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Balanced Diet :
A balanced diet is one, which provides all the nutrients in required amounts and proper proportions. It can be achieved through a blend of different food groups. The different food groups that should be included in the diet so as to get the necessary nutrients are cereals and millets, pulses, fruits & vegetables, milk and milk products, meat & meat products, sugar and fat. In addition, a balanced diet should provide non-nutrients like fiber, which provide positive health benefits.
Daily guidelines of foods required from different food groups [approximate quantities] for adult woman [as per dietary guidelines for Indians, Indian Council of Medical Research]
Cereals 300 g
- Whole grain cereals like wheat flour, unpolished rice, dalia, oats are preferred as they provide fiber.
Pulses
- For a vegetarian 60 g
- For a non-vegetarian 30 g
- Sprouting/fermenting grams helps to improve the vitamin content and improve the availability of iron to the body
Egg / chicken / fish 30 g (in addition to pulses for a non-vegetarian)
- Provide good quality proteins, essential vitamins and minerals
Vegetables (minimum) 300 g
- Vegetables having orange, yellow and green flesh are preferred (e.g., pumpkin, carrot, beans, peas and saag)
Fruits (minimum) 100 g
- Fruits which are orange/ yellow colored on the inside (e.g. papaya and ripe mangoes) and other fruits like amla, guava and oranges are a good source of vitamins A and C
Milk & milk products 300 g
- Good quality proteins and calcium are derived from milk
Sugar 20 g
- Concentrated source of energy
Fats(oil/ butter/ ghee) 20 g
- Oils are a concentrated source of energy
*Amounts in (g) refer to edible portion in the uncooked form
Energy requirement :
Energy requirement is the amount of food energy needed to balance energy expenditure in order to maintain health, growth
and an appropriate and desired level of physical activity. Energy needs are determined by energy expenditure. The
recommended level of dietary energy intake is the mean energy requirement that should be ingested as a daily average over
a certain period of time. The charts given below suggests you about the energy sources and requirement in term of calories
which is the unit of measurement that tells us how much energy our body derives from a particular food item. The food that
we consume during the day includes a variety of nutrients and each nutrient provides different amounts of calories.
Many health conscious people are constantly counting and keeping a track of their calorie intake while there are some of us who
are totally ignorant to the entire concept.
ENERGY SOURCES:
| Source |
kcal/g |
kj/g |
| Protein |
4 |
17 |
| Fat |
9 |
38 |
| Short chain fatty acids |
6-7 |
28 |
| Carbohydrate |
4 |
17 |
| Alcohol |
7 |
39 |
RECOMMENDED ENERGY INTAKE ACCORDING TO AGE, HEIGHT AND WEIGHT :
| Category or condition |
Age (years) |
Weight |
Height |
Average energy per kg |
Allowance (kcal) per day |
| Kg |
lb |
cm |
in |
| Infants |
0.0-0.5
0.5-1.0 |
6
9 |
13
20 |
60
71 |
24
28 |
108
98 |
650
850 |
| Children |
1-3
4-6
7-10 |
13
20
28 |
29
44
62 |
90
112
132 |
35
44
52 |
102
90
70 |
1300
1800
2000 |
| Men |
11-14
15-18
19-24
25-50
51+ |
45
66
72
79
77 |
99
145
160
174
170 |
157
176
177
176
173 |
62
69
70
70
68 |
55
45
40
37
30 |
2500
3000
2900
2900
2300 |
| Women |
11-14
15-18
19-24
25-50
51+ |
46
55
58
63
65 |
101
120
128
138
143 |
157
163
164
163
160 |
62
64
65
64
63 |
47
40
38
36
30 |
2200
2200
2200
2200
1900 |
|