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. A balanced diet must have all food supplements in needed proportion. It should be preferred in such a way that normal growth. Working capability, nitrogen balance and full calorie requirement can be maintained. While planning a balanced diet, the total calorie requirement of the individual is calculated and then the different components of the food are selected. Normally the calorie content of the food is fixed with an understanding that 10-15% of calories are to be obtained from proteins, 25-30% from fats and the rest from carbohydrates.
The benefits of a healthy diet are numerous:
Most health professionals recommend a diet consisting of a balance as follows:
§ Carbohydrate intake: 55-65%
§ Protein intake 10-20%
§ Fats Up to 15 - 25%
Calories:
Your balanced diet must be planned at your own calorie level, and portion size is key. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories, such as fresh fruit and vegetables, lean meat and fish, and whole grains and beans. Low-nutrient dense foods have few vitamins but lots of calories, such as candy bars, soda, donuts and onion rings.
Calorie Values:
In nutrition and dietetics a calorie means the amount of heat required to raise 1kg water by 1degree Celsius. As per the Nutrition Expert Committee of ICMR (1968) the calorie requirements are prescribed for Indian Reference Man (IRM) and Woman (IRW). The IRM and IRW have following characteristics.
IRM: 25 years of age, 1.62sq.mt of body surface, 55kg body weight and remains healthy.
IRW: 25 years of age, 1.4sq.mt of body surface, 45kg body weight and remains healthy.
IRM:
Daily activities | Sedantary work | Moderate work | Heavy work | |
A | Basal metabolism(BMR) (8 Hrs of Sleep) | 460 Calories | 460 Calories | 460 Calories |
B | Non occupational activities (8 Hrs) | 1220 Calories | 1220 Calories | 1220 Calories |
C | Occupational activities (8 Hrs) | 750 Calories | 1100 Calories | 2200 Calories |
Total | 2430 Calories | 2780 Calories | 3880 Calories |
IRW:
Daily activities | Sedantary work | Moderate work | Heavy work | |
A | Basal metabolism(BMR) (8 Hrs of Sleep) | 354 Calories | 354 Calories | 354 Calories |
B | Non occupational activities (8 Hrs) | 826 Calories | 826 Calories | 826 Calories |
C | Occupational activities (8 Hrs) | 610 Calories | 900 Calories | 1800 Calories |
Total | 1790 Calories | 2080 Calories | 2980 Calories |
While formulating and planning the diet for a person, his/her calorie requirement is assessed. This assessment is based on the requirement of IRM and IRW. It is adjusted according to age, weight, and health and working conditions. Final prescription of food is provided based on the calorie value of each item of food. Due attention is given also for palatability and social food habit. Balanced diet for Indian adult make and female doing moderate work.
The benefits of a healthy diet are numerous:
- Meeting your nutritional needs - A varied, balanced intake provides the nutrients you need to avoid nutritional deficiencies. This also includes non-nutrients, such as fiber.
- Preventing and treating disease - One of the key benefits of a healthy diet is that it can help prevent you from developing certain diseases, such as cancer and heart disease... It is also helpful in treating other ailments such as diabetes and high blood pressure.
- Enjoying life - There are other benefits of a healthy diet. Food is an important part of many social events, and is a major way of connecting with other people. Cooking fresh, wholesome meals can be an enjoyable way to spend time, whether alone or with others.
- Managing your weight - Eating well is crucial if you are to maintain a suitable weight. Eating the wrong food, or simply over-eating, will lead to weight gain, and all the problems associated with it.
