BALANCED DIET

The human body requires a continuous supply of nutrients. These nutrients are utilized by the body to maintain health. The nutrients ought to be supplied daily in the right proportion for optimum utilization and proper body maintenance. This can be achieved by taking a balanced diet every day.

A BALANCED DIET is one which includes all the nutrients in correct proportion or adequate amounts to promote and preserve health. The recommended food and dietary allowances as per the ICMR 1988 have been shown in the following tables. This table gives weights that should be considered as raw food weight, e.g.; an adult sedentary woman should consume 300 gm cereals. Cereals may include white, rice and millets depending on the dietary habits of the family. If a family includes any one cereal in the diet, then the raw weight of that cereal should be taken into account. The daily intake of articles, as given by ICMR, may appear to be heavy but it is aimed at giving optimum nourishment according to the Recommended Dietary Intakes.

 

BALANCED DIET FOR AN ADULT MAN

SEDENTARY WORK                MODERATE WORK              HEAVY WORK

VEG (G)          NON VEG (G)       VEG (G)       NON VEG (G)     VEG (G)         NON VEG

Cereals’ 400 400 475 475 650 650
pulses 70 55 80 65 80 65
green veg. 100 100 125 125 125 125
Other veg. 75 75 75 75 100 100
Roots & tubers 75 75 100 100 100 100
fruits 30 30 30 30 30 30
milk 200 100 200 100 200 100
Fats & oils 35 40 40 40 50 50
Meat & fish 30 30 30
eggs 30 30 30
Sugars & jiggery 30 30 40 40 55 55
groundnuts 50 50

  

*An additional 30g of fats and oils can be included in the diet in place of groundnuts.

 

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