BALANCED DIET

FOOD GUIDE PYRAMID

What’s this?

A food guide pyramid is a simple way of knowing what are the kinds of food one needs to consume and in what amounts to ensure good health.
It is obvious that there is interplay of nutrients in the body. When we talk about nutrients it is important to know the quantity i.e. how much to take. This can be well understood by the concept of FOOD GUIDE PYRAMID. This can form a foundation for a good diet selection, providing the essential nutrients.

Definition of RDA

RDA or Recommended Daily Allowances are levels of intake of essential nutrients which are on the basis of scientific knowledge and are adequate to meet the known nutrient needs of all healthy persons.

FOOD GUIDE PYRAMID (FOR VEGETARIANS)

FOOD GROUPS

Cereals: Cereals form the staple diet in India e.g. rice, wheat, maize. Cereals generally lack lysine, however rice is richer in lysine compared to other cereals. Ragi, a millet, is a rich source of calcium and known as poor man's milk. Cereals do not contain Vitamin A and Vitamin C except yellow maize, which contains carotene.1 Cereal serving = 1 katori of cooked rice or 2 phulkas or 2 slices of bread.1 Cereal serving will supply about 100 calories and 2-3 gms. of protein.

Legumes (Pulses and Dals): Pulses are rich sources of protein (upto 22-25%). Vegetarians can meet their protein requirement by including different pulses in their diet. But they lack Vitamin A and Vitamin C. However, germination of pulses increases the Vitamin C levels. Soaking and cooking of legumes destroy their anti-nutritional factors like tannin and trypsin inhibitors and make it easier to digest. Cereal-pulse combination in a proportion of 4:1 or 3:1 is enough for its supplementary effect.1 serving = 1 katori of cooked dal or pulse1 serving of legumes = 100 calories and 6-7 gms. proteins.

Vegetables: Green leafy vegetables are very rich sources of Vitamin B, carotene, iron, calcium, Vitamin B complex and Vitamin C. At least fifty grams should be consumed daily by each person. Yellow-orange vegetables are good sources of Vitamin B, carotene, and lycopenes.Roots and tubers are rich in carbohydrates and contain some vitamins and minerals. Three to five servings of vegetables per day is a must and one of them should be a green leafy vegetable.

Fruits: They are rich source of vitamins, minerals and fibres. Green, yellow and orange fruits like mango, papaya contains beta-carotene. Amla, citrus fruits and guava are a rich source of vitamin C. Dried fruits like dates supply iron. Banana and jackfruit are good sources of energy.Two to three servings of fruits per day are recommended.

Milk and milk products: Milk is a good source of protein, calcium and vitamins. It is deficient in iron and Vitamin C. Whole milk has high percentage of fat (8-12%) whereas low fat or toned milk has about three percent fat. Skimmed milk has very little or no fat. Recommended servings per day is two to three servings where one serving = 1 cup (225 - 240 ml).

FOOD GUIDE PYRAMID

(FOR NON-VEGETARIANS)

FOOD GROUPS

Meat / Fish / Poultry: Egg, fish, meat etc. are included in this group. Eggs supply good quality protein, vitamins and fat. Fish, meat and chicken are good sources of protein and vitamins. Meat has more fat compared to poultry and fish. Omega 3 - PUFA in fish protects against cardiovascular diseases.Two to three servings/day are recommended.One serving has about 30 gms of cooked meat.One serving provides 100 calories and 7 gms of protein.

Fat / Oils: Calories from fat should not exceed 10-15% of the total calorie intake. Fat is made use of not only during cooking (visible source) but it is also present within the food we eat such as seeds, nuts, pulses etc. Fifteen to twenty grams of visible fat (oil/ghee) is recommended per person per day.One gm. of oil or ghee gives 9 calories.One tsp of ghee, butter, oil = 45 calories.

Sugars: This group includes sugar, honey, jaggery, etc., which are concentrated sources of energy. Jaggery provides little iron. This group has to be used sparingly. Excessive intake of sugars is not desirable due to wide fluctuations in blood sugar and leads to obesity.1 tsp. sugar = 20-25 calories.

MEAL PLANNING

Cooking is considered to be a divine art. But is it really so? Ask that to the meal maker at home who has to whip up delectable fares day in and day out and at the same time cater to every whim of each family member! Add to it the task of balancing the budget and ensuring a wholesome meal that is enough to give you the jitters.

If donning the chef’s cap is making you feel uneasy, here are some tips on meal planning to prevent you from landing in a soup. If you are a working parent or a housewife juggling numerous tasks at hand that take up your entire day, these helpful tips would make meal making a truly enjoyable experience and help you sail smoothly throughout the week.

Opinion of family members

You spent the whole evening baking and grilling a wide platter of food for your folks only to find them turning up their noses and heading to rummage the refrigerator. Though likes and dislikes can be cultivated, every member in the family may not appreciate all types of food.

First of all, ask members of your household to suggest some dishes, which they would love to eat, as it is their opinion that matters the most.

Keep in mind their likes and dislikes and allergies to certain types of food.

If you have already prepared a menu, ask them for some suggestions on the menu and make the relevant changes.

In case they do not agree with certain dishes on the menu, welcome all suggestions on the possible varieties that could be adopted.

Well, do keep in mind the likes and dislikes of children, as they are the one’s who are fussy about food!

Ask the kids what they would love to have for the whole week and always keep a substitute dish so that you are prepared in advance in case they throw a fit about a certain dish.

If there are certain restrictions to be followed due to religious or health considerations, choose food items that can be easily substituted instead of having to cook separately for each member.

Keep in mind health related issues

The first pre-requisite of a good meal plan is its ability to meet the nutritional needs of the entire family. You may have succeeded in appeasing every taste bud but the health issues too need a thought.

Since no single food will meet the entire nutrient requirement, decide on the type of meals to be had for the entire week. Make a plan about the inclusion of vegetarian and non-vegetarian foods. A vegetarian meal can also be balanced, affordable and at the same time provide good variety.

In the variety of meals that you have planned see to it that foods from each food group are included in some form.

If fussy eaters pose a problem, changing the method of preparation, a lovely presentation of the dish with interesting accompaniments can bring them back for second helpings.

If you are having more than one dish which has a high fat content then try and compensate with a low fat dish. This way you can be sure that your family will have healthy food.

Poultry or fish which is protein rich can be had thrice a week, meats can be had twice a week as it has a high level of fat and vegetables, especially leafy, can be had throughout the week as they are rich in vitamins and minerals.

INTRODUCTION

Food being one of the basic needs of man, most of his activities are centered on procuring it. It amazes one to know how food can influence a person’s relationships and his interaction with those around him. Food becomes a point of focus whether one is celebrating a festival or mourning the death of a dear one or observing a fast. It receives considerable attention when treating a sick person.

From here food moves on from being something that can put off hunger to being a healer. The adage given by our ancestors, “Use a thorn to draw a thorn” holds immense meaning. Food eaten may be the root cause of the disease while the cure would also lie in the sphere of food itself. Hence, good nutrition and a balanced diet are the best medicines in our hands. Somewhere along the line we have started placing undue importance on taste over good health causing the tongue to lead us to our tomb!

From eating roots and herbs from the forests we have progressed to trendily packed ready to eat mixes all with the help of modern technology in food manufacturing. Regardless of it, the world of food and nutrition still evokes many questions for a seeker. “How is food linked to obesity? How much of proteins do I need? How safe are today’s fast foods?” are some of the aspects we are puzzled about.Since good nutrition is responsible for laying the foundation of good mental, physical and emotional well being, our site tries to bring forth facts and information on various aspects of food and nutrition.