Balanced diet

 

Balanced diet

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15 % proteins and 20-30% from both visible and invisible fat.
In addition , a balanced diet should provide other nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits. Antioxidants such as Vitamin C and E, beta-carotene, riboflavin and selenium protect the human body from free radical damage. Other phytochemicals such as polyphenols, flavones etc. also afford protection against oxidant damage. Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants
A balanced diet should contains calories from 

• Carbohydrates: 45-60%
• Proteins: 10-15%
• Fat: 15-30%

The approximate amount of calories you get while consuming the macronutrients is as follows

• Carbohydrates: 4Kcal/g
• Protein : 4Kcal/g
• Fat: 9Kcal/g

Why do we need nutritionally adequate food?

 Nutrients that we obtain through food have vital effects on physical growth and development, maintenance of normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. Our diet must provide all essential nutrients in the required amounts. Requirement of essential nutrients may vary with age, gender. physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition (deficiency diseases) and overnutrition (diseases of affluence ) respectively. Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too many at any age can lead to harmful consequences. An adequate diet, providing all nutrients is needed throughout our lives. The nutrients must be obtained through a judicious choice and combination of a variety of foodstuffs from different food groups.

Eat variety of foods to ensure a balanced diet

  Nutritionally adequate diet should be consumed through a wise choice from a variety of foods. Nutrient is a basic prerequisite to sustain life. Variety of food is not only the spice of life but also the essence of nutrition and health. A diet consisting of foods from several food groups provides all the required nutrients in proper amounts. Cereals millets and pulses are major sources of most nutrients.

  Milk which provides good quality proteins and calcium must be an essential item of the diet, particularly for infants, children and women. Oil and nuts are calorie rich foods and are useful for increasing the energy density and quality of food. Inclusion of eggs, flesh foods and fish enhances the quality of diet. However vegetarians can derive almost all the nutrients from diets consisting of cereals, pulses, vegetables, fruits and milk based diets.

Vegetables and fruits provide protective substances such as vitamins, minerals, phytonutrients. Diversified diets with a judicious choice from a variety of food groups provide the essential nutrients.

  

The ideal plate method is the best accepted diet for all age group. To simplify what it means is , when you plan your major meal 1/4th portion of it should be grains, that can be rice, wheat, oats, ragi etc. Next 1/4th should be proteins, that will include pulses, egg, fish, meat, chicken etc. The rest half of the plate should be fruits and vegetables.

The recommended dietary intake of salt for an Indian in less than 5g per day, which is equivalent to volume of a teaspoon. So in a family  4 members, 4 teaspoons of salt can be used for that whole day's cooking. Similarly you can limit the amount of salt used.

Along with this try reducing added salt from sprinklers, salted snacks, pickles, papad.

Summary

• Choose a variety of foods in amounts appropriate for age, gender, physiological status and physical activity
• Use a combination of whole grains, grams and greens.
• Prefer fresh, locally available vegetables and fruits in plenty
• Include in the diets, food of animal origin such as milk, eggs, and meat, particularly for pregnant and lactating women and children
• Adult should consume low fat, protein rich foods such as lean meat, fish, pulses and low fat milk
• Develop healthy eating habits and exercise regularly and move as much as you can to avoid sedentary lifestyle

      Reference: National institute of nutrition