Balanced Diet

Depending on the presence of nutrients in different food stuffs, foods have

been divided into different food groups. These are:
1. Cereals and Millets: Cereals and millets include foods like wheat, rice,
jowar, bajra, ragi etc. Majorly provide carbohydrates. Cereals also provide
protein (protein quality can be improved by consuming it with pulses), B-
vitamins, iron (bajra) and calcium (ragi).
2. Pulses: Pulses include all whole and washed dhals like red gram (lobia),
Bengal gram (chana), lentils, green gram (moong) etc. Pulses provide protein
(protein quality is improved by combining it with cereals). They are also a fair
source of carbohydrates and B-vitamins especially thiamine and niacin.
Whole pulses also provide iron and fibre; sprouts provide vitamin C.
3. Milk and Milk Products: This group includes foods like milk, curd, cheese,
paneer, khoa etc. The major nutrient it gives is good quality protein, besides
providing other nutrients like carbohydrates, fat (whole milk), calcium and
riboflavin. Milk and milk products are generally sources of all nutrients
except iron and vitamin C.
4. Meat and Meat Products: These include foods like meat, fish, chicken, egg
and products made with these. This group is a major source of good quality
protein. Other nutrients supplied by this group are B-vitamins, retinol (liver)
and calcium (fish). Eggs particularly are good sources of most nutrients.
5. Nuts and Oil Seeds: Nuts and oil seeds eg., groundnuts, almonds, cashew
nuts, til seeds, pistachio etc. are a good source of fat. They also provide
protein, B-vitamins, calcium and other minerals.
6. Green Leafy Vegetables (GLVs): These include vegetables like mustard
(sarson), bathua, fenugreek leaves (methi), spinach (palak). Green leafy
vegetables are a good source of carotene (vitamin A, B-vitamins (especially
riboflavin and folic acid), iron (especially sarson and bathua) and fibre. They
are also a source of calcium, but presence of oxalates in GLVs bind calcium
and make most of it unavailable for absorption and utilisation. Fresh GLVs
provide vitamin C.
7. Root Vegetables: These include potato, sweet potato, yam etc. Major
nutrient supplied by root vegetables is carbohydrate. Carotene is provided
only by yellow yam.
8. Other Vegetables: All other vegetables like brinjal, ladyfinger (okra), beans,
cauliflower etc. provide fibre, vitamins, some amount of minerals.
9. Fruits: Wide variety of fruits is available in the market. Different fruits are
sources of different nutrients; hence a combination of various fruits should
be included in the balanced diet. Fruits like mangoes, apricots, oranges,
papaya are rich in carotene, citrus fruits like orange, mausambi, amla and
guavas are good sources of vitamin C, dried fruits like dates and raisins are
rich in iron. Fibre is provided by most fruits.
10. Sugar and Jaggery: These are simply carbohydrates. Jaggery also has iron.
11. Fats and Oils: Include ghee, oil, butter etc. are a rich source of fat. Vitamin
D also is provided by butter/fortified oils.
Food groups can also be classified according to their functions:
Group 1. Energy giving foods- This category includes foods rich in
carbohydrate and fat
1. Cereals and roots and tubers
2. Sugar and jaggery
3. Fats and oils Group
2. Body building group – this category includes foods rich in protein
1. Milk and milk products
2. Meat and meat products, fish, egg or poultry
3. Pulses
4. Nuts and oilseeds Group
3. Protective or regulatory foods – This group include foods providing
vitamins and minerals
I. Fruits- (a) yellow and orange fruits (mango, papaya) (b) citrus fruits (lemon,
orange, mausambi) (c) others (apple, banana etc.)
II. Vegetables
(a) Green leafy vegetables (spinach, mustard, fenugreek etc.)
(b) Yellow and orange vegetables (carrot, pumpkin)
(c) Others (beans, okra, cauliflower etc.)
(d) Root vegetables- potatoes and yam (arvi) are rich in carbohydrates

