What Is Balanced Diet

A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to
supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support
normal growth and development.
Alternative Names:
Well-balanced diet
Function:
A well-balanced diet acts to provide sources of energy and nutrition for optimal growth and
development.
Food Sources:
Milk group (milk and milk products)

* milk, cheese, yogurt

Meat group (meat and meat substitutes)

* meat: chicken, fish, beef, pork, lamb

* legumes: beans and peas
* nuts and seeds

Fruit and vegetable group

* fruits
* vegetables

Grain group (breads and cereals)

* whole grain breads

* enriched breads
* rice
* pasta

Side Effects:

An unbalanced diet can cause problems with maintenance of body tissues, growth and
development, brain and nervous system function, as well as problems with bone and muscle
systems.

Pregnant Lady Diet

Diet during pregnancy should be nutritional and filled with all the necessary components of
balance diet. A pregnant lady is the only source of nutrition for her child who is in the form of fetus
and is growing day by day. Health of fetus entirely depends upon the diet taken by the pregnant
lady; her food intake will decide the health of the fetus. Intake of imbalance diet may result in
various disorders like mood swings, constipation, leg cramps, pre-eclampsia, anemia, fatigue etc.
Whatever the mother eats has its implications on the health of the baby. Some researches have
also proved that quality of diet not only affects the health of the fetus but also its mental strength.

Although there is no need for any extra calorie during the first trimester of pregnancy, but diet rich
in calcium, vitamins, proteins etc can be of great advantage as it check spinal cord and grave
neurological-brain disorders, therefore it is always advisable to take diet rich in Vitamins B6, B12,
vitamin D, zinc, iron and folic acid. Nutritional supplements of fatty acids, minerals, proteins and
carbohydrates are also important for the growth and development of the fetus. Pregnant lady's
nutritional plan should contain all these ingredients which have been discussed above. This diet
should be guided by the physician and can be changed according to the progress of the
pregnancy period.

Intake of proteins should be increased with the advancement of pregnancy period. During the last
6 months of the pregnancy a pregnant lady needs about 300 calories extra than her normal days.
A pregnant lady attains about 3-5 pounds per month during first three months of the pregnancy
but during the last 6 months this weight gain shouldn't be more than 3 pounds each month. A
pregnancy chart should be planned accordingly.

Mixed Ingredients of Pregnancy Diet

A pregnancy diet should contain all the ingredients of a balanced diet along with some other
nutritional supplements. It should contain nutritious fresh light, natural fiber and minerals like
porridge, calcium like dairy milk; red vegetables such as tomatoes and carrot for carotene; orange
and red fruits like oranges and apples for vitamin B complex, Almonds, walnuts and raisins for
vitamin and minerals; leafy vegetables like spinach, cabbage, broccoli for iron and calcium;
jaggery, brown rice, lotus stem for iron; pulses, lentil, and sprouts for protein, buttermilk, curd and
of plentiful of milk for calcium.

Meals during pregnancy should be light in nature. Intake of sugar, salt and fat should be in the
limit and as per the diet. Water intake should be increased during this period because it flushes
out toxins and checks dehydration of the body. So, stick to the balanced pregnancy diet and enjoy
lively motherhood!

Diet Chart For Pregnancy Period

Put on weight during pregnancy is a very obvious thing. As a pregnant lady you need to take a
diet that is full of nutrients. A balanced diet is key to having healthy pregnancy. Pregnancy is the
most nutritious demanding period of a women’s life. A good and nutritious diet includes calcium,
proteins, vitamins, carbohydrates, fats and good amount of water. Here is a diet chart for
pregnancy period.

Calcium- Calcium is must nutrient at the time of pregnancy. Calcium is good for developing
strong bones and teeth. It is helpful in muscle development and nerve contraction. Milk, cheese,
curd and salmons with bones are sources of protein. Calcium intake is necessary element of diet
chart as mother provides this calcium for the bones of child.

