3. • The Food Balance Wheel suggests
an alternate description of the
USDA Food Guide Pyramid
recommendations for balanced
eating.
• It converts the Principles of food
pyramid to a visual presentation.
• It is more easy way to maintain
our diet.
• It also represent that intake of
water is necessary to regulate the
body function and to remove
toxic substance from body.
• This arrangement presents the
three main nutrient categories
(protein, carbohydrates, and fats).
4. Types of carbohydrates
Disaccharides
(Double unit sugars)
Oligosaccharides
(3-6 units of simple sugars)
Polysaccharides
(More than 10 units of simple
sugar)
Monosaccharides
(Single unit sugars/ simple sugars)
5. On the basis of digestibility there are two types of carbohydrates
• Naturally occur in fruits
and vegetables.
• Complex structure
(polysaccharides).
• Digest slowly.
Bad carbohydrates
• Processed foods
• Simple structure
(monosaccharides &
disaccharides)
• Digest quickly.
Good carbohydrates
11. Essential macronutrients.
Highly present in dairy products such as milk, cheese, yogurt and butter but
also in oils and spreads.
TIP:
Use soy milk instead of cow
milk as it has fewer
calories and less fat than
cow milk.
TIP:
Use olive oil instead of
other oils as it has less
saturated but more
monounsaturated fats than
others
12. Saturated Fats
They do not contain double bonds C-C
(only single bonds).
Solid at room temperature (trans fats).
Increased blood cholesterol, deposited in
the inner wall of an artery and are
harmful to health.
Found in butter, milk, cheese, fried foods,
palm oil, coconut oil, etc.
Unsaturated Fats
They contain one or more double bonds
C=C.
Liquid at room temperature
(monounsaturated & polyunsaturated
fats- Omega 3's & 6's).
Lowers the blood cholesterol and are
associated with health benefits.
Found in plant and vegetable oils and fish
oil, etc.
13. So what should be the percentage of fat in our daily diet?
Well it can be 10-20 % which includes;
The given percentages are according to USDA
Fatty cuts of meat;
They are highly saturated and can cause obesity, cholesterol, and heart
problems.
TYPES PERCENTAGE VALUE
Saturated fats 6%
Unsaturated fats 7%
Omega-3 3%
Omega-6 4%
16. VITAMINS SOURCES FUNCTIONS
B Complex Whole grains, cereals, milk,
beans, peas, meat, fish, poultry
& eggs.
Helps the body use energy by
oxidation of glucose through
chemical reactions.
C Citrus fruits, tomatoes,
potatoes, berries & kiwis.
Helps maintaining healthy
bones, gums & blood vessels.
17. VITAMINS SOURCES FUNCTIONS
A Liver, eggs, milk, dark green
vegetables & fruits.
Helps keep bones, teeth, skin
& hair healthy, aids in low
light vision.
D Milk, eggs, liver & exposure
to sunlight.
Helps absorbing calcium &
phosphorous, maintain
bones & teeth.
E Vegetable oils, green leafy
vegetables, nuts & cereals.
Helps form red blood cells,
tissues & muscles.
K Green leafy vegetables &
fruits.
Helps blood to clot.
