0:04 [music] >> Welcome you all to the course on basics of food and nutrition week one, which is the third part, which is going to be on balanced diet, food pyramid, and food plate concept. At the end of the session, the student will be able to understand the balanced diet concept. [music] As we all know, balanced diet is the one which is very important to have a healthy life and healthy living. >> [music] >> And to describe ICMR's basic five food group, which is nothing but Indian Council of Medical Research >> [music] >> has formulated the basic five food groups for the healthy living. And also
0:51 to explain the food pyramid as a guide for healthy eating. And there's a food pyramid which I have been discussing in the last class [music] as well. And interpret the My Food Plate for planning a balanced diet. So, these are the concepts that will be discussed in the session following. What is a balanced diet? >> [music] >> A balanced diet is the one which contains different types of foods which you can see in the picture which is given in such quantities and proportions that is suitable for calorie protein minerals vitamins and even other nutrients that are being adequately met, and provision is being given to satisfy these nutrients
1:36 to withstand the short duration of lean mass. This is the actual definition of balanced diet. In short terms, it is such a way that you have to give all the food groups uh equal proportion and a proportion which will meet the adequate requirement of a individual. So, you can see how these uh this plate is being distributed with lot of vegetables and fruits and on one side, [music] whereas cereals, pulses, and others are being listed out in the right side so that the proportions are being met accordingly. How do we plan a balanced diet? As discussed, balanced meal is always referred to us uh the food groups in
2:24 right amounts [music] that contributes to calorie production, and then building up of the body, protecting against infections, and also providing the immunity. So, these are the major components that we should look out for when it comes to a balanced meal. These proportions may vary with gender, age, the duration of the activity, and also social economical condition, and there may be life cycle conditions like infancy where the infant may need a a nutrition requirement is going to be different from that of an adolescent or an expectant [music] or a pregnant woman and a nursing mother. So, for every individual, based
3:11 on the age group, their social economic condition, their specific physical activity, their gender difference, all that has to be looked into before we plan a meal as a balanced meal for these kind of recommendations with regard to calorie production, building up of the body, and protecting against infection, and providing immunity. So, that is the major contribution of a balanced meal with regard to any particular food group and life cycle modification. So, coming to the balanced diet in terms of economical perspective. So, we can divide the foods as expensive foods,
3:57 moderate cost foods, and low cost foods. When it comes to expensive foods, we all know the cost of food and the commodity has become really high with the global economic increase as well as the production as such. So, all these contribute to the economical perspective and these are basically divided as expensive foods. When we talk about fish, milk, meat, fruits, these are used liberally. When it comes to cereals and pulses are being fair quantities which are opted for planning a menu. Cereals being the base of the food pyramid, we we all know that our staple food is nothing but rice
4:43 in South India and in North it is the roti or the chapati. So, all are processed from wheat. So, these things form the basis of our staple food which is nothing but the cereal component. Coming to the moderate cost, we all know moderate amounts of cereals, pulses, nuts, and green leafy vegetables comes under moderate cost. Whereas low cost, we have uh large amounts of cereals, pulses, vegetables, but very small amounts of milk, egg, fish, and meat to be compensated. [music] So, this is how the global uh scenario and the economic perspective when it comes to an Indian scenario, we will have to modify these foods according to
5:30 the economic uh condition as well. So, what should be the goal of a balanced diet? When it comes to protein, protein should be met at 15 to 20% of the daily energy needs. >> [music] >> Similarly, fat should be restricted to 20 to 30% of daily energy needs. And carbohydrates should constitute the remaining percentage, which is nothing but 60 to 65% basically, because the carbohydrates are the basis of our food as a staple food. And also, they are rich in fiber, which is natural fiber stored in the form of carbohydrates. And coming to the balanced diet planning,
