2. Balanced diet
Balanced diet
Definition
Balanced diet is a diet which contains all the nutrients in the right amounts as
required by an individual’s body needs.
The general rules for making the diet balanced are
Each meal should contain some food rich in proteins like pulses, egg, meat, cheese
etc.
Each meal should contain plenty of fruits and vegetables which are good sources of
some vitamins and minerals.
Food rich in energy should be eaten in amounts which will satisfy appetite and
maintain correct body weight.
3. Balanced diet
Carbohydrates
These supply 70-80% of the total energy requirement of our body. They contain
carbon, hydrogen and oxygen. Each of carbohydrate provides 4 kcals. They are a
quick source of energy after digestion of starch and sugar. It is absorbed through
the walls of the intestine and finally carried to the liver where it may be utilized or
stored as glycogen. Any excess is converted to fat and stored. Hence
carbohydrates and fats are referred to as ‘protein spares”
Fats
It contains carbon hydrogen and oxygen are made up of fatty acids. They serve as
insulators, padding around organs, acts as protein spares, carries of Vit, A, D, E & K.,
increase palatability and satiety value of foods. Each g of fat provides 9 kcals.
4. Balanced diet
Proteins
It forms the structure of muscles, cartilage, bones, skin and also is found in tissues
and body fluids Each of protein provides 4 kcals.
Sources
Animal – eggs, Milk, meat, fish
Plant – Cereals, pulses, nuts, beans, oilseeds.
Protein Requirement
On an average protein requirement is i g / kg of body weight of a person. This
requirement may increase after tissue loss or destruction to rebuild new tissue. An
increase in protein requirement is seen in
5. Balanced diet
• Growing phase of infants and childhood
• Destruction of tissues due to burns
• Wasting diseases
• During wound healing
• Pregnancy and lactation.
Minerals: are trace elements which are required in small amounts but are essential
for life minerals are inorganic substances like Na, K, Ca, P, Mg, I2, Fe, cobalt, cu etc
• Na, k help in regulation of body fluids and acid base balance.
• Ca helps in maintenance of neural. Muscular excitability blood coagulation and
bone formation.
• P helps in tissue metabolism and bone formation
6. Balanced diet
• I2, is required for synthesis of thyroid
hormones
• Fe is incorporated in Hb molecule.
• Cobalt helps in formation of vit B12.
Vitamins are essential for regulating the
body process. They are broadly classified
into two groups :
• Fat soluble vitamins such as A, D, E, K.
• Water soluble vitamins such as Vit, B1, B2,
B6, Niacin, panthothenic acid, folic acid,
