Balanced Diet, Nutrients, and Health Impact

 
B
A
L
A
N
C
E
D
 
D
I
E
T
A
N
D
N
U
T
R
I
E
N
T
S
 
W
H
A
T
 
I
S
 
B
A
L
A
N
C
E
D
 
D
I
E
T
?
?
?
 
A
 
balanced
 
diet
 
means
 
getting
 
the
 
right
 
types
 
and
amounts
 
of
 
foods
 
and
 
drinks
 
to
 
supply
 
nutrition
 
and
energy
 
for
 
maintaining
 
body
 
cells,
 
tissues,
 
and
organs,
 
and
 
for
 
supporting
 
normal
 
growth
 
and
development.
 
F
O
O
D
 
P
Y
R
A
M
I
D
 
NUTRIENTS
 
2
 
types
 
of
 
nutirents-
 
1.
 
Major-
 
protein,carbohydrate,fats
2.
 
Micro-
 
minerals-
calcium,magnesium,phosphorus,zinc,selenium
Vitamins-
 
a,d,e,k,c,b
 
group
Water
 
P
R
O
T
E
I
N
S
 
1.
 
Helps
 
in
 
tissue
 
and
 
muscle
 
building
2.
 
Boost
 
up
 
immunity
3.
 
Helps
 
to
 
maintain
 
fluid
 
balance
4. 
Healing
Deficiency-
 
muscle
 
wasting,
 
weight
 
gain,
 
poor
immunity
 
and
 
low
 
hb.
Sources-
 
milk
 
and
 
milk
 
products,
 
soya
bean,beans,dals,egg,chicken,fish.
 
C
A
R
B
O
H
Y
D
R
A
T
E
S
 
1.
 
Energy
 
giving
 
compound
 
necessary
 
for
 
daily
 
activity
2.
 
Necessary
 
for
 
proper
 
working
 
of
 
brain,heart,nervous
tissue.
 
2
 
types
 
of
 
carbohydrate
A.
 
Simple-
 
refined
 
flour,
 
glucose
B
 
complex-
 
fibers
 
Role
 
of
 
fiber:
 
helps
 
in
 
weight
 
reduction,
 
proper
 
bowel
movement
 
and
 
healthy
 
intestine
 
Sources:
 
wheat,oats,brans,vegetables,whole
 
cereals
and
 
pulses,
 
fruits.
 
W
H
A
T
 
H
A
P
P
E
N
S
 
I
F
 
I
T
 
I
S
 
I
N
 
E
X
C
E
S
S
O
R
 
L
O
W
?
?
 
Excess-
 
weight
 
gain,diabetes
 
mellitus,
 
insulin
resistance,
 
CAD
Deficiency-
 
constipation,low
 
mental
performance,ketoacidosis.
 
F
A
T
S
 
The
 
main
 
function
 
is
 
to
 
give
 energy
Important
 
for
 
transport
 
of
 
vitamins
 
a,d,e,k
Covers
 
organs
 
acts
 
as
 
insulators to
 
our
 
vital
 
organs
 
like
heart,kidney,liver.
Types
 
of
 
fats:
 
saturated
 
and
 
unsaturated.
Saturated-
 
solid
 
at
 
room
 
temperature
 
ghee,butter,coconut
 
oil..
Unsaturated-
liquid
 
at
 
room
 
temperature,
 
omega
 
3
 
fatty
 
acid
 
omega
 
6
fatty
 
acid…
 
good
 
for
 
our
 
health
Sources:
 
olive
 
oil,rice
 
bran
 
oil,
 
soyabean oil,groundnut
 
oil,mustard
 oil
Good
 
source
 
of
 
omega
 
3
 
fatty
 
acid-
 
almonds,fish,walnuts.
Deficency-
 
vitamin
 
deficiency,dry
 
skin,nervous
 
disorders
Excess-
 
weight
 
gain,elevated
 
blood
 
lipid
 
levels,CAD
 
R
D
A
 
F
O
R
 
M
A
J
O
R
 
N
U
R
T
R
I
E
N
T
S
 
Carbohyrates-
 
65%
 
of
 
total
 
diet
 
Proteins-
 
0.8gm
/kg
 
of
 
body
 
weight
 
Fats
 
 
0.5-1 gm /kg
 
W
H
A
T
 
I
F
 
O
U
R
 
D
A
I
L
Y
 
D
I
E
T
 
L
A
C
K
 
A
L
L
 
T
H
E
S
E
N
U
T
R
I
E
N
T
S
?
?
?
 
It
 
leads
 
to
 
a
 
condition
 
called
 
Protein
 
energy
malnutrition
 
simply
 
called
 
as
 
malnutrition.
Cases
 
of
 
cancers
 
has
 
increased
 
two
 
fold.
Reason???
 
