Balanced Diet & Exchange List

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Balanced Diet & Exchange

Lis t

Presented By ,

Sana Saleem


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Definition:-

Eating a balanced diet means choosing awide variety of foods and drinks from all the

food groups. It also means eating certain

things in moderation, namely saturated fat,

trans fat, cholesterol, refined sugar, salt and

alcohol. The goal is to take in nutrients you

need for health at the recommended levels.


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A balanced diet is one that gives your body

the nutrition it needs to function properly. In

order to get truly balanced nutrition, youshould obtain the majority of your daily

calories from fresh fruits and vegetables,

whole grains, and lean proteins.


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Where to Beg in:-

Two examples of a balanced eating patternare the USDA Food Guide at

MyPyramid.gov and the Dietary

Approaches to Stop Hypertension (DASH

Diet).

Both eating patterns emphasize fruits,

vegetables and whole grains, as well as low

or no-fat dairy products, and lean animalproteins. Fish is recommended at least two

times per week, beans, nuts and seeds are

encouraged, and unsaturated fats are

always the fats of choice - like olive oil.


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A persons daily calorie intake should be

based on age, gender, and physical activity

level. Men generally need more caloriesthan women, and active people need more

calories than sedentary (inactive) people.

children ages 2 to 8: 1,000 to 1,400

active women ages 14 to 30: 2,400

active men ages 14 to 30: 2,800 to 3,000


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Importance:-

A balanced diet is important because yourbodys organs and tissues need propernutrition to work effectively. Without goodnutrition, your body is more prone todisease, infection, fatigue, and poor

performance. Children with a poor diet runthe risk of growth and developmental

problems.

Rising levels of obesity and diabetes in

America are prime examples of the effectsof poor diet and lack of exercise.

Heart disease CancerStroke Diabetes


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Balanced Diet Gu ide


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The Main Food Groups


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How to Ach ieve a Balanced Diet

Pro tein(Meat Group)

Meats and beans are primary sources

of protein, which is essential for proper

muscle and brain development. Lean,

low-fat meats such as chicken, fish,and certain cuts of beef and pork are

the best option.

Nuts and beans, such as lentils, peas,

almonds, sunflower seeds, andwalnuts, are also good sources of

protein. Soy-based products are

excellent sources of protein and are

healthy alternatives to meat.


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Fruit and Vegetab les

Vegetables are primarysources of essential

vitamins and minerals.

Dark, leafy greensgenerally contain the

most nutrition and can be

eaten at every meal.Examples include

spinach, kale, green

beans, broccoli, and

collard greens.


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Grains

Grains and pulses giveus carbohydrates and

proteins.

Nuts are another source

of protein.


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Dairy Produc ts

Dairy foods are made frommilk (usually cows milk, but

can be from other animals l ike

goats or sheep). Dairy food s

give us proteins and fats.They are also a good sou rce of

ca lc ium wh ich is good for

bones and teeth.These foods

include:

Cheese (hard , so ft, cot tage);

Yogurt ;

Food high in mi lk or m i lk

products


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A small amount of fat is important for health,

but eating too much fat is unhealthy. It leads to

clogged arteries (restricted blood supply), high

cholesterol and becoming overweight.


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Fats constitute approximately b/w 20 35 % of theenergy in the human diet. Because fat is energy

rich and provides 9 kcal/g of energy

Protein is an other source of energy provide

4kcal/g in human body .(10 -35%) Carbohydrates 55 65 %(4kcal/g)


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Exchange List


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Defini t ion

Exchange Lists Diet Planning The US foodExchange System is intended to help

people with diabetes control the levels of

glucose and lipids in the blood by:

Controlling the grams of carbohydrate and

fat they consume. And other diet planners

have found the system invaluable for

achieving calorie control and moderationWeight loss, gain, CVD diets, HD diets,

Renal diets, HTN diets.

Compar ison to the Food


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Compar ison to the Food

Guide Pyram id:

Comparison to the Food Guide PyramidFood Guide Pyramid Sorts foods by their

protein, vitamin, and mineral contents

Exchange System Sorts foods into three

main groups: Carbohydrates Fats Meat and

Meat Alternative/Substitutes Each group is

then subdivided into several exchange lists

of foods


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The concept of "exchange," or "substitution," of similar

foods was developed by the American Dietetic

Association, the American Diabetes Association, andthe U.S. Public Health Service.


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MILK GROUP

Each milk exchange contains about 12 grams ofcarbohydrate and 8grams of protein.

Each skim or nonfat milk serving also contains 0-3grams fat and 90 calories.

Each Low-Fat milk serving also contains 5 gramsof fat and 120 calories.

Each whole milk serving also contains 8 grams of

fat and 150 calories. Skim milk 1 cup (8 oz.)

Plain low-fat yogurt 1 cup (8 oz.)

Whole milk 1 cup (8 oz.)

Whole milk plain yogurt 1 cup (8 oz.)


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Meat Group

Very lean meat and substitutes list

One exchange equal 0g CHO ,7g Protein and 0-1 g

Fat =35 Calories.

Poultry: Chicken (white meat, no skin) I oz

Fish: Fresh or frozen. I oz

Shellfish: Clams, crab, lobster, l o z

Cheese w ith 1 g o r less fat per ounce:

Fat-free or low-fat cottage cheese. . . . . . . .1/4 c up

Fat - free cheese.. . . . . . . . . I oz


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LEAN MEAT AND SUBSTITUTES L IST

One exchange equal 0 g CHO 7 g Protein, 3 g Fat

and 55 calo ries.

Beef (groundround)1oz

Lamb (roast, chop,leg) 1oz

Poultrychicken(white meatwith skin)1oz

Fish (Oyster)6medium

5%fat cottagecheese c

Liver heart (high incholesterol)1oz


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THE FAT GROUP

Each fat exchange (serving) contains about 5 grams of fatand 45 calories.

Unsaturated Fats (Poly )One serving equals

Margarine 1 tsp.

Margarine, diet 2 tsp.

Mayonnaise 1 tsp.

Mayonnaise, diet 2 tsp.

Oils (canola and olive oil ) 1 tsp.

Olives 10 small or 5 large

Salad dressings 2 tsp.

walnuts 4 halves

Spanish peanuts or pistachios 20


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Monounsaturated Fat.

Avocado, medium . .2 Tbsp (1 oz)

Oil (canola, olive, peanut) . . .1 tsp

Nuts(almonds. . . . . . . 6 nuts

mixed (50% peanuts) . . . .6 nuts

Peanuts . . . . . . . 10nuts


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Satu rated FatsButter 1 tsp.

Coconut, fresh 2 Tbsp.

Cream or sour cream 2 Tbsp.

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Balanced Diet & Exchange List