Dietary Requirements and Balanced Nutrition

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Dietary Requirements and Balanced Nutrition

• Lalita Bhattacharjee
• Nutritionist
• National Food Policy Capacity Strengthening
  Programme
• Training on Food and Nutrition Background for
  Policy Analysis
• CIRDAP
• 8 January 2007

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Food Groups
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Energy giving foods

• Various cereals (rice, wheat , maize) and millets
  (pearl millet, sorghum) 350 kcal/100g 6-12 g
  protein/100g
• Roots and tubers (potato, yam, tapioca) 100 -120
  kcal/100g
• Nuts, oilseeds, dry fruits over 500 kcal/100g
• Sugar ( 400kcal/100g) oils and fats( 900
  kcal/100g)

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Body building foods

• Milk and milk products like yoghurt, curds,
  cheese , cottage cheese
• Flesh foods like meat, fish, poultry and eggs
• Pulses (chick pea, pigeon pea, lentils, green
  gram)pulse flours (chick pea flour, soy flour)
  legumes (dried beans,broad beans, soy beans,
  kidney beans) soy products (soy bean curd, soy
  milk)
• Oilseeds, oilseed flour , nuts

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Protective foods

• Our body needs a variety of foods that protect
  and regulate our body functions and keep us
  healthy
• These foods also give us immunity against
  illnesses
• Foods rich in protein, vitamins and minerals are
  termed as protective foods
• They include milk and milk products,eggs, liver,
  DGLVs, YOVs, YOFs, citrus and all fruits

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Protective foods

• Iron rich foods like all DGLVs, liver, fish,
  molasses (jaggery), whole grains which are
  required for healthy blood formation
• Vit.A rich foods like DGLVs , YOVs ( carrots, red
  pumpkin, ripe tomato) YOFs (papaya, ripe mango)
  and liver, fish, egg yolk, milk and butter
• Vit.C rich foods like goose berry,guava, lemon,
  orange, green chillies, germinated legumes,
  tamarind, berries, orange, etc.

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Fluid - the forgotten factor

• Water needed for transporting nutrients oxygen
  to the body via the blood and lymphatic system
• Helps maintain BT
• Lubricates the joints to keep them moving freely
• Removes body wastes
• Serves as a medium for several body reactions
• Maintains blood volume

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Dont wait until you are thirsty

• While it depends on weight, climate and activity
  levels, it is recommended that we take about 2
  1/2 to 3 L of fluid /d ( 8 glases /drink every
  hour of a working day)
• Those who exercise need even more fluid
• This is important if your workouts are in hot and
  humid climates since sweating increases the loss
  of fluids

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Determine your correct weight

• Children Use the weight for age or weight for
  height as compared to the reference standard
• Adults Use Body Mass Index (BMI) weight (kg)
  / height ( metres squares)
• A person with desirable weight should have BMI
  between 18.5 - 24.9
• If ones weight is low he should eat nutrient and
  energy dense foods if one gains weight, he
  should reduce certain foods such as sugar fat
  and undertake exercise

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WHATS YOUR FLUID

• Water Always a great choice, drink it hot /cold
  /try adding a sliced lemon or lime cordial
• Milk - good way to get calcium, B2, protein and
  fluid, try low fat milk/milk shake blended with
  your favourite fruit or flavouring
• Juice High in vitamins and minerals, good way
  to start the day

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Whats your fluid (Contd)

• Tea Contains anti oxidants and is a healthy
  drink, try with lemon, green tea or the type you
  drink ( avoid strong decoctions) coffee shown
  to improve concentration levels, take with milk ,
  in moderation, try cooled coffee poured over ice
  cubes for a hot days treat Soup Good supplier
  of fluids, minerals vitamins, start the meal
  with a soup Soft drinks Lots of varieties
  Aerated drinks/cola beverages - restrict/take in
  moderation!
• Fruits and vegetables contain up to 80 water
  aim for 5 servings/d desserts - good source of
  fluid

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Whats your fluid (Contd)

• Tea Contains anti oxidants and is a healthy
  drink, try with lemon, green tea or the type you
  drink ( avoid strong decoctions) coffee shown
  to improve concentration levels, take with milk ,
  in moderation, try cooled coffee poured over ice
  cubes for a hot days treat Soup Good supplier
  of fluids, minerals vitamins, start the meal
  with a soup Soft drinks Lots of varieties
  Aerated drinks/cola beverages - restrict/take in
  moderation!
• Fruits and vegetables contain up to 80 water
  aim for 5 servings/d desserts - good source of
  fluid

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EAT A VARIETY OF FOODS FROM THE BASIC FIVE

• To obtain all the essential nutrients in adequate
  quantities as required by the body, eat a variety
  of foods
• No food can supply all of the nutrients , so you
  need to take a variety of foods from the basic
  five food groups