Session - 2 - Concept of Balanced Diet and ICMR Chart

Department of Food
Technology
22FT22C4
Topic:
Concept of Balanced Diet and
ICMR - RDA chart
Session - 02
CREATED BY K. VICTOR BABU

AIM OF THE SESSION
To familiarize students with the Balanced Diet and RDA
INSTRUCTIONAL OBJECTIVES
This Session is designed to:

1. Describe the significance of Balanced Diet and RDA
2. Describe the Need for learning Balanced Diet and RDA
3. Summarize Balanced Diet and RDA
LEARNING OUTCOMES
At the end of this session, you should be able to:

1. Describe the significance of Balanced Diet and RDA
2. Describe the Need for learning of Balanced Diet and RDA

Balanced Diet and RDA
• A balanced meal helps provide the body with all the nutrients it needs to
maintain normal growth and repair functions. A healthy diet helps to boost
immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular
diseases, and some cancers, maintains a healthy weight, and helps recover
quickly from diseases and trauma.
• A healthy diet helps strengthen bones, supports brain development, boosts
immunity, and regulates growth functions.

7 Essential Components of a Balanced Diet
Proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water are the essential
components of a well-balanced diet
Carbohydrates - Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a
significant diet component, you should not treat all carbs equally.
Sources of healthy carbs are-
• Whole grains like Oats, Quinoa
• Whole wheat, Dahlia
• Legumes
• Millets like ragi, bajra, barley
• Vegetables

Protein
Protein - Protein helps you build muscles and develops skin and hair. It should constitute 10-
12% of your diet.
Sources of protein are-
• Legumes and beans, soyabean
• Poultry-Chicken, Turkey
• Seafood- Fish, Crab, Prawn, Lobster
• Eggs
• Lean meat- Lamb, Beef, Pork
• Nuts and Seeds
• Greek
• yoghurt

FATS
Fat - It is a misconception that fats are bad for your health. It

would be best if you chose healthy fats as fats help you
maintain your body temperature and help absorb fat-soluble
vitamins ADE&K. Sources of healthy fat are -
Avocados
Nuts
Seeds
Extra virgin Olive oil
Fatty
fish- Salmon, Sardines, Mackerel, Herring

Vitamins
Vitamins - Though there are 13 essential vitamins, you should

take vitamins A, C, B, and D measures.
Sources of vitamins are -
Fruits
Vegetables
Poultry
Seeds
Nuts

Minerals
Minerals - Minerals help release energy from the food you take
and promote the growth of organs. Some essential minerals are
iron, calcium, potassium, iodine, and sodium.
Sources of minerals are -
Fish
Meat
Beans
Cereals
Nuts & Seeds

Fibre
Fibre - Fibre helps in digestion and also helps in lowering your cholesterol levels and
controlling sugar levels. Sources of fibre are -
Oats, dahlia, Quinoa and Brown rice
Beans
Whole grains
Nuts & seeds

Water
Water - You should take at least eight glasses of water as it hydrates your body and is used in
body functions.
Foods to Avoid For a Healthy Balanced Diet

Avoid the below foods for a healthy life –
• Red meat
• Refined grains (cereals) like maida, white bread, sewain, noodles, pasta
• Trans fat, butter, cheese
• Added sugar
• Pastry
• Processed foods.

Importance of A Balanced Diet
A balanced diet-
 Meet the nutritional demands of the body and prevent malnutrition
 Keep up energy levels and maintain normal body functions
 Boost the immune system and optimise cell repair
 Prevent lifestyle diseases such as Type 2 Diabetes, Cardiovascular diseases, and some
cancers
 Strengthen bones, muscles, skin, teeth, and eyes
 Help support healthy pregnancies
Planning a balanced diet also involves limiting the intake of sugars or salt in patients
suffering from diabetes or hypertension

Summery
Balanced Diet provides nutrients that are necessary

for growth, maintenance, and repair of the body’s
tissues. Food selection by people varies based on
habit, preference, culture etc but not always based on
the nutrition value of foods. Food choices can alter
the health of an individual both negatively and
positively.

