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Importance of balanced diet video,how to lose weight diet plan for 2 weeks,low carb recipes for dinner with chicken - For Begninners

With intense retail competition, pressure on margins and rising shopper expectations, it’s never been more important – or more challenging – to get forecasts right and deliver to plan. We need energy for our bodies to function properly but the balance between carbohydrate, protein and fat must be right for us to remain healthy.
The key message from the Eatwell plate is the importance of a balance and variety of foods in the diet for good health. It is very important that young children eat enough food to provide them with the energy and nutrients they need to grow and develop.
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Nutritionally adequate diet should be consumed through a wise choice from a variety of foods. A diet consisting of several food groups provides all the required nutrients in proper amounts.
Milk which provides good quality proteins and calcium must be an essential item of the diet, particularly for infants, children and women. Include in the diets, foods of animal origin such as milk, eggs and meat, particularly for pregnant and lactating women and children. Carbohydrates are either simple or complex, and are major sources of energy in all human diets. Dietary fibre delays and retards absorption of carbohydrates and fats and increases the satiety value.


A balanced diet is one which provides all the nutrients in required amounts and proper proportions. In addition, a balanced diet should provide other non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits.
Our diet must provide adequate calories, proteins and micronutrients to achieve maximum growth potential. Diets rich in fibre reduce glucose and lipids in blood and increase the bulk of the stools. The important macro minerals are sodium, potassium, calcium, phosphorus, magnesium and sulphur, while zinc, copper, selenium, molybdenum, fluorine, cobalt, chromium and iodine are micro minerals. The recommended dietary allowances (RDAs) are estimates of nutrients to be consumed daily to ensure the requirements of all individuals in a given population. Therefore, it is important to have appropriate diet during different stages of one’s life . The nutritional value of a person’s diet depends on the overall mixture, or balance, of food that is eaten over a period of time, as well as on the needs of the individual. Diets rich in complex carbohydrates are healthier than low-fibre diets based on refined and processed foods.
There may be situations where adequate amounts of nutrients may not be available through diet alone. A diet that includes a variety of different foods is most likely to provide all the essential nutrients.


The other complex carbohydrates which are resistant to digestion in the human digestive tract are cellulose in vegetables and whole grains, and gums and pectins in vegetables, fruits and cereals, which constitute the dietary fibre component. Certain amino acids which are termed “essential”, have to be obtained from proteins in the diet since they are not synthesized in the human body.
A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat. Dietary intakes lower or higher than the body requirements can lead to under nutrition (deficiency diseases) or over nutrition (diseases of affluence) respectively.
In India, 70-80% of total dietary calories are derived from carbohydrates present in plant foods such as cereals, millets and pulses. In addition, RDA includes a margin of safety, to cover variation between individuals, dietary traditions and practices.
It is necessary to have adequate and good quality fat in the diet with sufficient polyunsaturated fatty acids in proper proportions for meeting the requirements of essential fatty acids (Refer chapter 7). The type and quantity of fat in the daily diet influence the level of cholesterol and triglycerides in the blood. Diets should include adequate amounts of fat particularly in the case of infants and children, to provide concentrated energy since their energy needs per kg body weight are nearly twice those of adults.



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