ELEMENTS OF BALANCED DIET

by

1ST YEAR MSC NURSING

Ms.BELBIMOL E,

DIET

A diet may be defined as the kinds of food on which a person or group lives.

BALANCED DIET
DEFINTION
A

balanced diet is defined as a diet which contains a variety of foods in such quantities and proportions that the need for energy, amino acids, minerals, fats, carbohydrates and other nutrients is adequately met for maintaining health, vitality and general wellbeing.

IMPORTANCE

MEET ENERGY REQUIREMENT

GROWTH, MAINTENANCE & TISSUE REPAIR

GOOD HEALTH

Energy

Growth and repair

Carbohydrate Fat Protein

Protein Minerals Vitamins

Importance.

It is crucial for children for their optimum growth and long term health. It helps in controlling body weight, heart rate and [blood pressure]. Increase in exercise capacity and muscle performance. Improves blood sugar, lowers harmful [cholesterol] and increase good cholesterol. Produces mental and physical relaxation

PRINCIPLES & POINTS

Proper amount & proportions of all

nutrients
Include foods from all food groups Consider demographic factors Locally available Palatability & variety

DEITARY GOALS
Fat: 20- 35%

Protien:10-15%
Alcohol:2drink/day Cereals:40%

Cholesterol:<300

mg/day

Sugars: 5%

Salt:<5 mg/day

ELEMENTS OF BALANCED DIET

Carbohydrates Protei n Water Fats

BALANCED DIET
Vitamins

Fibre

Minerals

MACRONU TRIENTS
carbohydrates proteins

MICRONU TRIENTS vitamins

minerals

fats

MACRO NUTRIENTS
CARBOHYDRATES
FATS PROTIENS

CARBOHYDRATES

Carbohydrates
Definition = A class of nutrients that contains sugars and starches and is made of carbon, hydrogen, and oxygen. Function = *Excellent source of energy. *Intestinal health & waste elimination *Construction of body organs & nerve cells

Types of carbohydrates
1.MONOSACCHARIDES

2.DISACCHARIDES

3.OLIGOSACHARRIDES

4.POLY SACCHARIDES

Dietary sources of carbohydrates

STARCH: cereals, pulses, tubers SUCROSE: table sugar, fruits, sugarcane, beet MALTOSE: malt, germinating seeds LACTOSE: milk FRUCTOSE: honey, fruits FIBER : whole grain, breads, cereals, vegetables, and fruits.

FATS

Fat (less than 35% of your diet)

Definition = The class of nutrients with the highest energy content-9cal/gram Made from carbon, hydrogen, and oxygen. Function = Energy supply Part of the structure of cells Important for healthy hair and skin Provides cushioning for organs Absorption of fat soluble vitamins

Types of fat
Saturated = Contain as many hydrogen atoms in their structure as possible. Solid at room temperature. Foods high in saturated fat: beef, pork, chicken, lamb, dairy products

Cont
Trans Fats = Fats that are formed when vegetable oils are processed into margarine or shortening. Examples include: Fats in snack foods and baked goods .Trans fatty acids also occur naturally in some animal products such as dairy products.

Cont.
Polyunsaturated fat = fat that contains fewer hydrogen atoms than possible and are open to hydrogenation (process of hardening the fat or oil). These have two or more double bonds. Liquid at room temperature. foods with polyunsaturated fat include: good: oily fish, walnuts, pumpkin seeds. not so good: corn, sunflower, safflower oil.

Cont
Monounsaturated fat = fat that contains fewer hydrogen atoms than possible and are open to hydrogenation (process of hardening the fat or oil). These have a single double bond. Liquid at room temperature. Foods with monounsaturated fat include: olive oil, almonds, cashews, avocado

Cont
Cholesterol = a waxy fat-like substance found in the cells of all animals.

Foods high in cholesterol include: meats, dairy products, and eggs.