SELF-ASSESSMENT QUESTIONS
1. 1. ________has been a basic part of our existence ( )
(a) Food
(b) water
(c) table
(d) None
2. Over nutrition refers to an ______intake of one or more nutrients which creates a stress on bodily functions
(a) Low
(b) Excessive
(c) Adequate
(d) None

3. – refers to whatever is eaten or drunk each day
(a) Food
(b) Diet
(c) Water
(d) None
4. _____state of the body as a result of foods consumed and their utilization by the body
(a) Nutritional Status

(b) Nutritional care
(c) both a & b
(d) None

5. Due to insufficient supply of one or more essential nutrients to the body ____ occurs.
(a) Malnutrition
(b) Health
(c) Disease
(d) A or c
Fill in the blanks

a) Foods provide nutrients that are necessary for growth, maintenance, and repair of the body’s tissues.
b) Nutrition is a basic human need and a prerequisite to a healthy life,
c) A typical Indian balanced diet should provide 60-70% of energy from carbohydrates,
d) Malnutrition means an undesirable kind of nutrition leading to ill-health.
e) The nutritional status of an individual is the condition of health as influenced by the utilization of nutrients in the
body

(a) F
(b) T
State True (T) or False (F) (c) F

(d) T
(e) T
a) The nutritional status of an individual is the condition of health as influenced by the utilization of carbohydrates in the body
b) Under nutrition is a deficiency of calories and/or one or more nutrients in the diet
c) Over nutrition is a deficiency of calories and/or one or more nutrients in the diet
d) The World Health Organization - WHO defines Health is a state of complete physical, mental, and social well-being and not
merely the absence of disease or infirmity.
e) EAR means - Estimated average requirements .

TERMINAL QUESTIONS
1. Describe significance of Balanced Diet.
2. List out various definitions related to Balanced Diet.
3. Explain the nutrients required for Pregnant and lactating women.
4. Summarize the types of Nutrients.

REFERENCES FOR FURTHER LEARNING OF THE SESSION
Reference Books:
1. 1. B. Srilakshmi, Food science, New Age International Publishers (India), 2003
2. 2. N Shakuntalamanay, M. Shadakshara Swamy, Foods : Facts and Principles - New Age Publishers, 2004
3. 3. M. Swami Nathan., Food science, Chemistry & Experimental Foods, BAPPCO (2003)
4. 4. Norman N. Potter and Joseph H. Hotchkiss. Food Science
Sites and Web links:
5. https://ugcmoocs.inflibnet.ac.in/assets/uploads/1/132/4536/et/1%20Script200302090903033030.pdf
6. https://www.youtube.com/watch?v=GRl89TmnCdQ

THANK YOU
Team – Food Technology

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Department of Food

CREATED BY K. VICTOR BABU

To familiarize students with the Balanced Diet and RDA

This Session is designed to:

At the end of this session, you should be able to:

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

Fat - It is a misconception that fats are bad for your health. It

CREATED BY K. VICTOR BABU

Vitamins - Though there are 13 essential vitamins, you should

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

Foods to Avoid For a Healthy Balanced Diet

CREATED BY K. VICTOR BABU

CREATED BY K. VICTOR BABU

Balanced Diet provides nutrients that are necessary

CREATED BY K. VICTOR BABU

1. 1. ________has been a basic part of our existence ( )

CREATED BY K. VICTOR BABU

3. – refers to whatever is eaten or drunk each day

(a) Nutritional Status

CREATED BY K. VICTOR BABU

Fill in the blanks

CREATED BY K. VICTOR BABU

State True (T) or False (F) (c) F

CREATED BY K. VICTOR BABU

1. Describe significance of Balanced Diet.

2. List out various definitions related to Balanced Diet.

3. Explain the nutrients required for Pregnant and lactating women.

4. Summarize the types of Nutrients.

CREATED BY K. VICTOR BABU

Sites and Web links:

CREATED BY K. VICTOR BABU

Team – Food Technology

CREATED BY K. VICTOR BABU

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