INDIAN BALANCED DIET

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By: sathes32 (53 month(s) ago)

This is an awesome presentation.... this can give a sound knowledge about the diet control and related aspects..... wish u good luck.... Regards Sathes

By: weyes57 (53 month(s) ago)

This project involves much hard work with sound technical knowledge. The composer of this project by her presentation proved beyond doubt her idea to educate the society. I wish her success in all her efforts. Subramanian.V

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Balanced Diet-A Healthy Awareness

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Miss.Petrecia Francis Xavier Private Tutor 168/3, Pickerings Road, Kotahena, Colombo-13, Sri Lanka. Mobile:+94722816957 E-mail:chandri_29@yahoo.com Residential Address Presented by

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The main objective of the project is to create awareness about the importance of Balanced Diet and to live a healthy life.

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Balanced Diet A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic health risks such as: obesity, heart disease, diabetes, and cancer. A balanced diet must contain Carbohydrate, Protein, Fat, Vitamins, Mineral, Salts and Fiber. It must contain these things in the correct proportions.

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Following are the most popular healthy diet values accepted by everyone with respect to both populations and individuals: 1. Carbohydrates: These provide a source of energy Proteins: These provide a source of materials for growth and repair Fats: These provide a source of energy and contain fat soluble vitamins. Vitamins: These are required in very small quantities to keep you healthy. Mineral Salts: These are required for healthy teeth, bones, muscles etc.. Fiber: This is required to help your intestines function correctly; if it is not digested. Balanced Diets: We must have the above items in the correct proportions.

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Carbohydrates We obtain most of our carbohydrate in the form of starch. The best sources for good Nutrition Carbohydrates are 1 .Raw or lightly cooked vegetables 2. Most whole fresh or frozen fruits 3. Beans, legumes, nuts and seeds 4. And high fiber 100% whole grains Bad carbohydrates are mainly found in 1. pastries, 2. sugary sodas, 3. white bread, white rice, 4. and other low fiber refined foods.

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Fats Common high-fat foods, which you can look for lower fat alternatives for or only eat in moderation, include: Chocolate candies Cheese sauce cheese made with whole or part skim milk Chicken pot pie Pie (pecan, cherry, chocolate crème, for example) Condensed milk (sweetened) Potato salad Cheesecake

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Mineral Salts These are also needed in small quantities, but we need more of these than we need of vitamins.

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Vitamins Vitamins are only required in very small quantities. Vitamins are only required in very small quantities. Vitamin A: good for your eyes. Vitamin B: about 12 different chemicals. Vitamin C: needed for your body to repair itself. Vitamin D: can be made in your skin, needed for absorption of Calcium. Vitamin E: the nice one - reproduction? Foods rich in vitamins: Vitamin A: carrots, carrots juice, spinach Vitamin B: rice, fish, pork Vitamin C: Green peppers, Citrus fruits and juices, Tomatoes Vitamin D: Fish, Oysters, dairy products. Vitamin K: soya beans, onion, cabbage, cauliflower. Vitamin E: Wheat germ, Corn, Nuts

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Proteins Proteins are required for growth and repair Proteins can also be used as a source of energy. Food rich in proteins: Fish Milk Chicken Egg cheese

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Fiber If you do not eat foods materials which contain fiber you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fiber in your diet these movements cannot work properly. High fiber foods: 1. Bananas 2. Pears 3. Apples 4. Oranges 5. Spinach, Broccoli 6. Green Peas, Beans 7. Cabbage 8. Potatoes Fiber

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Diets For Kids                                                         Diet and nutrition for kids is a challenge. Most children are bombarded with persuasive and attractive advertising from a very young age. Most foods advertised tend to be high in sugar or salt and are often sponsored by colorful cartoon characters. Children need to be given a choice and must be allowed to eat little and often. Weight Loss for Kids and Teenagers Children who are overweight should never go on restrictive diets or even have foods restricted. Any approach should include the entire family and result in improving the diet of the parents as well as the children. The program must address behavioral issues as well as nutritional issues.

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The Food Guide Pyramid is one way for people to understand how to eat healthy. Notice the hiker climbing up the side? That's a way of showing kids how important it is to exercise and be active every day. In other words, play a lot! The steps are also a way of saying that you can make changes little by little to be healthier. One step at a time, get it?

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Diet for Children A balanced diet for children is required to supply the nutrients and energy needed for the growing child. Basic guidelines for nutrient requirement in balanced diet for children Calories requirement Children under 5 year of age, should not be given skimmed milk to restrict on fat and cholesterol, as they need the extra calories, but grilled and baked foods are always preferable to fried and fatty ones. Whole grains or enriched cereals increase the calories. Concentrated sweets and foods that are very high in fat should be avoided. Protein requirement Protein has a very important role in the diet of the preschool child because there is considerable increase in muscular development during these years. So protein should be selected from complete protein foods such as milk, egg and meat.

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Vitamin and mineral requirement Vitamins and minerals must be supplemented adequately. Calcium and iron requirements are relatively greater during early childhood. Tips to develop healthy food habits in your children Diet: Provide your child with regular five meals a day. Do not feed a child forcibly as this makes the child obstinate. Add color to their food by introducing raw fruits and vegetables. Discourage the between meals nibbling habits. Allow the child to have more outdoor games, to increase one’s appetite.

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A Complete Diet for Kids Foods which are rich in nutrients such as fruits and vegetables along with exercise make a complete diet for kids. Water is very essential and it presents as a medium for vital body processes to occur. According to scientists at the San Francisco Veterans Administration Medical Center abundance of fats and sugars in the diet result in excess weight and chronic disease. By avoiding these foods one can actually help improve memory.

