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Advances in Food
and Nutrition
Advances in Food
and Nutrition
Dr. Madhu
Assistant Professor
Department of Home Science
Kashi Naresh Govt. PG College
Gyanpur, Bhadohi, U.P.
Dr. Latika Yadav
Assistant Professor & Head
Department of Home Science
Govt. Degree College, Punwarka
Saharanpur, U.P.
Dr. Sadhna Singh
Associate Professor & Head
Department of Food Science and Nutrition
College of Community Science
Acharya Narendra Dev University of Agriculture
and Technology Kumarganj, Ayodhya, U.P.

ABS Books
Delhi-110086
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Edition : 2023
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Advances in Food and Nutrition

By : Dr. Madhu, Dr. Latika Yadav, Dr. Sadhna Singh
 Acknowledgement

First and foremost, praises and thanks to the God,

the Almighty, for His showers of blessings throughout
my research work to complete the research successfully.
This book is based on current advances in food and
nutrition facts in recent years. We are grateful for a
number of friends and colleagues in encouraging me to
start the work, preserve with it, and finally to publish
it.
We would like to thankful acknowledge the whole
hearted support of experts and contributors of different
chapters of this book who belongs across the India.
We’d also like to thank the many people who have
helped me learn and practice both the art and science
of throughout the years.
Additionally, our special thanks to respected
teachers, elders and seniors, and my beloved parents.
We could not have done this without your help and
passion.
 Finally, We would like to acknowledge with
gratitude, to support and love of family and all the
people who have supported me to complete this edited
book work directly or indirectly. They all kept me going
and this book would not have done possible without
them.

Dr. Madhu
Dr. Latika Yadav
Dr. Sadhana Singh
 Preface

An individual will be healthier, more productive,

and live longer if they follow a healthy diet and lifestyle.
The relationship between nutrients and how living
things work is interpreted by the field of nutrition and
food science. Recently, food science has been viewed
as a scientific foundation for raising general health
standards, which inevitably calls for raising food
quality. Food and nutrition are now one-dimensional
since they are tailored to meet the demands of each
individual body. To maximize the benefits of the food
that is accessible, the nutritional value of the food
must be conserved and improved. The majority of
individuals are generally aware of what is healthy
to eat and what should be avoided. People frequently
consider fruits, vegetables, nuts, and grains when they
think of healthful eating. But understanding which
foods are healthy for you and how they support bodily
functions is just as vital as knowing which foods are
excellent for your body.
Nutrition and agriculture both start with the
word “food.” Food is a crucial product of agricultural
activity and a crucial component of a healthy diet.
Food and nutrition are scarce without agriculture, yet
the availability of food derived from agriculture does
not guarantee optimum nutrition. Contrary to what
common sense would suggest, there is frequently a
major mismatch between the domains of agriculture
and nutrition. Anything we eat qualifies as food,
whether we do so for flavor or nutritional value. A
food’s nutritional worth is the contribution it makes
to the body’s ability to operate. People use a nutrition
facts chart to determine if a food has strong nutritional
value or bad nutritional value. These graphs can
provide data on calories, fat, sugar, fibre, carbs,
cholesterol, and more. The word “malnutrition” refers
to issues with both under nutrition and over nutrition.
Malnutrition can result from nutrient consumption
that is neither too high nor too low. The issue could also
arise as a result of social factors, such as population
expansion, which could result in a portion of the
population having insufficient access to food. Food
Science & Nutrition facilitates the quick dissemination
of interdisciplinary research that bridges these two
disciplines as well as basic and applied research linked
to all facets of food science and nutrition. We think that
all research deserves to be read and discussed as long
as it is supported by evidence and contains accurate
facts. As a result, we endeavour to be author-friendly
and grateful for any contributions that are grounded
in science. In this book, an effort has been made
to discuss recent developments in the fields of food
science, nutrition, the interface between nutrition and
agriculture, balanced diets, food exchange lists, hospital
meal planning, hormones and their regulation, recent
national and international nutritional programmes,
nutrition during emergencies, and many other related
topics. Where necessary, appropriate visuals, graphs,
and photos have been added to make the content
entertaining and easy to understand. The book
includes a list of recent references, and websites are
also suggested for additional reading and consulting.

