K NOW Y OUR N UTRITION BY Dr. ABHAYA R. JOGLEKAR Professor of Home Science Govt. D.B.P. G. Girls’ College, Raipur(C.G.) Mo

F OR B. S C. (H OME S CIENCE ) P ART II Balance Diet A.R. Joglekar(2014)

LEARNING GOALS  Define balance diet  Understand the importance of consuming balance diet  Classify foods into appropriate groups  Basis for dividing food into groups A.R. Joglekar(2014)

B ALANCE D IET Balance diet contains different types of foods in such quantities and proportions so that the need for calories, proteins, minerals, vitamins and other nutrients is adequately met It should provide bioactive phyto-chemical such as fibre, antioxidants and nutraceuticals A.R.Joglekar(2014)

BALANCE DIET TAKES CARE OF FOLLOWING ASPECT A.R. Joglekar(2014) 1.It includes a variety of food items. 2.It meets the RDA for all age. 3.All the nutrients are included in correct amounts and proper proportions. 4.It preserves good health.. 5.The quantities of foods helps to maintain acceptable body weight for height.

B ASIC F OOD G ROUPS S. no. Group Diet 1Cereal and Bread group (6 to 12 servings) 2Pulses, Milk, Egg, Meat, Fish group (3 - 6 servings per day) 3Green and Yellow Fruits & vegetable group (1 or more) 4Citrus fruits and vitamin 'C' Containing vegetables group (1 or more) 5Other fruits and vegetables group (2 or more) 6Fats and Oil, Sugar and jaggery group (5 spoons each)

G UIDELINES FOR USING THE BASIC FOOD GROUP  Include at least one or more from servings from each group in each meal.  Make choices within each group as foods in each groups have different nutritive value.  Include dairy products in the meal.  Include uncooked fruits and vegetables in the meals.  Include at least one serving of milk to ensure a supply of calcium.  Cereal should not supply more than75%of total calorie. 

THE FOOD PYRAMID A. R.Joglekar(2014)

F OOD BAND PYRAMID A. R.Joglekar(2014) VegetablesFruit OILSOILS Milk Meat & Beans Grains Six color bands represent the five food groups, plus oils

C EREALS AND MILLETS A. R.Joglekar(2014)

M EAT AND BEAN GROUP A. R.Joglekar(2014)

V EGETABLES AND FRUITS A. R. Joglekar(2014)

F RUIT GROUP A. R.Joglekar(2014)

M ILK AND MILK PRODUCTS A.R. Joglekar (2014) Focus on fat-free or low-fat milk. Drink fat-free or low-fat milk with meals and snacks. Choose low-fat cheeses. Use milk to make hot cereals. Have low-fat yogurt as a snack. Use lactose-free products if needed.

O ILS & FATS AND NUTS & OILSEEDS A. R.Joglekar(2014) 1.Substitute part of visible fat and invisible fat from animal foods with whole nuts. 2.Moderate the use of animal foods containing high fat, SFA and cholesterol. 3.Limit use of ghee, butter and as a cooking oil. 4.Choose low fat dairy foods in place of regular whole fat. 5.Eat foods rich in -linolenic (n-3) acid legumes, green leafy vegetables, fenugreek and mustard seeds.

H EALTHY EATING PLATE A. R.Joglekar(2014)

P LAN A FOOD FROM EACH GROUP A.R.Joglekar(2014) Plan meals and snacks. Remember: Include whole grains Add fruits and veggies Limit fats and sugars Use healthy food preparation methods Plan healthful snacks

I NCLUDE VARIETY OF VEGETABLES A. R.Joglekar (2014) Include green leafy vegetables in daily diet. Eat as much of other vegetables as possible daily. Eat vegetables in all your meals in various forms (curry, soups, mixed with curd, added to pulse preparations and rice) Consume raw and fresh vegetables as salads. Grow the family's requirements of vegetables in the kitchen garden Green leafy vegetables, when properly cleaned and cooked, are safe even for infants. Beta carotene rich foods like dark green, yellow and orange colored vegetables and fruits (GLVs, carrots, papaya and mangoes) protect from vitamin A deficiency.

I NCLUDE VARIETY OF VEGETABLES A. R.Joglekar(2014) Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables

E AT PLENTY OF FRESH WHOLE FRUITS A. R.Joglekar(2014) 1.Prefer fresh locally available fruits 2.Purchase from clean shop 3.Eat fruits in all meals 4.Fruit add color to our plate

EGG, MEAT AND FISH A. R.Joglekar(2014) 6.Eat fish more frequently (at least g fish/week). 7. Avoid organ meats (liver, kidney, brain etc)). 8.Egg has several important nutrients but high in cholesterol. Limit the consumption to 3 eggs/week. 9.Minimize consumption of premixed ready- to- eat fast foods, bakery foods and processed foods prepared in hydrogenated fat. 10.Use of reheated fats and oils should be avoided. 11.Consume variety of foods.

H EALTHY EATING PLATE Each meal should consist all the five food group Use whole grains, parboiled grains and malted grains Include 2 cereals in one meal Dal –Roti as this combination supplement each other Small and frequent meals

B UILD A HEALTHY BODY 2-3 serving of pulses should be taken daily Drink plenty of water Milk and milk product should be included daily Salt should be consumed in moderate amount Choose a diet low in saturated fat

Keep food safe to eat Avoid processed foods Prepare a menu Build a healthy body