It is important to consume a balanced diet in order to get all the nutrients in

right amounts and right proportions. This means that in any given meal,
foods from all the food groups should be included in such a manner that all
the nutrients are supplied in adequate quantities. One has to ensure that
each and every meal includes foods from the energy- giving, body building
and protective/regulatory groups. eg., For breakfast include one source from
energy giving foods (bread- 2 slices; jam), one food from body building foods
(egg for non-vegetarians or paneer or sprouts for vegetarians along with
milk) and any one or two foods from protective group (fruit/ fruit juice).
Similarly, for lunch and dinner different foods from these food groups can be
chosen in a variety of combinations. This way, the diet would provide all
essential nutrients and would become balanced.
Thus, a balanced diet can be defined as one which contains different types of
foods in such quantities and proportions that the need for calories, minerals,
vitamins and other nutrients is adequately met and a small provision is made
for extra nutrients to withstand the period of leanness ie., when adequate
food or a particular nutrient is not consumed.
Moreover, the action and interaction of the nutrients should be considered.
Foods promoting absorption of certain nutrients or hindering absorption of
nutrients should also be kept in mind. eg., consuming tea along with meals
hampers the absorption of iron while taking sources of vitamin C with meals
increases the absorption of iron. Imbalance of nutrients sometimes does not
allow proper absorption and utilisation of another nutrient. eg., calcium is
needed for building of bones and teeth and phosphorus is also needed for
the same. Excess amount of phosphorus in the diet does not allow body to
utilise calcium properly and affects bone and teeth formation. Therefore,
these two nutrients should be supplied in correct proportions and adequate
amounts.

Macro and Micro Nutrients: Food sources and functions

Nutrients can be broadly classified as macro- and micro-nutrients depending
upon their daily requirements by the body. Some nutrients are needed in
larger amounts, these are called macronutrients. Nutrients like
Carbohydrates, proteins and fats along with water are macronutrients. Other
nutrients like vitamins and minerals are required in small amounts and are
called micronutrients. Although these are required in smaller amounts but
they are all equally essential for our health. Each of these nutrients plays a
significant role in the body.
Macronutrients are required by the body in relatively large amounts.
Carbohydrates, proteins and fats are macronutrients and are also called
‘proximate principles’ because they form the main bulk of the diet. In Indian
meals, they contribute to the total energy intake in the following proportion:
carbohydrates: 55-60%; protein: 10- 15% and fats: 20-30%. Water does not
provide energy but is a vital nutrient required in large quantity for
functioning of metabolic processes in the body and various regulatory
functions. Therefore, it is also considered a macronutrient.
CARBOHYDRATES
Carbohydrates are organic compounds made up of Carbon, Hydrogen and
Oxygen. Carbohydrates are a major source of energy and provide 4kcal per
gram. Carbohydrates are found in abundance in plant foods. There are three
types of carbohydrates-monosaccharides, disaccharides and polysaccharides.
Monosaccharides are simple single units of sugars like glucose, fructose and
galactose.
Disaccharides are when two monosaccharides are combined together; these
are maltose (glucose + glucose), lactose (glucose + galactose) and sucrose
(glucose + fructose). Simple sugars (mono and disaccharides) are found in
fruits (in the form of sucrose, glucose and fructose), milk (in the form of
lactose) and sweets that are produced commercially and added to foods to
sweeten, prevent spoilage, or improve structure and texture.
Polysaccharides are more than two units of monosaccharides joined
together. These are starches and fibre (cellulose). These are also called
complex sugars and are found in whole grain cereals, rice, oats, potatoes,
bread, legumes, corn and flour.
All these carbohydrates have to be broken down to the smallest unit, ie.,
glucose to get absorbed and utilized in the body. However, cellulose and
other large carbohydrate molecules cannot be digested in the human
digestive tract, and are termed as fibre or non-available carbohydrates.
Sugars and starches can be digested and utilized for various bodily functions,
hence are known as available carbohydrates. Diets rich in complex
carbohydrates are healthier than low-fibre diets based on refined and
processed food.
Sources of carbohydrates are rice, cereal grains, breads, pasta, milk, fruit,
root vegetables, sugar and products that are sweetened like jams, jellies etc.,
honey, and jaggery. Fibre is present in whole grain cereals (whole wheat
atta), whole pulses, green leafy vegetables, peas, carrot, beans and other
vegetables, fruits like guava, apple, orange, pineapple etc.