Lack
 
of
 
fiber
 
in
 
diet
So
 
what's
 
the
 
remedy????
 
Inclusion
 
of
 
Protein 
supplements
 
in
 
our
 
diet.
Inclusion
 
of
 
high
 
fiber 
supplements
 
and
 
food
 
in
diet.
 
Macro
 
Minerals
 
Potassium
Calcium
Phosphorous
Iodine
Sodium
 
Trace
 
Minerals:
 
Copper
Iron
Fluorine
 
/Fluoride
Zinc
 
V
I
T
A
M
I
N
S
 
Are
 
complex
 
organic
 
substances
Normal
 
growth,
 
maintenance,
 
Your
 
body
 
cannot
produce
 
all
 
vitamins
 
you
 
can 
get
 
those
 
by
 
eating
a
 
nutritious
 
diet.
Fat-
soluble
 
vitamins:
 
carried
 
in
 
fatty
 
parts
 
of
foods
 
and
 
dissolve
 
in
 
fats
 
(body
 
stores
 
them
in
 
fat.
)
Water-
soluble
 
vitamins:
 
dissolve
 
in
 
water
(body
 
does
 
not
 
store
 
them)
 
F
A
T
 
S
O
L
U
B
L
E
V
I
T
A
M
I
N
S
 
This
 
group
 
of
 
vitamins
need
 
fat
 
for
 
their
absorption.
 
Deficiency
 
of
 
vit
 
D
 
lead
 
to
bone
 
disorders
 
Deficiency
 
of
 
vit
 
A
 
leads
to
 
night
 blindness,poor
eyesight,skin
 
problems
 
Deficency
 
of
 
vit
 
E
 
leads
 
to
skin
 
disease
 
and
problems
 
Vit
 
K
 
deficiency
 
leads
 
to
poor
 
blood
 
clotting..
 
 
ADEK
H
e 
st
eals 
Ri
kshaw at 
Night
 dark 
s
ky
 
 
K  - Haemorrhage
E -  sterility
D -  Rickets
A - Night Blindness
C - Scarvy
 
V
ITAMIN
 
A
 
F
u
n
c
t
i
o
n
:
 
P
r
o
m
o
t
e
 
g
o
o
d
 
v
i
s
i
o
n
,
n
o
r
m
a
l
 
g
r
o
w
t
h
,
 
a
n
d
 
h
e
a
l
t
h
y
 
n
e
r
v
e
f
u
n
c
t
i
o
n
 
S
o
u
r
c
e
s
:
 
L
i
v
e
r
,
 
y
e
l
l
o
w
 
&
 
o
r
a
n
g
e
f
r
u
i
t
s
 
a
n
d
 
v
e
g
e
t
a
b
l
e
s
,
 
p
e
a
r
s
,
a
n
d
 
b
r
o
c
c
o
l
i
 
P
r
e
v
e
n
t
s
:
s
k
i
n
 
p
r
o
b
l
e
m
s
 
a
n
d
u
n
h
e
a
l
t
h
y
 
h
a
i
r
,
 
p
o
o
r
 
v
i
s
i
o
n
 
a
n
d
n
i
g
h
t
 
b
l
i
n
d
n
e
s
s
 
T
O
X
I
C
I
T
Y
 
c
a
n
 
c
a
u
s
e
 
l
i
v
e
r
 
d
a
m
a
g
e
a
n
d
 
s
e
v
e
r
e
 
b
i
r
t
h
 
d
e
f
e
c
t
s
.
 
Carotene
 
in
 
carrots
converts
 
to
 
Vitamin
 
A
 
nyctalopia
:
 
I
nability
 
to
see
 
clearly
 
in
 
dim
 
light;
 
due
 
to
 
a
deficiency
 
of
 
vitamin
 
A
 
or
 
to
 
a
retinal
 
disorder.
 
N
I
G
H
T
 
B
L
I
N
D
N
E
S
S
 
V
ITAMIN
 
D
 
F
u
n
c
t
i
o
n
:
 
F
o
r
m
a
t
i
o
n
 
o
f
 
s
t
r
o
n
g
 
B
o
n
e
s
 
&
T
e
e
t
h
 
S
o
u
r
c
e
s
:
 
D
a
i
r
y
 
P
r
o
d
u
c
t
s
,
 
s
e
a
f
o
o
d
,
 
e
g
g
s
,
m
u
s
h
r
o
o
m
s
,
 
c
e
r
e
a
l
,
 
s
u
n
s
h
i
n
e
 
P
r
e
v
e
n
t
s
:
 
M
a
l
a
b
s
o
r
p
t
i
o
n
 
o
f
 
c
a
l
c
i
u
m
;
R
i
c
k
e
t
s
 
/
 
O
s
t
e
o
p
o
r
o
s
i
s
T
O
X
I
C
I
T
Y
 
=
 
 
c
a
l
c
i
u
m
 
b
u
i
l
d
 
u
p
 
/
 
b
o
n
e
 
s
p
u
r
s
 
R
I
C
K
E
T
S
 
A
 
deficiency
 
disease
 
resulting
 
from
 
a
 
lack
 
of
 
Vitamin
 
D
 
or
 
from
insufficient
 
exposure
 
to
 
sunlight.
 
