salt per
day.
The usual increase in bp with age is also not
seen with such intakes.
The amount of salt consumed is reflected in
urinary sodium.
Drastic restriction of dietary salt decreases the
risk of hypertension.
149. This effect is not uniform as only 20-30% of
population are salt sensitive.
Potassium-rich foods such as fresh vegetables
and fruits decrease blood pressure.
In fact, it is the ratio of sodium to potassium in
the diet which is important.
Salt intakes higher than 10g have been
identified as a risk factor for hypertension.
Besides increasing blood pressure, excessive
salt may also affect stomach mucosa and result
in atrophic gastritis and gastric cancer.
150. Higher sodium intake leads to greater calcium
excretion which may result in reduction in
bone density.
Existing evidence reveals a deleterious impact
of high salt intake on blood vessels, blood
pressure, bones, and gastrointestinal tract.
Salt intake in our population generally exceeds
the requirement.
It should not be more than 8g per day.
In India, salt has been identified as a vehicle
for food fortification since it is the only
commodity which is universally consumed.
151. Restrict the intake of added salt from an early
age.
Develop a taste for food/diets low in salt.
Restrict intake of preserved and processed
foods like papads, pickles, sauces, ketchup,
salted biscuits, chips, cheese and fish.
Eat plenty of vegetables and fruits to provide
adequate potassium.
Use always iodized salt.
152. EAT ENOUGH IODINE-CONTAINING
FOODS/USE ONLY IODIZED SALT
Iodine is required for formation of thyroid
hormones.
Thyroid hormones are necessary for growth and
development.
Iodine deficiency leads to goiter.
Lack of iodine in water and diet is the main cause
of iodine deficiency disorders.
Iodine deficiency during pregnancy results in still
births, abortions, and cretinism.
Use of iodized salt ensures adequate iodine intake.