PROTIENS

Protein (10-35% of your diet)

Definition = nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen. Function = growth and repair of body tissue, and an energy source, immune function, making of essential hormones & enzymes

Components of protien
Amino Acids = chemical substances that make up proteins. Essential amino acids= nutrients your body cannot produce or store so you must get them through food. Nine of the 20 amino acids are essential. Complete protein = food that has all essential amino acids (animal products, soy, poi)

Diatery sources
Meat Eggs

Poultry
Fish Beans

Peas
Nuts

Liver

Energy Content

Carbohydrates - 1 gm = 4 Cal Proteins1 gm = 4 Cal Fat1 gm = 9 Cal

VITAMINS

Vitamins Definition = Made by living things and are only needed in small amounts.
Function: assist in many chemical reactions in the body.

Types of vitamins
water-soluble = dissolve in water. Should be supplied daily.

Fat soluble =dissolve in fat (can be stored in body).

Water soluble- VITAMIN B

Vitamin B: Good sources include: Milk, poultry, fish, whole grains, cheese, nuts, and eggs.
Vitamin B1 (Thiamine)=1.5mg Vitamin B2 (Riboflavin)=1.7mg Vitamin B3 (Niacin)=20mg Vitamin B5 (Pantothenic Acid)=10mg

Vitamin B6 (Pyridoxine)=2mg
Vitamin B12 (Cyanocobalamin)=6mcg Vitamin B9 (Folic Acid)=400mcg

Functions: Thiamine affects the nervous

Vitamin B1

system and mental faculties. Thiamine is very important for the blood formation, carbohydrate metabolism and proper digestion. Also our bodies and minds need it for the energy, growth and learning capacity.

Sources of vitamin B1
meat liver yeast

Beans & peas

Whole grains

fish

Nuts & seeds

The best vitamin B1 foods are: yeast, pork, green peas, soybean flour, sunflower seeds

Functions: Riboflavin is required for

Vitamin B2

energy production. This vitamin is important in the metabolism of carbohydrates, fats and proteins. Also vitamin B2 is necessary for haemoglobin formation. Sources: Riboflavin is present in all animal and plant origin products.

Richest sources of vitamin B2

Beef liver

Chicken liver

meats

poultry

yogurt

milk

Other good sources

Green leafy vegetables

avocado

Egg yolk

cheese

Beans & peas

whole grains

Vitamin B3
Functions: Niacin is involved in

hormone synthesis. Another one of its function is creating energy from the foods. Niacin is essential for healthy skin. Its very important for the nervous system and digestive system. Niacin lowers cholesterol and improves circulation.

Richest sources of vitamin B3

Chicken breast

yeast

liver

Meat, fish, milk, fresh vegetables and fruits, mushrooms, grains and grain products, peas and beans all are good providers of vitamin B3.

Rice & wheat germ

avocado

Fresh green peas

Functions: Pantothenic acid is Known

Vitamin B5

as the anti-stress vitamin. It helps to convert fats, carbohydrates, and proteins into energy. Vitamin B5 is involved in metabolic functions. Also, it supports the work of the heart and improves the brain function. Vitamin B5 considered as the one of the best nutrients against aging.

Richest sources of vitamin B5

LIVER

PEANUT

YEAST

WHEAT GERM

SUN FLOWER SEEDS

MEATS

Whole grains , Broccoli and avocados and other green leafed vegetables also are abundant sources.

Vitamin B6
Functions: Pyridoxine is anti-depressant

vitamin because it helps to synthesize substances that are responsible for the appetite, good mood, and good sleep. It is necessary for the absorption of fats and protein, formation of red blood cells and required by the nervous system and brain for normal brain function. It is also needed for normal skin function

Richest sources of B6
meats Beef liver chicken

yeast

avocado

banana

Unpeeled potato

Other sources: eggs, fish, spinach, peas, broccoli, carrots, sunflower seeds, walnuts, whole grains.

