This document discusses the components of a balanced diet. It explains that a balanced diet provides all necessary nutrients in proper proportions, with carbohydrates providing 50-60% of calories, proteins 10-15%, and fats 20-30%. The major nutrients discussed are carbohydrates, proteins, fats, vitamins, minerals, and water. Key food groups that contribute to a balanced diet are described as cereals, pulses, vegetables, fruits, dairy, poultry and meat, fats and oils, sugars, and water. Maintaining a balanced diet along with other healthy habits is recommended for overall well-being.

1. Department of Nutrition & Dietetics

2. BALANCED DIET
Pramod Machimada A
Consultant Dietitian and Chief
Department of Nutrition & Dietetics
Lopamudra Hospitals

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

4. Nutrients
Macro Nutrients:- Carbohydrates, Proteins and Fats
Micro Nutrients:- Vitamins and Minerals
Water

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.

8. Vitamins
 Vital component for all
physiological functions of
the body
 Does not provide energy

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

21. Thank You