Characterized
 
by
 
softening
 
of
 
developing
 
bone,
 
bow 
legs,
malnutrition,
 
and
 
enlargement
 
of
 
the
 
liver and
 
spleen.
 
V
ITAMIN
 
E
 
(
ALPHA
 
TOCOPHEROL
)
 
F
u
n
c
t
i
o
n
:
 
A
n
t
i
o
x
i
d
a
n
t
;
s
l
o
w
s
 
d
o
w
n
a
g
i
n
g
,
 
p
r
o
m
o
t
e
s
 
h
e
a
l
t
h
y
 
s
k
i
n
 
&
 
h
a
i
r
 
S
o
u
r
c
e
s
:
N
u
t
s
,
 
s
e
e
d
s
,
 
g
r
e
e
n
 
l
e
a
f
y
vegetables,
 
avacados,
 
grains
 
(germ)
 
P
r
e
v
e
n
t
s
:
 
 
C
e
l
l
u
l
a
r
 
d
e
g
e
n
e
r
a
t
i
o
n
 
 
 
T
O
X
I
C
I
T
Y
 
c
a
n
 
c
a
u
s
e
 
b
l
u
r
r
e
d
v
i
s
i
o
n
,
 
n
a
u
s
e
a
,
 
d
i
a
r
h
e
a
,
 
d
i
z
z
i
n
e
s
s
,
f
a
t
i
g
u
e
 
V
ITAMIN
 
K
 
F
u
n
c
t
i
o
n
:
 
A
s
s
i
s
t
s
 
w
i
t
h
 
b
l
o
o
d
c
l
o
t
t
i
n
g
;
 
e
s
s
e
n
t
i
a
l
 
f
o
r
 
b
o
n
e
 
h
e
a
l
i
n
g
a
n
d
 
b
o
d
y
 
r
e
p
a
i
r
.
 
S
o
u
r
c
e
:
 
D
a
r
k
 
g
r
e
e
n
,
 
l
e
a
f
y
v
e
g
e
t
a
b
l
e
s
,
 
c
a
b
b
a
g
e
,
 
l
i
v
e
r
,
c
a
u
l
i
f
l
o
w
e
r
.
 
P
r
e
v
e
n
t
s
:
 
H
e
m
o
r
r
h
a
g
i
n
g
N
o
 
k
n
o
w
n
 
T
O
X
I
C
I
T
Y
 
V
ITAMIN
 
C
 
(
ASCORBIC
 
ACID
)
F
u
n
c
t
i
o
n
:
 
A
i
d
s
 
i
n
 
w
o
u
n
d
h
e
a
l
i
n
g
,
 
h
e
l
p
s
 
p
r
o
m
o
t
e
h
e
a
l
t
h
y
 
i
m
m
u
n
e
 
s
y
s
t
e
m
,
f
o
r
m
s
 
c
o
l
l
a
g
e
n
.
 
S
o
u
r
c
e
s
:
 
C
i
t
r
u
s
 
F
r
u
i
t
s
,
C
a
n
t
a
l
o
u
p
e
,
 
s
t
r
a
w
b
e
r
r
i
e
s
,
p
i
n
e
a
p
p
l
e
,
 
b
r
o
c
c
o
l
i
 
P
r
e
v
e
n
t
s
:
 
S
c
u
r
v
y
T
O
X
I
C
I
T
Y
 
=
 
a
c
i
d
 
s
o
r
e
s
 
i
n
s
o
f
t
 
t
i
s
s
u
e
s
 
o
f
 
m
o
u
t
h
 
W
A
T
E
R
 
S
O
L
U
B
L
E
 
Vit
 
c
 
defiency
 
leads
 
to
 
scurvy,poor
 
wound
healing,anemia,heart
 
problems
 
S
C
U
R
V
Y
 
A
 
lack
 
of
 
(DEFICIENCY)
 
of
 
Vitamin
C
characterized
 
by
 
weakness,
 
anemia,
bruising,
 
inflamed
 
pores,
 
bleeding
gums
 
and
 
loose
 
teeth.
 
B 
V
ITAMINS
….
 