PROTIENS
Proteins are organic compounds containing nitrogen, besides, carbon, oxygen
and hydrogen.
Protein molecules have a complex structure, and are made up of nitrogen
containing amino acids. Amino acids are linked together in chains to make
different type of proteins in the body.
From hair to nails, muscles to skin, organs to blood, hormones to enzymes,
protein is a major structural and functional component of our body.
There are around 20 amino acids joined together in varying sequences to
form different kinds of proteins. There are nine amino acids which cannot be
synthesized by the body; these are called Essential Amino Acids (EAA). These
have to be supplied in the diet. Others are non- essential amino acids as
these can be synthesized in the body.
Depending on the availability of these essential amino acids in foods, they
are classified as complete protein foods, partially complete protein foods and
incomplete protein foods.
Complete protein foods are those which contain all essential amino acids in
adequate amounts. These food sources include foods from animal sources
like eggs, milk and milk products, meat and meat products and a plant
source, soybean, that contains all essential amino acids. Protein quality is
determined by the presence of complete protein foods in the diet; it
improves the absorption and utilization of protein in the body.
Partially complete protein foods are those which are lacking in any one
essential amino acid e.g., cereals and pulses. Cereals lack lysine and pulses
lack methionine. To improve the protein quality, cereals and pulses can be
taken together in a meal or can be combined with sources of complete
protein foods. Incomplete proteins are those which are lacking in more than
one EAA. An example of this protein is maize protein.
Protein requirement for Indian adults is 0.83 g/kg body weight (according to
RDA 2020; ICMR/NIN). Thus, for a man weighing 60 kg, the protein
requirement would be 54 g/day and for a woman weighing 55kg the protein
requirement will be 46 g/day. In terms of percentage of total energy intake,
protein intake should be between 10-15% of total energy consumed. In no
case, it should exceed 35% of total energy intake. Protein requirement,
however, may increase to up to 2 g/ kg body weight during sports and
exercise depending upon the type of sports and duration and intensity of
training. Too little, or, excess intake of protein can have health implications,
hence proteins should be consumed as required and recommended.

FATS
Lipids or Dietary Fats is a broader term used for both oils and fats. Oils are
basically liquid at room temperature and fats are solid at room temperature.
It is the presence of different types of fatty acids which make them liquid or
solid.
Fatty acids are the building blocks of fats and oils. Fatty acids are classified as
Saturated or Unsaturated Fats depending upon the presence of double bond
in their chemical structure. Saturated fatty acids (SFA) contain no double
bonds, monounsaturated fatty acids (MUFA) contain one, and
polyunsaturated fatty acids (PUFA) contain more than one double bond.
When the percentage of saturated fatty acids is higher, the fat is solid at
room temperature and when the percentage of unsaturated fatty acids
(MUFA or PUFA) is higher the lipid is liquid at room temperature and is called
oil.
Saturated fats which are also called as animal fats are associated with
increased health risks. They can increase risk of heart disease by increasing
total and LDL (“bad”) cholesterol. It has been recommended that the intake
of saturated fats be kept less than 7% of total calories. Desi ghee, butter,
cheese, cream, red meats, baked products, and other full-fat dairy products
are the main sources of saturated fats in most diets. Coconut and palm oils
also contain saturated fats.
Monounsaturated and polyunsaturated fatty acids are unsaturated fats.
When they replace saturated fats in the diet, they help to reduce blood
cholesterol levels and thus lower the risk of heart disease. Canola, olive,
peanut, palmolein, rice bran and til (sesame) oils and other nuts like walnuts
are rich in monounsaturated fats. Sources of PUFA include vegetable oils,
mustard, soybean, corn, safflower and sunflower oils and flaxseed.
Dietary fat can be attained from visible as well as invisible sources. Visible
sources are ghee, butter, cooking oil etc. while invisible sources include nuts,
cereals, pulses, milk, eggs, meat etc. Invisible fat contributes significantly to
the total fat and essential fatty acid content of diet depending on the food
stuffs present in the diet. The total fat (visible + invisible) should provide
between 15-30% of total calories required and contribution of visible fat
should be restricted to 20-30g per day depending upon the physical activity
levels of the individual.
It has been recommended that total fat intake should be 20-30% of calories
for adults to meet daily energy and nutritional needs while minimizing risk of
chronic diseases. The intake of saturated fats should be less than 7% of
calories, cholesterol should be less than 300 mg/day, and trans fatty acid
consumption should be as low as possible. Consumption of certain fatty acids
(MUFA and PUFA) are encouraged because of their positive health effects,
like oils from foods such as vegetable oils, nuts, rice bran and fish because of
their healthy attributes.

