Applied Nutrition: Balanced Diet- Definition, Components, Importance and Guidelines

 Introduction: 

In this blog you will get Definition, Principles of balance diet, Components of Balance diet, Steps in planning a Balance diet, Food guides, Recommended Dietary Allowance(RDA), Defination and uses of RDA, limitations of RDA, Importance Of RDA, Food exchange System, Objectives, Calculation of nutritive values of foods, Calculation formula, Dietary Fibre, Types and uses of Dietary Fibre, Fibre Deficiency, Excess Fibre Intake, Recommended Daily intake of fibre

Definition of Balance Diet :

A balance diet is a diet that contains all essential nutrients (carbohydrates, proteins, Fats, Vitamins, Minerals, water ) In adequate amounts and proper proportions to meet the nutritional needs of an individual for maintaining health and well being.

Components of Balance diet: 

  • Carbohydrates 
  • Proteins 
  • Fats
  • Vitamins
  • Minerals
  • water 
  • Dietary fibre
Principels of Balanced diet: 
  1. Adequacy: The diet should provide sufficient nutrients to meet the body's needs
  2. Balance : Nutrients should be present in appropriate proportions.
  3. Variety : Include different foods from all food groups 
  4. Moderation : Avoid excessive intake of sugar, salt and fat 
  5. Nutrient density : Choose foods rich in nutrients rather then empty calories 
  6. Calorie Control: Energy intake should match energy
  7. Individualization : Diet should be planned according to Age, Sex, Activity, Physiological state and Health condition.
Steps in planning a Balanced Diet :

Assess individual needs --> Determine Nutrient requirements --> Select foods from all food Groups --> Distribute Foods into meals --> Calculate Nutrient Content --> Evaluate Acceptability and cost --> Balanced diet plan
Note : Image explanation of this Steps you will get in my Telegram channel 
Food guides : 
Basic for food groups 
  • Vegetables and fruits 
  • Milk and alternatives
  • Meat and alternatives 
  • Grains
1. Milk group : milk ,curd, cheese ,paneer 
• major nutrients : protein ,calcium ,vitamin D, Riboflavin 
Functions : growth and development of bone and teeth formation 

2. Meat  group : egg ,fish, chicken, nuts, pulses, ,beans
• major nutrients : protein, iron, vitamin b complex 
Functions : tissue growth and repair, hemoglobin formation 

3. Fruits and vegetable group : apple, orange, Guava,  spinach, carrot
• major nutrients : vitamins, minerals, fibres.
Function : disease prevention regulation of body process 

4. Cereals and bread group : rice, wheat, bread, chapati, Oats 
• major nutrients : carbohydrate some protein fibres 
Functions: major sources of energy 

Recommended dietary Allowance ( RDA) :

Defination: recommended dietary allowance commonly called recommended nutrients intake 
RDA is authoritative quantitative estimate of human essential nutrients requirements. 
The represents in take level considered adequate to meet the non nutrient needs of practically all healthy persons . 

Uses of RDA : 
  • Planning balance diet 
  • Nutritional assessment 
  • Hospital diet planning 
  • Community nutrition programs 
  • Nutrition education 
  • Research purposes 
  • Development of dietary guidelines 
Limitations of RDA :
  • Design for healthy individuals only 
  • Environmental and lifestyle factor influence requirement s
Importance of RDA : 
  • Events nutrients deficiency 
  • Promotes optimal growth and development 
  • Helps  maintain health 
  • Guides dietary planning 

Food exchange system 

Definition : the food exchange system is a method of meal planning in which foods with similar nutrient composition are grouped together and can be exchanged with one another 

Objectives :
  • Simplify meal planning 
  • Improve dietary flexibility 
  • Assist diabetic patient 
  • Help in weight management 
  • Facilitate therapeutic diet planning 
Food exchange : 
Food items --> classification of nutrients --> formation and exchange of group --> substitute of similar foods --> flexible meal planning

Calculation of nutritive values of foods 

Definition: The World health organisation (WHO)  and the Food and agriculture organisation (FAO) define the calculation of nutritive values as determining the available energy and essential nutrient content such as (proteins,fats, carbohydrates, vitamins, and minerals) in food using standard chemical composition data and specific physiological conversation factor.

Energy values of Nutrients:

Nutrient                             Energy Yield 
Protein.                              4 Kcal / g
Carbohydrates                  4 Kcal / g 
Fat                                       9 Kcal / g

Calculation Formula 

Energy = ( Carbohydrate × 4 ) + ( Protein × 4 ) + ( Fat × 9 ) 

Example : Food Contains 
Carbohydrates= 50g, protein = 10g , Fat = 5g

Energy values : 
= (50 × 4 ) + ( 10 × 4 ) + (5 × 9 ) 
= 200 + 40 + 45
= 285 kcal 
Dietary Fibre 

Definition: Indigestible portion of plant absorb in small intestine undergoes partial complete formation in large intestine

Sources of dietary fibres 
  • Cereals = Oats, Barley, whole wheat 
  • Legumes = Lentils, peas, Beans 
  • Fruits = Apple, Guava, Orange, pear 
  • Vegetable = carrot, broccoli, spinach
  • Nuts and seeds = almonds,flags seeds, chia seeds
Note : fruits and vegetables contain fibres help in weight loss and constipation 

Types of dietary fibre: 

1. Soluble fibre 
Sources - Oats, Barley,apples, citrus  fruits 
Function - lower blood cholesterol, regulate blood glucose level, promotes heart health.

2. Insoluble fibre 
Sources - Wheat grain, Whole grain, nuts, Vegetables 
Function: Prevent Constipation,
Improve bowel movement,
Promotes digestive health.

Fibre deficiency:
  • Constipation 
  • Hemorrhoids 
  • diverticular disease
  • Obesity 
  • Increase the colon disorders
Excess fibre intake
  • Bloating 
  • Diarrhea
  • Abdominal discomfort 
  • Reduce minal absorption 
  • Flatulence
Recommended daily intake of fibre 

Age group.                       Recommended intake

Adults                               25 - 35 g / day
Children.                          Age + 5g / day ( approx )
Disclaimer: 
This article is intended for general information and educational purpose only the information provided should not be considered medical advice diagnosis or treatment every individual has different nutritional needs and dietary requirements may very based on age, health condition, lifestyle, and other factors before making significant changes to your diet consult a qualified healthcare professional or registered dietitian if you have any existing health condition, food allergy, of specific directory concern,  professional advise before following anytimely recommendations.

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