FOOD AND HEALTH
“Our diet is our best medicine, our kitchen is
our best pharmacy”
Dt. Zoya
What is diet?
● a diet refers to the specific food and drink choices that someone makes in their daily life. It
can be tailored for various reasons, like health, weight management, or specific dietary
needs.
What is a Balanced Diet?
● A balanced diet contains an adequate amount of all the nutrients required by the body to
grow, remain healthy and be disease-free.
● In addition, a healthy, balanced diet provides the necessary energy requirement, protects
against vitamin, mineral, and other nutritional deficiencies, and builds up immunity.
Why is a Balanced Diet important?
● A good diet is fundamental for a healthy and fulfilling life for people of all ages.
● Diet is very important to each and Everyone, balanced diet is vital for everyone because it
fuels our bodies with the nutrients needed for growth, energy, and overall health.
● It supports body functions, helps maintain a healthy weight, boosts immunity, reduces the
risk of chronic diseases, and promotes well-being and longevity.
Improper Diet may result in..
● nutrient deficiencies
● weight gain or loss
● weakened immune system
● low energy levels
● poor mental and physical health
● increased risk of chronic diseases
It can also lead to..
● Obesity
● Heart conditons
●
● Insulin resistance
● Diabetes
● And even death
There are mainly two types of nutrients in our food-
A Healthy Diet consists of..
Energy Giving Food Body-Building Foods Protective Food
Energy Giving Foods-
● These are mainly Carbohydrates and Fats.
● Carbohydrates are a primary source of energy for the body. which is used as fuel for various body
functions, including providing energy for muscles, brain function, and cellular activity.
● Fat provides more than twice the number of calories per gram compared to carbohydrates or
proteins.
● Fats help in absorption of fat-soluble vitamins (like A, D, E, and K), hormone production, and healthy
cell membranes. They also contribute to insulation, protecting the body from temperature changes.
Body Building Foods-
● These are mainly Proteins.
● Proteins play a fundamental role in the body as they are involved in various functions.
● They are essential for body building and repairing tissues, creating enzymes and hormones,
supporting immune function, transporting molecules throughout the body, and serving as a
source of energy when needed.
Protecting Foods-
● These are vitamins and minerals.
● Different vitamins have specific functions: they act as antioxidants, protecting cells from
damage; support immune function, aid in blood clotting, help with bone health, facilitate energy
production, and assist in maintaining healthy skin, vision, and neurological function. Each
vitamin has its unique role in supporting the body's overall health and well-being.
● Minerals are crucial as they play roles maintaining proper fluid balance, supporting nerve
function, aiding in muscle contraction (including the heart), assisting in the production of
hormones and enzymes, and contributing to the transportation of oxygen throughout the body.
RDA(Recommended Dietary Allowance)
● Recommended Dietary Allowance, which is a measure
of the daily nutritional needs of the human body. It is a
set of guidelines that provide recommendations for the
optimal intake of essential nutrients required to maintain
good health and prevent nutritional deficiencies.
RDA for Lightly Active Women
Table. A Balance Diet for a Sedentary Woman (55kg) ICMR 2023
Nutrient Vegetarian diet Non-vegetarian diet
Energy (kcal) 1645 1640
Protein (g) 58.5 61.3
Visible fat (g) 20 20
Calcium (mg) 940 1006
Iron (mg) 23.6 22.5
Zinc (mg) 7.4 7.2
RDA for Lightly Active Women
Table. A Balance Diet for a Sedentary Man (65kg) ICMR 2023
Nutrient Vegetarian diet Non-vegetarian diet
Energy (kcal) 2103 2089
Protein (g) 72.6 77.6
Visible fat (g) 30 30
Calcium (mg) 1016 1125
Iron (mg) 27.9 26.0
Zinc (mg) 9.7 9.2
Myths!
● Skipping meals to lose weight - don’t eat and
the weight will come off
While you may lose weight in the short term, it is not a healthy or
sustainable weight loss solution. Your metabolism slows down, you burn
lean muscle and store fat, and your body's overall function decreases.
Additionally, not eating has the potential to cause serious harm to your
mental health.
Myths!
● Consuming fat will make you fat.
It is important to note that regardless of the oil you pick, you need to
consume it in moderation as fat is important for many functions in our
body. However, excess consumption of trans and saturated fats can
make you gain fat around the abdomen area
Myths!
● Only oils like Canola oil or Olive oil are good
for health.
Different types of oils have different properties and health benefits of
their own. Any oil can be used especially belonging to the locality as long
as it is not Refined Oil.
Myths!
● Lemon, Citrus fruits and Curd should not be
consumed in winter.
Contrary to a common belief, consuming citrus fruits such as lemons,
oranges, grapefruit, and grapes during cough and cold does not worsen
symptoms. In fact, these fruits are rich in Vitamin C, which strengthens
the immune system and aids in combating bacterial and viral infections.
Where as curd is an ideal food for winter consumption, containing
probiotics and vitamins that enhance the immune system. It is
recommended to consume curd at room temperature.
Key Objectives of Balance Diet
● Elimination of trans fatty acids and saturated fats. Consumption of unsaturated fatty acids.
● Intake of simple sugar should be limited. Replace it with Jaggery where possible.
● Include a balanced amount of vegetables, fruits, nuts, legumes and whole grains in your meals.
● Include lots of food with protein in your diet. Most commonly we Indians consume diets that are
low in required amount of protein.
● Limit intake of caffeine and alcohol. Avoid altogether if possible.
● Avoid reheating oils and fats as it leads to formation of trans fatty acids and certain
toxic substances.
● Do not keep cut vegetables and fruits exposed to air for longer time.
● Avoid consumption of food substances containing artificial preservatives and
processed food, it can be carcinogenic.
● Consume plenty of water. Atleast 3-4 liters of water should be consumed daily.
● Exercise or Walk briskly daily to build stamina, burn excess calories, and stay healthy
● Eat right, be bright, take care your
body it will take care of you..
