BALANCED DIET
Balanced diet is the diet containing variety of foods in such quantities and proportions, which fulfils the needs for all essential nutrients, necessary to maintain optimal health, growth and reserves.
Foods are conventionally grouped as: (a) cereals and millets, (b) pulses, legumes and nuts, (c) vegetables and fruits, (d) animal foods, e.g. milk, milk-products, eggs, fish, meat, etc. and (d) oils/fats and sugar.
Foods are also grouped according to predominant functions as: (a) energy-rich foods, i.e. carbohydrates and fats, (b) body-building foods, i.e. proteins, and (c) protective foods, i.e. vitamins and minerals.
Principles: General characteristics of a balanced diet, based on dietary goals from various sources (prudent diet; WHO) are as follows:
• Quantitatively, it should fulfil recommended daily allowances (Table 5.1) for all nutrients.
• Qualitatively, it should provide 15-20% of calories from proteins, 20-30% by fats* and rest 50-60% from carbohydrates, along with all desired micronutrients. *However, not more than 10% calories should be from saturated fats.
• It should contain adequate mix of different foodstuffs, e.g. cereals, pulses, vegetables, milk and other animal products, according to local dietary habits, customs and economic capacity.
• Various types of mixed diets include Double mix (cereals + pulses), Triple mix (cereals + pulses + vegetables) or Quadri-mix (cereals + pulses + vegetables+animal food). Cereal-pulse combination (rice-dal, chapati-dal) is a very rational dietary practice, as cereal proteins are deficient in lysine and pulse proteins in methionine. Consuming them together complements each other's amino acid deficiency to increase the nutritive value of food.
• Daily salt intake should not exceed gt;5 gm/day, though higher intake may be necessary in tropical countries, e.g. India.
• A balanced diet should also provide for adequate quality and quantity of other nutrients, e.g. vitamins and minerals, and non-nutrients, e.g. fibres, antioxidants and phytochemicals which bestow positive health benefits.
• It should be palatable, digestible and hygienic.
• Junk foods, e.g. colas, wafers, etc. should be restricted. Food pyramid: Food pyramid is a graphic representation of the balanced diet with grossly recommended frequency and quantity of various food groups. It may vary according to the age, dietary habits and lifestyle (Fig. 5.8). Healthy plate or my plate concept, designed by the national institute of nutrition, Hyderabad is an easy to understand visual guide to display food from all food groups required in a healthy individuals plate, to ensure consumption of necessary nutrients in right quantity and right proportions, to prevent hidden hunger and protection from diseases.
5.8