Vitamin
 
Complex
a
 
GROUP
 
of
 
vitamins…..
 
B1
 
=
 
Thiamine
B2
 
=
 Riboflavin
B3
 
=
 Niacin
B6
 
= 
Pyridoxine
B9
 
=
 
Folacin
 
/
 
Folic
 
Acid
B12
 
=
 
Cobalamin
 
V
ITAMIN
 
B1
=T
HIAMINE
 
F
u
n
c
t
i
o
n
:
 
H
e
a
l
t
h
y
 
n
e
r
v
e
f
u
n
c
t
i
o
n
 
a
n
d
 
m
u
s
c
l
e
 
t
i
s
s
u
e
,
d
i
g
e
s
t
i
v
e
 
s
y
s
t
e
m
,
 
e
n
e
r
g
y
m
e
t
a
b
o
l
i
s
m
.
 
S
o
u
r
c
e
s
:
M
i
l
k
,
 
g
r
a
i
n
s
,
p
o
u
l
t
r
y
,
 
f
i
s
h
,
 
d
r
i
e
d
 
b
e
a
n
s
 
P
r
e
v
e
n
t
s
:
 
B
e
r
i
b
e
r
i
N
o
 
k
n
o
w
n
 
T
O
X
I
C
I
T
Y
 
B
E
R
I
B
E
R
I
 
Caused
 
by
 
a
 
deficiency
 
of
 
thiamine
(vitamin
 
B1)
 
that
 
affects
 
many
systems
 
of
 
the
 
body,
 
including
 
the
skin,
 
muscles,
 
heart,
 
nerves,
 
and
digestive
 
system.
.
 
Common
 
in
 
parts
 
of
 
Asia,
 
where
white
 
rice
 
is
 
the
 
main
 
food.
 
In
 
the
U.S.,
 
beriberi
 
is
 
primarily
 
seen
 in
people
 
with
 
chronic
 
alcoholism.
 
V
ITAMIN
 
B2
=R
IBOFLAVIN
 
F
u
n
c
t
i
o
n
:
 
G
r
o
w
t
h
,
 
n
e
r
v
e
 
f
u
n
c
t
i
o
n
,
d
i
g
e
s
t
i
o
n
,
 
w
o
r
k
s
 
w
i
t
h
 
p
r
o
t
e
i
n
 
f
o
r
m
a
i
n
t
e
n
a
n
c
e
,
 
e
n
e
r
g
y
 
m
e
t
a
b
o
l
i
s
m
.
 
S
o
u
r
c
e
s
:
 
M
i
l
k
,
 
g
r
a
i
n
s
,
 
g
r
e
e
n
v
e
g
e
t
a
b
l
e
s
,
 
m
e
a
t
,
 
f
i
s
h
 
P
r
e
v
e
n
t
s
 
P
r
e
m
a
t
u
r
e
 
a
g
i
n
g
;
 
C
h
e
i
l
o
s
i
s
N
o
 
k
n
o
w
n
 
T
O
X
I
C
I
T
Y
 
C
HEILOSIS
 
A
 
disorder
 
of
 
the
 
lips 
marked
 
by
 scaling 
and
fissures
 
at
 
the 
corners
 
of
 
the 
mouth;
 
caused
by
 
a 
lack
 
of 
(DEFICIENCY)
 
of
riboflavin
 
V
ITAMIN
 
B3
 
=
 
N
IACIN
 
F
u
n
c
t
i
o
n
:
 
P
r
o
m
o
t
e
s
 
h
e
a
l
t
h
y
s
k
i
n
 
a
n
d
 
t
i
s
s
u
e
s
,
 
d
i
g
e
s
t
i
o
n
,
a
n
d
 
n
e
r
v
o
u
s
 
s
y
s
t
e
m
.
 
S
o
u
r
c
e
s
:
 
M
i
l
k
,
 
g
r
a
i
n
s
,
p
o
u
l
t
r
y
,
 
f
i
s
h
.
 
P
r
e
v
e
n
t
s
:
 
P
e
l
l
a
g
r
a
N
o
 
k
n
o
w
n
 
T
O
X
I
C
I
T
Y
 
P
ELLAG
 
A
n
 
i
n
a
b
i
l
i
t
y
 
t
o
 
a
b
s
o
r
b
 
N
i
a
c
i
n
(
B
3
)
 
o
r
 
t
h
e
 
a
m
i
n
o
 
a
c
i
d
 
m
a
y
c
a
u
s
e
 
s
c
a
l
y
 
s
o
r
e
s
,
 
c
e
l
l
u
l
a
r
d
e
g
e
n
e
r
a
t
i
o
n
,
 
m
u
c
o
u
s
 
P
H
i
m
b
a
l
a
n
c
e
,
 
a
n
d
 
m
e
n
t
a
l
b
a
r
r
i
e
r
s
.
 
