A balanced diet provides all essential nutrients in required amounts for body maintenance, growth, and regulation of processes. It contains enough fiber, nutrients, energy, and water. A balanced diet is important for physical and mental health, maintaining a healthy weight, and preventing diseases. Objectives of a balanced diet include achieving energy balance, limiting saturated fats and simple sugars, and including vegetables, fruits, whole grains, and proteins. The balanced diet plan emphasizes vegetables, fruits, dairy, grains and cereals, and other protein sources like fish, nuts, and legumes. Recommended dietary allowances provide guidelines for essential nutrient intake based on factors like age, sex, activity level, and lifestyle.

2. CONCEPT OF BALANCE DIET
Presented By: Ms. Hafiza Madiha Jaffar
Clinical Nutritionist

3. Balance diet provide all the essential nutrients we need in
required amounts for maintenance and growth of all body tissues,
regulate all body processes and provide energy to achieve healthy
body weight.
DEFINITION

4. • A balanced diet contains enough amounts of fiber and the various
nutrients to ensure good health.
• Food should also provide the appropriate amount of energy and
adequate amounts of water.
• A balanced diet should be both adequate and wholesome.

5. WHY IS A BALANCED
DIET IMPORTANT?
• It is essential for a healthy body and a healthy
mind. You are what you consume!
• A balanced diet is important to maintain health
and a sensible body weight. No single food
will provide all nutrients it is essential for a
balanced diet that it must contain enough
nutrients such as carbohydrates, fat, vitamins,
minerals etc.

6. Improper diet may result in…
• Failure to flourish
• Poor growth
• Poor development
• Poor physical and mental health
• Infections disease
• Even death.

7. But even if you take over diet it may leads to…
• Weight gain
• Insulin resistance
• Diabetes
• Obesity
• Heart conditions
• Many other diet related diseases
• And death.

8. OBJECTIVES OF A BALANCED AND
HEALTHY DIET
• To achieve a healthy weight and energy balance.
• Elimination of trans fatty acids and saturated fats.
Consumption of unsaturated fatty acids.
• Intake of simple sugar should be limited.
• Include a high amount of vegetables, fruits, nuts, legumes and
whole grains.
• Intake iodized salt and limit consumption of sodium.

9. • Essential amino acids and proteins should form a major part of
diet.
• Avoid consumption of food substances containing artificial
preservatives and carcinogens.
• Foods contaminated with human pathogen should be strictly
avoided.
• Limit intake of caffeine and alcohol.
• Inclusion of vitamins, minerals and fibers in diet.
• Consume plenty of water.

10. HEALTHY
BALANCED DIET
PLAN!!!
• A proper combination of fruits,
vegetables, grains and dairy
product will undoubtedly ensure
a balanced diet.

11. • Vegetables and Pulses
 Vegetables are rich in vitamins and minerals. Pulses are a source of protein
and monounsaturated fatty acids, essential for body. You can consume
boiled or cooked vegetables one or two bowls daily.
 For lunch you can have the following list of vegetables…
• Cauliflower
• Broccoli
• Spinach
• Tomato
• Carrot
• Cabbage
• Beans etc

12. • Fruits
 Fruits are also a source of multivitamins and minerals. Citrus
fruits are rich in vitamin C. You can consume a fruit dish
everyday for breakfast. They are also natural source of
carbohydrates and fibers.
 Some of the healthiest fruits are enlisted below.
• Apple
• Orange
• Grapes
• Strawberries
• Banana etc.

13. • Dairy
 Dairy products are not only rich in proteins but also in unsaturated
fatty acids. A glass of skimmed milk is ideal for breakfast or before
going to bed. Children can consume cream enriched milk. They are
rich in calcium, required for health of bones and teeth.
 Some of the most nutritious dairy foods are:
• Milk
• Eggs
• Cholesterol free butter
• Cottage cheese etc

14. • Grains and Cereals
 A balanced diet must contain adequate proportions of protein. Cereals
form an ideal source of carbohydrates. Pulses and grains are rich in fatty
acids and proteins. Whole grains contain nutritious substances like iron,
magnesium and phosphorous that act as cofactors for the enzymatic
activities inside the body.
 The examples are:
• Wheat bread
• Brown rice
• Oatmeal
• Pasta
• Soya bean
• Cereal and Corns etc

15. • Other Products
 There are some other sources of proteins that play a vital role for
body's metabolism.
 For example, a piece of chicken or fish is considered healthy for
lunch. Nuts are extremely loaded with omega-3-essential fatty
acids, a vital component for body.
 Here's the list.
• Walnuts
• Almonds
• Peanuts
• Chicken and Lean meat
• Salmon and Tuna etc.

17. NUTRIENT DENSITY
• Foods are considered nutrient dense when they
provide
• significant amount of nutrients as compared to the
calories they contain

18. Milk,
Yogurt,
Cheese
Meat, Poultry,
Fish, Eggs, Dry
Beans
Bread, Cereal,
Rice Pasta
Vegetables Fruits Oils, Fats,
Sweets
Calcium Protein B-Vitamins Carotene Carotene VitaminA
Protein B-vitamins Iron Vitamin C Vitamin C Vitamin D
Riboflavin Iron Fiber Iron Fiber Vitamin E
Vitamin
A,D
Zinc Fiber
MAJOR NUTRIENTS FOUND IN THE
SIX FOOD GROUPS

20. • Everyone requires essential nutrients and adequate
energy.
• The proportions differ at different stages of life cycle
• Proportions needs are also differ between males and
females
• Lifestyle also affects our daily requirement
REQUIREMENT

21. Various factors determine our needs include:
o Age
o Sex
o Physical activity
o Profession
o Physiological condition of the body
FACTORSAFFECTING DIETARY
NEEDS

23. RECOMMENDED DIETARY
ALLOWANCES (RDA)
Recommended dietary
allowance or RDA are
developed for healthy
populations by a committee of
scientists

24. The first Recommended Dietary Allowances (RDAs) were developed
by the United States government in the early 1940s. Other countries
have similar recommendations. Recently, US and Canadian scientists
pooled their resources to modify developed a more detailed set of
nutrition recommendations collectively called the Dietary Reference
Intakes or DRI.

25. Recommend the required amounts of all nutrients including:
o Energy,
o Protein,
o Fats,
o Minerals and Vitamins
o which must be consumed in order to maintain proper nutritional
status and prevent disease

26. These recommendations are suggested for different age groups and for
people involved in different lifestyle based on their physical activity
Each country tend to have its own dietary
recommendations