This document provides information on planning a balanced diet and nutritional requirements. It discusses dietary goals such as promoting growth and maintaining ideal body weight. Key terminology is defined, such as RDA, nutrient deficiency, and nutrient density. Macronutrients that provide energy like carbohydrates, proteins, and fats are examined. Water and caloric requirements are addressed as well as fiber, vitamins, and minerals. Guidelines are given for daily servings based on age and caloric needs. The importance of a balanced diet with a variety of nutrient-dense foods is emphasized.

1. Nutritional Requirement
Planning a Balanced Diet
Dr. Nermeen Bastawy
Nutritionist at Nutri-Care
Clinics
Physiology Department
Cairo University

2. Content
• Introduction
• Dietary Goals
• Terminology
• Macronutrient Provide Energy
• Water and caloric requirement
• Dietary Fibers
• Proteins/Fat/Vitamins
• Balanced Diet
• Nutritional Counseling
• Daily Food Chick list
• References

3. Introduction
Macronutrients
Nutrients that provide calories
or energy
Micronutrients
Vitamins & minerals
Water
Food provides 5- 10 % of
water intake

4. Dietary Goals
Ensure adequate nutrition to
Promote growth
Maintain Ideal Body Weight
Prevent diet related disorders

5. Terminology
• RDA (recommended dietary allowance)
• Daily nutrient intake sufficient to meet needs of
nearly all healthy persons.
• Nutrient deficiency: if intake < 75 % of RDA
• Nutrient density: Significant high amount of nutrient
compared to calories (Oppose to empty calories)

6. Terminology
• Low birth weight (LBW)
The prevalence of LBW (<2.5 kg) in the Arab countries,
ranges from 6% - 32%. It is highly believed that LBW
is one of the most important factors for infant
mortality in the Arab Region.

7. Macronutrient Provide
Energy
Macronutrient Energy (cal/g) % Caloric Intake
Carbohydrate 4 45- 65
Protein 4 15-20
(1-2 g/IBW)
Fat 9 20-35

8. Water & Caloric Requirements

9. Fibers
Not digested
Fruits, vegetables, oatmeal, grains, legumes
Daily intake:14 g/1000 calories
Aids digestion & bowel movement
Delay carbohydrate and fat absorption

10. High-Fiber Foods
Food Group Fiber g Serving
Grains 1 ½ Cup
Fruits 2 ½ Cup or
One medium size
Vegetables 3 ½ Cup of cooked or
One Cup of raw
Legumes 7 ½ Cup

11. Protein Requirements
Group Age Protein gm/kg/day Protein g/day
Infants
months
0-3
3-6
6-9
9-12
2.3
1.8
1.6
1.5
-
-
-
-
Children
Years
1-3
4-6
7-9
10-12
1.83
1.52
1.48
1.46
22
30
41
55

12. Fat
Animal fat
Dairy
Coconut oil
Palm oil

13. Vitamins
Important for
Growth
Immunity

14. Water Soluble Vitamins

15. ADEK
Functions:
Vision
Deficiency:

16. ADEK
Functions:
Bone
Deficiency:

17. ADEK
Functions:
Antioxidant
Deficiency:

18. ADEK
Functions:
Clotting
Bone
Deficiency:

19. Balanced Diet
• Eat a wide variety of foods in the right proportions
• Sufficient calories to maintain optimum health & weight
High in dense nutrients Low in empty calories
Fruits
Vegetables
Legumes
Whole grains
Dairy
Healthy fat: Nuts & fish
Processed food
Cakes & pizza
Cheese
Soft & energy drink

20. Planning a Balanced Diet
• Individualize
• Meet nutrient and caloric needs
• Macronutrient proportion
• Consider nutrient density
• Time and No. of meals
• Breakfast with protein …. Why ?

21. Planning a Balanced Diet
• After a fasting period overnight, the body need
proteins :
 For new cellular building
 To increase the metabolic rate

22. Serving Per Day
based on age
Age
(ys)
Veg & leg Fruits Grains Protein
egg/meat/nuts
Dairy
1-3 2-3 ½ - 1 4 1 1
4-8 4 1 ½ 4 1 ½ 2
9-14 5-6 2 4-5 2 ½ 3
Serve ½ cup cooked
1 cup raw
Medium size
1 cup fresh
½ cup dried
½ fresh juice
¼ bread
½ cup cooked
2 egg
1 cup legume
30 gm nut
100 gm cooked
meat
1 cup milk
2 slices cheese
200 g yoghurt

23. Serving Per Day
based on caloric need
Food
Group
1000 1500 2000 2500
Grains 2 4 6 8
Fruits 2 2 2 2
Vegetables 3 3 3 3
Meat 1 1 ½ 1 2
Legumes ½ ½ 1 1
Dairy 2 2 2 3

24. Nutrition Counseling
Age months Serving
0-6 Exclusive breast feeding
6 Complementary food with fruit juice then new food
mixed with vegetable soap, mashed banana or potato
6-9 Soft mixing with rice, bread soaked in milk, eggs
9-12 New food item like fish & chicken

25. References
•Nutrients and proximate principles of food. Gaurav Kamboje.
Slideshare, 2016
•Nutrition as a part of healthy life style. Michael Karing.
Slideshare, 2014
• national health and medical research council. (Eat for Health
Australian Dietary Guidelines), 2018
•Musaiger AO (2011) The Paradox of Nutrition-Related Diseases
in the Arab Countries: The Need for Action. Int. J. Environ. Res.
Public Health 8: 3637-3671.
•Habiba IA et al (2013) High proportion of 6 to 18-year-old
children and adolescents in the United Arab Emirates are not
meeting dietary recommendations. Nutr Res 33: 447-456.

26. Thank you