V
ITAMIN
 
B6
 
=
 
P
YRIDOXINE
 
F
u
n
c
t
i
o
n
:
 
H
e
a
l
t
h
y
 
b
r
a
i
n
f
u
n
c
t
i
o
n
,
 
f
o
r
m
a
t
i
o
n
 
o
f
 
r
e
d
b
l
o
o
d
 
c
e
l
l
s
,
 
i
m
m
u
n
e
 
s
y
s
t
e
m
s
u
p
p
o
r
t
.
 
S
o
u
r
c
e
s
:
 
B
e
a
n
s
,
 
l
e
g
u
m
e
s
,
n
u
t
s
/
s
e
e
d
s
,
 
e
g
g
s
 
,
m
e
a
t
/
f
i
s
h
.
 
P
r
e
v
e
n
t
s
:
H
e
l
p
s
 
f
i
g
h
t
 
i
n
f
e
c
t
i
o
n
.
N
o
 
k
n
o
w
n
 
T
O
X
I
C
I
T
Y
.
 
V
ITAMIN
 
B9=F
OLACIN
 
(F
OLIC
 
A
CID
 
/
F
OLATE
)
F
u
n
c
t
i
o
n
s
:
 
A
g
e
 
r
e
l
a
t
e
d
m
e
m
o
r
y
,
 
v
i
s
i
o
n
 
a
n
d
 
h
e
a
r
i
n
g
l
o
s
s
;
 
p
r
o
m
o
t
e
s
 
h
e
a
l
t
h
y
 
r
e
d
b
l
o
o
d
 
c
e
l
l
s
,
 
m
a
i
n
t
a
i
n
s
 
b
o
d
y
e
n
z
y
m
e
s
.
S
o
u
r
c
e
s
:
 
 
b
e
a
n
s
/
 
l
e
g
u
m
e
s
c
i
t
r
u
s
 
f
r
u
i
t
,
 
d
a
r
k
 
g
r
e
e
n
v
e
g
e
t
a
b
l
e
s
,
 
g
r
a
i
n
s
,
 
m
e
a
t
s
,
p
o
u
l
t
r
y
/
e
g
g
s
,
 
l
i
v
e
r
.
 
P
r
e
v
e
n
t
s
:
 
N
e
u
r
a
l
 
T
u
b
e
 
b
i
r
t
h
D
e
f
e
c
t
s
,
 
a
n
e
m
i
a
 
a
n
d
 
V
i
t
i
l
i
g
o
.
 
V
I
T
I
L
I
G
O
 
Skin
 
condition
 
in
 
which
 
there
 
is
 
a
loss
 
of
 
brown color
 
(pigment)
 from
areas
 
of
 
skin,
 
resulting
 
in
 
irregular
white
 
patches.
 
Caused
 
by
 lack
 
(DEFICIENCY) 
of
Vitamin
 
B
 
or
 
Folic
 
Acid
 
and
 
other
vitamins
 
such
 
a
 
B12,
 
C
 
and
 copper
& 
zinc.
 
V
ITAMIN
 
B12
 
=
 
C
OBALAMIN
 
F
u
n
c
t
i
o
n
:
 
H
e
a
l
t
h
y
 
r
e
d
 
b
l
o
o
d
 
c
e
l
l
 
&
 
m
a
r
r
o
w
,
n
e
r
v
o
u
s
 
s
y
s
t
e
m
 
f
u
n
c
t
i
o
n
,
 
s
t
r
o
n
g
 
i
m
m
u
n
e
s
y
s
t
e
m
.
 
I
m
p
r
o
v
e
s
 
m
e
n
t
a
l
 
e
n
e
r
g
y
,
 
m
e
m
o
r
y
,
p
r
o
t
e
c
t
s
 
a
g
a
i
n
s
t
 
a
l
l
e
r
g
i
e
s
 
a
n
d
 
t
o
x
i
n
s
 
(
c
y
a
n
i
d
e
i
n
 
c
i
g
a
r
e
t
t
e
s
)
 
S
o
u
r
c
e
s
:
 
M
i
l
k
,
 
e
g
g
s
,
 
l
i
v
e
r
,
 
d
a
i
r
y
 
p
r
o
d
u
c
t
s
,
f
i
s
h
,
 
a
n
d
 
s
h
e
l
l
f
i
s
h
 
P
r
e
v
e
n
t
s
:
P
e
r
n
i
c
i
o
u
s
 
A
n
e
m
i
a
,
 
i
n
t
e
s
t
i
n
a
l
 
m
a
l
a
b
s
o
r
p
t
i
o
n
T
O
X
I
C
I
T
Y
 
=
 
s
l
i
g
h
t
 
s
t
o
m
a
c
h
 
u
p
s
e
t
 
A
NEMIA
 
Chronic
 
disease
 
cause
 
by
lack
 
of
 
(DEFICIENCY)
of
 
Vitamin
 
B12
typified
 
by
 
abnormally
 
large
red
 
blood
 
cells.
 
