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    Meal Planning

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    Liaqat Hussain
    The document discusses principles of meal planning including balanced diet, recommended dietary allowances for Indians, factors affecting RDA, and guidelines for low cost meals and healthy eating. It provides details on ensuring nutrition through diet with consideration of financial constraints.

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    Meal Planning

    Uploaded by

    Liaqat Hussain
    73 views15 pages
    The document discusses principles of meal planning including balanced diet, recommended dietary allowances for Indians, factors affecting RDA, and guidelines for low cost meals and healthy eating. It provides details on ensuring nutrition through diet with consideration of financial constraints.

    Original Title

    MEAL PLANNING

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    The document discusses principles of meal planning including balanced diet, recommended dietary allowances for Indians, factors affecting RDA, and guidelines for low cost meals and healthy eating. It provides details on ensuring nutrition through diet with consideration of financial constraints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    73 views15 pages

    Meal Planning

    Uploaded by

    Liaqat Hussain
    The document discusses principles of meal planning including balanced diet, recommended dietary allowances for Indians, factors affecting RDA, and guidelines for low cost meals and healthy eating. It provides details on ensuring nutrition through diet with consideration of financial constraints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 15

    BA (IV Semester)

    HSC CC409
    Nutrition: A Life Cycle Approach
    Unit - I

    PRINCIPLES OF MEAL
    PLANNING
    Prepared by:
    Dr. Shazia Husain
    Assistant Professor
    P.G. Department of Home Science
    Patna Women’s College, P.U.
    Email: [email protected]
    CONTENTS
    • Balanced Diet
    • Recommended Dietary Allowances
    • Meal Planning
    • Principles of Planning Diet
    • Low Cost Food
    • Dietary Guidelines for Indians
    • Conclusion
    BALANCED DIET
    Balanced diet is a diet which contains different types of food
    in such quantities and proportion that the requirements for
    proteins, fats, carbohydrates, vitamins and minerals and other
    nutrients are in proper quantity for maintaining the health,
    vitality and general well being.
    In addition balanced diet should provide bioactive
    phytochemicals such as dietary fibre, antioxidants and other
    nutraceuticals which have positive health benefits.
    A balanced diet should provide around 60-70% of total calories
    from carbohydrate, 10-12% from protein and 20-25% from fat.
    CHARACTERISTICS OF BALANCED DIET
    It should:
     meets the nutritional requirements of an individual.
     contains a variety of foods.
     includes foods from all the food groups.
     consists of seasonal foods.
     provides phytochemicals.
     improves longevity.
     covers energy expenditure and for tissue maintenance, repair and
    growth.
    FOOD PYRAMID
    As basis for the
    balanced diet,
    ICMR suggested
    ‘Food Pyramid’
    which is self
    explanatory.
    RECOMMENDED DIETARY ALLOWANCES
     The Recommended Dietary Allowances (RDAs) estimates of
    nutrients to be consumed daily to ensure the requirements of all
    individuals in a given population.
     It also includes addition of safety factor, to the requirement of the
    nutrient, to cover the variation among individuals, losses during
    cooking and lack of precision inherent in the estimated
    requirement.
     The RDAs are suggested for physiological groups such as infants,
    pre-schoolers, children, adolescents, pregnant women, lactating
    mothers and adult men and women, taking into account their
    physical activity.
    Recommended Dietary Allowances for Indians suggested by ICMR- 2010
    FACTORS AFFECTING RDA
    Age:- Infants require more protein per kilogram of body weight
    than adolescents.
    Sex:- Adolescent girls require more iron than adolescent boys in
    order to replace the iron lost during menstruation every month.
    Body size:- A tall heavy build man needs more calories than a
    small statured man.
    Physiological state:- A pregnant woman requires more nutritious
    food than an ordinary adult woman.
    Type of work:- A sedentary worker requires less calories than a
    heavy worker.
    MEAL PLANNING
    • It is both an art and a science; an art in the skilful blending of
    colour, texture and flavour and a science in the wise choice of
    food for optimum nutrition and digestion.
    • A well planned meal is always appealing to the eye and it is
    rightly said that “we eat with our eye”.
    • Therefore we should obtain adequate nutrition by including
    foods from all the food groups in sufficient quantity and
    proportion.
    PRINCIPLES OF PLANNING DIET
    1) Meeting nutritional requirements.
    2) Meal pattern must fulfil family needs.
    3) Meal planning should save time and energy.
    4) Meal planning should consider economic constraints.
    5) Meal planned should provide variety.
    6) Meal plan should give maximum nutrients.
    7) Meal planning considers individuals likes and dislikes.
    8) Meal should give satiety.
    9) Meal should include locally available foods.
    10)Meal should include health foods.
    LOW COST FOOD
    Diets of economically weaker sections can be improved nutritionally by:-
     replacing a single cereal with mixed cereals.
     inclusion of at least 50 gram green leafy vegetables to improve the intake of
    Vitamin A, iron and calcium.
     inclusion of inexpensive yellow fruits like papaya or mango.
     inclusion of at least 150 ml of milk improves intakes of riboflavin and
    calcium.
     kitchen gardening at home reduces the expenditure of fruits and vegetables.
     jaggery can be used instead of sugar.
     fermentation, malting and sprouting can be done at home to enhance the
    nutritive value.
     foodstuffs that are distributed through Public Distribution System (Ration
    shops) can be used.
    DIETARY GUIDELINES FOR INDIANS
     Eat variety of foods to ensure a balanced diet.
     Ensure provision of extra food and healthcare of
    pregnant and lactating women.
     Promote exclusive breast feeding for six months and
    encourage breast feeding till 2 years.
     Feed home based semisolid foods to the infant after
    six months.
     Ensure adequate and appropriate diets for children
    and adolescents both in health and sickness.
    continue…

     Eat plenty of fruits and vegetables.


     Ensure moderate use of edible oils and animal
    foods and very less use of ghee/ butter/ vanaspati.
     Avoid overeating to prevent overweight and
    obesity.
     Exercise regularly and be physically active to
    maintain ideal weight.
     Restricts salt intake to minimum.
    CONCLUSION
    Balanced diet is a diet that contains an adequate
    quantity of the nutrients that we require in a day.
    It enhances quality of life. Good nutrition is an
    important part of leading a healthy lifestyle.
    Combined with physical activity, your diet can
    help you to reach and maintain a healthy weight,
    reduce risk of chronic diseases and promote
    overall health.
    REFERENCES
    1) Mudambi, S.R. and Rajagopal, M.V. (2012). Fundamentals of Food,
    Nutrition and Diet Therapy (6th ed.), New Delhi, New Age
    International.
    2) Lal, H. (2007). Food and Nutrition (Medical, Nursing and Allied
    Sciences), New Delhi, CBS.
    3) Shrilakshmi, B. (2019). Dietetics (8th ed.), New Delhi, New Age
    International.
    4) Bansal, S. (2010). Food and Nutrition (2nd ed.), New Delhi, AITBS.
    5) Joshi, S.A. (2010). Nutrition and Dietetics (4th ed.), Chennai,
    McGraw Hill Education (India) Pvt. Ltd.

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