3. Nutrients are the substances present in the food
which are used by the body to…..
Sustain growth and development
Repair the tissues
To carry out vital functions and
To supply energy
5. Carbohydrates
Provides 4 kcal per gram
Main source of energy
Should meet 50-60% of the total energy
requirement of an individual
6. Proteins (Amino acids)
Provides 4 kcal per gram
Building blocks of the body
Should meets 10-15% of the total energy
requirement of an individual
7. Fats/ Lipids
Provides 9 kcal per gram
Should Meet 20-30% of total energy requirement
of an individual.
9. Minerals
Vital component for
metabolism and other
important physiological
functions of the body
Like vitamins it does not
provide energy
10. Balanced Diet
A balanced diet provides all the nutrients in
required amounts and proper proportions.
A balanced diet should provide around..
50-60% of total calories from carbohydrates,
preferably from complex carbohydrates
10-15% from proteins and
20-30% from both visible and invisible fat.
It can easily be achieved through a blend of
the basic food groups.
11. Cereals
Cereals are rich in calories, Carbohydrates,
Dietary fibres and considerable amounts of
proteins.
Consume whole cereals like Unpolished
rice, Whole wheat, Millets, Ragi etc
Avoid refined cereals like polished rice,
maida and its products like pasta,
macaroni, noodles etc.
12. Pulses
Pulses are rich in proteins.
Main source of protein for vegetarians.
Sprouting of pulses increases protein and
fibre content.
13. Vegetables and Green leaves
Vegetables and green leaves are rich in
fibres, water-soluble vitamins and minerals
like Iron.
Raw vegetable salads need to be included in
the diet.
A minimum 300 g of vegetables and 100 g of
greens need to be included in the diet per
day.
Limit the use of starchy vegetables like
potato, tapioca etc.
14. Fruits
Fruits are rich in vitamins and
minerals.
A minimum of 100 g of fruits need to
be included in the diet daily.
Fruits need to be consumed as whole
rather than in juice form.
Seasonal fruits should be the
preference.
15. Dairy
Milk and its products are rich in protein,
fats and calcium.
A minimum of 300 ml of dairy should be
included/ day.
Fermented dairy products (Probiotics)
like curd, yoghurt and buttermilk should
be the preference.
16. Poultry and meat
Weekly twice 100-200 g is suggested.
White meat like chicken and fish
should be the preference.
Red meat should be consumed in
restricted amounts.
One Whole egg can be consumed daily.
17. Fats and Oils
On average 25-30 g of fats and oils need to
be included in the diet/day.
Healthy fats:- cooking oils like sunflower,
coconut, and groundnut should be the
choice.
Ghee and butter need to be used in
moderate amounts.
Unhealthy fats like animal fats, palm oil
and vanaspati need to be avoided.
18. Sugars and its product
Less than 20 g of sugar per day is recommended.
Over sugar, jaggery and honey should be the
preferences.
19. Water
A minimum 33ml of water per kg of body weight is the
recommended water intake.
Eg. A 60 kg weight person should consume 60X33=1980ml
Major functions:
Transportation of nutrients
Waste removal
Lubrication
Digestion
Regulation of body temperature
20. Take Home Healthy message
Follow a balanced diet
Maintain healthy weight
Be physically active
Work on mental stress
Have good sleep
Practice healthy cooking/ processing techniques
Never use plastic utensils or packages