Iron- Iron is needed in good amount to the body in pregnancy period. This is caused by increased
amount of blood circulating and also by fetus and placenta. Iron intake is especially important
during the third trimester when there is a large shift the baby. A pregnant lady needs 10-15% of
iron as compared to non pregnant women. If iron is not supplied in sufficient amount to the body it
may result to anemia. An anemic lady feels much tired. Lack of iron in body also associated with
premature labor, low weight babies and in some cases it may result to the death of the baby.

Fats- The fetal organs already have stores of fat and so additional fat is not required.
Nevertheless, essential fatty acids (EFA) should be supplied during pregnancy.

Vitamins- Vitamin A is good for eyes and it also maintains the integrity of cells. Maternal calcium
and calcium metabolism of infant is absorbed by vitamin D. Mother who want to prevent abortion
must intake vitamin E in good amount. Vitamin B6 or Folic acid is very important to prevent
acrostic anemia and promote normal fetal growth, as it prevents serious birth defects.

Water- Water is the good nutrient and it keeps the body hydrated. It helps in preventing
constipation, hemorrhoids, oedema and flushes out the toxins from the body.
Your age, activity level and sex will determine the number of calories that you need to eat each
day. Older adults and less active women need 1,600 to 2,000 daily, whereas less active men and
active women need 2,000 to 2,400 daily, but active men, like manual workers will need 2,400 to
3,000 daily.

When eating a balanced diet , these calorie amounts will generally vary from day to day, and it is
best to consider the average over a few days. It is far better to notice how hungry you are, rather
than just counting calories. When you start to eat regular meals and a balanced diet, you will find
it easier to know when you are full, and when you are hungry.

Your age, activity level and sex will determine the number of calories that you need to eat each
day. Older adults and less active women need 1,600 to 2,000 daily, whereas less active men and
active women need 2,000 to 2,400 daily, but active men, like manual workers will need 2,400 to
3,000 daily.

When eating a balanced diet , these calorie amounts will generally vary from day to day, and it is
best to consider the average over a few days. It is far better to notice how hungry you are, rather
than just counting calories. When you start to eat regular meals and a balanced diet, you will find
it easier to know when you are full, and when you are hungry.

Fast Food & Junk Food Effects

People are getting busier no matter how old you are and who you are. You can even see a 5
years old kid will have a schedule for tuition's, leaning music instruments, swimming classes in
some countries, while some adults will be drowning in their jobs to make ends meet. Connected
to this matter, fast food restaurants will be exactly blissful in doing their business. People tend to
settle their meals by consuming fast food to save time. Let's us see some points that might make
you draw back from fast food and junk food.

The first issue that we definitely cannot put it aside is obesity. A burger in fast food restaurant
basically contains more than 1000Kj of calories, while that's exceeding half of our body needs for
a day! I won't believe that you will just have a burger in you right hand without a cup of vanilla
coke in your left hand. Where do you think these extra calories will go inside your body? They will
change to become fats in your abdomen and that's what you usually can see down the street
there are uncountable fast food lovers with a fat-bellied. Well, you might love that if it's not on
your body.

Obesity not only makes you dare not to stand in front of a mirror, it's not just simply an eyesore to
the public as well. In fact, obesity is the major cause for some chronic diseases such as high
cholesterol, heart disease, hypertension, diabetes mellitus, and many other types of cancers. This
explains why the age group of people in getting chronic diseases is showing wider range
nowadays. Who wants to go on long term medications and run in and out to the hospital forever?
In this case, you always have the choice to choose the way you want.

Not to mention that our brain is the organ in affecting how we think and move. Fast food and junk
food are very low in nutrients; instead they are full with colorings, flavors and preservatives. You
won't want to know how the unhealthy ingredients could lead to some severe mental disorders.
Researches have shown that junk food might cause dyslexia, ADHD (attention deficit
hyperactivity disorder) and worse is autism. An individual's mood and attention are highly
influenced by the food taken, which means it will affect your concentration in school. For the
parents out there, you won't want your children to be called as stupid in school, don't you?

