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Balanced Diet

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..

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Balanced Diet






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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..Slide24
Slide25

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