Balanced Diet

BALANCED DIET
AND
FOOD GROUPS
BALANCED DIET
A Balanced diet is defined as one which
contains different items of food in such
quantities and proportions that the need of
all the nutrients is adequately met.
FACTORS AFFECTING THE
NUTRITIONAL REQUIREMENT
• Age
• Sex
• Body Size
• Physiological Conditions
• Climate
• Physical Activity
AGE:
Nutritional requirement is more during the

periods of body growth & development.
e.g. Birth to Six years.
Adolescent years.
At these stages growth is fast therefore
Nutrients required more are- Body Building
nutrients such as Protein, Calcium & Iron.
SEX:
Men are more active than women so they

need more energy than women of same
age group. Muscular tissues are more in
men, their body size is larger, therefore,
boys of growing age need more body
building nutrients ( Proteins, Calcium) as
compared to girls of same age.
BODY SIZE:
Among two persons of same age but

different weight , the person with more
weight will have higher requirement for
protein, energy as compared to others.
Requirement of protein is 1gm/kg body
weight.
PHYSIOLOGICAL CONDITIONS:
* PREGNANCY
* LACTATION
* CONVALESCENCE AFTER
PROLONGED DISEASE
* POST OPERATIVE STAGE
Requirement of Proteins, Calories, Iron,
Calcium & Vitamin B Complex increases.
CLIMATE:
People living in cold conditions consume

more of energy as compared to those
living in Hot Conditions.
PHYSICAL ACTIVITY
* SEDENTARY WORK - Office work
- Bank Employees
- Teachers
* MODERATE WORK - Students
- House Wives
* HEAVY WORK - Maid Servants
The more your work, more will be the
requirement of energy.
CLASSIFICATION OF FOODS
For planning a Balanced diet different
items of food are required, which are
classified as :-
• Based on their Functions.

• Based on their Nutritive Value.
• Based on their Type.
BASED ON THEIR FUNCTIONS
FOOD
ENERG YIELDING BODY PROTECTIVE

FOODS BUILDING FOODS
FOODS
• ENERGY YIELDING FOODS
carbohydrates
Fats
• CARBOHYDRATES – Potato,
Root-Vegetables, Sugar, Jaggery.
• FATS- Butter, Ghee, Oil, Oil Seeds

BODY BUILDING FOODS:
• They are required for tissue formation &

repair of tissues.
They are PROTIENS
MINERALS
• There sources are – Milk, Curd, Cheese,
Eggs, Meat, Fish, Cereals, Pulses,
Dry fruits, Beans, Groundnut etc.
PROTECTIVE FOODS
They are required for the regulation of body

processes & protection against diseases -
All sources of Vitamins & Minerals e.g.
milk, curd, fruit, green leafy vegetables &
other vegetables.
BASED ON NUTRITIVE VALUE
FOOD
CARBOHYDRATE PROTIEN VITAMIN SUGAR OTHER

RICH FOOD RICH FOOD & NUTRIENTS
&
MINERAL
RICH FATS
FOOD
* CARBOHYDRATE RICH FOODS ARE –
Rice, Wheat, Maize, Millets, Potatoes, Sweet potato, Colocasia etc.
** PROTIEN RICH FOODS –

Milk, Curd, Cheese, Khoa, Meat, Fish, Egg, Pulses, Peas, Rajmah,
Soyabean & Nuts.
*** VITAMIN & MINERAL RICH FOODS –
Green leafy vegetables – such as -
Spinach, Fenugreek, Mustard Leaves, Carrot & Radish leaves,
Yellow & Orange fruits – Mango, Papaya, Tomato, Citrus fruits.
****FATS & SUGARS - Ghee, Oil, Butter, Sugar, Jaggery and Honey.
*****Other Nutrients & fibre rich foods – whole grain cereals & pulses,
fruits as apple, melon etc.
SEVEN FOOD GROUP PLAN
Food Group Foods included Nutritional contribution
I Cereals Carbohydrates, B-complex vitamins
II Pulses/meat, fish, eggs Protein, B-complex vitamins
III Vegetable Group A – Green Vitamins and minerals

leafy vegetables, fruits
IV Vegetable Group B – root Carbohydrates, minerals, fibre

Vegetables and other
vegetables
V Milk and milk products Protein, calcium
VI Fats and oils

Energy and fat soluble vitamins
VII Sugar and Jaggery

Carbohdrates
FIVE FOOD GROUP
Food Group Food stuffs included Nutritional
Contribution
Food Group I Wheat, rice, maize, millets, jowar etc. potatoes, Energy giving
Cereals and root vegetables sweet potato, colocasia, yam etc. foods
Food Group II Milk, curd, cheese, khoa etc. pulses, peas, rajmah, Protein rich foods
Milk and milk products, gram, cashew nuts, almonds, groundnut, meat, fish
pulse, dry fruits, oil seeds, eggs
meat, fish eggs
Food Group III Mustard leaves, spinach, fenugreek, radish and Minerals and
Green leafy vegetables and carrot leaves etc yellow and orange fruits and vitamin rich foods
fruits vegetables such as papaya, mango, tomato, carrots,
citrus fruits, e.g. orange, lemon mussami etc., guava,
amla etc.
Food Group IV Beans, brinjals, lady’s finger gourds etc. apple, Minerals, vitamins
Other vegetables and fruits banana, litchi, peaches etc. and fiber rich
foods
Food Group V Sugar, jaggery, honey etc. vegetables oitls, ghee, Energy rich foods
Sugars, fats and oil butter etc.
Thank You

Balanced Diet

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BALANCED DIET

Nutritional requirement is more during the

Men are more active than women so they

Among two persons of same age but

People living in cold conditions consume

• Based on their Functions.

ENERG YIELDING BODY PROTECTIVE

• FATS- Butter, Ghee, Oil, Oil Seeds

• They are required for tissue formation &

They are required for the regulation of body

CARBOHYDRATE PROTIEN VITAMIN SUGAR OTHER

** PROTIEN RICH FOODS –

I Cereals Carbohydrates, B-complex vitamins

II Pulses/meat, fish, eggs Protein, B-complex vitamins

III Vegetable Group A – Green Vitamins and minerals

IV Vegetable Group B – root Carbohydrates, minerals, fibre

V Milk and milk products Protein, calcium

VI Fats and oils

VII Sugar and Jaggery

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