WATER
Water is essential for life. Water is an inorganic compound made up of
hydrogen and oxygen. Water is a major component of our body and it makes
up to 60% of the total weight of an individual. It is the medium of all body
fluids including blood, saliva, digestive juices, urine, faeces, sweat and
perspiration.
Water plays an important role in the regulation of body temperature. It is
also a universal solvent. Water bathes the body cells and keeps them moist.
Hence, it acts as a lubricant. It is also an important lubricant for the joints.
Our body gets water mainly by ingestion of water in the form of liquids;
water taken as such or in the form of beverages like tea, coffee, fruit juices
and aerated drinks. In other foods like vegetables, fruits, milk, cereals and
pulses, water is present in invisible form. It is important that clean, safe and
wholesome water is consumed in order to avoid water-borne diseases such
as diarrhoea, dysentery and cholera.

VITAMINS
Vitamins are the chemicals which our body needs in small amounts to
function properly. They work in a variety of ways, mostly as ‘helpers’ eg.,
many of the B-vitamins help the body use protein, fats, and carbohydrates.
Vitamins are divided into two categories:
1. Water-soluble vitamins include all the B vitamins and vitamin C. The
amount of water- soluble vitamins that body doesn’t use passes through the
kidneys and leaves the body as urine or stool.
The body needs water-soluble vitamins in frequent, small doses, and they are
unlikely to reach toxic levels.
2. Fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins
are stored in the body cells and are not passed out of the body as easily as
water-soluble vitamins. They are more likely to reach toxic levels if a person
takes in too much of these vitamins.
Water-soluble vitamins
 Fat-soluble vitamins
Fat-soluble vitamins are stored in the body’s cells and are not excreted as
easily as water- soluble vitamins. Intake of high amounts of fat-soluble
vitamins could become toxic. A balanced diet usually provides enough fat-
soluble vitamins.
Fat-soluble vitamins
 MINERAL
Minerals are inorganic elements which are required by the body needs for
various physiological functions. There are minerals required in larger
amounts called macrominerals and those required in smaller amounts are
called micro-minerals (trace minerals).

Macro-minerals
Trace minerals (micro-minerals)
Healthy Weight
 FOOD MYTHS

The fewer the carbohydrates, healthier you are- Choosing the healthiest
carbohydrates, especially whole grains, is important for health and well-
being. Refined carbohydrates should be avoided however, choosing whole
grains is associated with a decreased risk of chronic diseases and premature
mortality.
Oils/Margarine have fewer calories than Ghee/butter- Ghee/Butter and Oils/
Margarine have about the same amount of calories. Margarine, which is
made from vegetable oils, was seen as a healthier alternative to butter
(which contains cholesterol and saturated fat), but later it was found that
some margarines are actually unhealthier because they contain trans-fats,
which have even more adverse effects on cholesterol and heart health.
Apples and brinjals are rich in iron because they turn brown when cut- One
of the greatest myths about apples and brinjals is that they are good sources
of iron. They are an excellent source of fibre but not of iron. This change in
colour is an enzymatic reaction and has nothing to do with iron.
Milk should be avoided after eating fish- A lot of Indians think that drinking
milk right after consuming fish causes skin disease like leukoderma, or white
patches on skin. This is not true.
Drinking water in between meals affects digestion- Most people think that
drinking water during meals will affect the capacity to digest food. The truth
is that drinking water simply fills up stomach and as a result one tends to eat
less which is especially good when someone is trying to lose weight.