Dr. Madhu
Dr. Latika Yadav
Dr. Sadhana Singh
 Contents
Acknowledgement v
Preface vii

1. Nutritional Food : Good for Human Life 1

Dr. Firdos Katiar
2. An Insight on Food Groups 13
Dr. Raksha
3. Balanced Diet 37
Dr. Renu Singh
4. Food Exchange List to Practice Diet
Planning for a Health Lifestyle 57
Pragati Singh
Pankaj Chhabra
5. Fast Food Consumption and its Impact
on Health 79
Dr. Shonima Venugopal
6. Hospital Meal Planning: Hospital Dietary
Services 96
Nirupama Singh
Prof. Virginia Paul
7. Hormonal Regulation of Protein
Metabolism 107
Shailja Durgapal
Meenal
Anushree R K
Harpreet Kaur
8. An Overview of Hormones and Nutritional
Endocrine Disorders 126
Richa Singh
9. Nutrition and Immunity 142
Dr. Rashmi Singh
Richa Singh
10. Nutrition and Agriculture Interface 161
Pawandeep Kaur
11. Biofortified Food and Their Safety 179
Dr. Vyoma Agarwal
Dr. Poonam Jethwani
12. Nutraceutical and Functional Food from
Algal Bioresources 190
Usha Pandey
13. Nutrition For Special Needs 218
Anjali Chaudhary
Dr. Sadhna Singh
14. Role of Nutrients in Stress Management 241
Mrs. Janhvi Tripathi
15. Nutrition During Emergency: Protein
Energy Malnutrition 253
Hema Deupa
Prachi Bansal
Dr. Anurag Pandey
16. Nutrition During Emergency: Iodine
Deficiency Disorder 273
Prachi Bansal
Hema Deupa
Prof. A.C. Kar
17. Vitamin A Deficiency Disorder 291
Parul Maurya
Sadhna Singh
18. Vitamin-C and Vitamin-D Deficiency
Disorder 309
Prangya Paramita Sahoo
Mukta Singh
19. Nutritional Anaemia 343
Ms. Tarandeep Kaur
20. National and International Programmes
in Recent Years
355
Zeenat Aman
Mridula Pandey
Manju Lata Mishra
21. Pre, During and Post Competition Meal
Planning in Sports 382
Dr. Mahak Sharma
Dr. Madhvi Awasthi
List of Contributors 392
Index 397
 3.
Balanced Diet
Dr. Renu Singh*

Introduction

D
iet is necessary for appropriate growth,
development, and activity from the
beginning of life. Food intake, which is
strongly influenced by production, distribution, cultural
and social beliefs, impacts the population’s health
and nutritional condition. Foods provide a variety of
additional components (non-nutrient phytochemicals)
that have a good impact on health in addition to
providing nutrients (De Ridder et al., 2017). Because
people eat, it’s important to promote nutrition in terms
of foods rather than nutrients. As a result, the focus
has switched away from nutrient orientation towards a
food-based approach for achieving excellent nutritional
status. Dietary guidelines are the result of translating
scientific understanding about nutrients into detailed
*Women Scientist DST(WOS-B), Department of Life Science, Food
Science and Nutrition, Gujarat University, Ahmedabad.
38 Advances in Food and Nutrition
dietary recommendations (Cena & Calder, 2020).
Balanced diet contains variety of foods in adequate
amounts, which are incorporated in correct proportion
to meet our daily requirements for all vital nutrients
such as macronutrients like carbohydrates, protein
and fats, Micronutrients (vitamins and minerals).
Balanced diet helps us to nurture health and also
protects us from life style disorders. It also provides
safety margin and reserves of nutrients to withstand
short duration of deprivation when they are deficient
in diet.

