A balanced diet provides all necessary nutrients in proper proportions to meet nutritional needs based on factors like age, gender, health status and activity level. It supports health by meeting nutritional requirements, preventing disease, improving immunity and cognitive ability, and enhancing quality of life. A balanced diet consists of carbohydrates, proteins, fats, vitamins and minerals sourced from foods like grains, pulses, vegetables, fruits, dairy and meat in recommended daily portions. Maintaining a balanced diet is important for health at all stages of life.

1. BALANCED DIET FOR HEALTHY
PEOPLE

2. • A Balanced diet is one which provides all the nutrients in required
amounts and proper proportion.
• The quantities of food meets the nutrients requirements with respect to
age, gender, physiological status and physical activity.

3. • Balanced diet- 1. Meets nutritional requirement
2.Provides phytochemicals
3.Prevents degenerative disease
4.Improves longevity
5.Prolongs productive life
6.Improves immunity
7.Increases endurance level
8.Developes optimum cognitive ability
9. Helps in coping up stress
thus balanced diet enhance quality of life.

4. • Energy rich foods – Carbohydrate and Fats eg. Whole grains ,Cereals ,Millets,
Vegetables, Ghee ,Nuts, Oil Seeds ,Sugar.
• Body bulding foods- (Protiens)- Pulses, Nuts, and Oil seeds,Milk and Milk
products, Meats, Fish, Poultry.
• Protective foods- ( vitamins and minirals)- Green leafy vegetables, fruits
eggs flesh food.

5. • Nutrients in diet –
 Macronutrients – Carbohydrate , fats , Protein
Micronutrients – vitamins and minerales

6. • A Balance Diet Should be Provide –
 Carbohydrates – 50-60% of total calories (225 -325 gm /day)
 Fat – 20-30% (44-77gm/day)
Protein – 10-15%
(56 gm /day for the average sedentary man. )
( 46 gm/day for the average sedentary women.)
(carbohyfrate fats protein form the main bulk of food thus they known as macronutrients or
proximate principles.)

7. • CARBOHYDRATE RICH FOOD -
Cereals- Rice, Wheat, Bajara , Maize, Raagi etc.
Pulses- Lentil, chick pea, pigeon pea, green gram.
Vegetables- Custer beans, brinjal, cabbage, cauliflower, bhindi etc.
Roots and tubers- Potato, carrot, onion etc.
Green leafy vegetables - Spinach etc.
Fruits- Orange ,Banana, Apple, Tomato etc.

8. • FAT RICH FOOD-
Animal fats- Ghee, butter ,milk, eggs and fat of meat and fish, cod-liver and
sardine oil .
Vegetables fat- Some plant store fat in their seeds, eg. Groundnut, Seseame,
Coconut,
Other sources- Small quantities of fat (invisible fat) eg. Cereals pulses, nuts
vegetables for eg.
Rice - 3% of fat
Wheat- 3% of fat
Jowar - 4% of fat
Bajara - 6.5 % of fat

9. • Proteins rich food -
food Protien (g.per100g.of food)
Animal food :
- milk
-meat
-egg
-fish
3.2-4.3
18.0-26.0
13.0
15.0-23.0
plant food:
- cereals
-pulses
-vegetables
-fruits
-nuts
- soya bean
6.0-13.0
21.0-28.0
1-4
1-3
4.5-20.0
43.2
Others:
-oils and fats
sugar and jaggery
Nil
Nil

10. Recommended daily energy and protein intake-
Group Particular Energy (kcal//d) Protien (g/d)
Adult male Sedentary worker
Moderate worker
Heavy worker
2320
2730
3490
60
60
60
Adult Female Sedentary worker
Moderate worker
Heavy worker
Pregnancy
Lactation( 0-6m)
Lactation (6-12 m)
1900
2230
2850
+350
+600
+520
55
55
55
+23
+19
+13
Infantes 0-6 M
6-12M
92/kg
80/kg
1.16/kg
1.69/kg

11. • Vitamins (micronutrients) :
vitamin source Daily requirement
Vit-A Liver, egg, butter, chees, whole milk, papaya, mango, pumpkin etc. 600mg
Vit-D Sunlight liver, eggs, yolk, fish liver oil etc. .100IU (2.5mcg calciferol)
Vit- E Cotton seed oil, vegetables oil , sunflower etc. .8mg of essential fatty acid
Vit-K Banana, curly kale, spinach, collard, black mustard seed ,broccoli,
cabbage etc.
.30mg/kg
Vit-B1 meat fish, vegetables, nuts ,fruits, brown rice, whole grain, almonds,
sunflower seed, etc.
.5mg/1000 k cal
Vit-B2 Cereals ,meat, milk, egg, vegetables etc. .5mg/1000 k cal
Vit-B3 yeast, meats, poultry, red fish,(eg. Tuna,salmon), cereals, legumes
and seeds, milk, greenleafy vegetables, coffee and tea also
6.6/1000kcal

