BALANCED DIETS

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balanced diets

BASIC FACTS

Sufficient amount of energy

Taste satisfaction

Essential nutrients

Completeness

Right place - Right time

A balanced diet ensures that caloric intake matches body's energy needs to function properly.

sufficient amount of energy

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sufficient amount of energy

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sufficient amount of energy

What we eat and drink is ENERGY IN. What we burn through physical activity is ENERGY OUT.

• The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same
• More IN than OUT over time = weight gain
• More OUT than IN over time = weight loss

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ESSENTIAL NUTRIENTS

Balanced diets prevent deficiencies in essential nutrients that can affect energy levels.Iron: Necessary for oxygen transport in the blood. Deficiency can lead to anemia and fatigue.B Vitamins: Crucial for converting food into energy. Deficiencies can result in low energy and metabolic issues.Magnesium and Potassium: Involved in muscle function and energy production. Adequate intake prevents cramps and fatigue.

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When meals are enjoyable and satisfying, individuals are more likely to adhere to a balanced diet. This adherence is crucial for maintaining long-term health and well-being.

Taste satisfaction

• Taste satisfaction encourages diversity in food choices.
• The anticipation and enjoyment of food can positively affect digestion, stimulating digestive enzymes and enhancing nutrient absorption, promoting better digestive health and nutrient utilization .
• Enjoying food can help regulate appetite and prevent overeating.

Completeness

Quantity: Food amount capable of causing the feeling of satiety (helps regulate appetite and prevent overeating), and providing sufficient energy for the individual's needs, without leading to weight gain or energy deficiency.Quality: High food quality and variety with sufficiency in essential nutrients. Quality refers to the nutrient density of the foods consumed. Foods that are high in nutrients but relatively low in calories should be prioritized. These include fruits, vegetables, lean proteins, whole grains, and healthy fats.

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What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating. That's why in balanced diets we recommend a number of servings per day. But you may have a question: Just what counts as a serving?

A serving size is a recommended standard measurement of food.

Here are some general guidelines for the number of daily servings from each food group: Grains and starchy vegetables: 6-11 servings a day Nonstarchy vegetables: 3-5 servings a day Dairy: 2-4 servings a day Lean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a day Fruit: 2-3 servings a day

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Recommendations

Fruits and Vegetables: Include a variety of colors and types to ensure a broad spectrum of nutrients.Grains: Make at least half your grains whole grains. Examples include whole wheat, brown rice, and oats.Protein foods: Include a variety of protein sources such as lean meats, poultry, seafood, beans, peas, nuts, seeds, and soy products.Dairy: Choose low-fat or fat-free dairy options. Fats and Oils: Use oils like olive oil, and other plant-based oils. Limit saturated and trans fats found in butter, lard, and processed foods.Limit Added Sugars and Sodium: Aim to keep added sugars to less than 10% of your daily calories and sodium intake below 2,300 mg per day.Water: Drink plenty of water throughout the day.Limit sugary drinks and opt for water, herbal teas, and other low-calorie beverages.

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Dietary Reference Intakes (DRI)

Dietary Reference Intakes (DRIs) are a set of nutrient reference values used to assess and plan dietary intake for individuals and groups. DRIs are essential for ensuring adequate nutrient intake to promote health, reduce the risk of chronic diseases, and prevent nutrient deficiencies. The DRIs encompass several different types of reference values, each serving a specific purpose.

Importance of DRI

• Dietary Planning and Assessment: DRIs provide essential guidelines for health professionals to develop balanced diets that meet the nutritional needs of individuals and groups. They help in assessing whether a population's nutrient intake is adequate.
• Public Health Policy: DRIs are used to develop nutrition policies, dietary guidelines, and food assistance programs. They support nutrition education and labeling standards.
• Clinical and Research Applications: Researchers use DRIs to design studies on nutrient intake and health outcomes.
• Food Industry: The food industry uses DRIs to develop products that meet nutritional guidelines and to provide accurate nutrition information on food labels.

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These values, which vary by age and sex, include: Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA. Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals. Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.Source:https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

Nutrients classification based on their function for the body

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Importance of Completeness in a Balanced Diet Prevents Nutrient Deficiencies: A balanced diet with both adequate quantity and high quality ensures that the body receives all necessary nutrients, preventing deficiencies that can lead to various health issues. Promotes Sustainable Eating Habits: Focusing on both quantity and quality encourages the adoption of sustainable eating habits that can be maintained long-term, supporting both individual health and environmental sustainability.