Balanced diet means getting the right amount

of nutrients from a variety of foods to maintain our
health as there is no single food which can provide
the correct amount of all essential nutrients needed
by our body for its maintenance. (National Council
of Educational Research and Training, 2009). A
balanced diet incorporates all of the crucial nutrients
in the proper amounts and proportions. It is easy to
achieve formulating balanced diet by incorporating
all the five basic food groups suggested by ICMR. Age,
Sex, physiological condition and physical activity all
influence the amount of food required to meet daily
nutrient requirements.

Inadequate/unbalanced food/nutrient intake are

the most serious food concerns in India. Low birth
weight, protein calorie malnutrition in children,
protein deficiency in old age and Adults, micronutrient
deficiency, and food-related non-communicable
disorders are the most common nutritional problems
of Indian population. Diseases at either end of the
spectrum, on the other hand, Malnutrition (both under
and overnutrition) is a serious problem. Recent data
 Balanced Diet 39
suggests that malnutrition during pregnancy may lay
the stage for nutrition-related incurable disorders later
in life. Population growth, demographic shifts, fast
urbanization, and changes in lifestyle all contribute to
the spread of bad food habits and physical inactivity,
which leads to diet-related chronic diseases. (Jahan et
al., 2020)

The dietary guidelines for the formulation of

balanced diet stress health promotion and disease
prevention for people of all ages, with a special focus
on vulnerable populations like infants, children, and
adolescents, pregnant and breastfeeding women, and
the elderly. Physical activity, health care, safe water
supply, and socio-economic development are all relevant
aspects to examine, as they all have a substantial
impact on nutrition and health. For the formulation
of balanced diets, picking of food items that are locally
available should be selected. While there are mainly
four food groups were suggested by United States,
India has five major food groups defined by ICMR
with an extended methods of food preparations and
cooking techniques. Variety of grains/millets, as well
as a variety of cereal-pulse and veg combinations, are
staple foods in different parts of India. Different types
of fats and oils are also used for cooking in various
parts of India. The proposed guidelines for formulation
of balanced diet assist in the development of nutritious
and healthy recipes and diets that are unique to each
region and culture. It’s tough to calculate standard
portion sizes for all of India. Regardless, efforts are
made to identify serving sizes and options.
40 Advances in Food and Nutrition

Composition of a Balanced Diet

The composition of balanced diet varies according to

age, sex, physical condition of the body, social cultural
habits and locally available food. Micronutrients
like carbohydrate, fat and protein always needed in
large amount (in gm). Micronutrients like vitamins
and minerals are required in less amounts (in mg
and mcg). Our body needed these vital nutrients in
a proper amount so that it can be utilized properly
to maintain our health and protect our body from
different diseases. In a proper balanced diet 50-60% of
total calories should come from carbohydrates, mostly
from complex carbohydrates, 10-15% from proteins,
and 20-30% calorie from both visible and invisible fat.
The cereal-legume-dairy composition of the diet for
moderately active man has to be 3:1:2.5 to meet daily
protein requirements (RDA 2020). A well-balanced
diet should also include micronutrients, functional
foods such Phytochemicals, prebiotics, antioxidants
and fibres which are also beneficial to one’s health.
Vitamins C and E, beta-carotene, riboflavin, and
selenium are antioxidants that protect the human body
from free radical damage. Besides adding certain food
items, balanced diet should also exclude certain food
items which are not good for our health like: refined
grains, alcohol, processed food items, trans fat and
refined sugars etc.

