Download Balanced Diet , 2017 - Peshawar Medical College

Peshawar Medical College, NWFP Pakistan
BALANCED DIET
Peshawar Medical College, NWFP Pakistan
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
Healthy nutrition means having a balanced diet,
in order to maintain the balance that God has
established in all matters,
Allah says in Quran: "And He enforced the
balance. That you exceed not the bounds; but
observe the balance strictly,. and fall not short
thereof". (55:7-9)
Peshawar Medical College, NWFP Pakistan
Example: Calculation of BMR
Age
Weight
Height
O2 Cons
Corrected
=
=
=
=
=
35 years
70 kg
170 cm
1.2 liters/6min
1.2 x 10 = 12 liters/hour
Energy output / Heat produce = 12 x 4.825 = 58
C/hour
Surface area
=
1.8 Sq meter
 BMR = 58C =
32 C/hour
1.8
Normal for this person = 38.5 C/hour/Sq meter
Peshawar Medical College, NWFP Pakistan
BMR Variation with Age
Age
BMR kcal
Upto 6 years
57.5
12
50.4
20
40
30
38
40
38.5
70
35.5
Peshawar Medical College, NWFP Pakistan
BALANCED DIET
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Diet which provides all the five basic nutrients in
a quantity which ensures healthy life is known as
Balanced diet.
These are :

Carbohydrates

Fats

Proteins

Vitamins and

Minerals
Peshawar Medical College, NWFP Pakistan
Peshawar Medical College, NWFP Pakistan
The Food Pyramid
Peshawar Medical College, NWFP Pakistan
The Food Pyramid
Peshawar Medical College, NWFP Pakistan
Nutrient Pool
Peshawar Medical College, NWFP Pakistan
Water

Water of course is another important essential
nutrient required for normal metabolism of all
the essential five.
Peshawar Medical College, NWFP Pakistan
Water

Solvent in which the chemistry of life occurs

Cell chemistry occurs in an aqueous medium

Water carries essential nutrients to cells

Water carries metabolic wastes away from cells

Hydrolysis & dehydration reaction

Stabilizes body temperature.
Peshawar Medical College, NWFP Pakistan
How to Plan a Balanced Diet?
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1. Age, sex and calorie requirements:
While planning diet for any individual, his/her
age and sex, physical activity involved and
special nutritional needs, viz. a growing child or a
pregnant / lactating lady, if any, must be taken
into account in determining the total calorie
requirements and total daily requirement of
nutrients.
Peshawar Medical College, NWFP Pakistan
2. Selection of Nutrients from ‘Basic Food


Groups
The required quantities of food items are to be
selected from the four basic food groups in such
a way that their total nutritive values satisfy the
estimated requirements.
The selection should be based on varieties of
foods and if the requirements for calories and
proteins are met, the vitamins and mineral
requirements are automatically fulfilled.
Peshawar Medical College, NWFP Pakistan
3. Economic status of the individual

In formulating balanced diet , it is
imperative and necessary that the
economic status of the individual is
taken into account so that the diet is
within the purchasing capacity of the
individual.
Peshawar Medical College, NWFP Pakistan
4. High-cost and low-cost diet
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For a rich person planning of a balanced diet
does not pose any problem, because he can
afford to purchase the foods recommended.
In case of a person, belonging to low income
group, it poses the problem.
Cheaper items have to be selected and at the
same time care should be taken that nutritional
and calorie requirements are fulfilled. A balanced
diet formulated loses relevance if it does not
conform to his or her purchasing capacity.
Peshawar Medical College, NWFP Pakistan

Formation of any balanced diet must be
followed by an approximate costing of the
diet based on the local market values of
the different commodities.
Peshawar Medical College, NWFP Pakistan
Need for “low cost” balanced diet:
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
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Need for formulating ‘ low-cost’ balanced diets is
necessary to bring a compromise between the
nutritive values and the cost .
But now even the cheapest sources of nutrients
like pulses, nuts, etc. have become costlier and
to make the a balanced one, the cost cannot be
Kept low.
Hence, the term ‘low-cost’ diet should br eplaced
by ‘minimum cost’ diet.
Peshawar Medical College, NWFP Pakistan
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Costlier items like meat/fish/milk and eggs
should be replaced by comparatively cheaper
foods of vegetable origins. So that The cost is
less and nutritionally considered adequate.
Limitation:
Such a diet based exclusively on vegetarian
foods there will be a possibility of developing
deficiency of vit. B12 in future. It should
be kept in mind
Peshawar Medical College, NWFP Pakistan
Peshawar Medical College, NWFP Pakistan
NUTRITIONAL IMPORTANCE
OF CARBOHYDRATES
Peshawar Medical College, NWFP Pakistan
Role of carbohydrates in diet
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
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Glucose, fructose, galactose and to a minor
degree, manose / Precursors are used by the
body as energy source.
Pentoses in foods seem to be of limited
nutritional value and form a very small fraction
of the total carbohydrate intake of diet.
Ribose and Deoxyribose are required for nucleic
acid synthesis and are obtained from HMPShunt.
Peshawar Medical College, NWFP Pakistan
Requirement of carbohydrates in diet
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55 to 65% of the total food calories should come
from carbohydrates.
A moderately active man requiring 3000 C per day,
should take about 450 grams carbohydrates daily.
But poorer sections of the population derive more
than 85% of the food calories from carbohydrates.
Peshawar Medical College, NWFP Pakistan
Protein sparing action of CHO
Adequate amount of CHO in the diet may reduce
the protein requirement due to :

Metabolic products of CHO, e.g. oxaloacetate, pyruvates
and glutarates provide the C-skeletons for the formation
of NEAA through transamination.
Peshawar Medical College, NWFP Pakistan
Role of carbohydrates in diet

The effect on protein metabolism is of a specific nature,
not shared by other substances, e.g. fats, alcohol and
not related to its calorigenic action.

This is referred to as "protein sparing action of
carbohydrates".
Peshawar Medical College, NWFP Pakistan
B-vitamins Requirements

With diets rich in CHO, the requirements for
vitamins, particularly Vitamin B-1 increases
because of the essential role of these in
carbohydrate metabolism.
Peshawar Medical College, NWFP Pakistan
Role of Cellulose

Celluloses are polysaccharides found in plants.

They are indigestible by human beings as there is no
enzyme in our GI tract which can split  l - 4 linkage.
Peshawar Medical College, NWFP Pakistan
Role of Cellulose

Cellulose in diet contribute bulk to the intestinal
contents, and therefore, in normal amounts
promote
intestinal
motility,
i.e.
increases
peristalsis and removes constipation.

When present in excess, they may be irritating to
intestinal mucous membrane, producing diarrhea
or a spastic type of constipation.
Peshawar Medical College, NWFP Pakistan
Health Benefits of Fiber

Adds bulk to stool / improves peristalsis

Decreased transit time = decreased exposure to toxins

Weight control

Helps prevent

Colon cancer

Hernia

Ulcerative colitis

Hemorrhoids
Peshawar Medical College, NWFP Pakistan
Health Benefits of Fiber
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Helps control blood sugar
Helps lower cholesterol
Helps prevent diverticulitis
How Much?
 25–35 g per day from food
 No more than 50 g
Peshawar Medical College, NWFP Pakistan
In general, diet rich in fiber improves:

Bowel motility
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prevents constipation
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decreases reabsorption of bile acids
Thus lowering cholesterol level and improves
glucose tolerance
Peshawar Medical College, NWFP Pakistan