Does that mean you can't have fast food and junk food at all? It is not necessary so. You just
need to reduce the amount and frequency of having them in your diet. To begin with, you could
bring your home-cooked food to your school or workplace. Of course, bacon, sausages and
canned foods should not be your choices. Try some fresh foods and vegetables. You still can
have your favorite fast food not too often; with the condition you drink a lot of water and exercise
regularly.

1. Carbohydrates: these provide a source of energy.

2. Proteins: these provide a source of materials for growth and repair.
3. Fats: these provide a source of energy and contain fat soluble
vitamins.
4. Vitamins: these are required in very small quantities to keep you healthy.
5. Mineral Salts: these are required for healthy teeth, bones, muscles etc..
6. Fibre: this is required to help your intestines function correctly; it is not
digested.
7. Balanced Diets: we must have the above items in the correct proportions.

Carbohydrates

Carbohydrates are the most important source of energy. They contain the elements Carbon,
Hydrogen and Oxygen. The first part of the name "carbo-" means that they contain Carbon. The
second part of the name "-hydr-" means that they contain Hydrogen. The third part of the name
"-ate-" means that they contain Oxygen. In all carbohydrates the ratio of Hydrogen atoms to
Oxygen atoms is 2:1 just like water.

We obtain most of our carbohydrate in the form of starch. This is found in potato, rice, spaghetti,
yams, bread and cereals. Our digestive system turns all this starch into another carbohydrate
called glucose. Glucose is carried around the body in the blood and is used by our tissues as a
source of energy. (See my pages on respiration and balanced chemical equations.) Any glucose
in our food is absorbed without the need for digestion. We also get some of our carbohydrate in
the form of sucrose; this is the sugar which we put in our tea and coffee (three heaped spoonfuls
for me!). Both sucrose and glucose are sugars, but sucrose molecules are too big to get into the
blood, so the digestive system turns it into glucose.

When we use glucose in tissue respiration we need Oxygen. This process produces Carbon
Dioxide and water and releases energy for other processes. Now try my starch test in the Virtual
Laboratory

Proteins:- Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen,
Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get
directly into our blood; they must be turned into amino-acids by the digestive system. There are
over 20 different amino-acids. Our bodies can turn the amino-acids back into protein. When our
cells do this they have to put the amino-acids together in the correct order. There are many
millions of possible combinations or sequences of amino-acids; it is our DNA which contains the
information about how to make proteins. Our cells get their amino-acids from the blood. Now try
my Biuret test in the Virtual Laboratory

Proteins can also be used as a source of energy. When excess amino-acids are removed from
the body the Nitrogen is excreted as a chemical called urea. The liver makes urea and the kidney
puts the urea into our urine.
Fats :- Like carbohydrates, fats contain the elements Carbon, Hydrogen and Oxygen.
Fats are used as a source of energy: they are also stored beneath the skin helping to insulate us
against the cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you
eat too much carbohydrate and protein, you will convert some of it into fat, so you will put on
weight. You must balance the amount of energy containing foods with the amount of energy that
you use when you take exercise.

You must have some fat in your diet because it contains fat soluble vitamins.

Vitamins:- Vitamins are only required in very small quantities. There is no chemical similarity
between these chemicals; the similarity between them is entirely biological.

Vitamin A: good for your eyes.

Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for absorption of Calcium.
Vitamin E: the nice one - reproduction?

Mineral Salts These are also needed in small quantities, but we need more of these than we
need of vitamins.
Iron: required to make haemoglobin.
Calcium: required for healthy teeth, bones and muscles.
Sodium: all cells need this, especially nerve cells.
Iodine: used to make a hormone called thyroxin.

Fibre:- We do not // can not digest cellulose. This is a carbohydrate used by plants to make their
cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you
might end up with problems of the colon and rectum. The muscles of you digestive system mix
food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre
in your diet these movements cannot work properly.

