elements of balanced diet

7/30/2019 Elements of Balanced Diet

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ELEMENTSOF

BALANCEDDIET

by Ms.BELBIMOL E,1ST YEAR MSC NURSING


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DIET

A diet may be defined as the kinds of food

on which a person or group lives.


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BALANCED DIET

A balanced diet is defined as a diet

which contains a variety of foodsin

such quantities and proportionsthatthe need for energy, amino acids,

minerals, fats, carbohydrates and

other nutrients is adequately met formaintaining health, vitality and

general wellbeing.


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IMPORTANCE

MEET ENERGY REQUIREMENT

GROWTH, MAINTENANCE & TISSUE

REPAIR

GOOD HEALTH


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CarbohydrateFat

Protein

ProteinMinerals

Vitamins

EnergyGrowthandrepair


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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


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PRINCIPLES & POINTS

Proper amount & proportions of all

nutrients

Include foods from all food groups

Consider demographic factors

Locally available

Palatability & variety


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DEITARY GOALS

Fat: 20- 35%

Cholesterol:


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ELEMENTS OF BALANCED DIET

BALANCEDDIET

Fats

Protei

n

VitaminsWater

Minerals

Fibre

Carbohydrates


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MACRONU

TRIENTS

MICRONU

TRIENTS

carbohydrates

proteins

fats

minerals

vitamins


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CARBOHYDRATES

FATS

PROTIENS


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CARBOHYDRATES


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Carbohydrates

= A class of nutrients that containssugars and starches and is made of carbon,hydrogen, and oxygen.

= *Excellent source of energy.

*Intestinal health & waste elimination

*Construction of body organs & nerve

cells


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Types of carbohydrates

1.MONOSACCHARIDES

2.DISACCHARIDES

3.OLIGOSACHARRIDES

4.POLY SACCHARIDES


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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.


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FATS


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Fat (less than 35% of your diet)

Definition = The class of nutrients with thehighest energy content-9cal/gram

Made from carbon, hydrogen, and oxygen.

Function = Energy supply

Part of the structure of cells

Important for healthy hair and skinProvides cushioning for organs

Absorption of fat soluble vitamins


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Types of fat

Saturated = Contain as many hydrogen atoms intheir structure as possible. Solid at roomtemperature.

Foods high in saturated fat: beef, pork, chicken,lamb, dairy products


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Cont

= Fats that are formed whenvegetable oils are processed into margarineor shortening.

Fats in snack foods andbaked goods .Trans fatty acids also occurnaturally in some animal products such as

dairy products.


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Cont.

Polyunsaturated fat = fat that contains fewerhydrogen atoms than possible and are open tohydrogenation (process of hardening the fat oroil). 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.


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Cont

Monounsaturated fat = fat that contains fewerhydrogen atoms than possible and are opento 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


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Cont

Cholesterol = a waxy fat-like substancefound in the cells of allanimals.

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


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PROTIENS


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Protein (10-35% of your diet)

= nutrients that contain nitrogenas well as carbon, hydrogen, and oxygen.

= growth and repair of body tissue,and an energy source, immune function,making of essential hormones & enzymes


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Components of protien

= chemical substances thatmake up proteins.

= nutrients your body

cannot produce or store so you must getthem through food. Nine of the 20 aminoacids are essential.

= food that has all essentialamino acids (animal products, soy, poi)


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Diatery sources

Meat

Poultry

Fish

Beans

Liver

Eggs

Peas

Nuts


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Energy Content


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VITAMINS


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Vitamins

Definition = Made by living things andare only needed in smallamounts.

Function: assist in many chemical

reactions in the body.


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Types of vitamins

= dissolve in water. Shouldbe supplied daily.

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


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Water soluble- VITAMIN B

Vitamin B: Good sources include: Milk, poultry, fish,

whole grains, cheese, nuts, and eggs.


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Vitamin B1

Thiamine affects the nervoussystem and mental faculties. Thiamineis very important for the blood

formation, carbohydrate metabolismand proper digestion. Also our bodiesand minds need it for the energy,

growth and learning capacity.


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Sources of vitamin B1

meat liver

Beans & peas Whole grains fish

yeast

Nuts & seedsThe best vitamin B1 foods are:

yeast, pork, green peas, soybean

flour, sunflower seeds


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Vitamin B2

Riboflavin is required forenergy production. This vitamin isimportant in the metabolism of

carbohydrates, fats and proteins. Alsovitamin B2 is necessary forhaemoglobin formation.

Riboflavin is present in allanimal and plant origin products.


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Richest sources of vitamin B2

Beef liver Chicken liver meats

poultry yogurtmilk


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Other good sources

Green leafyvegetables

avocado Egg yolk

cheese Beans & peaswhole grains


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Vitamin B3Functions:

Niacin is involved inhormone synthesis. Another one of itsfunction is creating energyfrom the

foods. Niacin is essential for healthyskin. Its very important for the nervoussystem and digestive system. Niacin

lowers cholesterol and improvescirculation.


