Download Few known facts of nutrition

KNOW YOUR NUTRITION
BY
Dr. ABHAYA R. JOGLEKAR
Professor of Home Science
Govt. D.B.P. G. Girls’ College,
Raipur(C.G.)492010
Mo. +919425203225
[email protected]
FOR B. SC . (HOME SCIENCE) PART
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)
BALANCE DIET
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
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.
A.R. Joglekar(2014)
BASIC FOOD GROUPS
S. no.
Group
Diet
(6 to 12 servings)
1
Cereal and Bread group
2
Pulses, Milk , Egg, Meat, Fish group
(3 - 6 servings per day)
3
Green and Yellow Fruits & vegetable
group
(1 or more)
4
Citrus fruits and vitamin 'C' Containing
vegetables group
(1 or more)
5
Other fruits and vegetables group
(2 or more)
6
Fats and Oil, Sugar and jaggery group
(5 spoons each)
GUIDELINES
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)
FOOD BAND PYRAMID
Six color bands represent
the five food groups, plus
oils
Grains
Vegetables
Fruit
O
I
L
S
Milk
A. R.Joglekar(2014)
Meat &
Beans
CEREALS AND MILLETS
A. R.Joglekar(2014)
MEAT AND BEAN GROUP
A. R.Joglekar(2014)
VEGETABLES AND FRUITS
A. R. Joglekar(2014)
FRUIT GROUP
A. R.Joglekar(2014)
MILK AND MILK PRODUCTS
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.
A.R. Joglekar (2014)
OILS &FATS AND NUTS &OILSEEDS
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.
A. R.Joglekar(2014)
HEALTHY EATING PLATE
A. R.Joglekar(2014)
PLAN A FOOD FROM EACH GROUP
Plan meals and snacks. Remember:
Include whole grains
Add fruits and veggies
Limit fats and sugars
Use healthy food preparation methods
Plan healthful snacks
A.R.Joglekar(2014)
INCLUDE VARIETY OF VEGETABLES
•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.
A. R.Joglekar (2014)
INCLUDE VARIETY OF VEGETABLES
Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables
A. R.Joglekar(2014)
EAT PLENTY OF FRESH WHOLE
FRUITS
1.Prefer fresh locally available fruits
2.Purchase from clean shop
3.Eat fruits in all meals
4.Fruit add color to our plate
A. R.Joglekar(2014)
EGG, MEAT AND FISH
6.Eat fish more frequently (at least 100-200g 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.
A. R.Joglekar(2014)
HEALTHY 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
BUILD A HEALTHY BODY
 2-3
serving of pulses should be taken daily
 Drink
 Milk
 Salt
plenty of water
and milk product should be included daily
should be consumed in moderate amount
 Choose
a diet low in saturated fat
Build a healthy body
 Keep
food safe to eat
 Avoid
processed foods
 Prepare
a menu