vishnupriyas451@gmail.com Balanced or balanced diet: (Balanced Diet)
A balanced diet will help with age. It has the required quantity and quality of food. Such a diet is “nutritious,” containing sufficient amounts of all the calories, protein, mineral salts, vitamins or trace elements (Ei) needed for growth and health, and in quantities that can be used for unexpected emergencies.
A balanced diet is the key to a healthy life. Eating right will improve your health and keep you active. A healthy diet will keep diseases at bay and help you live a long and healthy life. From children to the elderly, everyone can live a healthy life.
How to Setup?
As you plan, consider the following:
1) Calculate the dietary requirements according to age.
2) Choose foods that meet your nutritional needs.
3) Set up a meal plan.
4) The handling of food.
Estimation of dietary requirements by age
Dietary requirements vary according to age, occupation, and body condition. Babies need more calories per kilogram of body weight than adults. But an adult needs more than a small child. Men need more calories than women. Pregnant women and lactating mothers need a lot of calories, protein and other nutrients as they eat for both of them. Based on this, the Indian Council of Medical Research (ICMR) has determined the amount of dietary nutrients required for each person. Be sure that you are getting all the nutrients and calories you need in your daily diet.
Selecting foods that meet the predicted nutrient requirements
After knowing the requirement of nutrients, one should choose the type of food to satisfy those needs and include it in the daily diet. Food items are divided into five categories based on the nutrients they contain to determine which foods should be included in the preparation of the porridge. It’s called the Basic Five Foods
The details of the foods in the basic five are as follows:
Category 1: Cereals and legumes.
Category 2: Dairy products, pulses, nuts, meat, fish, Egg
Category 3: Fruits, green leaves, green and yellow vegetables.
Category 4: Other Vegetables
Division – vegetable oils, butter, ghee, sugar, jaggery. If the food plan is prepared by selecting food items from these five basic categories, the food needs of everyone can be met in quality, quantity and quantity.
Setting up Men
A dietician must have the ability to choose the right food items keeping in mind the basic foods. We usually eat three meals a day. The meal plan should be prepared in such a way that the required nutrients are shared among the three meals. Table 1 provides a list of daily meals for different age groups. These are recommended by the All India Institute of Medical Sciences.
The number of people in the family, age, income, occupation, season, milk, seasonal foods, food habits, likes and dislikes of each one, personal! Those who need attention, such as children, the elderly, pregnant women, lactating mothers, patients and those who have recovered from the disease, it is necessary to set a diet according to the situation.
A well-rounded meal plan is a three-course meal plan in which we choose food items to meet the daily needs of family members and cook and serve them in ways that improve their quality, aroma, taste, and color.
Cook food properly so that it does not get spoiled.
Finding ways
It is not enough to choose the right food. If you don’t cook them properly, they won’t taste good. A good diet plan should include a balanced diet. When you sit down to eat, the color of the food should be attractive. When you see the same colors, you don’t feel hungry. It gets boring. When you eat a variety of foods, your appetite increases. For example, when fries are mixed with broth, the food can be tasted.
Cooking methods should be used to avoid wastage of food. Don’t add too much water while cooking rice. By distilling the kanji, the vitamins and minerals present in it are wasted. It should be added to other dishes when cooking.
Before cooking, the vegetables should be washed and cut into large pieces. The skin of the vegetables should be very thinly combed. Boil the potatoes and then peel the skin. Good Cook the vegetables in a small amount of water for a short time (10 minutes). Boiled water should not be removed. Vitamin C and some other nutrients are not wasted when cooking foods if cooking soda is added. By using pressurized boilers, the cooking time of the food is reduced and more vitamins are not wasted.
Eat raw vegetables and fruits That’s good. They add color, flavor and taste to the food. It is also rich in vitamin A.
Handling of food delivery systems
The place of eating should be clean, beautiful, and cozy. Cooked food should be served face-to-face in a pleasant atmosphere without spoiling the smell and taste. When you eat in a calm environment, your appetite is stimulated and digested well. The place of serving food, place of storage, place of cooking etc. should be very clean, free from flies, mosquitoes etc. Air conditioning and lighting should be good.
Functions of food in the body
Multicellular foods can be divided according to their occupations into the following three areas:
1) High-energy foods (Energy giving foods),
2) Diet and Nutrition (Body building foods)
3) Protective and nourishing foods (Protective and regulatory foods)
Strength foods
Energy-giving foods provide the energy needed for the various activities and movements of the body. The blood and vital organs of the body are constantly in motion. The heart beats while sleeping and waking up. Breathing happens all the time. Digestive organs are also functioning normally. Energy is essential for all these activities. The carbohydrates, proteins, and fats in food provide energy to the body.
Cereals are rich in carbohydrates. Corn, wheat, barley, oats, rye, flax, sunflower seeds, soybeans, sunflower seeds, sunflower seeds, sunflower seeds, etc. The cheapest energy-giving foods are cereals. Nuts and seeds are rich in protein.
Body-building foods
Just as the building of a house requires different materials like stone, brick, mud, car, etc., for the functioning of the body, its different parts like muscle, bone, nerve, blood, heart, liver, lungs, kidneys, etc., are necessary. All of these foods are made up of a variety of nutrients. Every part of the body is essential for movement. If any of these are reduced or weakened, the movement of the body will be hindered and health will be affected. So, the Foods that help build, grow, and repair damaged organs are called “body-building foods.” These foods are high in protein.
Protein is the body’s primary source of energy. Protein means “essential for life.” Protein is essential for the formation of blood cells, immune cells and other cells in the body. Hormones (Hormone 5) are an alternative form of protein that drives many of the body’s functions. Protein is needed in large quantities for the health and development of growing children and to meet the needs of pregnant and lactating mothers.
