🥗 BALANCED DIET

1. Introduction

• Nutrition: Intake of food according to body requirements.
• Good nutrition = Balanced diet + regular physical activity.
• It is essential for:
• Growth and development
• Immunity
• Prevention of diseases

⚠️ Poor nutrition leads to:

• Low immunity
• Increased infections
• Poor physical & mental growth
• Reduced productivity

2. Definition of Balanced Diet

A balanced diet is one that provides:

• All essential nutrients
• In correct proportions
• Adequate energy for daily activities

3. Composition of Balanced Diet

A balanced diet includes:

• Carbohydrates → ~50% (main energy source)
• Fats → ~25–30% (energy + essential fatty acids)
• Proteins → ~10–15% (growth & repair)
• Vitamins & Minerals → small amounts (regulatory functions)
• Water → essential for all body processes

4. Objectives of Balanced Diet

• Maintain good health
• Provide adequate energy
• Support growth and tissue repair
• Prevent nutritional deficiencies
• Maintain ideal body weight

5. WHO Recommendations for Healthy Diet

From World Health Organization:

1. Maintain energy balance (calories in = calories out)
2. Increase fruits, vegetables, legumes, whole grains, nuts
3. Limit fat intake
• Avoid saturated & trans fats
• Prefer unsaturated fats
4. Limit sugar intake
5. Reduce salt intake and use iodized salt

6. Additional Dietary Recommendations

✅ Proteins

• Sources: Meat, fish, eggs, milk, pulses, soybeans
• Vegetarians can combine:
• Cereals + pulses → complete protein

✅ Micronutrients

• Obtain from:
• Fruits
• Vegetables
• Nuts

7. Healthy Diet Concept

A healthy diet:

• Provides essential nutrients
• Prevents:
• Obesity
• Type 2 diabetes
• Hypertension
• Heart disease
• Cancer

8. Important Practical Guidelines

🍞 Carbohydrates

• Prefer whole grains
• Avoid refined foods (white bread, pastries)

🥩 Proteins

• Choose fish, poultry, legumes
• Limit red meat

🥑 Fats

• Prefer plant oils, nuts, fish
• Avoid trans fats

🥦 Fruits & Vegetables

• Eat variety and color
• At least 2–5 servings/day

🧂 Salt

• Limit intake
• Avoid processed foods

🍬 Sugar

• Keep <10% of total calories

💧 Fluids

• Water is best
• Limit sugary drinks

☀️ Others

• Regular physical activity
• Avoid contaminated/unsafe foods

9. Key Takeaway (Exam Point)

👉 Balanced diet = Right nutrients + Right quantity + Right proportion