Balanced diet

By Ms. Fatima Aziz Kader

Clinical Nutrit ion ConsultantUrjaa Homeopathic Centre

Contents

Ms Fatima KaderClinical Nutrition Consultant at Urjaa Homeopathich Centre

Food Guides & Food groups

A Food guide typically divide foods into food groups and recommend daily servings of each group for a healthy diet.

A food group is a collection of foods that share similar nutrient composition (of major nutrients) or biological classification.


Given by the ICMR


1. Cereal grains and their products

Wheat, wheat cracks, wheat flour and processed wheat products

Rice, rice flakes, rice flour & puffed rice Maize- maize flour, popcorn Jowar- jowar flour Ragi, barley, bajra

Predominant nutrients:•Carbohydrate•Protein•Iron•Thiamin•Niacin•Folic acid•Invisible fat

Serving size:- 25-30g

Minimum no. of serving:- 6-12

2. Pulses, Dals, Nuts & oilseeds Bengal gram, black gram, Red gram, green

gram (whole and split) Nuts- groundnut, almond , walnut and all

other nuts except coconut Oilseeds- Sesame seeds, flax seeds, garden

cress seeds

Predominant nutrients:•Protein•Carbohydrate•Invisible fat•Calcium•Iron•Thiamin•Niacin•Folic acid•Fibre

Serving size: 25 to 30gMinimum no. of serving: 2 to 3

3. Milk & Meat products

Ms Fatima KaderClinical Nutrition Consultant at Urjaa Homeopathic Centre

Milk- milk, curd, paneer and cheese

Meat- chicken, mutton, fishPredominant nutrients:•Protein•Calcium•Riboflavin•Vitamin A•Invisible fat•Vitamin B12

Serving sizeMilk= 150 mlCurds= 150 g 2 servingsPaneer= 30g Cheese= 30g

Meat=30gEgg= 50g Optional/ 1-2


4. Vegetables & Fruits


A) Vegetables

a. Green leafy vegetables & yellow and orange vegetables

a. Other vegetables

a. Roots & tubers

Predominant nutrients: •Vitamin A (Carotene)•Vitamin C•Riboflavin•Fibre

Predominant nutrients•Some vitamins and minerals•fibre

Predominant nutrients:•Carbohydrate•Some vitamins & minerals

Serving size: 75g

Minimum servings: 2 - 4


B)Fruits

a) Vitamin C rich fruits & yellow and orange fruits

a) Other fruits

Predominant Nutrients:•Vitamin A •Vitamin C•Fibre•Carbohydrate

Serving size: 75 to 100 gMinimum servings: 2 - 4

5. Fats & Oils and sugar

•Fats, oil, cream, butter, ghee

Predominant nutrient:Fat, Essential fatty acid

In restricted amounts i.e. 20- 25g/day

•Sugar, honey & jaggery

Predominant nutrient:Carbohydrates

In restricted amounts i.e. 20- 25g/day


Balanced Diet A balanced diet is the one which includes all

the food groups in the right amount and proportion so as to provide adequate amount of essential nutrients and non-nutrient component of food according to an individuals physiological requirements to promote and maintain health.



The USDA's original food pyramid from 1992 : The Food Guide Pyramid

•Fats, oils & sweets have a surprisingly larger visual portion compared to later food guides

•Specific food categories highly descriptive


The USDA's updated food pyramid from 2005, MyPyramid

oVertical food groups.o Displayed with the food images absent, creating an abstract design. oWidth of colour correlates to amount of servings needed (oils became smaller visual representation)oStairs and climbing person to promote and encourage physical activity


MyPlate in 2011•Simplified Graphic approach•Divided into four slightly different sized quadrants•Meat and bean change to a more generic category “Protein”•Vegetables and grains portions are the largest of the four.•No exercise in graphic•Serving size was replaced by proportion of items on plate


Source Gopalan. C, Rama Sastri B.V. and

Balasubramanian S.C., 1989, Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, Hyderabad.

"Nutrition Plate Unveiled, Replacing Food Pyramid". The New York Times. 2 June 2011. Retrieved 2 June 2011.

"Food Pyramids: What Should You Really Eat?". www.hsph.harvard.edu. Retrieved 2009-12-25.

http://www.nytimes.com/2011/06/03/business/03plate.html

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html

Documents

Balanced diet