and Nutrients What is balanced diet A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells tissues and organs and for supporting normal growth and development ID: 465139
Download Presentation The PPT/PDF document "Balanced Diet" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
Balanced Diet and NutrientsSlide2
What is balanced diet???A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.Slide3
Food pyramidSlide4
FOR CHILDRENSlide5
NUTRIENTS2 types of nutirents-1. Major- protein,carbohydrate,fats2. Micro- minerals- calcium,magnesium,phosphorus,zinc,selenium
Vitamins-
a,d,e,k,c,b
group
WaterSlide6
PROTEINS1. Helps in tissue and muscle building2. Boost up immunity3. Helps to maintain fluid balance4. HealingDeficiency- muscle wasting, weight gain, poor immunity and low hb.Sources- milk and milk products, soya bean,beans,dals,egg,chicken,fish.Slide7
CARBOHYDRATES1. Energy giving compound necessary for daily activity
2. Necessary for proper working of
brain,heart,nervous
tissue.
2 types of carbohydrate
A. Simple- refined flour, glucose
B complex- fibers
Role of fiber: helps in weight reduction, proper bowel movement and healthy intestine
Sources: wheat,oats,brans,vegetables,whole cereals and pulses, fruits.Slide8
What happens if it is in excess or low??Excess- weight gain,diabetes mellitus,insulin resistance,hypertriglyceredemia,CADDeiciency- constipation,low mental
performance,ketoacidosis
.Slide9
FATSThe main function is to give energyImportant for transport of vitamins
a,d,e,k
Covers organs acts as insulators to our vital organs like
heart,kidney,liver
.
Types of fats: saturated and unsaturated.
Saturated- solid at room temperature
ghee,butter,coconut
oil.. This is bad for our health..
Unsaturated-liquid at room temperature, omega 3 fatty acid omega 6 fatty acid… good for our health
Sources: olive
oil,rice
bran oil,
soyabean
oil,groundnut
oil,mustard
oil
Good source of omega 3 fatty acid-
almonds,fish,walnuts
.
Deficency
- vitamin
deficiency,dry
skin,nervous
disorders
Excess- weight
gain,elevated
blood lipid
levels,CADSlide10
Rda for major nurtrientsCarbohyrates- 65% of total dietProteins- 1g/kg of body weight
Fats – 3-4 tsp oil and 1 tsp ghee..
aprrox
0.5-1 L/person in a family.Slide11
What if our daily diet lack all these nutrients???It leads to a condition called Protein energy malnutrition simply called as malnutrition. In Madhya Pradesh alone, about 53% children are malnourished it include upper middle class children also..Cases of cancers has increased two fold. Reason??? Lack of fiber in dietSo what's the remedy???? Inclusion of Protein supplements in our diet. Inclusion of high fiber supplements and food in diet.Slide12
Minerals: Inorganic elements found in food that are essential to life processesAbout 25 are essentialClassified as major or trace mineralsRDA’s have only been determined for 7 minerals- calcium,phosphorus,sodium,pottasium,magnesium,iron,zincSlide13
CALCIUMHelps in proper bone formationCells signalling,blood clot formation,muscle contraction.Sources
– dairy products,
Green leafy vegetables, beans,
Fish.
Lack of calcium in diet
leads to
Osteoporesis,frequent fractures,
Muscle cramps, obesity.
Rda
- 1-2 g/dSlide14
Iron and folic acidMost important for proper haemoglobin levels in our body.Its deficiency causes anemia..Sources of iron : red meat,
Egg
yolk,beans
and legumes,
Dried
fruits,fruits,ragi,bajra
,
Jowar,jagrey
, sprouted and
Fermented food products
Rda
for iron: 30mgSlide15
SodiumA mineral that regulates body fluid volume, concentration and acid-base sources: table salt (sodium chloride), foods processed with table salt, milk, milk products, eggs and
seafoodsSlide16
othersMagnesium: A mineral found mainly inside muscles, soft tissues and bone. It functions in many enzyme processes.
Zinc:
A mineral involved in wound healing, taste sensation, growth and sexual maturation and part of many enzymes regulating metabolism
sources:
meat, liver, eggs and seafood (oysters).
Iodine:
Iodine is needed for the normal
metabolism
of cells. Metabolism is the process of converting food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones.
Sources -Iodized salt is table salt with iodine added. It is the main food source of
iodine.Seafood
is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.
Deficiency – Hypothyroidism Slide17
vitaminsAre complex organic substances Normal growth, maintenance, and reproductionYour body cannot produce all vitamins you can get those by eating a nutritious diet. Fat-soluble vitamins: carried in fatty parts of foods and dissolve in fats (body stores them in fat... build up can be dangerous)
Water-soluble vitamins: dissolve in water (body does not store them)Slide18
Fat soluble vitamins
This group of vitamins need fat for their absorption.
Deficiency of
vit
d lead to bone disorders
Deficiency of
vit
a leads to night
blindness,poor
eyesight,skin
problems
Deficency
of
vit
e leads to skin disease and problems
Vit
k deficiency leads to poor blood clotting..Slide19
Water soluble
Vit
c
defiency
leads to
scurvy,poor
wound
healing,anemia,heart
problemsSlide20
Deficiency and supplementsThe normal rda for mineral and vitamins areCalcium-1-2g/dIron-28-30mg.dVit A-2400-3000 I U/d
Vit
E-10-15
mg.d
Vit
D-400-500 I U / d
Vit
K-50-80ug/d
Vit
C-40mg/d
B12-3-2mcg/d
Sodium-2-3g/dSlide21
What if all these nutrient are lacking in our diet???Although all the mentioned vitamins are present in our daily diet but some how or the other their absorption is not proper. Reason?????? Lack of vit c might leads to poor absorption of iron. Lack of vit d leads to calcium deficiecy
.
Heavy bleeding during
mestrual
cylcle
leads to anemia
So one cannot depend completely
upoon
the food to meet RDA
Here supplement play important role.
It provides all the necessary amount of nutrients to our body.Slide22
Dietary Supplements -BenefitsEnhance immune systemAntioxidantsReduce risk of CAD, strokeDecrease risk of CancersDecrease risk of Cataracts,Arthrits,Macular degeneration,AlzeimersImprovements other chronic diseasesSlide23
waterWater is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body.Daily minimum 10-12 glasses of water should be taken..Slide24Slide25
Physical exerciseDaily 30-45 mins of physical exercise should be done or 3-4 hrs per week..
Physical exercise can be of any type- walking,jogging,swimming,aerobics,yoga,cycling.Slide26
Tips for healthy dietA well balanced diet including food from all nutrients in correct formEngage in regular physical exercise atleast 30 minsPositive attitudeKeep smiling always.Slide27