6:16 [music] cereals form a staple food, which I was discussing about South India being rice >> [music] >> and North India being chapati or roti. They form a staple food. Pulses in huge quantities are also being our major composition, because we South Indians prefer any food with some dal in the form of sambar or any other food. So, that becomes a larger quantity of pulses, and that has to be procured through purchase post crop yield. So, that's how the pulses are being incorporated, and that has to be kept in mind when we plan a balanced [music] diet. Protein-rich foods include milk and its products that can be purchased
7:02 from routine vents. And green leafy vegetables, roots and tubers like carrots, beetroots, potatoes, yam, colocasia, all that are coming under roots and tubers. And other vegetables, fruits can be [music] obtained from major food bazaars, where we get uh these kind of varieties. And also, availability fruit availability at off-season should be brought bought, and they should be utilized properly. >> [music] >> So, all these things have to be kept in mind before we plan a balanced diet. Coming to sugars, palm sugars, these can be obtained in more quantities from the wholesalers because they can be stored for a long
7:49 period of time. Oils can be obtained in huge quantities again from the wholesale. Preparation of ghee, butter can be done on a homely basis. Spices can be prepared at home also. So, when we talk about balanced diet, this is a pyramid that is being given in ICMR, Indian Council of Medical Research, where you can see that an extra portion is being allotted for pregnant [music] and lactating women, where you can see fat and oil can be given as two portions additionally, milk two portions additionally, which could be milk, curd, or buttermilk, fruit one addition, and
8:36 green leafy vegetables half portion extra. So, this is for pregnant women, whereas for lactating women, we can see that cereals [music] one addition, pulses two addition, fats and oils [music] two again, with milk and milk products two again. And we also see that fruits can be one addition apart from the routine menu. Green leafy vegetables half again, is the same as that of a pregnant women. And for elderly women, we should concentrate on fruits again one, and we we should also include cereals and millets with regard to two portions extra.
9:23 So, having discussed about the balanced diet, we should understand the five food groups, which is nothing but cereals, pulses, fruits and vegetables, nuts and oil seeds, uh milk and milk products, as well as the fats and oils. So, foods have been classified into food groups depending on their nutritive value and for the East Planet diet. So, basically, if we see, there are different food groups like four food group, five food group, and seven food groups. As I discussed in the previous week, so this is the five food group that we normally follow like our five fingers. We should remember that the highest finger is your cereals and cereal products. The lowest finger,
10:09 which is a small finger, which we say is nothing but the fats and oils. So, we should consider these things in while [music] formulating a menu. So, normally, the four food groups or the seven food groups is not the one which is commonly used, but the five food groups is what we normally concentrate on. Significance of the food group system is planning wholesome balanced menu to adequately meet the nutritional adequacy and also to understand that the nutritional status of the population to be considered. So, we are going to have the five food groups in mind and their age, gender, socioeconomic status,
10:55 also if there are any age group differences, these things should be kept in mind while we plan a menu. So, this is the tabular column which ICMR, which is nothing but the Indian Council of Medical Research, has given as five food groups, which is nothing but cereal, grains, and products at the base, which is nothing but rice, wheat, ragi bajra maize jowar [music] barley, rice flakes, wheat flour. All these things can come under the ICMR basic five [music] food groups. Similarly, they provide about a large of energy, a protein, invisible fat, vitamin B1, B2, which is nothing but thiamine, riboflavin, folic acid,
11:41 iron, and fiber. So, if you see the nutrients which are present in the cereal grains and products are literally more compared to the all the other nutrients. The second group is nothing but the pulses and legumes, where you can see Bengal gram, black gram, green gram, [music] red gram, lentils, cowpeas, and peas, rajma, soya bean, [music] and beans are all constituting the pulses and legume category, and they also provide the same as that of the cereal category. Extra calcium is being added here because most of the time the calcium is also being obtained from these pulses as well.
