Presentation on

& RDA of

Nutrients

What is Balanced Diet??? A diet that contains adequate amounts of

all the necessary nutrients required for healthy growth and activity.

A balanced diet contains sufficient amounts of fiber and the various nutrients to ensure good health.

Food should also provide the appropriate amount of energy and adequate amounts of water.

A balanced diet should be both adequate and wholesome.

Why is a balanced diet important???

It is essential for a healthy body and a healthy mind. You are what you consume!

A balanced diet is important to maintain health and a sensible body weight. No single food will provide all nutrients it is essential for a balanced diet that it must contain sufficient amount of nutrients such as carbohydrates, fat, vitamins, minerals etc.

Improper diet may result in…

• Failure to flourish• Poor growth• Poor development• Poor physical and mental health• Infections disease• Even death.

But even if you take over diet it may leads to…

• Weight gain• Insulin resistance• Diabetes• Obesity• Heart conditions• Many other diet related diseases• And death.

The objectives of a balanced and healthy diet…

To achieve a healthy weight and energy balance.

Elimination of trans fatty acids and saturated fats. Consumption of unsaturated fatty acids.

Intake of simple sugar should be limited.Include a high amount of vegetables, fruits, nuts,

legumes and whole grains.Intake iodized salt and limit consumption of

sodium.

Essential amino acids and proteins should form a major part of diet.

Avoid consumption of food substances containing artificial preservatives and carcinogens.

Foods contaminated with human pathogen should be strictly avoided.

Limit intake of caffeine and alcohol.Inclusion of vitamins, minerals and fibers in diet.Consume plenty of water.

Healthy balanced diet plan!!!

So what's the balanced diet plan??? Simply avoiding consumption of

carbohydrates and fats doesn't imply you are on a balanced diet. You must know that carbohydrates and fats energize the body to perform activities. It allows you to remain active. People who are striving towards weight loss goals, should limit rather than curtailing them completely.

A proper combination of fruits, vegetables, grains and dairy product will undoubtedly ensure a balanced

diet.

Vegetables and Pulses

Vegetables are rich in vitamins and minerals. Pulses are a source of protein and mono unsaturated fatty acids, essential for body. You can consume boiled or cooked vegetables one or two bowls daily.

For lunch you can have the following list of vegetables…

• Lettuce• Cauliflower• Broccoli• Spinach• Tomato• Carrot

• Cabbage• Beans• Lentils• Bitter gourd• Okra

Fruits

Fruits are also a source of multivitamins and minerals. Citrus fruits are rich in vitamin C. You can consume a fruit dish everyday for breakfast. They are also natural source of carbohydrates and fibers.

Some of the most healthy fruits are enlisted below.

• Apple• Orange• Grapes• Lime• Strawberries• Banana

Dairy

Dairy products are not only rich in proteins but also in unsaturated fatty acids. A glass of skimmed milk is ideal for breakfast or before going to bed. Children can consume cream enriched milk. They are rich in calcium, required for health of bones and teeth.

Some of the most nutritious dairy foods are:

• Milk• Eggs• Cholesterol free butter• Cottage cheese• Tofu

Grains and Cereals

A balanced diet must contain adequate proportions of protein. Cereals form an ideal source of carbohydrates. Pulses and grains are rich in fatty acids and proteins. Whole grains contain nutritious substances like iron, magnesium and phosphorous that act as cofactors for the enzymatic activities inside the body.

The examples are:

• Wheat bread• Brown rice• Oatmeal• Pasta• Soya bean• Cereal• Corns

Other Products

There are some other sources of proteins that play a vital role for body's metabolism. For example, a piece of chicken or fish is considered healthy for lunch. Nuts are extremely loaded with omega-3-essential fatty acids, a vital component for body.

Here's the list.

• Walnuts• Almonds• Peanuts• Chicken• Lean meat• Salmon• Tuna

Of Nutrients

What is RDA of nutrients???

The RDA represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the levels of intake of essential nutrients considered to be adequate to meet the known needs of practically all healthy people.

The first Recommended Dietary Allowances (RDAs) were developed by the United States government in the early 1940s. Other countries have similar recommendations. Recently, US and Canadian scientists pooled their resources to modify developed a more detailed set of nutrition recommendations collectively called the Dietary Reference Intakes or DRI.

By : Shakir Chataiwala