This is a most basic presentation on balanced diet and RDA. Unfortunately the basic requirements are easily forgotten and right kind of nutrition education is thus not provided to population. Remembering the right requirement in vulnerable periods is of utmost important to prevent the occurrence of deficiency and its deleterious effects

1. DR.HARIVANSH CHOPRA
M.D.,D.C.H.
PROFESSOR & EX. HOD
DEPT.OF COMMUNITY MEDICINE
L.L.R.M.MEDICAL COLLEGE,MEERUT
harichop@gmail.com

2. HARICHOP@GMAIL.COM
1. To study the definition of balanced
diet.
2. To study the goals of balanced diet.
3. To study different conversion factors
4. To study RDA for different vulnerable
groups and Reference man and
woman.
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3. HARICHOP@GMAIL.COM
NUTRITION IS DEFINED AS ADYNAMIC PROCESS IN WHICH
FOOD EATEN IS UTILIZED FOR NURTURING THE BODY.
DIET CONSISTS OF FOOD
FOOD IS A MIXTURE OF FOOD STUFF
FOODSTUFF ANY SUBSTANCE WHICH CONTAINS NUTRIENTS
NUTRIENTS .FOOD FACTOR" IS USED FOR SPECIFIC DIETARY
CONSTITUENTS SUCH AS PROTEINS, VITAMINS AND MINERALS.
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4. HARICHOP@GMAIL.COM
 A diet which provides all essential
nutrients in the quantities and
proportions recommended for the
person considering his/her age, sex,
occupation and physiological
conditions.
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5. HARICHOP@GMAIL.COM
The need for nutrients
should be adequately met
for maintaining health,
vitality and general well-
being.
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6. HARICHOP@GMAIL.COM
It should also include a
provision for contingencies like
short term illnesses.
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7. HARICHOP@GMAIL.COM
1. The daily requirement of protein should
amount to 15-20 % of daily energy
intake.
2. Fats should be limited to 20-30 % of the
daily energy intake.
3. Carbohydrates rich in natural fibre
should constitute remaining food energy
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9. HARICHOP@GMAIL.COM
The dietary goals
recommended by the
various Expert
Committees of WHO –
 Dietary fat should be
limited to approximately
20-30%of total daily
intake.
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10. HARICHOP@GMAIL.COM
Saturated fats should
contribute not more than
10 % of the total energy
intake;
Unsaturated vegetable
oils should be substituted
for the remaining fat
requirement.
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11. HARICHOP@GMAIL.COM
 Excessive consumption of refined carbohydrate
should be avoided. Some amount of
carbohydrate rich in natural fibre should be taken.
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12. HARICHOP@GMAIL.COM
 Salt intake should be
reduced to an average
of not more than 5 g per
day.
Protein should account
for approximately 15-
20% of the daily intake.
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13. HARICHOP@GMAIL.COM
Junk foods such as
colas, ketchups and
other foods that
supply empty calories
should be reduced.
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14. HARICHOP@GMAIL.COM
 Sources rich in energy such as fats and alcohol
should be restricted.
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15. HARICHOP@GMAIL.COM
It is defined as the amounts of
nutrient sufficient for the
maintenance of health in nearly
all people.
 They are reference standards of
nutritional intakes.
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16. HARICHOP@GMAIL.COM
For all nutrients, except energy,
estimates of allowances are based
on the defined “Minimum
Requirement" plus a safety margin,
often generous, for individual
variation and stresses of everyday
life.
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17. HARICHOP@GMAIL.COM
In some cases, this has entailed
adding to the observed mean,
twice the standard deviation of
the distribution of minimum
requirement for the subjects
measured.
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18. HARICHOP@GMAIL.COM
This value will more than meet the
requirement of 97.5 per cent of
population.
The recommended intake of
nutrients does not apply to sick
people.
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19. HARICHOP@GMAIL.COM
WEIGHT (kg)
AGE (Years)
OCCUPATION
B.M.R. kcal/hr/m2
SURFACE AREA (m2)
60
20--39
SEDENTERY
35.5
1.62
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20. HARICHOP@GMAIL.COM
WEIGHT (kg)
AGE (Years)
OCCUPATION
HEIGHT (m)
BMI (kg/m2)
60
18--29
SEDENTERY
1.73
20.3
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21. HARICHOP@GMAIL.COM
WEIGHT (kg) 50
AGE (Years 20-39
OCCUPATION SEDENTERY
B.M.R. kcal/hr/m2 31.6
SURFACE AREA m2 1.40
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22. HARICHOP@GMAIL.COM
WEIGHT (kg) 55
AGE (Years) 18-29
OCCUPATION SEDENTERY
HEIGHT (m) 1.61
BMI (kg/m2) 21.2
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23. HARICHOP@GMAIL.COM
1. The energy value of foods has long
been expressed in terms of the kilo-
calorie (kcal).
2. The kilo-calorie is generally expressed
as "Calorie"-written with a capital "C" .
3. This has been replaced by the "joule"
expressed as J, which has been
accepted internationally.
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24. HARICHOP@GMAIL.COM
The dietary sources of energy are:
proteins, fat and carbohydrate.
They supply energy at the
following rates:
1. Proteins - 4 kcal/g (or 17 kJ)
2. Fat - 9 kcal/g (or 37 kJ)
3. Carbohydrate - 4 kcal/g (or 17 kJ)
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25. HARICHOP@GMAIL.COM
 The conversion factors are as
follows:
1. 1 kcal = 4184J; 1 KJ = 0.239 kcal
2. 1 kcal = 4.184 kJ; 1000KJ = 239 kcal
3. 1000 kcal = 4.184 MJ; 1 MJ = 239 kcal
(where MJ means million joules)
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26. HARICHOP@GMAIL.COM
The energy requirement of an
individual might be defined as that
level of energy intake in relation to
expenditure which is least likely to
result in obesity or heart disease
or which is most likely to prolong
active life.
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28. HARICHOP@GMAIL.COM
Broadly, the total energy requirement of an
individual is made up of three
components:
1. Energy required for basal metabolism. This
is about 1 kcal/hour for every kg of body
weight for an adult.
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29. HARICHOP@GMAIL.COM
1. Energy required for daily
activities such as walking,
sitting, standing, dressing,
climbing stairs, etc.
2. Energy expenditure for
occupational work.
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30. HARICHOP@GMAIL.COM
1. Age
2. Sex
3. Working condition
4. Body composition
5. Physical activity
6. Physiological state
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31. RDA