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Stephen Mitchell, pediatric dentist at the University of Alabama, Birmingham said that sweetened drinks can prevent the development of strong teeth, which are essential for chewing, speech development and healthy smiles. To prevent decay, Mitchell suggested wiping the infant’s gums with a clean gauze pad after each feeding. In an effort to combat obesity researchers from Children’s Hospital Boston have devised a way to cut back on the sugar habit. Cara Ebbeling and Dr. David Ludwig endocrinologists conducted a test in which 103 adolescents ages 13 to 18 were offered a $100 mall gift certificate if they stuck with the six-month study. A Complete Diet for Kids

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A CHILD ON A DIET Putting a child on a diet is a tricky thing to do. It is not just cruel, but could also affect the psychology of the child to watch the rest of the family enjoying the food that the child is asked to avoid. Instead, opt for making healthy meals for the whole family. The best approach to helping a child is to lead by example. Making healthy choices for the whole family, rather than setting out a different meal and exercise routine for the child is the best approach. Choose some outdoor sports or activities that the whole family can enjoy. Avoid snacking or having meals in front of the Television This way the child will not feel singled out and in the bargain, the whole family will be on the path to good health.

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Even kids can have health problems. Some problems are serious and some are not so serious. You can get all the info you need about health problems like cancer, asthma, muscular dystrophy, and more. Allergies and Immune System Asthma Birth Defects & Genetic Problems Bladder, Kidneys & Urinary Tract Blood Bones, Muscles & Joints Brain & Nervous System Cancer Diabetes Glands and Hormones Heart & Lungs Infections Learning & Emotional Problems Sight, Speech & Hearing Skin Stomach, Intestines & Liver Teeth & Mouth KID’S HEALTH PROBLEMS

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DIET CHART FOR KIDS

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DIET CHART

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The staples of Indian cuisine are rice, atta (whole wheat flour), and a variety of pulses, the most important of which are masoor (most often red lentil), channa (bengal gram), toor (pigeon pea or yellow gram), urad (black gram), and mung (green gram). Pulses may be used whole, dehusked – for example, dhuli moong or dhuli urad – or split. Split pulses, or dal, are used extensively. Some pulses, like channa and mung, are also processed into flour (besan). Most Indian curries are cooked in vegetable oil. In northern and western India, peanut oil has traditionally been most popular for cooking, while in eastern India, mustard oil is more commonly used. Coconut oil is used widely along the western coast and in southern India; gingelly oil is common in the south as well. In recent decades, sunflower oil and soybean oil have gained popularity all over India. Hydrogenated vegetable oil, known as Vanaspati ghee, another popular cooking medium, replaces Desi ghee, butter from which the milk solids have been removed. INDIAN DIET

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South Indian cuisine Idlis with coconut chutney, a well-known dish from southern India South Indian cuisine is distinguished by a greater emphasis on rice as the staple grain, the ubiquity of sambar and rasam (a dish in liquid form prepared with herbs and/or spices, tamarind paste, turmeric and/or tomato and/or dhaal, also called chaaru or saaru), a variety of pickles, and the liberal use of coconut (particularly coconut oil) and curry leaves. South Indian cuisine obtains its distinct flavours by the use of tamarind, coconut, lentils, and a variety of vegetables. The dosa, poori, idli, vada, bonda, and bajji are typical South Indian favorites and are generally consumed as part of breakfast. Kozhambu, vegetable stews cooked with spices, tamarind, and other ingredients, are also popular. Other popular dishes include kesaribath, upma/uppittu, bisibele bath, rice bath, tomato bath, pongal, poori and saagu, pulao, puliyogarai, and thengai…………….

South Indian cuisine cont……. In southern India, the usual lunch service includes soup as an appetizer; a little rice with plain dhaal curry and ghee; rice mixed with a lean but spicy vegetarian gravy or a chicken, mutton, or seafood gravy; rice mixed with rasam; rice with curd (yoghurt); finally, fruit and betel leaves or nuts (beeda). Pappadams and pickles are served throughout.Andhra, Chettinad, Tamil, Hyderabadi, Mangalorean, and Kerala cuisines each have distinct tastes and methods of cooking. Some popular dishes include biryani, ghee rice with meat curry, seafood (prawns, mussels, and mackerel), and paper- thin pathiris from the Malabar area.

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“As well consult a butcher on the value of vegetarianism as a doctor on the worth of vaccination.” George Bernard Shaw “I have known many meat eaters to be far more nonviolent than vegetarians.” Mahatma Gandhi "The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not." Mark Twain Popular sayings on Food Habbits!

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“Three good meals a day is bad living.” Benjamin Franklin The keynote to happiness within the four walls that make any home is plain, wholesome, well cooked food, attractively served.“ Louis P. De Gouy, The Soup Book (1949) "Parsley - the jewel of herbs, both in the pot and on the plate." Albert Stockli Popular sayings on Food Habbits!

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As you can see a balanced diet is imperative to maintaining a healthy body. People who choose to be vegetarians and vegans therefore must make sure that their diet contains all the correct nutrients to avoid any deficiencies that may occur, as well as people living in countries where their diet lacks certain important food groups. A diet can easily be adequate without being a properly balanced diet and since everyone has different metabolic rates everyone's ideal diet is unique, therefore generalized guidelines have been established to aid people in obtaining a good diet. Vitamins and minerals are required in small amounts to carry out a variety of essential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein is needed in large amounts for growth and repair. The diet must also provide adequate quantities of essential fatty acids and amino acids which are required for the body to metabolize into proteins and are fundamental for health. Over eating of one food group is considered to be a form of malnutrition because the diet is not balanced. CONCLUSION

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BIBILIOGRAPHY http://www.purchon.com http://en.wikipedia.org http://www.diethealthclub.com http://www.indianfoodforever.com http://kidshealth.org http://www.desidieter.com/kids-diet.html

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