Disturbs
 
the
 
nervous
 
system
causing
 
depression
 
and
drowsiness.
 
D
E
F
I
C
I
E
N
C
Y
 
A
N
D
S
U
P
P
L
E
M
E
N
T
S
 
The
 
normal
 
rda
 
for
 
mineral
 
and
 
vitamins
 
are
Calcium-
1-2g/d
Iron-
28-
30mg.d
Vit
 
A-
2400-
3000
Vit
 
E-
10-
15
 mg.d
Vit
 
D-400-
 
500
Vit
 
K-
50-
80ug/d
Vit
 
C-
40mg/d
B12-
3-
2mcg/d
Sodium-
2-3g/d
 
W
HAT
 
IF
 
ALL
 
THESE
 
NUTRIENT
 
ARE
 
LACKING
IN
 
OUR
 
DIET
???
 
Although
 
all
 
the
 
mentioned
 
vitamins
 
are
 
present
 
in
our
 
daily
 
diet
 
but
 
some
 
how
 
or
 
the
 
other
 
their
absorption
 
is
 
not
 
proper.
Reason??????
 
Lack
 
of
 
vit
 
c
 
might
 
leads
 
to
 
poor
 
absorption
 
of
 
iron.
Lack
 
of
 
vit
 
d
 
leads
 
to
 
calcium 
deficiecy.
So
me 
 
one
 
cannot
 
depend
 
completely
 
upon
 
the
food 
to
 
meet
 
RDA
Here
 
supplement
 
play
 
important
 
role.
 
It
 
provides
 
all
the
 
necessary
 
amount
 
of
 
nutrients
 
to 
our
 
body.
 
D
IETARY
 
S
UPPLEMENTS
 
-
B
ENEFITS
 
Enhance
 
immune
 
system
Antioxidants
Reduce
 
risk
 
of
 
CAD,
 
stroke
Decrease
 
risk
 
of
 
Cancers
Decrease
 
risk
 
of
 
Cataracts,Arthrits,Macular
degeneration,Alzeimers
Improvements
 
other
 
chronic
 
diseases
 
W
A
T
E
R
 
Water
 
is
 
your
 
body's
 
most
 
important
 
nutrient,
 
is
involved
 
in
 
every
 
bodily
 
function,
 
and
 
makes
 
up
 
70-
75%
 
of
 
your
 
total
 
body
 
weight.
Water
 
helps
 
you
 
to 
maintain
 
body
 
temperature,
 
metabolize
 
body
 
fat,
 
aids
 
in
 
digestion,
lubricates
 
and
cushions
 
organs,
 
transports
 
nutrients,
flushes
 
toxins
 
from
 
your 
body.
Daily
 
minimum
 
10-
12
 
glasses
 
of
 
water
 
should
 
be
taken..
 
P
H
Y
S
I
C
A
L
 
E
X
E
R
C
I
S
E
 
Daily
 
30-
45
 
mins
 
of
 
physical
 
exercise
 
should
 
be
done
 
or
 
3-
4
 
hrs
 
per
 
week..
Physical
 
exercise
 
can
 
be
 
of
 
any
 
type-
walking,jogging,swimming,aerobics,yoga,cycling.
 
T
IPS
 
FOR
 
HEALTHY
 
DIET
 
A
 
well
 
balanced
 
diet
 
including
 
food
 
from
 
all
 
nutrients
in
 
correct
 
form
Engage
 
in
 
regular
 
physical
 
exercise
 
atleast
 
30
 
mins
Positive
 
attitude
Keep
 
smiling
 
always.
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A balanced diet provides essential nutrients for the body's cellular functions and supports growth. Nutrients like proteins, carbohydrates, fats, vitamins, and minerals play vital roles in maintaining health. Imbalance in these nutrients can lead to various health issues such as weight gain, diabetes, and deficiencies. It's important to consume the right amounts of each nutrient for optimal health.

  • Balanced Diet
  • Nutrients
  • Health
  • Proteins
  • Carbohydrates

Uploaded on Sep 10, 2024 | 8 Views


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  1. BALANCED DIET AND NUTRIENTS

  2. WHATISBALANCEDDIET??? A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

  3. FOODPYRAMID

  4. NUTRIENTS 2 types of nutirents- 1. Major- protein,carbohydrate,fats 2. Micro- minerals- calcium,magnesium,phosphorus,zinc,selenium Vitamins- a,d,e,k,c,b group Water

  5. PROTEINS 1. Helps in tissue and muscle building 2. Boost up immunity 3. Helps to maintain fluid balance 4. Healing Deficiency- muscle wasting, weight gain, poor immunity and low hb. Sources- milk and milk products, soya bean,beans,dals,egg,chicken,fish.