Characteristics of Balanced Diet

1. Includes a variety of food items

2. Includes items from different Food groups
3. Includes nutrients in correct proportions
 Balanced Diet 41

Benefits of Balanced Diet

Nutrients obtained through food play vital role in

growth, physical development, normal body function,
physical activity, and overall health. Thus, nutritious
food is required to maintain life and activity. All vital
elements must be present in sufficient levels in our
diet as it is important for proper nourishment of our
body. Eating too much food (overnutrition) or taking
less amount of food (undernutrition) can results
deficiency disorder or other chronic illness like obesity,
hypertension, diabetes and other lifestyle diseases.
Throughout our lives, we require an adequate diet that
provides all nutrients. Without good nutrition our body
is more prone to infection and diseases so consuming
balanced diet prevents malnutrition in all its forms,
it also prevents noncommunicable diseases and its
conditions (Ohlhorst et al., 2013). Figure 1 shows some
important benefits of taking a balanced diet:

Figure 1 Benefits of eating balanced diet

42 Advances in Food and Nutrition

Food Groups

Most people do not have access to food composition

tables, nor do they have the knowledge or time to
research the nutrient content of the foods they eat
on a regular basis. People require assistance in
balancing their dietary intake of various nutrients and
making appropriate food choices. Food groups divide
foods into several categories based on their kind,
nutritional value and functions. These food groupings
can be utilized to create diets that meet nutritional
requirements according to RDA. A balanced diet
should consist of foods from all food groups consumed
throughout the day. These foods must be consumed in
sufficient quantities and proportions to meet our daily
nutritional needs (NIN Manual, 1998).
Table 1
Food composition of balance diet for Men and Women suggested
by ICMR.
Food Groups Men (Amount g/d) Women (Amount g/d)
Seden- Moderate Seden- Moderate/ Pregn-
tary /Active tary Active ant
Cereals & 275 360 200 300 250
Millets
Pulses 80 120 60 90 75
(Legumes)
Green leafy 150 150 150 150 150
vegetables
Other 200 200 200 200 200
Vegetable
Roots & 100 100 100 100 100
Tubers
(excluding
potatoes)
Fruits 150 150 150 150 150
 Balanced Diet 43

Milk 300 300 300 300 400

Fats & Oils 25 30 15 20 15

Oil seeds& 30 30 30 30 40
Nuts (gingely
seeds & Pea
nuts)
Spices 10 10 10 10 10

Foods can be categorized according to the kind

of nutrients they provide. The basic food category
classification is based on the physiological role that
each group of food plays in our bodies. Thus, food
can be classified into three categories according to its
physiological function:

1. Energy Giving food

2. Body Building foods

3. Protective foods

ICMR classified food into five food groups. In figur

2 classifications of food groups according to ICMR and
its nutrient composition is given. Food composition of
balanced diet for Men and Women suggested by ICMR
is mentioned in table 1
44 Advances in Food and Nutrition
Table 2
Classification of food groups according to ICMR Food pyramid
Food Groups Main nutrient Other nutrients
supplied present
Cereal grains & Energy, protein Invisible fat, B
products vitamins, iron,
calcium, fibre
Pulses and legumes Protein, energy Invisible fat, B
vitamins, iron,
calcium, fibre
Milk & meat Protein Fat, riboflavin,
products calcium, vitamin
B 12, fat soluble
vitamins
Fruits & vegetables Vitamins, minerals Invisible fat, trace
and fibre minerals and
vitamins
Fats & Sugar Energy Essential fatty acids

