Balanced Diet Chart | What Is Balanced Diet | Balanced Diet

Balanced Diet Chart | What Is Balanced Diet | Balanced Diet Definition

Balanced Diet Definition

Balanced diet definition – Balanced Diet  And Its Importance In Our Life All Those Essential Components Of Food Items, Which Are Necessary For Maintaining And Increasing The Physical Capacity And Physical Activities Of Human Beings, Are Called “Balanced Diet”

The Main 6 Parts Of A Balanced Diet is

1. Body Building Example- Protein

2. Energy-Producing Examples- Carbohydrates And Fats

3. Body-Controller ( Metabolic Controller ) Example- Minerals And Vitamins

Person	Calorie requirements
Sedentary children: 2–8 years	1,000–1,400
Active children: 2–8 years	1,000–2,000
Females: 9–13 years	1,400–2,200
Males: 9–13 years	1,600–2,600
Active females: 14–30 years	2,400
Sedentary females: 14–30 years	1,800–2,000
Active males: 14–30 years	2,800–3,200
Sedentary males: 14–30 years	2,000–2,600
Active people: 30 years and over	2,000–3,000
Sedentary people: 30 years and over	1,600–2,400

What Is Balanced Diet And Its Importance

Meets Your Nutritional Requirement.

A Varied, Balanced Diet Provides Essential Nutrients To Avoid Nutrient Deficiencies.

Prevent And Treat Certain Diseases. Eating Healthy Can Prevent The Risk Of Developing Certain Diseases Such As Diabetes, Cancer And Heart Disease.

It Is Also Helpful In Treating Diabetes And High Blood Pressure.

Following A Special Diet Can Reduce Symptoms, And Help You Better Manage A Disease Or Condition.

Feel Energized And Manage Your Weight. A Healthy Diet Will Help You Feel High, Give You More Energy, And Fight Stress.

Food Is A Mainstay Of Many Social And Cultural Events. Apart From Nurturing Properties, It Helps In Easing The Relationship Between Individuals.

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Balanced Diet – Protein

It Is Made Up Of Carbon, Hydrogen, Oxygen, Nitrogen, Sulphur, Iron And Copper.

These ( Proteins ) Are The Main Essential Components Of The Protoplasm . They Are Made Up Of ‘Amino Acids’ (Unit Of Protein).

Their Main Function Is To Increase The Growth Of The Body, The Generation Of Living Things And To Repair The Broken Tissues . A Total Of 20 ‘ Amino Acids ‘ Are Required For Our Body, Out Of Which 10 Amino Acids Are Produced Automatically Inside The Body, Which Are Called Non-Essential Amino Acids And Other 10 Are Obtained Through Food. Which Are Called ‘Essential’ Amino Acids.

In Eggs And ‘Serum’ – ‘ Albumin ‘ Protein, In Blood ‘Globin’ Protein, In Milk – ‘ Casein ‘, In Hair And Horns ‘Keratin’, In Wheat – ‘ Gliadin ‘, In The Blood Of Invertebrates – ‘ Hemocyanin ‘ Protein Is Found.

On Complete Oxidation Of 01 Gram Of Protein, 4.1 Kcal Of Energy Is Obtained. Proteins Provide 15% Of The Total Energy Required By Our Body.

Sources Of Protein Are Eggs, Soybeans, Meat, Fish, Pulses Etc. Of These – 43.2% In Soybean, 21.4% In Meat, 12.1% In Wheat, 16.6% In Fish, 13% In Egg. Deficiency Of Protein Leads To Maramus And Quasar Core Diseases.

Balanced Diet – Fat

Fat – Fats Are Made Up Of Carbon, Hydrogen And Oxygen. In These The Ratio Of Oxygen Is Less Than That Of Hydrogen, So On Oxidation More Energy (Two-Fold) Is Obtained Than That Of Proteins And Carbohydrates. (Hydrogen Has A High Caloric Value.

Oxidation Of Fats Gives Two Products Namely Fatty Acid And Glycerol.

The Accumulation Of Fat Takes Place In The Adipose Tissue. About 9.3 Kcal Of Energy Is Obtained From The Oxidation Of 1 Gram Of Fat . 35% Of The Energy Required By Our Body Comes From Fat . Vegetable Oils, Almonds, Meat, Ghee Are The Main Sources Of Fat.