32. HARICHOP@GMAIL.COM
1. Writer
2. Typist
3. Teacher
4. Peon
5. Postman
6. Barber
7. Executive
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1. Carpenter
2. Shoemaker
3. Potter
4. Goldsmith
5. Rickshawpuller
6. Driver
7. Weaver
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34. HARICHOP@GMAIL.COM
1. Woodcutter
2. Stone cutter
3. Blacksmith
4. Mineworker
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35. HARICHOP@GMAIL.COM
MAN
SEDENTARY ---- 2318 kcal/day
MODERATE ---- 2727 kcal/day
HEAVY ---- 3485 kcal/day
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FEMALE
SEDENTARY ----1899 kcal/day
MODERATE ----2234 kcal/day
HEAVY ----2854 kcal/day
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37. HARICHOP@GMAIL.COM
 The requirement in infancy is 110
kcal/kg/day on an average.
 At the age of one year at 10 kg, the total
energy requirement is 1100 kcal.
 From 10 – 20 kg add 50 kcal/kg, so at 20
kg, the requirement is 1600 kcal.
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38. HARICHOP@GMAIL.COM
 From 20-60 kg add 20 kcal/kg, so at 60
kg the requirement will be 2400 kcal,
equivalent to that of Indian Reference
Male.
 The only limitation of this formula is that
the requirement in late adolescents is
more than in children as well as adults.
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39. HARICHOP@GMAIL.COM
MAN/WOMAN
SEDENTARY MODERATE HEAVY
1 gm/kg/day
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40. HARICHOP@GMAIL.COM
MAN
SEDENTARY MODERATE HEAVY
30g/day 40g/day25g/day
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41. HARICHOP@GMAIL.COM
WOMAN
SEDENTARY MODERATE HEAVY
25g/day 30g/day20g/day
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42. HARICHOP@GMAIL.COM
MAN/WOMAN
SEDENTARY MODERATE HEAVY
600 mg/day
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43. HARICHOP@GMAIL.COM
MAN
SEDENTARY MODERATE HEAVY
17 mg/day
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44. HARICHOP@GMAIL.COM
WOMAN
SEDENTARY MODERATE HEAVY
21 mg/day
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45. HARICHOP@GMAIL.COM
PREGNANCY
ENERGY FAT PROTEIN CALCIUM IRON
+350kcal/day 30g/day +23 g/day 1200mg/day 35mg/day
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46. HARICHOP@GMAIL.COM
0-6 MONTHS
ENERGY PROTEIN FAT IRONCALCIUM
+600kcal/day +19g/day 30g/day 1200mg/day 21mg/day
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47. HARICHOP@GMAIL.COM
6-12 months
ENERGY PROTEIN FAT IRONCALCIUM
+520kcal/day +13g/day 30g/day 1200mg/day 21mg/day
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48. HARICHOP@GMAIL.COM
0-6 months
ENERGY PROTEIN CALCIUM
108/kg 2.05g/kg/day 500 mg/day
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49. HARICHOP@GMAIL.COM
0-6 months
ENERGY PROTEIN CALCIUM
92/kg 1.16g/kg/day 500 mg/day
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50. HARICHOP@GMAIL.COM
6-12 months
ENERGY PROTEIN CALCIUM
98/kg 1.65/kg 500 mg/day
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51. HARICHOP@GMAIL.COM
6-12 months
ENERGY PROTEIN CALCIUM
80/kg 1.69/kg 500 mg/day
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52. HARICHOP@GMAIL.COM
 1) The normal daily energy requirement
of a heavy worker MALE is –
1. 2425 kcal
2. 2875 kcal
3. 3485 kcal
4. 3870 kcal
ANS 3
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53. HARICHOP@GMAIL.COM
 2) The daily protein requirement of an
infant 0-6 months of age is –
1. 1.16g/kg/day
2. 2g/kg/day
3. 2.5g/kg/day
4. 3g/kg/day
ANS 1
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54. HARICHOP@GMAIL.COM
 3) The B.M.I of an Indian Reference
Woman should be
1. 21.2
2 .22.2
3. 23.2
4. 24.2
ANS 1
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55. HARICHOP@GMAIL.COM
 The extra- requirement of protein in
pregnancy is –
1. 12 g/day
2. 15 g/day
3. 23 g/day
4. 25 g/day
ANS 3
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56. HARICHOP@GMAIL.COM
 The extra requirement of calories
during first 6month 0f lactation is –
1. 300 kcal
2. 450 kcal
3. 500 kcal
4. 600 kcal
ANS 4
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57. HARICHOP@GMAIL.COM
 The balance diet is essential for
maintenance as well as promotion of
health.
 In the vulnerable period of life like
pregnancy & lactation, nutritional
requirement is more than normal.
 One must learn to eat the family pot to
fulfil the requirements in all stages of life.
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