The document provides guidance on planning a healthy diet including: - Using food groups and exchanges to create balanced meals with adequate nutrients and energy. - Choosing foods with high nutrient density by focusing on whole grains, vegetables, fruits, lean proteins and low-fat dairy. - Reading nutrition labels to select processed foods lower in sugars, salt and saturated fat.

2. Aim for a healthy
weight.
Be physically active
each day.
Let the Pyramid guide your
food choices.
Choose a variety of grains
daily,
especially whole grains. Choose beverages and foods to
Choose a variety of fruits moderate your
and intake of sugars.
vegetables daily. Choose a diet that is low in
Keep food safe to eat. saturated fat and
cholesterol and moderate in total
fat.
Choose and prepare foods with
less salt.
If you drink alcoholic beverages,
do so in moderation.

3.  Adequacy
 Balance
 Energy
 Nutrient density
 Moderation
 Variety

4.  Six basic diet planning principles
1. adequacy
 enough energy and nutrients (all) are included in the
diet to meet the needs of healthy people
2. balance
 consuming the right amount of each type of food –
not too much, not too little
3. Calories (energy)
• energy in from food = energy out for metabolism and
activities
• choose foods of high nutrient density
4. nutrient density
• choose foods that give you the most nutrient for the
least food energy
• empty-calorie foods - deliver only energy, little or no
protein vitamins, minerals

5. Cola = 150 kcal
Grapes = 150 kcal
Grapes also offer: trace
of protein, some
vitamins, minerals,
phytochemicals, and
fiber
Cola offers: only
“empty” calories from
sugar without any other
nutrients.

6.  Moderation
 Variety
› vary your choices, even wishing a food
group
 different foods contain different nutrients
 eating nutritiously shouldn’t be boring

7.  food group plans
› sort foods of similar origin and nutrient
content into groups
 exchange lists
› organizes food by proportions of carbs,
fats, proteins

8.  easy way to create a balanced diet
› just select foods from the 5
groups, according to the rules
 number of recommended serving is listed
 lists the foods according to their nutrient
density

9. Indian Food Guide Pyramid

10. BREADS, CEREALS, AND
OTHER GRAIN PRODUCTS
6 TO 11 SERVINGS PER DAY

11. VEGETABLES:
3 TO 5 SERVINGS PER DAY

12. FRUITS:
2 TO 4 SERVINGS PER DAY

13. MEAT, POULTRY, FISH,
AND ALTERNATES:
2 TO 3 SERVINGS PER DAY

14. MILK, CHEESE, AND YOGURT:
2 SERVINGS PER DAY

15. FATS, SWEETS, AND
ALCOHOLIC BEVERAGES:
USE SPARINGLY

16. 10 – 12
glasses
of plain
water /
day

17.  Decreased muscle strength &
control
 Decreased ability to sweat
 Increased body core temperature
 Eventually, heat stroke.

18. Another source for planning a good diet
foods are sorted according to
energy nutrient contents
 cheeses and meats: both provide
energy from protein
 carb group: starch, fruit, milk,
others, veggies (non-starchy)
 meat/meat substitute group: very
lean, lean, medium-fat, high fat
 fat group

19. Approx
Approx.
Measure Energy Protein Carbohydr
S.NO. Exchange Amt of raw Fat(g)
of raw (Kcal) (gm) ate(gm)
food(g)
food
1 Milk 250 1cup 170 8 12 10
2pieces or
2.a. Meat 40 1 egg 70 7 Neg 5
b. Pulse 30 3tbsp 100 7 17 Neg
3.a. VegA 100 1/2cup Neg Neg Neg Neg
b. VegB 100-150 1/2CUP 40 2 7 Neg
4 Fruit 80-100 1 portion 40 Neg 10 Neg
5 Cereal 20 3tbsp 70 2 15 Neg
6 Fat 5 1tsp 45 Neg Neg 5
7 Sugar 5 1tsp 20 Neg 5 Neg

20.  A food exchange list consists of
similar foods grouped together so that
specified amounts of each food listed
in that group have approximately the
same energy, carbohydrate, protein
and fat content.

21.  Food exchange are food equivalents designed to
facilitate easy variation in diet.
 One can make the diet more flexible and exciting
to match one’s taste and needs, by understanding
the concept of Exchanges.
 For e.g In a cereal exchange, one chappati is
equivalent to 3/4 katori cooked rice or one idli or
two medium slices of bread. One cannot substitute
chappati with milk or dal because of different
nutritional quality.
 Similarly, the chart on vegetable exchange gives
you a list of vegetables that can be exchanged
with each other.

22.  how do you plan a
healthy diet?
› start with what you like
and build on that
 think food groups and
nutrient-rich
› most food is processed
 “treated to change
physical, chemical
microbiological or sensory
properties”

23.  choose
› whole-grain regularly
› fresh vegetables
 raw, frozen, cooked, canned
(without salt) are OK
› legumes
 beans and peas
 cheap, high in fiber
› fresh fruits, mostly citrus
 frozen, dried, canned without
sugar are OK
› meat, fish and chicken with minimal
fat
› fat-free or low-fat
milk, yogurt, cheese

24. Nutrition Facts
Panel

25. Read them
 Ingredient list
 Serving size
 Nutrition facts

26. Ingredient
List

27. Food labels and the accompanying
information are invaluable. Take the
time to read them and use them in
making wise choices and planning a
healthy diet.