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BASIC GUIDELINES TO PREPARE A BALANCE DIET

At the beginning of National nutrition week, I would like to wish a healthy and prosperous life to all of our reader and well-wisher. Today I am going to discuss how to select food for daily meal according to nutrition science.
A healthy eating plan emphasizes fruit, vegetables, whole grains, and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.
There are 7 main nutrients component consist our diet, they are, carbohydrate, protein, fat, vitamins, minerals, water and dietary fiber.
The requirement of nutrient according to ICMR is given below.
RDA in Indians
Among them the calorie comes from the main component of our diet, that is carbohydrate, protein and fat are;
Carbohydrates: 45–65% of calories.
Fat: 20–35% of calories.
Protein: 10–35% of calories. Accordingly.
There are so many rules and regulation to selecting the food item in our daily diet, I am going to discuss the Basic Five Food Group and My Plate rule.
I.C.M.R. India has given five food group plans. Including foodstuffs from all the five good groups is required to make a meal balanced.
A balanced diet is made up of the five food groups.

Group I
Cereals, roots, and tubers.  All these primarily supply energy.
This group includes foods like wheat, jowar, bajra, ragi, and other cereals.  Topioca, potato, sweet potato and yam come under roots and tubers.  
This group provides calories, protein, iron, and vitamins.
These foods are cheap and are taken in large amounts by low-income groups.
Group II
The foodstuffs in this group are primary sources of protein though cereals also furnish protein.  It provides protein both from the vegetable and animal kingdom.
Dals, grains, peas, beans, groundnuts, cashew nuts, almonds, coconut, milk, curd, butter-milk, paneer (Cottage cheese) khoya, eggs, fish, mutton, chicken, pork and other flesh foods come under this group.
Milk and dairy products also provide calcium and riboflavin.
Meat fish and eggs are good sources of protein, iron, and niacin.
Group III
Fats / Oils, Sugar / Jaggery, All these foodstuffs are concentrated sources of energy.
These include – vegetable oils, vanaspati, ghee, butter, cream, sugar, and jaggery.  
This group constitutes about 1/6th of the energy value of the diet but does not add an appreciable amount of protein, mineral or vitamin.
Butter is also a good source of vitamin A & D. Vegetable oils are a good source of essential fatty acids.
Group IV
Protective – Vegetables and fruits, these are rich sources of minerals and vitamins. These include green leafy vegetables, yellow or orange fruits, and vegetables and citrus fruits.
Group V
Other Vegetables, These provide variety in taste and texture and furnish roughage in the diet.
These include fruits, stems, leaves and flowers of plants, ladies fingers, brinjals, bitter gourd and other gourd, cauliflower, etc.
They are fair sources of certain vitamins and minerals.
Source of Nutrition
The U.S. Department of Agriculture (USDA) created MyPlate, an easy-to-follow food guide, to help to figure out how to feed a balanced meal. The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein.
My Plate is divided into four sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairies, such as a glass of milk or a yogurt cup per day.
diet plate
Hope I highlight the basic guideline of selecting food items for the meal. Enjoy the article, prepare a nutritious diet and follow our website regularly.

DITI PAUL BHATTACHARJEE
NUTRITIONIST / DIETICIAN

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