12:26 Third category is nothing but milk and meat products, where you can see that most of the protein-rich foods are divided in the third category, milk, curd, skimmed milk, cheese, all that, apart from chicken, liver, fish, egg, and meat. So, if you see these are basically animal products, and they provide a good amount of protein, fat, vitamin B12, which is in addition to the cereal and pulses. So, these milk products and meat have got good amount of B12 along [music] with calcium, fats, and vitamin B2, which is nothing but the riboflavin. The fourth category is nothing but fruits and vegetables, where you can see
13:11 fruits, example, mango, guava, mango, which is a seasonal fruit, guava, tomato, ripe papaya, orange, sweet lime, and watermelon. All these things combination has make up as made up to the fruit content group. And they provide a lot of carotenoids, which is nothing but vitamin A, vitamin C, and fiber, also. So, if you see the outer skin and the inner skin has got both soluble and insoluble fiber in it, which is a good source of carbohydrates, as well. So, they have The fourth category is fruits, and then vegetables, which is nothing but green leafy vegetables. We all know about green leafy vegetables like amaranth, spinach, drumstick
13:58 leaves, coriander leaves, and all the other leaves like mustard greens and all that. So, these things provide vitamin A again, folic acid, which is very important for pregnant women, and also to prevent a neural tube defects, calcium, which is good for the bones. And these calcium, iron, and fiber has to be given for all the age groups, especially for pregnant women, lactating women, and for girls who are in the age of attaining menarche. All the people have to be given this green leafy vegetables. So, that is the category here. Other vegetables are nothing but their roots and tubers, where you can see carrots, cucumber, and lady's finger, capsicum, beans,
14:45 onion, everything can be added as these particular uh category, where you can find that they provide a lot of carotenoids, folic acid, calcium, and fiber. [music] So, we have come to the four basic five food groups. The fifth group is nothing but the small one, which is the fats and oils, where you can see that they have got a good combination of butter, ghee, and then, um, hydrogenated oil, cooking oil, like mustard oil, soybean oil, sunflower oil. All the category will come under that. So, if you see, it gives a lot of energy to us and similarly they are also providing essential fatty acids in the from them. So, we also have a category
15:30 on sugars and jaggery where you have got a lot of energy only from that and not much of the nutrients like other >> [music] >> vitamins and minerals. So, if you see, this is a basic five food group. So, as I told you, the little finger can be your fats and oils >> [music] >> and the big one is your fruits and vegetables you can take to the highest, cereals, >> [music] >> pulses and then fruits and vegetables. All these things combination of your five fingers is nothing but your basic five food groups. [music] So, you can see some pictures of the cereal grains and products where you can find these things like little millets like samai, kodo millet, varagu. All are
16:18 basically very good in nutrients, providing good amount of energy and also carbohydrates and the products that we make out of these cereals are rice flakes, flour from wheat flour, rice flour, oat flour, puffed products like puffed [music] rice and all that. So, these are some of the food items that you can look at for. Pulses include all these varieties and apart from that they also provide a good source of protein. Milk and meat products, these are basically from animal sources. So, you can see how milk and meat products have a combination to play. Fruits and vegetables, as I discussed,
17:03 the roots and tubers category come under the vegetable. There are different vegetables, green leafy vegetables, roots and tubers and other vegetables. So, other vegetables include your brinjal, ladies finger, capsicum, beans, drumstick, >> [music] >> cauliflower, bitter gourd, snake gourd, all these vegetables provide good amount of energy and B vitamins. [music] Also, they have good amount of essential nutrients to your body. The last category, as we discussed, is nothing but fats and sugars. They also provide good amount of energy. Having heard about food groups, balanced diet, we should also know about what is
17:49 a food pyramid. Food pyramid is like a pyramid which says it can be divided into five categories. A food guide pyramid is a simple way of knowing what are the kinds of food one needs to consume and in what amounts to ensure a good health. The concept of how you eat eat a food to and to take it well is very important when we talk about a food guide pyramid. >> [snorts] >> So, this is a food guide pyramid especially designed for a vegetarian person. So, if you see the base is nothing but cereals and legumes. If you see it is giving about six to eight [music] servings, which is nothing but one katori of cooked rice or two rotis
