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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Vitamin B6Functions:
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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Vitamin B9Functions:
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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