The food pyramid is a triangle graphic presentation

intended for use by the general public as a guide to
the types of foods and their proportions that should be
included in daily diets. The food pyramid was created
to aid in the selection of food items from each food
group(Mishra, 2020). To maintain excellent health,
the Dietary Pyramid clearly states that we should eat
foods from each of the five food groups. This also means
that foods at the top of the food pyramid, such as fats
and sugar, should be consumed in smaller amounts
than cereals and pulses, which are at the bottom of
the pyramid. The food pyramid not only promotes
excellent health, but it also aids in the planning of a
balanced diet and the selection of alternative foods. We
can consume our favourite foods while following the
food guide pyramid if we use the principles of balance,
variety, and moderation(Sarac and Butnariu, M 2020)
 Balanced Diet 45
The food pyramid is a useful tool for creating a diet
that promotes good health for everyone above the age
of two who is in good health. The food pyramid was
invented to formulate a balanced diet conveniently.
Our body is not able to receive all important nutrients
from a single food to meet its daily requirements as
different food items contains different nutrients which
have distinct roles in our body. We should incorporate
different food items from all the food groups from the
food pyramid guide to receive diverse nutrients in our
diet (Marcus, 2013). Too much or too little food intake
is bad for our health. Therefore, to remain healthy, the
appropriate amount of food should be consumed on a
daily basis. Food serving size of different food items for
sedentary active men and women mentioned in figure 2
Figure 2
Food pyramid for sedentary active men and sedentary active
women by National Institute of Nutrition (NIN)
46 Advances in Food and Nutrition

Important Facts about Food Pyramid

™™In 1970, Sweden published the first pyramid. The

United States Department of Agriculture first
issued it in 1992. In 1998, academics in Brussels
developed a new version of the pyramid, prompting
a response from Harvard in 2002 (Cannon, 2017).
Finally, the same Harvard experts modified the
shape of the food pyramid last year, in 2008, in light
of new nutrition information emerging from recent
research. Each food group is visually represented
in the Food Pyramid to make nutritional
recommendations more practical. The number of
servings per day that should be consumed is also
displayed (Mishra, 2020).
™™Since the earlier pyramids represented the food
groups as a percentage of daily calorie requirements,
they had very limited practical applicability.
Today, the recommendations are expressed in food
portions that, when consumed on a daily basis,
provide adequate nutrition. The current pyramid
aims to get the majority of one’s energy from
carbohydrates while keeping fat consumption to a
limit. The healthy eating pyramid is based on the
concept of balance between the three nutritional
components (proteins, carbohydrate, and fats),
establishing a clear distinction between foods that
can be consumed in large amounts without putting
one’s health at risk and foods that should be avoided
or consumed in small amounts.
Use of Food Pyramid

The food pyramid should be evaluated from bottom

to top, bottom food items should be consumed in large
 Balanced Diet 47
quantities which have positive impact on health in
comparison to the peak (items should be consumed in
smaller amounts). Reaching each top of the pyramid
reduces the amount of food consumed, but it’s important
to keep in mind that no item is forbidden; it’s just
recommended that people eat it in moderation. To put
it another way, the fundamental principle is balance.
The pyramid depicts the five major food groups that
make up a balanced diet. In addition, the food pyramid
emphasizes that high-fat, high-oil, and high-sugar
meals should be consumed in moderation. The current
Food Pyramid aims to get the maximum energy from
carbohydrates while restricting fat intake, according
to the recommendations.