18:35 or breads. That can be a cereal. One cereal serving will be this way. So, if you can take about six to eight servings of cereals and legumes there. So, one legume serving is nothing but one katori of cooked dal dal. One [music] katori is nothing but we have a coffee dabara, right? So, that dabara size will be the one katori cooked dal composition. So, you can take about six to eight servings, which is the base. And the second part is divided as fruits and vegetables. So, if you see fruits have to be taken two to three servings. You can either a raw fruit, but please avoid fruit juices because the raw fruit or the whole fruit will give you good amount of fiber, whereas the fruit juices will not be able to adequately
19:21 meet the fiber content. Vegetables can be taken with three to four servings. Where you can see vegetables can be as a part of green leafy vegetable you can take as a poriyal or some kind of a gravy. And also you can take roots and tubers as a vegetable and other vegetables can be taken. So these can be taken three to five servings. And the second last I mean the last but one part is again divided into two where you can see milk [music] and meat servings that you can see one meat serving is roughly approximately 30 g and one milk serving is one cup which is nothing but 100 to 150 ml. So you can see that also can be taken as three
20:07 servings. So you can take morning one glass of milk evening and night. That is the requirement. Or if you are taking one glass of milk along with a curd and a buttermilk, that also can be compensated. The last portion which is the final portion is your fats and oils and sugars [music] which has to be taken sparingly. Next we move on to the non-vegetarian composition. So if you see that in the previous slide, you can see that milk and the protein was the major component there. Whereas here we have replaced that with meat in the third category. So you can see meat is
20:52 being given for 30 g >> [music] >> and for legumes it is the same and the cereals everything is forms the same amount and same quantity. So coming to the portion size of foods and the nutrient content, as we saw in the previous slide, anything as [music] one serving is nothing but 30 g. If for example, cereals are taken as 30 g, it provides about 100 calories and protein is 3 g only. And carbohydrate is 20 g again, whereas fat is only 0.8 g. If it is a meat, chicken, or fish, 50 g portion will give 100 calories and the protein will be roughly 6 g and carbohydrate is 9 g and fat is 7 g. Similarly, for egg, if there is only one egg that you're
21:39 consuming, it is 50 g of protein and 85 calories. Protein again will be 6 and >> [music] >> carbohydrate is 7 and fat will be 7. Similarly, there are other things also we have listed out here. Green leafy vegetables are given at 100 g per portion size, which provides about 45 g of Sorry, 45 kcal >> [music] >> and about 0.4 g of protein. And fruits again, if you see, 100 g of fruit will give 40 calories only and carbohydrate is 10 g. So, for sugar and fat, if you see, even 1 tsp of fat that you're taking will give about 45 calories because 1 g of oil or fat will give 9
22:26 calories. So, 5 into 9 becomes [music] 45 over there. So, that is how it is calculated. So, coming to the My Food Plate, so you can see the half of the plate is filled up with only fruits and vegetables. The other half is being broken down as cereals, pulses, and nuts and oil seeds over there. So, if you see, my plate for the day represents the portion of the different food groups meeting about 2,000 calories. And this is being given by ICMR NIAN, which is nothing but the National Institute of Institute of Nutrition, where you can see cereals and neutri cereals are given at 240 g, which is the major proportion. Vegetables are the highest, 350 g, and
23:12 fruits along with vegetables is 150 g. Pulses, eggs, and fleshy foods are being compensated with 90 g, and nuts and seeds are given at 30 g. Fats [music] and oils are 27 g, and milk and curd at 300 ml. So, this is how the plate should be, though. So, the half of the plate should be compensated with fruits and vegetables, and cereals only this much portion, which is nothing but one coffee dubba. So, all that has to be compensated in the food plate. This is the calorie recommendation again, which is given in the tabular column format, where you can see egg, fish, meat can substitute the pulses if a person is a vegetarian, and prescribed amount of vegetables, excluding potato,
23:59 should be consumed [music] either in the cooked form or in the salad form. Please prefer fresh fruits instead of fruit juices, and also use a different variety of cooking oil, and a combination of cooking oil, like your [music] sunflower oil, and then groundnut oil, all that can be in a combination. Vegetables, fruits, nuts have to be consumed at adequate quantities to obtain a variety of phytonutrients, vitamins, minerals, as well as some bioactive compounds. So, having discussed about the different food plates, so the food plate is very important for us to maintain our good health.