Almonds – 58.9%, Groundnut – 40%, Soybean – 19.5%, Gram 5.6%, Fish – 1.4%, It Contains Fat.

Balanced Diet – Carbohydrate

It Is Made Up Of Carbon, Hydrogen And Oxygen.

In This The Ratio Of Hydrogen And Oxygen Is 2 : 1. Nitrogen Is Also Found In Chitin Carbohydrates . The Major Sources Of Carbohydrates Are Wheat, Rice, Banana, Sugarcane, Etc. In Wheat – 79.2%, In Rice – 78.2%, In Banana – 20, In Gram – 59.8%, In Groundnut – 46.1% Carbohydrate .

Carbohydrate – There Are 3 Types Of Carbohydrates

(1) Monosaccharides – These Are Obtained From Grapes, Honey And Milk. The Sugar In Grapes Is Called ‘Glucose’, The Sugar In Honey Is Cofructose. Fructose Is Called Fruit Sugar. Fructose Is The Thickest Natural Sugar. Saccharin Is The Sweetest Artificial Sugar Used By Diabetic Patients.

(2) Disaccharides – These Are Formed By The Union Of Two Monosaccharide Molecules. They Are Found In Milk, Sweet Fruits, Carrots, Sugarcane, Beet Etc. Milk Sugar Is Called Lactose, (Combined With Glucose And Galactose), Sugar Cane Sugar Is Called Sucrose (Sweetest), (From The Combination Of Glucose And Fructose). The Sugar Of Milk Is Called Lactose.

(3) Poly Saccharides – Polysaccharides – These Are Complex Carbohydrates .

Combination Of Many Monosaccharides Molecules) And Are Nonsoluble In Water. They Are Obtained From Plants.

The Sugar Of Potatoes And Cereals Is Called Starch , The Sugar In The Cell Wall Is Called Cellulose, The Sugar Stored In Humans Is Called Glycogen .

Glycogen Is Stored In The Liver .

Chitin Is Helpful In The Formation Of The External Skeleton Of Some Animals Like Snail, Sippy Etc. The Reason For The Hardness Of Chitin Is The Calcium Carbonate Compound Found In Its Chemical Organization.

4.1 Kcal Of Energy Is Obtained From One Gram Of Carbohydrate.

Carbohydrates Provide 50% Of The Total Energy Required By The Body.

Bees Suck Up Flower Pollen (Ie Sucrose) And Convert It Into Honey (Ie Fructose).

Balanced Diet – Required Calorie Energy

A Normal Person Should Take 450 Grams Of Carbohydrate, 100 Grams Of Protein And 80 Grams Of Fat In Food Daily.

A Person Doing Hard Physical Exertion Should Take 600 Grams Of Carbohydrates And 420 Grams Of Protein.

The Amount Of Energy That Is Received / Released From 100 Grams Of A Food Is Called ‘ Calorific  Value’.

655 Calories/100 Grams In Almonds, 596 In Kaj, 567 In Peanuts, 432 In Soybeans, 372 In Gram, 347 In Rice, 344 In Wheat, 194 In Meat, 173 In Eggs, 117 Calories In Milk Per 100 Calories. .

(I) Persons Doing Mental Work/Labor (Like Scientists, Doctors, Engineers)- 3000 To 3200 Kilometer

(Ii) Machine Operators (Turners, Motor Drivers, Workers Of Textile Industry) – 3500 Kcal

(Iii) Persons Engaged In Partially Mechanized Physical Work (Eg Machine Builders, Agricultural Labourers, Fitters) Get 4000 Kcal.

(Iv) 4500 To 5000 Kcal For Hard Physical Labor (Eg Porter, Dock Worker, Etc.).

(V) A Pregnant Woman Needs 2800 Kcal Of Energy.

Milk Is Considered A Balanced Or Complete Diet, But Vitamin-C And Iron Are Not Found In It, While All Other Components And Elements Are Found.

White Color Of Milk Present In Milk – Due To ‘Casein’ Protein, Light Yellow Color (Cow’s Milk) – Due To Riboflavin (Somewhere It Is Believed To Be Responsible For Carotene) And Sweetness – “Lactose” Sugar – Sugar).