There are five food groups that make up the Food

Pyramid in general. According to food guide pyramid
whole cereals and grains, pulses and legumes, Milk
and dairy products should be consumed adequately,
green leafy vegetables, other vegetables and fruits
can be included liberally in our diet, Meat, fish, and
eggs, nuts, oil seeds, oil and nuts should be consumed
moderately, High sweets, high processed food items
and its derivatives eat sparingly (NIN Manual, 1998).
ICMR also recommended daily physical activity and
exercise in the food guide pyramid. Table 1 shows
recommended serving sizes of different food groups in
the food pyramid for different age groups.
48 Advances in Food and Nutrition
Table 3
NIN Recommended Serving size in Food pyramid for different
age groups
Infant (6-12 months) Children (1-3 years)
Cereals and millets: 30 g × 0.5 Cereals and millets: 30 g × 2
serving serving
Vegetables: 100 g × 1 serving Vegetables: 100 g × 1.5
serving
Fruits: 100 g × 1 serving Fruits: 100 g × 1 serving
Milk and milk products: 100 g × 4 Milk and milk products: 100
serving g × 5 serving
Pulses: 30 g × 0.25 serving Pulses: 30 g × 1 serving
Fats and oil:5g × 4 serving Fats and oil:5g × 5 serving
Sugar:5g × 2 serving Sugar:5g × 3 serving
Children (4-6 years) Children (7-9 years)
Cereals and millets: 30 g × 4 Cereals and millets: 30 g × 6
serving serving
Vegetables: 100 g × 2.5 serving Vegetables: 100 g × 4
serving
Fruits: 100 g × 1 serving Fruits: 100 g × 1 serving
Milk and milk products: 100 g × 5 Milk and milk products: 100
serving g × 5 serving
Pulses: 30 g × 1 serving Pulses: 30 g × 2 serving
Fats and oil:5g × 5 serving Fats and oil:5g × 6 serving
Sugar:5g × 4 serving Sugar:5g × 4 serving
Boy (10-12 year) Girl (10-12 year)
Cereals and millets: 30 g × 10 Cereals and millets: 30 g × 8
serving serving
Vegetables: 100 g × 4 serving Vegetables: 100 g × 4
serving
Fruits: 100 g × 1 serving Fruits: 100 g × 1 serving
Milk and milk products: 100 g × 5 Milk and milk products: 100
serving g × 5 serving
Pulses: 30 g × 2 serving Pulses: 30 g × 2 serving
 Balanced Diet 49

Fats and oil:5g × 7 serving Fats and oil:5g × 7 serving

Sugar:5g × 6 serving Sugar:5g × 6 serving
Boy (13-15 year) Girl (13-15 year)
Cereals and millets: 30 g × 14 Cereals and millets: 30 g ×
serving 11 serving
Vegetables: 100 g × 4.5 serving Vegetables: 100 g × 4
serving
Fruits: 100 g × 1 serving Fruits: 100 g × 1 serving
Milk and milk products: 100 g × 5 Milk and milk products: 100
serving g × 5 serving
Pulses: 30 g × 2.5 serving Pulses: 30 g × 2 serving
Fats and oil:5g × 7 serving Fats and oil:5g × 8 serving
Sugar:5g × 6 serving Sugar:5g × 5 serving
Boy (16-18 year) Girl (16-18 year)
Cereals and millets: 30 g × 15 Cereals and millets: 30 g ×
serving 11 serving
Vegetables: 100 g × 5 serving Vegetables: 100 g × 5
serving
Fruits: 100 g × 1 serving Fruits: 100 g × 1 serving
Milk and milk products: 100 g × 5 Milk and milk products: 100
serving g × 5 serving
Pulses: 30 g × 3 serving Pulses: 30 g × 2.5 serving
Fats and oil:5g × 10 serving Fats and oil:5g × 7 serving
Sugar:5g × 6 serving Sugar:5g × 5 serving
Other Recommendations
Pregnant women: Fat/Oil-2, Milk-2, Fruit-1, Green Leafy
Vegetables-1/2.
Lactating women: Cereals-1, Pulses-2, Fat/Oil-2, Milk-2, Fruit-1,
Green Leafy Vegetables-1/2 Between 6-12 months of lactation,
diet intake should be gradually brought back to normal.
Elderly women: Fruit-1, reduce cereals and millets-2.
Elderly man: Reduce 3 portions of cereals and millets and add an
extra serving of fruit
50 Advances in Food and Nutrition

Recommended serving of milk for infant indicates top milk. For

breastfed infants, 200 ml top milk is required.
One portion of pulse may be exchanged with one portion (50 g) of
egg/meat/chicken/fish.
For infants introduce egg/meat/chicken/fish around 9 months.

