BlANCED DIET

AND

NUTRIENT

Presented By

Ravindra Singh

Roll No. 35

WHAT IS BALANCED DIET???

o A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

NUTRIENTS

o 2 types of nutirents

o 1. Major- protein, carbohydrate,fats

o 2. Micro- mineralscalcium, magnesium, phosphorus, zinc,selenium

Vitamins- a,d,e,k,c,b group

PROTEINS

• o 1. Helps in tissue and muscle building 2. Boost up immunity o 3. Helps to maintain fluid balance

o 4. Healingo Deficiency- muscle wasting, weight gain, poor immunity and low hb.o Sources- milk and milk products, soya bean, beans,dals, egg,chicken,fish.

CARBOHYDRATES

• o 1. Energy giving compound necessary for daily activity o 2. Necessary for proper working of brain,heart, nervous tissue. roper working of brain heart nervous

o 2 types of carbohydratede

o A. Simple- refined flødiglucoseo

B complex- fibers

FATS

• o The main function is to give energyo Important for transport of itamins a,d,e,ko Covers organs acts as insulators to our vital organs like heart,kidney,liver. Types of fats: saturated and unsaturated .o Saturated- solid at room temperature ghee, butter, coconut oil.. This is bad for our health..

• o Unsaturated-liquid at room temperature, omega 3 fatty acid omega 6 fatty acid... good for our health o Sources: olive oil,rice bran oil, soyabean oil,groundnut oil,mustard oil o Good source of omega 3 fatty acid- almonds, fish,walnuts. o Deficency- vitamin deficiency, dry skin, nervous disorders o Excess- weight gain,elevated blood lipid levels, CAD

VITAMINS

• o Fat-soluble vitamins: carried in fatty parts of foods and dissolve in fats (body stores them in fat... build up can be dangerous)

Normal growth, maintenance, and reproduction. • Your body cannot produce all vitamins you canget those by eating a nutritious diet.

VITAMIN A

• Function: Promote good vision, normal growth, and healthy nerve function

Sources: Liver, yellow & orange fruits and vegetables, pears, and broccoli

Prevents: skin problems and unhealthy hair, poor vision and night blindness

TOXICITY can cause liver damage and severe birth defects.

VITAMIN-:D

• Function: Formation of strong Bones &Teeth

Sources Dairy Products, seafood, eggs,mushrooms, cereal, pork, sunshine

Prevents: Malabsorption of calcium;Rickets / Osteoporosis

TOXICITY = calcium build up / bone spurs

VITAMIN - E

• Function: Antioxidant; slows down aging, promotes healthy skin & hair

Sources: Nuts, seeds, green leafy vegetables, avacados, grains (germ)

Prevents: Cellular degeneration - TOXICITY can cause blurred vision, nausea, diarhea, dizziness, fatigue

VITAMIN - K

• Function: Assists with blood clotting; essential for bone healing and body repair.

Prevents: Hemorrhaging

Source: Dark green, leafy vegetables, cabbage, liver, cauliflower.

VITAMIN - B1

• Function: Healthy nerve function and muscle tissue, digestive system, energy metabolism.

Prevents: Beriberi

Sources: Milk, grains, poultry, fish, dried beans

VITAMIN -B2

• Function: Growth, nerve function,digestion, works with protein formaintenance, energy metabolism.

Sources: Milk, grains, greenvegetables, meat, fish

Prevents Premature aging; Cheilosis

VITAMIN - B3

• Function: Promotes healthy skin and tissues, digestion, and nervous system.

Sources: Milk, grains, poultry, fish.

Prevents: Pellagra

VITAMIN –B6

• Function: Healthy brainfunction, formation of redblood cells, immune systemsupport.

Sources: Beans, legumes, nuts/seeds, eggs,meat/fish.

Prevents: Helps fight infection.

VITAMIN –B9

• Functions: Age related memory, vision and hearing loss; promotes healthy red blood cells, maintains body enzymes.

Sources: beans/ legumes citrus fruit, dark green vegetables, grains, meats, poultry/eggs, liver.

Prevents: Neural Tube birth Defects, anemia and Vitiligo.

VITAMIN -B12

• Function: Healthy red blood cell & marrow,nervous system function, sperm production,strong immune system. Improves mentalenergy, memory, protects against allergiesand toxins (cyanide in cigarettes)

Sources: Milk, eggs, liver, dairy products,fish, and shellfish

Prevents: Pernicious Anemia

VITAMIN -C

• Function: Aids in wound healing, helps promote healthy immune system, forms collagen.

Sources: Citrus Fruits, Cantaloupe, strawberries, pineapple, broccoli

Prevents: Scurvy

Macro minerals

Potassium Calcium Phosphorous lodine Sodium

CopperIron Fluorine Zinc

Trace Minerals:

Calcium

• Function:-helps bones, teeth , blood serum, clotting.
• Prevent :- osteoporosis.
• Toxicity:-kidney disfunction
• Source:- milk ,dates , broccoli green spinach.

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Phosphorus

• Function:- cell combined with calcium and release energy
• Prevent:-osteoporosis.
• Toxicity:-calcification of tissue .
• Source:- whole grain, meats,egg and milk.

Potassium

• Function:- regulates fluids , heart and other muscle , nerves.
• Prevent:- irregularities of heart action.
• Toxicity :- muscular weakness.
• Source :- orange ,peaches,pears, Apple.

Sodium

• Function :-
• Regulates fluids , muscle, heart, nerves.
• Source :- table salt ,cured meats , packed food.
• Prevent :-too much contribute to high blood pressure
• Toxicity -: hypertension

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ZINC

• Function:- mainten of body hormone and body growth.
• Prevent:-growth failure,poor wound healing.
• Source:- fish dairy products meats whole grain.

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Flourine

• Function:- teeth and bones and work with calcium.
• Prevent:-tooth. Decay.
• Toxicity:-discoloration of teeth
• Source:- sea food
• Some toothpaste
• Fluoridated water.

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IRON

• Function:- blood heamoglobin carries oxygen to cell.
• Prevent:-anemia
• Toxicity:- constipation.
• Source:-red meats dried fruit legumes.

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WHAT IF ALL THESE NUTRIENT ARE LACKING IN OUR DIET???

• Although all the mentioned vitamins are present in our daily diet but some how or the other their absorption is not proper. Reason??????

Lack of vit c might leads to poor absorption of iron. Lack of vit d leads to calcium deficiecy.

RDA FOR MAJOR NURTRIENTS

• o Carbohyrates- 65% of total diet o Proteins- 1g/kg of body weight o Fats - 3-4 tsp oil and 1 tsp ghee

• The normal rda for mineral and vitamins • Calcium-1-2g/d Iron-28-30mg.d. Vit A-2400-3000 IU/d Vit E-10-15 mg.d Vit D-400-500 IU/d Vit K-50-80ug/d Vit C-40mg/d B12-3-2mcg/d. Sodium-2-3g/d

आदर्श भोजन

• कौटिल्य अर्थशास्त्र में आर्दश भोजन में लिए “आर्य

भक्त “शब्द आया है एवं उसकी मात्रा निम्न है

चावल १ प्रस्थ (640gms

दाल १/४ प्रस्थ (160gms )

नमक दाल का १/१६ भाग (10gms)

वसा १/१६ प्रस्थ (40gms)

• मास २० पल (960 gram)
• दधि १/२ प्रस्थ (320 gms)
• हरी सब्जियो १० पल (480 gms)

Thanks