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Richest sources of vitamin B3

Chicken breast yeast liver

Rice & wheat germ avocadoFresh green peas

Meat, fish, milk, fresh vegetables and fruits, mushrooms,grains and grain products, peas and beans all are good

providers of vitamin B3.


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Vitamin B5Functions

Pantothenic acid is Knownas the anti-stress vitamin. It helps toconvert fats, carbohydrates, and

proteins into energy. Vitamin B5 isinvolved in metabolic functions. Also, itsupports the work of the heart and

improves the brain function. VitaminB5 considered as the one of the best

nutrients against aging.


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LIVER PEANUT YEAST

WHEAT GERM SUN FLOWER SEEDS MEATS

Whole grains , Broccoli and avocados andother green leafed vegetables also are

abundant sources.


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Pyridoxine is anti-depressantvitamin because it helps to synthesizesubstances that are responsible for the

appetite, good mood, and good sleep. It isnecessary for the absorption of fats andprotein, formation ofred blood cells and

required by the nervous system andbrain for normal brain function. It is also

needed for normal skin function


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Beefliver

chicken

meats

yeast avocado banana

Unpeeled potato

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


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role ingrowth andformation of the human body.Therefore, it is essential during

pregnancy. Folic acid involved not onlyin the foetal development, but in themothers recovery also. It is needed for

energy production and the formationofred blood cells. Deficiency of this

vitamin can lead to anaemia.


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EGGS LEAFY VEGETABLES FISH

SEEDS NUTS

The richestfoods are:chicken liver,

beef liver,avocado, beansand peas,

sunflowerseeds, yeast.


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Vitamin B12Functions :

needed to preventanaemia, because it plays an importantrole in formation ofred blood cells and

in utilization ofiron. Also vitamin B12prevents nerve damage, required forproper digestion, absorption of foods,

and aids in the metabolism ofcarbohydrates and fats. 6mcg


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SHELL FISH FISH MEAT MILK & MILKPRODUCTS

POULTRY EGGS

Chicken liver,beef liver and

clams are therichestsources ofvitamin B12.


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60mg


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Vitamin AGood sources include: eggs,

cheese, milk, orange, dark green

vegetables and fruits.


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Vitamin D

Good sources include: Milk, eggs,liver, and exposure of skin tosunlight.


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Vitamin E

Good sources include: Margarine,vegetables oils, wheat germ, wholegrains, greens, and leafy

vegetables.

20mg


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Vitamin K

Good sources include: Greensleafy vegetables, liver

20-100mcg


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MINERALS

Mi l


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Minerals

Definition = nutrients that are

not manufactured by living

things.

Enable the body to worknormally and efficiently

Macro elements: K , Na, Cl, P, Ca,Mg, S

Trace elements: Fe, Mn, Zn, I, Cr, Co,

Se

calcium


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calcium

: building and maintaining bones &teeth

nerve and muscle function

blood clotting.: Milk and milk products, dark greens,

leafy vegetables, fish & sea foods

800-1000mg

sodium


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sodiumsodium: excess can lead to: high blood

pressure.

TABLE SALT

PROCESSEDFOODS

SOY SAUSE

iron


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iron: deficiency can lead to: anemia

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

10-20mg

magnesium


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magnesium: Activation of enzymes

Muscle relaxation

Protein & fat metabolism

Bone strength

Sources: almond, rice flakes, whole grains, leafy

vegetables

250-300mg

phosphorus


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phosphorus:Bone & teeth formation

Energy metabolism

1500 mg

egg

meat

Sources of phosphorus


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Sources of phosphorus..

pulses

cereals

milk

fish

nuts

potassium


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potassium: Fluid balance

Muscle contraction

Nerve stimuli

4000mg

FRUITJUICES

WHOLEGRAINS

DRIEDFRUITS

COCONUTWATER

selenium


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selenium: Immunity

Cellular repair

Cancer protection

Sources: walnut, oat meal, whole grains , broccoli,seafood, meat, chicken, tomato, egg yolk

70mcg

zinc


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zinc: Insulin

Thymus

Joint& tissue support

DNA& RNA synthesis

: red meat, nuts, oats oil seeds, beans

pumpkin seeds.15 mg-20mg

copper


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copper: Blood cells & collagen synthesis

Iron transport & absorption

: liver, oysters,mushrooms, sesame seeds,amaranth

2.5mg

manganese


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manganese: Make urea

Synthesis of cholesterol & fatty acids

Strong bones

Glucose metabolism

: asparagus, lentils, black berries , beets,

oysters

2mg

iodine


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iodine:Constituent of thyroxin

Aids in regulating basal metabolism: iodised salt, sea foods, fish

150mcg

Water


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WaterWater 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


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elements of balanced diet

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