  6. CARBOHYDRATES 1. Energy giving compound necessary for daily activity 2. Necessary for proper working of brain,heart,nervous tissue. 2 types of carbohydrate A. Simple- refined flour, glucose B complex- fibers Role of fiber: helps in weight reduction, proper bowel movement and healthy intestine Sources: wheat,oats,brans,vegetables,whole cereals and pulses, fruits.

  7. WHATHAPPENSIFITISINEXCESS ORLOW?? Excess- weight gain,diabetes mellitus, insulin resistance, CAD Deficiency- constipation,low mental performance,ketoacidosis.

  8. FATS The main function is to give energy Important for transport of vitamins a,d,e,k Covers organs acts as insulators to our vital organs like heart,kidney,liver. Types of fats: saturated and unsaturated. Saturated- solid at room temperature ghee,butter,coconut oil.. Unsaturated-liquid at room temperature, omega 3 fatty acid omega 6 fatty acid good for our health Sources: olive oil,rice bran oil, soyabean oil,groundnut oil,mustard oil Good source of omega 3 fatty acid- almonds,fish,walnuts. Deficency- vitamin deficiency,dry skin,nervous disorders Excess- weight gain,elevated blood lipid levels,CAD

  9. RDAFORMAJORNURTRIENTS Carbohyrates- 65% of total diet Proteins- 0.8gm/kg of body weight Fats 0.5-1 gm /kg

  10. WHATIFOURDAILYDIETLACKALLTHESE NUTRIENTS??? It leads to a condition called Protein energy malnutrition simply called as malnutrition. Cases of cancers has increased two fold. Reason??? Lack of fiber in diet So what's the remedy???? Inclusion of Protein supplements in our diet. Inclusion of high fiber supplements and food in diet.

  11. Macro Minerals Trace Minerals: Potassium Calcium Phosphorous Iodine Sodium Copper Iron Fluorine /Fluoride Zinc

  12. VITAMINS Are complex organic substances Normal growth, maintenance, Your body cannot produce all vitamins you can get those by eating a nutritious diet. Fat-soluble vitamins: carried in fatty parts of foods and dissolve in fats (body stores them in fat.) Water-soluble vitamins: dissolve in water (body does not store them)

  13. FATSOLUBLE VITAMINS This group of vitamins need fat for their absorption. Deficiency of vit D lead to bone disorders Deficiency of vit A leads to night blindness,poor eyesight,skin problems Deficency of vit E leads to skin disease and problems Vit K deficiency leads to poor blood clotting..

  14. ADEK He steals Rikshaw at Night dark sky K - Haemorrhage E - sterility D - Rickets A - Night Blindness C - Scarvy

  15. VITAMIN A Function: Promote good vision, normal growth, and healthy nerve function Sources: Liver, yellow & orange fruits and vegetables, pears, and broccoli Prevents: skin problems and unhealthy hair, poor vision and night blindness TOXICITY can cause liver damage and severe birth defects. Carotene in carrots converts to Vitamin A

  16. NIGHT BLINDNESS nyctalopia: Inability to see clearly in dim light; due to a deficiency of vitamin A or to a retinal disorder.

  17. VITAMIN D Function: Formation of strong Bones & Teeth Sources: Dairy Products, seafood, eggs, mushrooms, cereal, sunshine Prevents: Malabsorption of calcium; Rickets / Osteoporosis TOXICITY = calcium build up / bone spurs

  18. RICKETS A deficiency disease resulting from a lack of Vitamin D or from insufficient exposure to sunlight. Characterized by softening of developing bone, bow legs, malnutrition, and enlargement of the liver and spleen.

  19. VITAMIN E (ALPHA TOCOPHEROL) Function: Antioxidant; slows down aging, promotes healthy skin & hair Sources: Nuts, seeds, green leafy vegetables, avacados, grains (germ) Prevents: Cellular degeneration TOXICITY can cause blurred vision, nausea, diarhea, dizziness, fatigue

  20. VITAMIN K Function: Assists with blood clotting; essential for bone healing and body repair. Source: Dark green, leafy vegetables, cabbage, liver, cauliflower. Prevents: Hemorrhaging No known TOXICITY

  21. VITAMIN C (ASCORBIC ACID) Function: Aids in wound healing, helps promote healthy immune system, forms collagen. Sources: Citrus Fruits, Cantaloupe, strawberries, pineapple, broccoli Prevents: Scurvy TOXICITY = acid sores in soft tissues of mouth

  22. WATERSOLUBLE Vit c defiency leads to scurvy,poor wound healing,anemia,heart problems

  23. SCURVY A lack of (DEFICIENCY) of Vitamin C characterized by weakness, anemia, bruising, inflamed pores, bleeding gums and loose teeth.

