Balanced Diet PDF

Unit-1 BALANCED DIET  BALANCED DIET A diet containing right quantities of nutrients is called a balanced diet. It includes all the food components- Proteins Carbohydrates Fats...

Unit-1 BALANCED DIET  BALANCED DIET A diet containing right quantities of nutrients is called a balanced diet. It includes all the food components- Proteins Carbohydrates Fats Minerals Vitamins Water  BALANCED DIET We need A large amount of carbohydrates. Lots of fruits and vegetables. Less of proteins. Small amount of fats.  Meal Planning Meal planning is the process of organizing meals in advance to ensure that they are balanced, nutritious, and suited to the individual's dietary needs, preferences, and schedule. ❑ It involves deciding what to eat, when to eat, and how to prepare the food. ❑ Meal planning can range from planning all meals for the week ahead to simply having a general idea of what to cook each day.  Concept of Meal Planning The concept of meal planning is rooted in the idea of creating a structured and thoughtful approach to eating. It aims to provide several benefits, including: ❑ Health and Nutrition: Ensuring a balanced intake of nutrients by including a variety of food groups (proteins, carbohydrates, fats, vitamins, and minerals) in the diet. ❑ Budget Management: Reducing food waste and unnecessary spending by buying only what is needed.So buy only required quantity of food. ❑ Time Management: Saving time by preparing meals or ingredients in advance, which can be particularly useful for busy individuals. Cook only that which is sufficient. ❑ Dietary Goals: Helping individuals meet specific dietary goals, such as weight loss, muscle gain, or managing medical conditions (e.g., diabetes, hypertension). ❑ Stress Reduction: Reducing the stress of deciding what to eat each day by having a plan in place.  Factors Affecting Meal Planning There are several factors can influence the meal planning process: 1. Nutritional Needs: Different individuals have different nutritional requirements based on age, gender, activity level, health status, and specific dietary goals (e.g., weight loss, muscle building). 2-Cultural and Personal Preferences: Cultural background and personal likes and dislikes play a significant role in meal choices. Preferences for certain flavors, textures, and types of cooking must be considered. 3-Budget Restrictions: Financial resources can impact the types of ingredients one can afford, affecting meal choices and the overall quality of the diet. 4-Time Availability: The amount of time one has for meal preparation influences the complexity and type of meals planned. People with busy schedules may prefer quick and easy-to-prepare meals.  Factors Affecting Meal Planning Cooking Skills and Equipment: An individual's ability to cook and the availability of kitchen equipment can determine what meals are feasible to prepare. Health Conditions: Certain medical conditions require specific dietary modifications. For example, individuals with diabetes need to monitor carbohydrate intake, while those with high blood pressure may need to reduce sodium consumption. Seasonality and Availability of Ingredients: Seasonal availability of fruits, vegetables, and other ingredients can affect meal planning. People often choose fresh, seasonal produce for both taste and cost-effectiveness. Family Needs and Preferences: When planning meals for a family, the dietary needs and preferences of each family member must be considered, making meal planning more complex. Lifestyle and Social Factors: Social events, eating out, and other lifestyle factors can impact meal planning. Flexibility is often needed to accommodate these situations