My Plate

Food is a basic requirement of life. Nutrients are

provided by various food groups. Individuals’ dietary
requirements vary and it based on their physiological
state, thus choosing the right foods in the right
proportions is critical. Varied periods of life typically
require dietary requirements. The food pyramid and
food plate provide information on a wide range of foods
that can be included in the proper quantities to meet
daily needs.

My Plate is the USDA’s most recent nutrition

guide, illustrating a place setting with a plate and
glass organized into five food groups as a food circle
(i.e., a pie chart). On June 2, 2011, it replaced the
USDA’s My Pyramid guide, which had been in use for
19 years. ICMR has designed “My Plate” for Indian
population. It serves as a reminder of healthy eating
and visualizes a familiar meal planning sign in the
minds of consumers, but it is not intended to provide
a diet plan(Cannon, 2017). My plate is divided into
different parts with roughly 30% cereals, 40% veggies,
and 10% fruits. A smaller circle representing dairy,
such as a glass of milk, is joined by fruits and 20 percent
protein. Alternatively, one may also use a yoghurt cup.

Figure 3 shows different food items in my plate given

by ICMR and table 4 shows Proportion of different food
groups recommended by ICMR for my plate.
 Balanced Diet 51
Figure 3 My plate given by NIN

Application of My Plate

™™Consumption of portion of food groups indicated

in the plate helps to prevent macronutrient and
macronutrient malnutrition (Hidden Hunger)
™™The proportion indicated in the plate ensure
adequate intake of all micronutrients (Vitamins
and minerals), bioactive compounds, functional
foods, antioxidants etc.
™™No vitamin or mineral (micronutrients) supplements
will provide the adequacy of all nutrients that can
be met from this model plate.
™™Routine consumption of certain nutrients as
supplements will interfere with absorption of other
nutrients.
52 Advances in Food and Nutrition
™™Micronutrients from food are better absorbed
and more bioavailable than vitamin and mineral
supplements/tablets/capsule/fortification.
™™A complete diet as indicated in the model plate
provides unknown substance/nutrients that cannot
be met from supplement or fortified food
Importance of Regular Consumption of Foods in Proportion
as Per the Model Plate

™™Improves immunity and resistance to infection

™™Maintain good microbial flora (beneficial bacteria
in the intestine)
™™Prevent diabetes mellitus, cardiovascular diseases
(CVDs) such as heart attack, stroke, and other
diseases.
™™Maintain appropriate alkalinity and therefore
reduces inflammation and decrease chances of
kidney stone formation.
™™Prevent insulin resistance and maintain appropriate
insulin sensitivity and glycaemic index.
™™Ensures adequate intake of fibre and therefore
prevent constipation.
™™Prevent adverse effect of environmental pollution
and toxins such as heavy metals and pesticides by
working as a detoxifying diet.
 Balanced Diet 53
Table 4
Proportion of different food groups given by NIN
Food groups Foods Percent Total Total Total Carboh-
to be of total energy protein fat g/ ydrate
consu- energy/ Kcal/ g/day day g/day
med g/ day day
day
Cereals 240 40 800 18 4 162
(inclusive
Nutricreals)

pulses 90 17 340 21 3 41
Milk/ 300 10 200 10 12 18
Curd(ml)

Vegetables+ 350 5 100 4 117

green leafy
vegetables
(GLV)

Fruits 150 51 100 1 1 20

Nuts and oil 30 11 217 6 12 6
seeds

Fats and oil 27 12 243 - 27 0

total 1187 100 2000 60 60 264

Important Points to be Considered for My Plate

™™Meat/fish/ egg can be substituted with pulses

™™Prescribed amount of vegetables (exclude potato)
should be consumed in cooked from or in the form
of salad
™™Prefer fresh juice (avoid juices)
™™Use different variety of cooking oil, vegetables,
fruits, nuts etc. to obtain a variety of phytonutrients,
54 Advances in Food and Nutrition
vitamins, minerals and bioactive compounds.
™™Individual trying to reduce weight may cut down
on cereals intake
™™The meal plan is not for any specific medical
condition.
™™My daily plate represents the proportions of several
Food groups in order to fulfil the 2000 kcal goal.
Recommendations

™™It is critical that all stakeholders have a common

understanding of what a balanced and nutritious
diet entails. To build an enabling environment for
promoting Balanced and Healthy Diets, stakeholder
engagement should be ensured through lobbying
at the highest level and convergence at multiple
levels, including at the grassroots.
™™For long-term nutrition promotion programmes,
a settings approach is required. The following are
some examples of such settings:
1. Educational institutions that are nutrition-
friendly.

