Other Vegetables: Carotenoids, folic acid, calcium, fibre
Fats and Sugars
Fats: Energy, fat
Sugars: Energy
Food exchange
Substitution of one food item with the other in such a way that the nutrients provided by them are the same
Balanced diet
A diet which contains different types of foods in such quantities that the individual's need for the various nutrients is adequately met, and some amounts of nutrients are stored in the body to withstand short periods of low dietary intake
Characteristics of a balanced diet
Meets the nutritional requirements of an individual
Includes foods from all the food groups
Contains a variety of foods
Consists of seasonal foods
Is economical
Suits the taste and meets the desires of the individual eating it
Meal planning
Making a plan of meals with adequate nutrition for every member of the family within the available resources
Importance of meal planning
Fulfills the nutritional requirements of the family members
Makes the food economical
Caters to the food preferences of individual members
Saves energy, time and money
Uses left over food
Factors affecting meal planning
Nutritional adequacy
Age
Sex
Physical activity
Economic considerations
Time, energy and skill considerations
Seasonal availability
Religion, region, cultural patterns, traditions and customs
Variety in colour and texture
Likes and dislikes of individuals
Satiety value
The nutritional requirements of all the family members can be met by varying the quantity of food items and by combination of foods
Include food items from different food groups to get variety and maximum nutrients
Meal planning
An art and science in itself. What is to be cooked is decided by the homemaker from the available food items
Meal planning is affected by various factors like nutritionalrequirements, budget, season etc.
A balanced meal has food items from all the food groups and provides all the essential nutrients such as energy, protein, fats, vitamins and minerals
Diet modification
Serving the meal cooked for the family to any member after varying it in quantity, quality and frequency of eating
Quantitative modification of diet
Increase or decrease in the number of times a meal is taken and/or the portion size
Quantitative modification
Pregnant women, sick people or older persons need to eat smaller meals but at shorter intervals
Adolescent boys needs larger portions at each meal
Persons who are dieting are advised to reduce the amount of food eaten at each meal
Qualitative modification of diet
Change in nutrients, consistency, flavour, amount of spices and fibre content of the diet
Qualitative modification
Increased protein requirement of a pregnant woman can be met by increasing the quantity of protein rich foods
Mothers taking out some boiled dal in a separate bowl, mashing it and feeding it to babies between the age of 6 months to 1 year
Slightly older children are fed well cooked and mashed 'Khichri'
Older people need a diet soft in consistency and less spicy
Modification in terms of frequency
Increase in the number of meals instead of increasing quantity in original meals
Food exchange method
Modifying the same meal for different family members by exchanging one food item with another in the correct proportion
Cereals exchange
1 Chapati = 1 bread slice = 1 potato = 1/2 cup rice = 1/2 cup dalia = 4 salted biscuits = 1/2 cup noodles = 1 idli = 1 plain dosa = 1/2 cup upma/poha
Fats exchange
1 tsp of butter = 1 tsp of oil = 2 tsp mayonnaise = 4-5 pieces of nuts = 10-12 pieces of peanuts = 5 tsp cream
The energy content of the diet for an adult woman is nearly 2/3 of that for an adult man, and protein requirement is a little less. But her diet should be slightly richer in iron and vitamin C.
During pregnancy, the need of calories, proteins, calcium, iron, vitamin A and vitamin C are increased for the healthy growth and development of foetus. Also, more water and fibre is needed as she may suffer from constipation.
The nutrition of lactating mother is very important as the newborn baby relies completely on the mother for nutritional requirements. Inadequate food intake reduces the milk secretion.
Mothers milk is sufficient to meet the nutritional requirements of the baby upto 6 months. After 6 months, weaning foods are introduced gradually.
Weaning pattern for an infant
Liquid (6 months): Juice, soups, milk
Semi-Solid (6-9 months): porridge, kheer, mashed banana or potatoes
Solid (9-12 months): Khichri, egg, chappati, vegetables and fruits
Modifications for children
School going Children: High calorie, high protein diet with plenty of vitamins and minerals. Packed 'tiffin' is important.
Pre-schoolers: High calorie high protein diet, rich in calcium and vitamin A. Mildly flavoured and less spicy foods. Handy Finger Foods are preferred.
Adolescents: High calorie, high protein diet, rich in calcium and iron. Quantity of food intake must be increased. Nutritious fast foods and snacks should be planned.
Many physiological changes occurring during old age affects nutritional requirements. They need less energy and fats as compared to an adult man but the proteins and other nutrient requirements remain the same. They need lots of water and fibre to check the problem of constipation.
Therapeutic diet
Special diet given to a person suffering from a disease, to facilitate recovery. It is a modification of the normal diet.
Therapeutic diet helps to maintain good nutritional status, correct nutritional deficiencies, provide a change in the consistency of diet, and bring about change in the body weight, if required.
The change in diet helps the person to recover from disease
When sugars are withdrawn from food, insulin is not required to digest them. When fats are taken off the diet, the liver can relax and take time to recover. Drinking fluids certainly helps to overcome losses of water and minerals.