Balanced dietBalanced diet

Dr K N Prasad

Community Medicine

Definition Balanced diet is the one which contains a variety

of foods in such quantities and proportions that the need for energy, proteins, vitamins, minerals and fats is adequately met for maintaining health, vitality and general well being and also makes a small provision for extra nutrients to withstand short duration of leanness.

Objective is to safeguard the population from nutritional deficiencies.

Principles of balanced diet/Principles of balanced diet/Dietary goalsDietary goals

it should meet the energy intake from

Protein – 10-15% of energy intake Fats- 15-30% of energy intake Carbohydrate – remaining

Pattern of balanced diet vary in different parts of the world

Each country have their own standards

Determining factorsDetermining factors

1. Region

2. Economic status

3. Religion

4. Customs

5. Culture

6. Taboos

7. Taste

8. Habits of the people

Energy energy requirement is defined as that level of

energy intake in relation to expenditure which is least likely to result in obesity, heart disease or prolong active life.

It is Individualised because Basal metabolism- 1cal per kg body weight per

hour Daily activities – walking, dressing, sitting, etc. Occupational work- Light, moderate or heavy

Reference standards Reference standards Reference man: Aged 20-30 years weighs 60kg, free

from diseases and physically fit for active work, 8 hours work, 8 hours sleep, 4-6 hours sitting or other routine works and 2 hours in walking , recreation or in household activities.

Reference woman: Aged 20-30 years weighs 50kg, free from diseases and physically fit for active work, 8 hours work, 8 hours sleep, 4-6 hours sitting or other routine works and 2 hours in walking , recreation or in household activities.

Factors affecting energy Factors affecting energy requirementrequirement

1. Age

2. Sex

3. Body composition

4. Physical activity

5. Working conditions

6. Physiological state

Energy requirement- Energy requirement- adults adults

Reference Man: 45 cal / kg weight/per day Reference Woman: 40 cal / kg weight/per

day

Reference Man- per dayLight work – 2425 cal Moderate work – 2875 cal Heavy work – 3800 cal

Reference Woman- per dayLight work – 1875 cal Moderate work – 2225 cal Heavy work – 2925 cal

Energy- vulnerable groupEnergy- vulnerable group Pregnant woman - daily reqt + 300 cal per day Lactating mother(0-6 months) - daily reqt + 550 cal per day Lactating mother(7-12months) - daily reqt + 400 cal per day Children – rapid growth period needs 100-120 cal per day

and later on 80-90 cal per day Puberty – requriement is same as adults Adults – generally 2% decline of resting metabolism for each

decade for adults After 40 years – reduce by 5% each decade till 60 years After 60 years – reduce 10% each decade

Proteins Proteins Infections , worm infestations, emotional disturbances,

stress situations Protein quality ( Protein energy ratio) =Energy from protein X 100 Total energy intake Ratio of protein calorie to the total energy calories Reference Man- 8.3 % Reference Woman- 9.1% Pregnant woman- 10% Lactating mother-11%If PE is less than 4 % unable to satisfy the protein

requirement Recommended- 15-20% of total calorie intake

Protein intakeProtein intake

Intake is expressed in terms of Grams per Kg body weight

ICMR recommends 1 gram per Kg body weight for adults

Infants – 2 Gms per kg body weight ( first 6months)

1.5 - 1.8 Gms per kg body weight till 10 years Adolescents- 1.2 to 1.4 gms per kg body weight

During pregnancy- additional 14 gms per day During lactation – 25 gms per day ( 0-6 months )

Protein Protein no extra recommendations for elderly

higher intake of protein does not confers great benefit

Surplus quantity intake in more harmful than beneficial

Amino acidsAmino acids Requirement of amino acids decreases

sharply and age advances

EAA requirement expressed in Mgms per kg body weight

Infants – 742 mg Pre children- 352 mg School children – 260 mg Adults – 84 mg

Fats Fats During infancy – fats constitutes 50% of total

energy intake Adults – fat constitutes 20% of total energy

intake 50% should be EFA from Vegetable oils

Requirement of EFA ranges from 3-6% of energy intake in young children

Recommended as equal proportion of Visible and invisible fats in the diet for all age groups.

Fat intakeFat intakeGroup Intake per day

in GramsPercentage

of total energy

Percentage of EFA per

day

Reference man & woman

20 9 3

Pregnant woman

30 12.5 4.5

Lactating mother

45 17.5 5.7

Children 22- 25 15 3

Carbohydrate Carbohydrate Intake should be 50-70% of total

energy intake

In India, 90% of energy intake is mainly from Carbohydrates.

Thought for the dayThought for the day

what you do not want others to do to you, do not do to others.

- Confucius

Thank youThank you