Balanced diet
Dr K N Prasad
Community Medicine
Definition
Balanced diet is the one which contains a variety
of foods in such quantities and proportions that
the need for energy, proteins, vitamins, minerals
and fats is adequately met for maintaining health,
vitality and general well being and also makes a
small provision for extra nutrients to withstand
short duration of leanness.
Objective is to safeguard the population from
nutritional deficiencies.
Principles of balanced diet/
Dietary goals
it should meet the energy intake from
Protein – 10-15% of energy intake
Fats- 15-30% of energy intake
Carbohydrate – remaining
Pattern of balanced diet vary in different
parts of the world
Each country have their own standards
Determining factors
1. Region
2. Economic status
3. Religion
4. Customs
5. Culture
6. Taboos
7. Taste
8. Habits of the people
Energy
energy requirement is defined as that level of
energy intake in relation to expenditure which
is least likely to result in obesity, heart disease
or prolong active life.
It is Individualised because
Basal metabolism- 1cal per kg body weight per
hour
Daily activities – walking, dressing, sitting, etc.
Occupational work- Light, moderate or heavy
Reference standards
Reference man: Aged 20-30 years weighs 60kg, free
from diseases and physically fit for active work, 8
hours work, 8 hours sleep, 4-6 hours sitting or other
routine works and 2 hours in walking , recreation or in
household activities.
Reference woman: Aged 20-30 years weighs 50kg,
free from diseases and physically fit for active work, 8
hours work, 8 hours sleep, 4-6 hours sitting or other
routine works and 2 hours in walking , recreation or in
household activities.
Factors affecting energy requirement
1. Age
2. Sex
3. Body composition
4. Physical activity
5. Working conditions
6. Physiological state
Energy requirement- adults
Reference Man: 45 cal / kg weight/per day
Reference Woman: 40 cal / kg weight/per
day
Reference Man- per day Reference Woman- per day
Light work – 2425 cal Light work – 1875 cal
Moderate work – 2875 Moderate work – 2225 cal
cal Heavy work – 2925 cal
Heavy work – 3800 cal
Energy- vulnerable group
Pregnant woman - daily reqt + 300 cal per day
Lactating mother(0-6 months) - daily reqt + 550 cal per day
Lactating mother(7-12months) - daily reqt + 400 cal per day
Children – rapid growth period needs 100-120 cal per day
and later on 80-90 cal per day
Puberty – requriement is same as adults
Adults – generally 2% decline of resting metabolism for each
decade for adults
After 40 years – reduce by 5% each decade till 60 years
After 60 years – reduce 10% each decade
Proteins
Infections , worm infestations, emotional disturbances,
stress situations
Protein quality ( Protein energy ratio)
=Energy from protein X 100
Total energy intake
Ratio of protein calorie to the total energy calories
Reference Man- 8.3 %
Reference Woman- 9.1%
Pregnant woman- 10%
Lactating mother-11%
If PE is less than 4 % unable to satisfy the protein requirement
Recommended- 15-20% of total calorie intake
Protein intake
Intake is expressed in terms of Grams per Kg body
weight
ICMR recommends 1 gram per Kg body weight for
adults
Infants – 2 Gms per kg body weight ( first 6months)
1.5 - 1.8 Gms per kg body weight till 10 years
Adolescents- 1.2 to 1.4 gms per kg body weight
During pregnancy- additional 14 gms per day
During lactation – 25 gms per day ( 0-6 months )
Protein
no extra recommendations for elderly
higher intake of protein does not confers
great benefit
Surplus quantity intake in more harmful
than beneficial
Amino acids
Requirement of amino acids decreases
sharply and age advances
EAA requirement expressed in Mgms per
kg body weight
Infants – 742 mg
Pre children- 352 mg
School children – 260 mg
Adults – 84 mg
Fats
During infancy – fats constitutes 50% of total
energy intake
Adults – fat constitutes 20% of total energy
intake
50% should be EFA from Vegetable oils
Requirement of EFA ranges from 3-6% of
energy intake in young children
Recommended as equal proportion of Visible
and invisible fats in the diet for all age groups.
Fat intake
Group Intake per day Percentage Percentage
in Grams of total of EFA per
energy day
Reference man 20 9 3
& woman
Pregnant 30 12.5 4.5
woman
Lactating 45 17.5 5.7
mother
Children 22- 25 15 3
Carbohydrate
Intake should be 50-70% of total
energy intake
In India, 90% of energy intake is
mainly from Carbohydrates.
Thought for the day
what you do not want others to
do to you, do not do to others.
- Confucius
Thank you
