Balanced Diet

Concept Explanation

Balanced Diet

Balanced diet: A balanced diet is the first condition necessary for good health. A balanced diet is one that provides all the nutrients required by the body in correct proportions. The nutrients required by our body are proteins, carbohydrates, fats, vitamins and minerals. For example, if our diet lacks the mineral iron, we may get a disease called anaemia.

The main objectives of the balanced diet include:

To avoid malnourishment and other nutritional deficiency diseases.

Include a high amount of fruits, vegetables,legumes,nuts and whole grains.

For a healthy weight and energy balance.

To provide essential nutrients required for proper functioning and maintenance of cells,tissues and organs of our body.

Limited consumption of saturated fats, processed food, junk foods,simple sugar, iodized salt, sodium etc.

On the basis of amount required nutrients can be divided into two types:

Micronutrients: These are the nutrients required in small amount.e.g.: Phytochemical, antioxidants, vitamins and minerals required in small amount.

Macronutrients: These are the nutrients required in large amount.e.g.: Carbohydrates, fats, proteins and fibres etc.

Both type of nutrients are important for good health. An imbalance diet may lead to deficiency diseases.

Carbohydrates: These are vital source of nutrients which provide to our body. Glucose produced by converting the carbohydrates is utilized as asource of energy fort he cells,tissues, tissues organs. Source of carbohydrates are cereal, grain, potatoes, processed cheese, corn, lentils, peanuts, peas, whole-grain bread, pasta,milk, refined sugar etc.

Fats : These are considered as the most concentrated source of energy.There are two types of fats: saturated and unsaturated fats. Sources of fats are Almonds, ghee, red meat, cheeese, butter, walnuts, cream, oils etc. There are no such deficiency disease other than skin and nervous disorders. Excess of fats leads to obesity.

Proteins: They are the building blocks of body as they provide metabolism and strength to the body.They are made up of smaller units of amino acids.Sources of protein are almonds, eggs, chicken, fish, seafood, beans, soya, pulses, cheese, yoghurt, broccoli, milk and other dairy products. Deficiency of protein results in diseasses like kwashiorkor, weight loss, marasmus, etc.

Vitamins: These are the ortgainc compounds, which helps in performing biological functions of a living organism. It is a vital nutrient that should be included in our daily diet in a required quantity. Sources of vitamin are milk, cheese, egg, liver, red meat, poultry, fish oils, green leafy vegetables, dark coloured fruits and vegetables, vegetable oils, cereals and pulses, peanuts etc. Deficiency of vitamin causes problems related to eyes, teeth,gums,skin and growth. other disease include scurvy, Rickets, Beriberi, etc.

Minerals: There are many examples of minerals in food, these are calcium,phosphorus,potassium,sodium,iodine,iron,magnesium etc. We get diifferent minerals from different foods.For eg: We get calcium from almonds, carrot, milk, canned fish, papaya, garlic and cashews.

y our body are proteins, carbohydrates, fats, vitamins and minerals. For example, if our diet lacks the mineral iron, we may get a disease called anaemia.

The main objectives of the balanced diet include:

To avoid malnourishment and other nutritional deficiency diseases.

Include a high amount of fruits, vegetables,legumes,nuts and whole grains.

For a healthy weight and energy balance.

To provide essential nutrients required for proper functioning and maintenance of cells, tissues and organs of our body.

Limited consumption of saturated fats, processed food, junk foods,simple sugar, iodized salt, sodium etc.

On the basis of amount required nutrients can be divided into two types:

Micronutrients-These are the nutrients required in small amount.e.g.: Phytochemical, antioxidants, vitamins and minerals required in small amount.

Macronutrients- These are the nutrients required in large amount.e.g.: Carbohydrates, fats, proteins and fibres etc.

Both type of nutrients are important for good health. An imbalance diet may lead to deficiency diseases.

Carbohydrates:

These are vital source of nutrients which provide to our body.Glucose produced by converting the carbohydrates is utilized as asource of energy fort he cells,tissues, tissues organs.Source of carbohydrates are cereal,grain,potatoes,processed chesse,corn,lentils,peanuts,peas, whole-grain bread, pasta,milk, refined sugar etc.Deficiency of carbohydrates results in a deficiency disease called as hypoglycemia.

Fats :

These are considered as the most concentrated source of energy.There are two types of fats: saturated and unsaturated fats.Sources of fats are Almonds,ghee,red meat,cheeese,butter,walnuts.cream.oils etc.there are no such deficiency disease other than skin and nervous disorders.

Proteins:

They are the building blocks of body as they provide metabolism and strength to the body.They are made up of smaller units of amino acids.Sources of protein are almonds,eggs,chicken,fish,seafood,beans,soya,pulses,cottage cheese, yoghurt,broccoli, milk and other dairy products.

Deficiency of protein results in diseasses like kwashiorkor, weight loss, marasmus, etc.

Vitamins:

These are the ortgainc compounds, which helps in performing biological functions of a living organism. It is a vital nutrient that should be included in our daily diet in a required quantity. Sources of vitamin are milk,cheese,egg,liver,red meat,poultry,fish oils,green leafy vegetables,dark coloured fruits and vegetables,vegetable oils,cereals and pulses, peanuts etc. Deficiency of vitamin causes problems related to eyes, teeth,gums,skin and growth. other disease include scurvy, Rickets,Beriberi, etc.

Sample Questions

(More Questions for each concept available in Login)

Question : 1

Goitre is caused due to deficiency of ______________
A. Vitamin A	B. Fluorine	C. Iodine	D. Vitamin C
Right Option : C
View Explanation

Question : 2

A dietary deficiency disease is _______________________
A. Anaemia	B. Diabetes	C. Tetanus	D. Certinism
Right Option : A
View Explanation

Question : 3

When a child is advised to eat more meat, butter; milk and eggs, it means the child is suffering from _________________
A. Osteomalacia	B. Kwashiokar	C. Anaemia	D. Night - blindness
Right Option : B
View Explanation

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Balanced Diet

Balanced Diet

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