12. vitamins sources Daily requirement
Vit- B5 Liver and kidney, yeast, egg
yolk,broccoli,peanuts,fosh,shellfish,chiken,milk,yogurt,legumes,
Mushrooms, sweet potato etc.
10mg
Vit –B6 Grains, legumes, vegetables 2mg
Vit-B7 Walnut, peanuts, cereals, milk, eggs, yolk, pork, mushrooms. etc 35mg
Vit –B9 Cereals, leafy green vegetables, egg, beets, citurs fruits, broccoli, legumes etc. 100mg
Bit B12 Fish, meat, poultry, eggs, milk, milk, products, yeast product etc. 2.4mcg male
2.4mcg female
2.6 pregnancy
2.6 lactation
Vit-C Amla , guava, lime, citrus fruits, tomato, germinated pulses, Bengal gram. Etc. 40mg /day

13. • Five food group system ( ICMR ) -
Food group Main nutrients
1.Cereals, Grain and products : Rice ,wheat, raagi , bajra, maize,
jowar, barley, rice flakes, wheat flour.
Energy, protein , invisible fat . Vit –B2,folic acid , Iron, fiber.
2.Pulses and legumes: Bengal gram, black gram, green gram,
red gram ,lentil (whole as well as dals ) cowpea, peas, rajmaha ,
soyabeans , beans
Energy. Protein, invisible fat ,vit B1,vit B2,folic acid ,calcium,
iron, fiber.
3.Milk and meat product : milk, curd skimmed milk, cheese
Meat- chicken, liver, fish, egg, meat
Protein, fat, vit B12,calcium,
Protein, fat, vit-B2
4. Fruits and vegetables :
Fruits : Mango ,Guava, tomato ripe , papaya, orange, sweet
lime, watermelon.
Carbohydrate, vit –C, fiber
Green vegetables (green leafy): spinach, drumstick leaves,
coriander leaves , mustered leaves , fenugreek leaves.
Invisible fats, carotenoids, vit-B2,folic acid, calcium, iron fiber.

14. Others vegetables: carrot, brinjal, ladies finger
beans capsicum, onion , drumstick cauliflower
Carotenoids, folic acid, calcium, fiber
5. Oils, Fats and Nuts :
Fats: butter, ghee, groundnut mustard ,
Sugar: jaggery and cane sugar
Almonds , walnuts , and gingelly seeds
Energy, fat, essential fatty acid,
Energy
Protein , ω -3 fatty acids

15. Portion size for the menu plan -
Food group Portion(g) Energy(kcal) Protein (g) Carbohydrate(g) Fat(g)
Cereals and millets 30gm 100 3.0 20 0.8
pulses 30 100 6.0 15 0.7
egg 50 85 7.0 - 7.0
Meat, chicken, or fish 50 100 9 - 7.0
Milk and milk product 100 70 3.0 5 3.0
Roots and tubers 100 80 1.3 19 -
Green leafy vegetables 100 45 3.6 - 0.4
Other vegetables 100 30 1.7 - 0.2
fruits 100 40 - 10 -
sugar 5 20 - 5 -
Fats and oils 5 45 - - 5

16. BALANCE DIET FOR INFANTS ,CHILDREN AND
ADOLSCENTS ( Number of Portions)

17. Food
group
Portion(g) Infants
(6-12 m)
1-3 y 4-6
Y
7 -9
Y
year 10-
12
Year
10-12
13-18
Y
13-18 Y 16-18 Y
girls boys
girls boys girls boys
Cereals
and millets
30 0.5 2 4 6 8 10 11 14 11 15
pulses 30 0.25 1 1.0 2 2 2 2 2.5 2.5 3
Milk and
milk
product
100 4 5 5 5 5 5 5 5 5 5
Roots and
tubers
100 0.5 0.5 1 1 1 1 1 1.5 2 2
Green
leafy
vegetables
100 0.25 0.5 0.5 1 1 1 1 1 1 1
Others
vegetables
100 0.25 0.5 1 1 2 2 2 2 2 2
fruits 100 1 1 1 1 1 1 1 1 1 1
sugar 5 2 3 4 4 6 6 5 4 5 6
Fates/oils 5 4 5 5 6 7 7 8 9 7 10

