BALANCED DIET Developed By Anju Mehta Chanderkanta

target group CLASS: SEVENTH AND EIGHTH

LEARNING OBJECTIVES After interacting with this software,the students will be able to : define balanced diet identify different food groups appreciate the importance of balanced diet select their own diet pattern

It is to eat food which supply variety of nutrients What is balanced diet ? Is it eating variety of foods? YES !! But it isn’t the whole story It is to eat food which supply variety of nutrients

Balanced diet = + carbohydrate protein + fat + water vitamins + minerals + + roughage (in correct proportions)

Why is balanced diet important for health? physical development Good health Emotional development Mental development

How to achieve a balance diet? To achieve a balanced diet select foods from five basic food groups of FOOD GUIDE PYRAMID pulses Food pyramid Food at the bottom of the food pyramid should be eaten most often. Foods on the top should be eaten in small amounts

Food pyramid pulses Food at the bottom of the food pyramid should be eaten most often. Foods on the top should be eaten in small amounts

These food groups are :- 1. cereals 2. pulses and legumes 3. milk and meats products 4. fruits and vegetables 5. fats and sugar

Best source of: cereals carbohydrates Vitamin B complex

Good source of: Pulses and legumes protein Vitamin B complex

Milk and meat products Good source of: protein fat Vitamin B2 calcium sodium phosphorus magnesium

Good source of: vitamin A vitamin B vitamin C Fruits and Vegetables iron calcium roughage

Good source of: Fats and sugar Energy Essential fatty acids (Jaggery is rich source of iron)

Carbohydrates-energy yielding component of food Carbohydrates are the compounds containing carbon, hydrogen and oxygen classified on the basis of number of sugar units mono saccharides contains one carbohydrate unit e.g. glucose, fructose. galactose di-saccharides contains two carbohydrate units e.g. sucrose, lactose polysaccharides And more…... contains more than two carbohydrate units e.g. starch , pectin

carbohydrates * Main source of energy

protein * Fights infection *Helps in growth and development * Fights infection *Carries different substance from blood to various tissues *Regulates various body functions *Helps in clotting of blood *catalyse digestion *provides energy

fat *supply essential fatty acids *Cushions various vital organs *Provides energy *Helps in absorption of fat soluble vitamins *lubrication *Constituents of various hormones

Water *Carry nutrients to the body cells *Regulates body temperature *Helps in removal of body waste *Solvent in many biochemical processes *Act as lubricants in joints

roughage PREVENTS TOOTH DECAY PREVENTS HEART ATTACK REGULAR INTAKE OF FIBRE KEEPS YOU HEALTHY LOWERS THE BLOOD FATS PREVENTS OBESITY PREVENTS BOWEL CANCER

What is the right amount to take? Cereal group make the base of pyramid * the recommended daily servings are 6 to 11. One serving can be 1/2 cup rice, 1 chapati, 1 slice of bread, 1 small muffin Vegetable form half of second level of the pyramid *the recommended daily serving are 3 to 4 one serving can be 1cup raw leafy greens,3/4 cup vegetable juice,1/2 cup cooked vegetables

Fruits make up the other half of this level *the recommended daily serving are 2 to 3 one serving can be 3/4 cup fruit juice ,1 apple,peach,orange or other fruit,a wedge of melon,1/2 cup canned fruits Milk and meat group makeup half of third level of the pyramid. *the recommended daily serving are 2 to 3 one serving can be1cup of low fat milk or yoghurt, 1 egg, 75 g of cooked meat, poultry or fish

Pulses and legumes forms the other half of this level *the recommended daily serving are 2 to 3 one serving can be 1 cup of cooked whole pulses or dals Fats, oils and sugar are the final group at the top of pyramid. These foods should be eaten sparingly because they are generally high in calories and salt, and provide little of nutrients.

Now about YOU….. Of course, you are getting your share of cereals,milk,dals …. You sure do eat all the health foods. How you wish they were present in your ‘pizza’,‘coke’ and ’potato chips’, are they?

Mr. V.K. Sodhi ,Senior Lecturer,S.C.E.R.T. ACKOWLEDGEMENT Mr. V.K. Sodhi ,Senior Lecturer,S.C.E.R.T. “foods and nutrition” by I.C.M.R. Internet sites: www.Indiadiets.com www.foodandfacts.com www.Sanjeevkapoor.com