BALANCED DIET----VITAMINS---SOURCES—IMPORTANCE—DEFICIENCY…..

BALANCED DIET----VITAMINS---SOURCES—IMPORTANCE—DEFICIENCY…..

What is a Balanced Diet?

BALANCED DIET

Balanced diet means choosing an ample variety of foods and drinks from all the food groups. It also means eating certain things in temperance, namely saturated fat, cholesterol, refined sugar, salt. The goal is to take in nutrients you need for health at the suggested levels.

A healthy diet is one that helps maintain or improve general health. It is important for lowering many chronic health risks, such as obesity, heart disease, diabetes, hypertension and cancer. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet needs to have a balance of macro nutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micro nutrients to meet the needs for human nutrition without inducing toxicity or excessive weight gain from consuming excessive amounts.

      Eat varied diet: A simple and effective way to make sure that you eat a balanced diet is eat foods from all the groups. Aim that every time you eat your plate contains;

1) 50 per cent vegetables (if possible of different kinds)

2) 25 % protein
3) 25 percent whole grain (like whole wheat bread, brown rice)

  

SR.NO	VITAMINS	IMPORTANCE	SOURCES	DEFICIENCY
1	VITAMIN.-A ( FAT SOLUBLE)	a)      FOR NORMAL GROWTH AND b)    DEVELOPMENT. c)      NORMAL NIGHT VISION. d)      HEALTHY EPITHELIUM. e)      ANTI-EFECTIVE.	a)     EGG b)     COD-LIVER OIL c)     LIVER d)    MANGO e)     MILK f)      BUTTER g)   CABBAGE h)    PAPAYA i)     CARROT	DEFICIENCY LEADS TO … a)      RETARDED GROWTH b)      NIGHT BLINDNESS c)      DISEASES EPITHELIUM d)      DRY SCALY SKIN e)      COLDS f)       BRONCHITIS g)      DIARRHOEA h)   EROPHTHALMIA
2	VITAMIN-B1 (VITAMIN—F) (WATER SOLUBLE)	a)      FOR GROWTH b)      APPETITE c)      NORMAL INSTESTINAL FUNCTION d)      NERVE AND MUSCLE FUNCTION	a)      PEAS b)      LIVER c)      POTATO d)      MEAT e)      MILK f)       SOYA-BEANS g)      WHOLE GRAIN CEREALS	DEFICIENCY LEADS TO--- a)      BERIBERI b)      LOSS IN WEIGHT c)      LOSS OF APPETITE d)      ENERVATION e)  DEFECTIVE CARBOHYDRATE METABOLISM
3	VITAMIN-B2 (VITAMIN-G) ( WATER SOLUBLE)	a)      GROWTH b)      HEALTHY SKIN c)      MOUTH d)      EYES	a)    GREEN VEGETABLES b)      MEAT c)      EGG d)      LIVER e)      CHICKEN f)       CHEESE g)      SOYA-BEANS h)      MILK i)    PUMPKIN j)     OKRA—LADY FINGER k)      GOURD	DEFICIENCY LEADS TO--- a)      RETARDED GROWTH b)      DIM VISION c)      PHOTOPHOBIA d)      KERATITIS e)      BLISTERED TONGUE f)       PREMATURE SENILITY
4	VITAMIN -C ( WATER SOLUBLE)	a)      HEALTHY GROWTH b)      GOOD GUMS & TEETH c)      SOUND BLOOD- VESSELS d)      RAPID HEALING e)      RESISTANCE   AGAINST FLU AND        COLDS	a)    GUAVA b)   TOMATO c)    ORANGE d)   GRAPES e)  CABBAGE f)    LEMON g)   GREEN VEGETABLES h)   CUCUMBER i)       AMLA	DEFICIENCY LEADS TO--- a)      SCURVY b)      SWOLLEN GUMS c)      BURSTING OF BLOOD CAPILLARIES.
5	VITAMIN –D ( FAT SOLUBLE)	a)      PROPER UTILIZATION OF CALCIUM AND PHOSPHORUS. b)      FORMATION OF BONES AND TEETH	a)      COD-LIVER OIL b)      EGG c)      BUTTER d)      FISH e)      MILK f)       SUN-LIGHT	DEFICIENCY LEADS TO – a)      POOR GROWTH b)      WEAK TEETH c)      WEAK BONES d)      TOOTH DECAY
6	VITAMIN –K ( FAT SOLUBLE)	a)      NORMAL BLOOD COAGULATION b)      LIVER FUNCTIONING	a)   LIVER b)   MEAT c)    TOMATO d)  VEGETABLE OILS e)   GREEN VEGETABLES f)   SOYA –BEANS	DEFICIENCY LEADS TO – a)  HAEMORRHAGE

With Warm Regards

Ms Neeta Chaubal

Neeta Holistic Yoga and Reiki Center ( Vadodara,Gujarat, India)

www.neetayogandreiki.blogspot.com