  24. B VITAMINS. Vitamin Complex a GROUP of vitamins .. B1 = Thiamine B2 = Riboflavin B3 = Niacin B6 = Pyridoxine B9 = Folacin / Folic Acid B12 = Cobalamin

  25. VITAMIN B1 =THIAMINE Function: Healthy nerve function and muscle tissue, digestive system, energy metabolism. Sources: Milk, grains, poultry, fish, dried beans Prevents: Beriberi No known TOXICITY

  26. BERIBERI Caused by a deficiency of thiamine (vitamin B1) that affects many systems of the body, including the skin, muscles, heart, nerves, and digestive system. . Common in parts of Asia, where white rice is the main food. In the U.S., beriberi is primarily seen in people with chronic alcoholism.

  27. VITAMIN B2 =RIBOFLAVIN Function: Growth, nerve function, digestion, works with protein for maintenance, energy metabolism. Sources: Milk, grains, green vegetables, meat, fish Prevents Premature aging; Cheilosis No known TOXICITY

  28. CHEILOSIS A disorder of the lips marked by scaling and fissures at the corners of the mouth; caused by a lack of (DEFICIENCY) of riboflavin

  29. VITAMIN B3 = NIACIN Function: Promotes healthy skin and tissues, digestion, and nervous system. Sources: Milk, grains, poultry, fish. Prevents: Pellagra No known TOXICITY

  30. PELLAG An inability to absorb Niacin (B3) or the amino acid may cause scaly sores, cellular degeneration, mucous PH imbalance, and mental barriers.

  31. VITAMIN B6 = PYRIDOXINE Function: Healthy brain function, formation of red blood cells, immune system support. Sources: Beans, legumes, nuts/seeds, eggs ,meat/fish. Prevents: Helps fight infection. No known TOXICITY.

  32. VITAMIN B9=FOLACIN (FOLIC ACID / FOLATE) Functions: Age related memory, vision and hearing loss; promotes healthy red blood cells, maintains body enzymes. Sources: beans/ legumes citrus fruit, dark green vegetables, grains, meats, poultry/eggs, liver. Prevents: Neural Tube birth Defects, anemia and Vitiligo.

  33. VITILIGO Skin condition in which there is a loss of brown color (pigment) from areas of skin, resulting in irregular white patches. Caused by lack (DEFICIENCY) of Vitamin B or Folic Acid and other vitamins such a B12, C and copper & zinc.

  34. VITAMIN B12 = COBALAMIN Function: Healthy red blood cell & marrow, nervous system function, strong immune system. Improves mental energy, memory, protects against allergies and toxins (cyanide in cigarettes) Sources: Milk, eggs, liver, dairy products, fish, and shellfish Prevents: Pernicious Anemia, intestinal malabsorption TOXICITY = slight stomach upset

  35. ANEMIA Chronic disease cause by lack of (DEFICIENCY) of Vitamin B12 typified by abnormally large red blood cells. Disturbs the nervous system causing depression and drowsiness.

  36. DEFICIENCYAND SUPPLEMENTS The normal rda for mineral and vitamins are Calcium-1-2g/d Iron-28-30mg.d Vit A-2400-3000 Vit E-10-15 mg.d Vit D-400- 500 Vit K-50-80ug/d Vit C-40mg/d B12-3-2mcg/d Sodium-2-3g/d

  37. WHATIFALLTHESENUTRIENTARELACKING INOURDIET??? Although all the mentioned vitamins are present in our daily diet but some how or the other their absorption is not proper. Reason?????? Lack of vit c might leads to poor absorption of iron. Lack of vit d leads to calcium deficiecy. Some one cannot depend completely upon the food to meet RDA Here supplement play important role. It provides all the necessary amount of nutrients to our body.

  38. DIETARY SUPPLEMENTS -BENEFITS Enhance immune system Antioxidants Reduce risk of CAD, stroke Decrease risk of Cancers Decrease risk of Cataracts,Arthrits,Macular degeneration,Alzeimers Improvements other chronic diseases

  39. WATER Water is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, flushes toxins from your body. Daily minimum 10-12 glasses of water should be taken..

  40. PHYSICALEXERCISE Daily 30-45 mins of physical exercise should be done or 3-4 hrs per week.. Physical exercise can be of any type- walking,jogging,swimming,aerobics,yoga,cycling.

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