Eat Right Live Right for Well being of Mankind

1. EAT RIGHT & LIVE RIGHT
BIJAL LALAN
bijallalan29@gmail.com
APPLICATION NO.: 2DE197D4E47811E9BD9189FE02A3C24F
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2. Oh, God, Give us food which does not cause any disease and also gives us
strength
- Yajurveda
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
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3. • In human beings, food is a:
Critical contributor to physical well being,
A major source of pleasure, worry and stress,
A major occupant of waking time and the single greatest category
of expenditures.
• A healthy diet is important to:
 Promote wellbeing by improving mood, energy and self-
esteem
 Help reduce anxiety and stress;
 Boost concentration and performance;
 Reduce the risk of ill-health now and in the future, e.g.
obesity, heart disease, cancer, and type 2 diabetes;
 Increase productivity/attainment and reduce days off sick.
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4. FOOD GROUPS
• A food group is a collection of foods that share
similar nutritional properties or biological
classifications.
• Nutrition guides typically divide foods into food
groups and recommend daily servings of each
group for a healthy and balanced diet.
• Including foods from various food groups in the
diet provide a variety in taste, texture and color.
• Each food group provides nutrients and would
help to meet the nutritional requirements.
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5. Food Groups Foods Included In This
Group
No. of Servings Nutrients Supplied By
Each Food Group
1. Cereals & Millet
Group
Rice, wheat, corn, ragi,
bajra, jowar, rice
flakes(poha), puffed rice
(kurmura), noodles,
bread, etc
6 – 12 servings
1 serving = ½ cup rice/
1 medium chapati/
2-3 puris/ 1 slice of
bread
Energy, protein, iron,
thiamin, niacin, fiber
2. Pulses Group Bengal gram dal, Black
gram dal, Rajmah, peas,
beans, soybeans, etc
3-6 servings
1serving = 1 cup
medium thick dal/ 1
cup usal
1serving = 1 cup milk/
1 cup curd/ 1 cup ice
cream
1 serving = 1 egg/
1 medium fish fillet/
1 medium meat piece
Energy, protein, iron,
calcium, B vitamins, fiber
and invisible fat
3. Milk and Meat
Products Group
Milk :
Milk, Curd, Skimmed
milk,Cheese
Meat :
Chicken, Liver, Fish, Egg,
Meat.
Protein, Fat, Calcium,
Vitamin B12, Vitamin –B2
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6. Food Groups Foods Included In This Group No. of Servings Nutrients Supplied By Each
Food Group
4. Fruits and Vegetables :
Fruits :
Mango, Guava, Tomato Ripe,
Papaya, Orange. Sweet Lime,
Watermelon.
Vegetables (Green Leafy) :
Amaranth, Spinach, Drumstick
leaves, Coriander leaves,
Mustard
leaves, fenugreek leaves
Other Vegetables :
Carrots, Brinjal, Ladies fingers,
Capsicum, Beans, Onion,
Drumstick, Cauliflower.
2 or more servings
1 serving = 1-2 slice ripe
papaya/ 1 small sweetlime/
1 small orange/ 1 Banana
1 serving = ½ cup cooked
vegetable
1serving = ½ cup brinjal/
ladies finger curry/
shredded carrot
Carotenoids, Fiber, Vitamin –C
Invisible Fats, Carotenoids, Iron
Vitamin –B2, Folic Acid,
Calcium, Fiber
Carotenoids, Folic Acid,
Calcium, Fiber
5 Fats and Sugars Fats :
Butter, Ghee, Hydrogenated
oils, Cooking oils like
Groundnut,Mustard, Coconut.
Sugars :
Sugar, Jaggery
25gm
1 serving = 1tsp of oil
25gm
1 serving = 1tsp of sugar
Energy, Fat, Essential Fatty Acids
Energy
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7. FOOD PYRAMID"CC BY-SA-NC"
• Food pyramid is a helpful tool:
 Selecting food items necessary to design a
balanced diet.
 It also suggest the number of servings to be
included in the daily diet.
• The shape of the pyramid is deliberately given and
used to easily convey which foods should be given
more emphasis.
• Foods shown at the base or first band are to be
included in larger amounts and form a base of a
well-balanced diet – “EAT ADEQUATELY”. It
suggest that cereals and pulses are the foundation
of a healthy diet.

8. FOOD PYRAMID"CC BY-SA-NC"
• Foods in the second band indicate – “EAT
LIBERALLY”. It indicates the need for
consumption of adequate amount of fruits and
vegetables.
• Foods represented in the third band are protein rich
foods. Amount of these foods to be consumed is
indicated by “EAT MODERATELY”.
• Foods at the top indicate “EAT SPARINGLY”.
Narrow size of this band indicates importance of
caution in food selection and the amount of food
consumption. This group includes fats, oils, sugar,
sweets and processed foods, ready to eat snacks, etc.
• Other signs are “SAY NO” to alcohol and smoking
as they have adverse effects on health.

9. BALANCED DIET
• A balanced diet is one which provides all the nutrients
in required amounts and proper proportions. It can
easily be achieved through a blend of the basic food
groups.
• A balanced diet should provide:
Around 50-60% of total calories from carbohydrates,
preferably from complex carbohydrates,
About 10-15% from proteins and
20-30% from both visible and invisible fat.
• In addition, a balanced diet should provide other non-
nutrients such as dietary fiber, antioxidants and
phytochemicals which bestow positive health benefits.
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10. IDEAL THALI"CC BY-SA-NC"

11. ACKNOWLEDGEMENT
• Academic Writing
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12. REFERENCES:
• Dietary guidelines for Indian – A Manual by National Institute of Nutrition, Hydrebad,
India.
• Textbook of Human Nutrition by Anjana Agarwal and Shobha Udipi
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13. FEEDBACK OF THE COURSE ON
ACADEMIC WRITING
I would like to thank each and everyone involved in development and execution of such a informative and
enriching course. I am feeling very happy to learn and I am sure will be able to execute concepts, thumb rules
and tips given by all the professors. I would like to tell you that I was not aware about different software
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easily. The information shared about various sources available for literature review and searching journals to
publish your article was very informative. Overall a very well planned course and very well executed. It will
be very helpful for each and everyone who has attended/enrolled for the course. I am confident that now my
academic writing skills will definitely improve if I apply all the tips given by you.
Thank you very much Sir and wish to attend many such course developed by you in the future.
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14. Thank you
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