18. BALANCE DIET FOR ADULTS –SEDENTARY/MODRATE/HEAVY
ACTIVITY (number of portion)

19. Food group Portion(g) Type Of Worker
Sedentary Moderate Hard
male female Male female Male female
Cereals and millets 30 12.5 9 15 11 20 16
pulses 30 2.5 2 3 2.5 4 3
Milk and milk product 100 3 3 3 3 3 3
Roots and tubers 100 2 2 2 2 2 2
Green leafy vegetables 100 1 1 1 1 1 1
Other vegetables 100 2 2 2 2 2 2
fruits 100 1 1 1 1 1 1
sugar 5 4 4 6 6 11 9
Fats and oils 5 5 4 6 5 8 6

20. ADDITIONAL ALLOWANCES DURING PRAGNANCY AND LACTATION-
FOOD GROUP DURING
PRANANCY
CALORIES
(KCAL)
DURING
LACTATION
CALORIES
(KCAL)
Cereals 35gm 118 60gm 203
Pulses 15g. 52 30gm 105
Milk 100gm 83 100gm 83
Fat - - 10gm 90
Sugar 10gm 40 10gm 40
Total 293 521

21. • Rich source of important nutrients-
Iron Green vegetables , whole grains, cereals , dry fruit ,nuts,meat ,jaggary
Calcium Milk and milk products, sesame seed, almond, egg etc.
Vitamins Orange and dark green vegetables, citrus fruits, apple, tomato, amla , vegetables,
meat fish, eggs, sunlight, milk,
Protein Paneer, milk, and other milk products, combined grains, seed nuts meat ,poultry
Fats Butter , ghee , oils , nuts

22. • Some suggested foods during pregnancy:
foods Reason
Dairy products like milk, curd, khoya, yogurt and cheese,
paneer , banana , green leafy vegetables
To meet the requirements of protein, calcium and vit-D to
prevent cramps .
Whole grain cereals. Natural laxatives and prevent constipation.
Fruit salad Appetizing and provide many nutrients and also fiber
Omlette , boiled egg, scrambled egg, liver curry Good quality protein and iron
Rice flakes ,upma, puffed rice ball good source of iron and easy to digest.
Green gram dal, carrot halwa Nutrients dense foods to be given to meat increased
requirements.
Pickles , sour foods These food may gives relief from nausea and to help to absorb
folic acid and iron.

23. • Balance diet for healthy old age person :
Carbohydrate – whole grain cereals and pulses.
 fruits and vegetables- apple orange bananas spinach, cabbage, carrots, sweet
potato's, broccoli, cauliflower,
Protein -food help to make new cells and keep your muscles healthy eg. Poultry
fish ,beans, eggs nuts.
Eat variety of nutrients.
Match food physical activity.
Eat food in many divided portion in a day.
Avoid fried, salty and spicy food.
Choose heart healthy fats.
Consume adequate water to avoid dehydration.
Iodine is required for formation of thyroid hormones.

24. • Dietary guidelines :
Balanced calories.
Enjoy your food but eat less.
Avoid over size protein.
Foods to eat more often are vegetables, fruits , whole grains fat free or 1% milk
and dairy products ,compare sodium in food .
Make half your whole grains .
foods to eat less often are solid fats ,added sugar and salt.
Drink water instead of sugary drinks.

25. Balanced diet in Ayurveda –
• Shadrasatmaka Ahara. (Ch. Su. 26)
Quantity of diet –
• Depends on power of digestion.
• One portion of space for solid food , 1 for liquid and one for doshas .
• Depend on Guru and Lghu Ahara also.
• Matrayukta, kalayukta, Kriyayukta, Bhumiyukta, Dehayukta, Various stages of
Dosha. (Cha. Su. 25/46 - pathya and apthya)
• ASTAAHAARVIDHIVISHESHAYATANA-
Prakriti, Karana, Samyoga , RASHI ( sarvaghra - parighraha), Desha, Kala,
Upyoga, Upyogasanstha. (Ch.vi 1/21 )

26. • AHARVIDHIVIDHAN- Matrayukta (Ch.Vi.1/24)

27. • Chakrapani –
Aahar vastu Prachina matra
Anna 1 Kudava
Mansa 2 pal
Soup (daal) 1 pal
Sneha 1 pal
Lavana ½ Pal

28. Thank you