The document discusses the importance and components of a balanced diet, which includes a variety of foods providing essential nutrients needed for health and growth. It details specific food categories such as dairy, protein, fruits, vegetables, grains, and fats, along with guidelines for healthy eating habits. Factors influencing dietary choices, such as religion, social class, and personal preferences, are also addressed, emphasizing the consequences of both undernutrition and overnutrition.

1. By- Astha K. Patel
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2. Introduction
• Balanced diet is one which contains different types of
foods such as cereals, pulses & vegetables in such
quantities & proportions so that the need for calorie,
protein, fats, minerals & vitamins is adequately met.
• A balanced diet should provide
 60-70% of total calories from CHO
 10-12% of total Protein
 20-25% of from Fat.
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3. DefinitionI
• A balanced diet is one that provides the body
with all the essential nutrients required to
maintain cells, tissues & organ as well as to
function correctly.
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4. DefinitionII
• Balance diet is food preparation which
provides complete nutrients as well as
supplies CHO, Protein, fats, vitamins &
minerals & fiber in their normal proportions.
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5. Goals ofBalanceddiet
• A well balanced diet provides enough energy
& nutrition for optimal growth &
development.
• When an individual chooses to eat a wide
variety of foods & drinks from all the food
groups, he/she is eating a balanced diet.
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6. • The main goal of this dietary regimen is to
take nutrients that an individual needs for his
or her health.
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7. Some tips ofbalanceddiet
Be sure to allot time for digestion.
Have at least 5 hours interval between
meals & the last meal of the day
should be taken at least 3 hours
before sleeping.
Avoid tea, coffee, carbonated
beverages ( soft drinks) &
alcoholic beverages.
Light dinner
Moderate lunch
Heavy breakfast are advisable
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8. At least one serving of dark
vegetables a day is good for body
Never skip meals
Choose food of the right kind, at
right time & interval & in right
amount. Eating in a relaxed
atmosphere is ideal.
Establish regular eating habits.
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9. Drink at least 8 glasses of
water in a day.
Do not hurry your meal. Take
time to enjoy your food.
Include variety of foods in
each meals.
Eat more fresh fruits
Take time to refer food intake
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11. Importanceof balanceddiet
• It is imp. to maintain health & body weight.
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12. Componentsof healthy balanceddiet
Dairy
Protein
Fruits
Vegetables
Grains
Fats & oil
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13. Dairy
• Dairy includes cheese, milk & yogurt.
• Dairy foods are usually high in saturated fats so to
reduce fat & calories it is best to choose low fat or
fat free variety.
• Dairy products provides calcium, protein & vitamin
D.
• For those who do not consume dairy products it is
essential to use a replacement such as soy milks or
calcium supplements in diet.
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14. Protein
• It is main containing food group.
• Lean, meat, poultry, fish, beans, peas, nuts,
seeds, eggs are provide protein.
• Meat & poultry – High iron
• Legumes – fiber
• Eggs – Vitamins & minerals
• Fish – omega 3 fatty acids
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15. • Cooking method should be low fat such as
grilling, poaching, steaming to minimize extra
fat added during cooking process.
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16. Fruits
• They are fat free, low in calories, high in fiber
& very Nutritious.
• They provide bunch of vitamins & minerals.
• This also includes dried friuts
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17. Vegetables
• They contain least calories & most vitamins &
minerals.
• Make sure to include wide variety if
vegetables in the meal.
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18. Grains
• This is the major CHO source in a balanced
diet.
• Food includes – bread, roti, cereals, pasta &
rice.
• Try choose different variety of grains as they
are high in fibre & contain more vitamin B.
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19. Fats & oil
• Some fats are necessary in our diet for the
body function correctly.
• It is imp. These are the right types of fat.
• Saturated & trans fat should be minimized as
these are unhealthy for heart.
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20. • They are replace by vegetable fats such as
canola, olive & sun flower oil.
• All fats do contain high amount of calories so
it is imp. To keep added fats to minimum in
order to maintain healthy body weight.
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21. Factors influencingbalanceddiet
• Religion/culture
• Social class
• Personal preferences
• Peer pressure
• Media
• Geographic location
• Availability of food
• Financial resources
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22. Religion
• Various foods are prohibited in certain religion.
• Such as ----
Muslims do not eat pork
Hindus do not eat beef
Buddhist are vegetarian.
• Asian groups, particluarly teenage girls, may be
deficient in vitamin D ( Sunshine Vitamin) because
their religion requires them to cover most of the
body. So they do not get opportunity to expose in
sunlight.
• These can leads to Rickets & osteomalacia
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23. Socialclass
• People in lower social classes generally earn
less money than those in the higher &
medium classes because of this are most likely
to have certain kinds of deficiency & diseases
related to unhealthy diet.
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24. Personalpreference
• This may not just include like or dislikes, but
other factors.
• example – people who choose not to eat meat
because of religion & implications of killing
animals for food.
• Personal preference also influenced by taste,
texture, culture & social habits.
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25. Peerpressure
• Peer pressure can have effects on food choices
that made especially by children & teenagers.
• Many young people choose food which is
eaten by their friends but those are mostly
unhealthy one.
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26. Media
• Information published in the media can be
another factor that influences food choices.
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27. Geographiclocation
• Althoghy there is enough food in the world, it is
not evenly distributed.
• More wealthy countries can afford to buy food &
so have greater variety of food than the poor
countries.
• Food that is grown in the poor soil will contain
fewer minerals & so quality of food is also poor.
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28. Availabilityof food
• Many developing countries suffer from poor
soil conditions, flooding & droughts, which
results in repeated years of lost harvests.
• People have access to restricted diets that are
high in CHO & low in protein & fat.
• This can leads to under nutrition.
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29. Financialresources
• The ability to afford food is linked to social
class.
• People who are in higher social class have
more money to spend on food & tends to
have better quality food.
• People who have low incomes are more likely
to buy food that is high in salt, fat & sugar.
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30. Effects of unbalanceddiet
Under Nutrition
Insufficient intake can results in malnutrition
Over nutrition
There are some conditions that are related to
eating too much of a certain nutrients.
Ex. – Coronary artery disease
- Heart attack
- Obesity
- Type 2 diabetes
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31. Specificnutritional deficiencies
• Iron deficiency – Anemia
• Vit D – Rickets & osteomalacia
• Vit A – Night Blindness
• Vit B1 – Beri Beri
• Vit B2 – arbiflavinosis
• Vit C – Scurvy
• Vit K – blood clotting problems
• Protein – Kwashiorkor & Marasmus
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