2. Nutrition and Wellness Programs in the

Workplace.

3. Nutritionally aware restaurants/hotels,

hospitals, and nursing homes

™™At all times, such as during public health

emergencies, epidemics, and pandemics, balanced
and healthy diets must always be promoted through
various media.
 Balanced Diet 55
™™In order to ensure cost-effectiveness, obtainability,
feasibility, food security and flexibility in
manufacturing and advancement of “Balanced
& Healthy Diets,” our country’s Food Systems
approach (from Farm to Fork) must be reinforced.
™™Proper delivery of healthy food and nutrition
messages by food stores and e-commerce enterprises
is required on a regular basis through responsible
advertising and marketing.
™™Innovative solutions to promote healthy and
nutritious meals may be enlisted from the private
sector.
™™In order to design and implement nutrition
specialised and nutrition sensitive initiatives, our
country urgently needs to develop a cadre of “Public
Health Nutrition” professionals.
References
™™ Cena, H., & Calder, P. C. (2020). Defining a healthy diet:
evidence for the role of contemporary dietary patterns in
health and disease. Nutrients, 12(2), 334.
™™ de Ridder, D., Kroese, F., Evers, C., Adriaanse, M., &
Gillebaart, M. (2017). Healthy diet: Health impact,
prevalence, correlates, and interventions. Psychology &
health, 32(8), 907-941.
™™ Jahan I, Karmakar P., Hossain MM., Jahan N., Islam
MZ. (2020). Fast Food Consumption and its Impact on
Health. Eastern Medical College Journal, 5 (1),28-36
™™ Manual, A. (1998). Dietary Guidelines for Indians - A
Manual. National Institute of Nutrition, Hyderabad,
500(7).
™™ Marcus, J. B. (2013). Culinary nutrition: the science and
practice of healthy cooking. Academic Press.
56 Advances in Food and Nutrition
™™ National Council of Educational Research and Training.
(2009). Food, Nutrition, Health and Fitness. Human
Ecology and Family Sciences - Part 1, 28–46.
™™ Ohlhorst, S. D., Russell, R., Bier, D., Klurfeld, D. M.,
Li, Z., Mein, J. R., ... & Konopka, E. (2013). Nutrition
research to affect food and a healthy life span. The
Journal of nutrition, 143(8), 1349-1354.
™™ Sarac, I., & Butnariu, M. (2020). Food pyramid-the
principles of a balanced diet. Int J Nutr, 5(2).
™™ ICMR, N. (2020). Nutrient Requirement for Indian.
Retrieved from National Institute of Nutrition, India:
https://www.nin.res.in/RDA_Full_Report_2020.html
™™ India, I.-N. I. (2018). My_Plate_English.pd. Retrieved
from My Plate For The Day: https://www.nin.res.in/
downloads/My_Plate_English.pdf
™™ Mishra, D. R. (2020). Dr-Rachna-Mishra-2.pdf. Retrieved
from BASIC CONCEPT OF BALANCED DIET: https://
itcollege.ac.in/itdc/wp-content/uploads/2020/10/Dr-
Rachna-Mishra-2.pdf
™™ Organisation, W. H. (2021, june 9). Obesity and
overweight. Retrieved from Word Health Organisation:
https://www.who.int/news-room/fact-sheets/detail/
obesity-and-overweight

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