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Planning a Healthy balanced diet

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.

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.
 Adequacy  Balance  Energy  Nutrient density  Moderation  Variety
 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
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.
 Moderation  Variety › vary your choices, even wishing a food group  different foods contain different nutrients  eating nutritiously shouldn’t be boring
 food group plans › sort foods of similar origin and nutrient content into groups  exchange lists › organizes food by proportions of carbs, fats, proteins
 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
Indian Food Guide Pyramid
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 6 TO 11 SERVINGS PER DAY
VEGETABLES: 3 TO 5 SERVINGS PER DAY
FRUITS: 2 TO 4 SERVINGS PER DAY
MEAT, POULTRY, FISH, AND ALTERNATES: 2 TO 3 SERVINGS PER DAY
MILK, CHEESE, AND YOGURT: 2 SERVINGS PER DAY
FATS, SWEETS, AND ALCOHOLIC BEVERAGES: USE SPARINGLY
10 – 12 glasses of plain water / day
 Decreased muscle strength & control  Decreased ability to sweat  Increased body core temperature  Eventually, heat stroke.
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
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
 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.
 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.
 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”
 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
Nutrition Facts Panel
Read them  Ingredient list  Serving size  Nutrition facts
Ingredient List
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.