What is a Balanced Diet?
A Balanced Diet is a diet that contains all the essential nutrients (Carbohydrates, Fats, Proteins, Vitamins, Minerals), roughage, and water in the right quantities required for the proper growth and functioning of the body.
- Age Factor: A growing child needs more protein than an elderly person.
- Activity Factor: A labourer needs more carbohydrates (energy) than someone working in an office.
Junk Food vs. Healthy Food
Junk Food (e.g., potato chips, burgers, sodas) is often:
- High in calories (Sugar & Fats).
- Low in nutrients (Proteins, Vitamins, Fibres).
- Consequence: Frequent consumption leads to obesity and health issues.
Healthy Food (e.g., Roasted Chana, Fruits, Sprouts) is:
- Nutrient-dense.
- Supports immunity and energy.
Tip
Comparison Activity:
- Potato Wafers: 536 kcal, 35g Fat, 4.8g Fibre. (High Fat/Energy, Low Fibre)
- Roasted Chana: 355 kcal, 6.26g Fat, 16.8g Fibre. (Lower Fat, High Protein/Fibre)
- Verdict: Roasted Chana is the healthier snack!
Millets: The Super Nutri-Cereals
Millets are native Indian crops that have regained popularity. Examples include Jowar, Bajra, Ragi, and Sanwa.
Why eat Millets?
- Nutritious: Rich in Iron, Calcium, and Fibre.
- Environment Friendly: They grow easily in dry regions and need less water than rice.
- Gluten-free: Good for digestion.
Fortification
Sometimes nutrients are added to food artificially to prevent public health issues.
- Iodised Salt: Iodine is added to salt to prevent Goitre.
- Fortified Oil/Milk: Vitamins A and D are often added.
Look for the FSSAI logo +F mark on packets!