This document discusses balanced diets and recommended daily allowances (RDA) of nutrients. It defines a balanced diet as one containing adequate amounts of all necessary nutrients for health, including carbohydrates, fats, vitamins, minerals, fiber and water. A balanced diet is important for health, growth and avoiding diseases. The objectives of a balanced diet are to achieve energy balance, limit unhealthy fats and sugar, and include vegetables, fruits, whole grains, proteins and plenty of water. The RDA establishes intake levels to meet the needs of healthy individuals.

2. Presentation on
&
RDAof Nutrients

3. What is Balanced Diet???
 A diet that contains adequate amounts of all the necessary
nutrients required for healthy growth and activity.
A balanced diet contains sufficient 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.

4. 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 sufficient
amount of nutrients such as carbohydrates, fat, vitamins, minerals
etc.

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

6. 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.

7. The 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.

8. 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.

9. Healthy balanced diet plan!!!
So what's the balanced diet plan???
Simply avoiding consumption of carbohydrates and fats
doesn't imply you are on a balanced diet. You must know that
carbohydrates and fats energize the body to perform activities. It
allows you to remain active. People who are striving towards
weight loss goals, should limit rather than curtailing them
completely.

11. A proper combination of fruits,
vegetables, grains and dairy product will
undoubtedly ensure a balanced diet.

12. Vegetables and Pulses
Vegetables are rich in vitamins and minerals. Pulses are a source
of protein and mono unsaturated fatty acids, essential for body.
You can consume boiled or cooked vegetables one or two bowls
daily.

13. For lunch you can have the following list of vegetables…
• Lettuce
• Cauliflower
• Broccoli
• Spinach
• Tomato
• Carrot
• Cabbage
• Beans
• Lentils
• Bitter gourd
• Okra

14. 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.

15. Some of the most healthy fruits are
enlisted below.
• Apple
• Orange
• Grapes
• Lime
• Strawberries
• Banana

16. 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.

17. Some of the most nutritious dairy foods
are:
• Milk
• Eggs
• Cholesterol free butter
• Cottage cheese
• Tofu

18. 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.

19. The examples are:
• Wheat bread
• Brown rice
• Oatmeal
• Pasta
• Soya bean
• Cereal
• Corns

20. 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.

21. Here's the list.
• Walnuts
• Almonds
• Peanuts
• Chicken
• Lean meat
• Salmon
• Tuna

22. Of Nutrients

23. What is RDA of nutrients???
The RDA represents the establishment of a nutritional norm
for planning and assessing dietary intake, and are the levels of
intake of essential nutrients considered to be adequate to meet
the known needs of practically all healthy people.

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.