A Balanced Diet
You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct
proportions. If there is not enough protein, you will not be able to grow properly and you will not
be able to repair yourself i.e. wounds will not heal properly. If you do not have enough energy
containing foods you will feel very tired, you will not have enough energy. If you have too much
energy containing foods you will become overweight. If you think that you are overweight you
might try taking more exercise to "burn off" some of the excess food which you ate at you last
meal.

Vitamin E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant.

Alternative Names:
Deficiency - vitamin E; Tocopherol
Function:
Vitamin E is an antioxidant that protects body tissue from damage caused by unstable
substances called free radicals. Free radicals can harm cells, tissues, and organs. They are
believed to lay a role in certain conditions associated with aging.

Vitamin E is also important in the formation of red blood cells and helps the body to use vitamin
K.
The ability of vitamin E to prevent cancer, heart disease, dementia, liver disease, and stroke are
still not known. At lower levels, vitamin E may help protect the heart.

The best way to get enough essential vitamins is to eat a balanced diet that contains a variety of
foods.
Food Sources:

Vitamin E is found in the following foods:

* Wheat germ
* Corn
* Nuts
* Seeds
* Olives
* Spinach and other green leafy vegetables
* Asparagus
* Vegetable oils -- corn, sunflower, soybean, cottonseed

Products made from these foods, such as margarine, also contain vitamin E.

Side Effects:
In November, 2004, the American Heart Association stated that high amounts of vitamin E can be
harmful. Taking 400 IU per day, or higher, may increase the risk of death.
Taking smaller amounts, such as those found in a typical multivitamin, was not harmful.

Vitamin E benefit
Vitamin E is an important nutrient that helps your body in a variety of ways. You should get
enough from a healthy, balanced diet. However, high amounts (400 IU) may be harmful. Vitamin
E benefit

Vitamin E source
Vitamin E is an important nutrient that you can get from a healthy, balanced diet. However, taking
supplements at high amounts (400 IU) may be harmful.

Definition:

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.

Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the
vitamin leave the body through the urine. That means you need a continuous supply of such
vitamins in your diet.
Alternative Names:
Ascorbic acid
Function:

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary
to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and
blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and
maintenance of cartilage, bones, and teeth.

Vitamin C
Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well-known
antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals,
which are by-products that result when our bodies transform food into energy.
The build up of these by-products over time is largely responsible for the aging process and can
contribute to the development of various health conditions such as cancer, heart disease, and a
host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the
body caused by toxic chemicals and pollutants such as cigarette smoke.

The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important
to include plenty of vitamin C-containing foods in your daily diet.
Food Sources:

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest
sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes,
broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower,
cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

Side Effects:
Vitamin C toxicity is very rare, because the body cannot store the vitamin. However, amounts
greater than 2,000 mg/day are not recommended because such high doses can lead to stomach
upset and diarrhea.

Too little vitamin C can lead to signs and symptoms of deficiency, including:

* Dry and splitting hair

* Gingivitis (inflammation of the gums)
* Bleeding gums
* Rough, dry, scaly skin
* Decreased wound-healing rate
* Easy bruising
* Nosebleeds
* Weakened tooth enamel
* Swollen and painful joints
* Anemia
* Decreased ability to fight infection
* Possible weight gain because of slowed metabolism

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older,
malnourished adults.

Vitamin D
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium. Fat-soluble vitamins are
stored in the body's fatty tissue.
Function:

In addition to helping the body absorb calcium, vitamin D also helps the body keep the right
amount of calcium and phosphorus in the blood.
Food Sources:

Vitamin D is found in the following foods:

* Dairy products
o Cheese
 o Butter
o Cream
o Fortified milk (all milk in the U.S. is fortified with vitamin D)
* Fish
* Oysters
* Fortified cereals
* Margarine

Side Effects:
Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.

Too much vitamin D can make the intestines absorb too much calcium. This may cause high
levels of calcium in the blood. High blood calcium can lead to calcium deposits in soft tissues
such as the heart and lungs. This can reduce their ability to function.

Kidney stones, vomiting, and muscle weakness may also occur if you have too much vitamin D.