Vitamin B9
Functions: role in growth and

formation of the human body. Therefore, it is essential during pregnancy. Folic acid involved not only in the foetal development, but in the mothers recovery also. It is needed for energy production and the formation of red blood cells. Deficiency of this vitamin can lead to anaemia.

Richest sources of vitamin B9

EGGS

LEAFY VEGETABLES

FISH

SEEDS

NUTS

The richest foods are: chicken liver, beef liver, avocado, beans and peas, sunflower seeds, yeast.

Vitamin B12
Functions : needed to prevent

anaemia, because it plays an important role in formation of red blood cells and in utilization of iron. Also vitamin B12 prevents nerve damage, required for proper digestion, absorption of foods, and aids in the metabolism of 6mcg carbohydrates and fats.

Richest sources of vitamin B 12

SHELL FISH

FISH

MEAT

MILK & MILK PRODUCTS

POULTRY

EGGS

Chicken liver, beef liver and clams are the richest sources of vitamin B12.

VITAMIN C
Vitamin C: Good sources include: Citrus fruits, green vegetables, melons, potatoes, and tomatoes

60mg

fat-soluble
Vitamin A Good sources include: eggs, cheese, milk, orange, dark green vegetables and fruits.

Vitamin D Good sources include: Milk, eggs, liver, and exposure of skin to sunlight.

Vitamin E Good sources include: Margarine, vegetables oils, wheat germ, whole grains, greens, and leafy vegetables.

20mg

Vitamin K Good sources include: leafy vegetables, liver

20100mcg

Greens

Examples of Vitamins and food source

Vitamin A Fish Vitamin C Oranges Vitamin D Milk

MINERALS

Minerals
Definition = nutrients that are not manufactured by living things. Enable the body to work normally and efficiently Macro elements: K , Na, Cl, P, Ca, Mg, S Trace elements: Fe, Mn, Zn, I, Cr, Co, Se

calcium
Functions: building and maintaining bones &
nerve and muscle function blood clotting. Sources : Milk and milk products, dark greens, leafy vegetables, fish & sea foods

teeth

800-1000 mg

sodium: excess can lead to: high blood pressure.

SOY SAUSE PROCESSED FOODS

sodium

TABLE SALT

iron iron: deficiency can lead to: anemia

Good sources include: red meats, sea food, greens, dried fruits, and fortified cereals.
10-20 mg

magnesium Functions : Activation of enzymes

Muscle relaxation Protein & fat metabolism Bone strength

250300mg

Sources : almond, rice flakes, whole grains, leafy

vegetables

phosphorus Functions :Bone & teeth formation

Sources:
Energy metabolism
meat egg

1500 mg

Sources of phosphorus..
cereals
fish pulses

milk nuts

potassium Functions : Fluid balance

Sources:
FRUIT JUICES

Muscle contraction Nerve stimuli

4000 mg

WHOLE GRAINS

DRIED FRUITS

COCONUT WATER

selenium Functions : Immunity

Cellular repair Cancer protection Sources: walnut, oat meal, whole grains , broccoli, seafood, meat, chicken, tomato, egg yolk

70 mcg

Functions: Insulin

zinc

Thymus Joint& tissue support DNA& RNA synthesis

Sources : red meat, nuts, oats oil seeds, beans

pumpkin seeds.
15 mg20mg

coppersynthesis Functions : Blood cells & collagen

2.5 mg

Iron transport & absorption

Sources : liver, oysters, mushrooms, sesame seeds,

amaranth

manganese Functions : Make urea

2mg

Synthesis of cholesterol & fatty acids Strong bones Glucose metabolism

Sources: asparagus, lentils, black berries , beets,

oysters

Functions :Constituent of thyroxin Sources: iodised salt, sea foods, fish

iodine

150mcg

Aids in regulating basal metabolism

Water
Water is essential to All Body Functions It is main component of blood and cells It helps Regulate Body Temperature Water within the blood helps to Transport nutrients, waste products and hormones.

8 cups