24:45 Basically, there are different benefits for a person if they follow a food plate or a food pyramid, as to different advantages are available. The first one is it improves your immunity and resistance to infections and also maintains good flora micro microbial flora where you can see beneficial bacteria in your intestine will also get maintained or being developed properly. And a proper balanced diet will help you to prevent from diabetes mellitus and many other diseases. Similarly, you can see that the food has to be appropriate with alkalinity alkalinity. [music] So, that will reduce your
25:30 inflammation. Also, some of the kidney stone formation also can be reduced. So, when we talk about diabetes mellitus, we can prevent insulin resistance and maintain the appropriate insulin sensitivity and glycemic [music] index when it comes to a proper food plate consumption. And we can also find out that if there are adequate amount of fiber in your diet, you can reduce or prevent constipation that is getting developed. So, you can maintain your gut health as well. And also it prevents adverse effects of environmental pollution such as heavy metal pollution. And so, if you work on these detoxifying diet, so you can also
26:16 help to prevent these external pollutants or toxins that are getting into your body. So, how do we plan a menu? So, with that idea in our mind like balanced diet, food plate, food plate concept, [music] so we are going to understand how a plan a menu as a food chart to have different food items to be included in your diet as [music] per your requirements, basic five food groups and physical condition. We as nutritionists, our role is to plan a menu and give a food chart for a person who's in demand or whose requirement is different and how the physical condition can have an improvement in his diet. While considering the factors like menu
27:03 planning and all that, we should have few points in our mind. First is you have to understand who are all the other family members in the entire family. So, we should understand that if there is an infant and an elderly person in the whole family, we should also give consideration to an infant who is in the growing age. So, the requirements have to be different and for an elderly person who's have whose food has to be modified with consistency soft and a bland diet, we have to consider that also. [music] Especially if a pregnant woman is available in a particular uh house, we should include more of green leafy vegetables in the daily diet. So, we should give consideration on the entire family member. Food preferences, aversions on
27:49 vegetarian and non-vegetarian items have to be considered. Before planning a menu, please sit with the person whose menu has to be planned, check for their food preferences, ask them what they like and they what they don't like when it comes [music] to vegetarian and non-vegetarian food items and how it has to be modified. Dietary recommendations has to be considered whether the high quality menu should always have some good amount of calorie protein >> [music] >> and how minerals and vitamins have to be given for the entire family also. [music] So, when it comes to nutritive nutritious meals, the planned meal should not be very complicated or uh you know, too much of complication
28:35 should be should should not be there. You should plan in such a way that the nutritious meal should be given and it should be very healthy for the individual. As we discussed, there are different economical conditions where we have to consider is about the expensive foods, low cost food, medium cost foods. So, budget of the family should be considered before planning a menu. A variety of foods should be included in the menu. As I said, the five food groups have to be included in the menu to introduce variety. Please see to that your meals should have the feeling of fullness and dietary fiber, which is to be obtained from green leafy vegetables and pulses and legumes have to be considered in your menu, which provides [music]
29:22 good amount of feeling of fullness and delayed satiety to the diet. [music] Easily accessible, a planned menu should be prepared from local foods, which are seasonal. So, just prepare a menu which is locally available and also which is seasonal. For example, if mango is in season, try to add something related [music] to mango. So, which can be easily accessible to the person and to a family member and prepare a menu accordingly. A menu should also consider the nutrient which is present in the food while cooking and pre-preparation. [music] If you know that the particular food item will be lost while you know, washing [music] or cutting after washing, all that has to be looked into. And your menu should
30:09 be cyclic. Make a routine of a weekly menu or a cyclic menu that can be can be changed for weeks or months so as to save your energy and time. And these [music] are the references. Thank you. Happy learning.
