Introduction to Diet

and Nutrition

Dr. Keerti Kumar Jain

MBBS, MD(Paediatrics)
Chiranjeev Hospital

Nutrition
As your body grows, it is important to take care of it

by eating nutritious food with the proper amount of

servings.

What is a Balanced Diet?

A diet that focuses on providing all the nutrients that

your body needs.

It comprises of macronutrients like protein,
carbohydrates and fat along with micronutrients
which include vitamins and minerals. Each of them
has a different role to play in maintaining various
body functions.
These nutrients are derived through a combination
of the five major food groups - fruits and vegetables,
grains, meats, fats and oils and dairy products.

Carbohydrates
Carbohydrates are your

body's main source of energy.

Half of your total calories of
the day should come from
carbs.
We eat more refined carbs
like breads, biscuits, etc. The
good carbs are in brown rice,
millets and oats
Recommended dietary
allowanceMen: 2320 Kcal/day
Female: 1900 Kcal/day

Proteins
It is the main component of all

of your body's cells, as well as

your hair, skin and soft tissues.
Moreover, we burn more
calories in digesting proteins
than carbs.
Since men tend to be muscular
and usually weigh more than
women, they require more
protein.
Pulses, milk, leafy greens, eggs,
white meat and sprouts
contain good protein.

Fats
Fats provide energy, store

vitamins and synthesize

hormones.
Have a good blend of various

types of oils in your diet.

Butter, ghee, olive oil,

mustard oil, soyabean,

sesame and groundnut oil
are rich in fat.

Vitamins & Minerals

These micronutrients support

metabolism, nerve and muscle

function, bone maintenance
and cell production.
Minerals are inorganic and so
minerals from plants, meat
and fish easily find their way
into body.
Vitamins are fragile
compounds and they may be
destroyed during cooking.
They can be derived from nuts,
oilseeds, fruits and vegetables.

Iron and Calcium

In India, iron deficiency

or anaemia affects about

50% of the population,
more women than men.
There is a need to drink
adequate water. Lack of it
can lead to acidity and
water retention.
Anywhere between six to
eight glasses of water is
needed to keep your body
hydrated.

Recommended Dietary

Allowance of Calcium Men: 600 mg/day

Female: 600 mg/day

Recommended Dietary

Allowance of Iron Men: 17 mg/day

Female: 21mg/day

Classification of Food based on function.

Choose your food wisely

To keep your body running smoothly, you require three

main meals coupled with healthy snacking to curb cravings.

Ideally, breakfast should be the heaviest meal of the day but
with our busy schedules all we manage to do is chug a glass
of milk and grab a toast.
When your day starts on a light note followed by a hurried
lunch, you end up eating much more for dinner than
needed. While dinner should be the lightest, in a common
Indian household, it is an elaborate family meal. Time to
change. The components of the balanced diet remain the
same, the difference lies in how they're served at every
meal.

An Ideal Diet Routine

Breakfast: A good morning meal should comprise of three

things. These are dietary fiber or carbohydrates (wholegrain bread, oatmeal, white oats, wheat flakes), proteins
(eggs and egg whites, yoghurt, milk and sprouts) and nuts
(almonds, walnuts, apricots and figs). This way you'll eat
fewer calories the rest of the day.

 Lunch: Make it a mix of high-fibre whole grains like brown rice, barley

or jowar, starchy carbs and some good source of proteins like cottage
cheese, pulses, chicken or fish. Include some probiotics like yoghurt or
buttermilk and fibre from fresh salads to complete your meal.

Dinner: Pick foods with a high satiety value that keep you full for longer

and curb midnight binging. Fill your plate with greens to load up on
vitamins and minerals. Limit carbs but don't cut them off. Combine
them with some healthy fats like fish, nuts and seed oils. Your body can
use these for regeneration and repair overnight.

Some points to keep in mind

Dont give up on snacking. It supplies the quick pick-me-up you

need. Trade the junk for fresh fruits, crudits with hung curd dip,
nuts or a salad. Eating small yet frequent meals is the ideal way.
This doesn't mean you eat more but spread your daily
requirements throughout the day.
It is not bad to have junk food once in a while.
When you eat is as important as what you eat. The key to smooth
digestion lies in the timing of the meals. The first meal of the day
should be taken about one and a half hours after waking up.
Further, there should at least be a three-hour gap between
breakfast and lunch and the same between lunch and teatime.
Dinner is best enjoyed two hours before your sleep time to allow
the body to wrap up the digestion process.

Drinks

Soda vs. Juice

Soda contains high levels

of caffeine and sugar

Caffeine is a stimulant
Increases blood pressure

Juices

Contain nutrients and

vitamins
Need to drink in
moderation

Too much juice can have

negative effect because of
high sugar content

Nutrition Pie Chart

What foods should you avoid or moderate?

Junk food like pizzas, burgers, chips, sodas, etc.
These have high concentration of calories, salt and

harmful chemicals.
They can be taken in moderation and an attempt
should be made to eat a healthy, balanced diet with
fruits, vegetables and dairy products everyday.

Benefits of Vegetarianism
1. Reduce Your Risk of Chronic Diseases
2. Greater Protection From Diabetes
3. Supports A Healthy Body Weight
4. Reduce Your Risk of Heart Diseases
5. May Help Reduce Cancer Risks
6. Supports the Thyroid
7. Reduces Risk of Cataract
8. Promotes Kidney Health

Many famous personalities such as Amitabh Bachchan, Anil

Kumble and Narendra Modi are vegetarians.

Thank you
And
Eat Healthy!