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Balanced Diet & Exchange
Lis t
Presented By ,
Sana Saleem
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Definition:-
Eating a balanced diet means choosing awide variety of foods and drinks from all the
food groups. It also means eating certain
things in moderation, namely saturated fat,
trans fat, cholesterol, refined sugar, salt and
alcohol. The goal is to take in nutrients you
need for health at the recommended levels.
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A balanced diet is one that gives your body
the nutrition it needs to function properly. In
order to get truly balanced nutrition, youshould obtain the majority of your daily
calories from fresh fruits and vegetables,
whole grains, and lean proteins.
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Where to Beg in:-
Two examples of a balanced eating patternare the USDA Food Guide at
MyPyramid.gov and the Dietary
Approaches to Stop Hypertension (DASH
Diet).
Both eating patterns emphasize fruits,
vegetables and whole grains, as well as low
or no-fat dairy products, and lean animalproteins. Fish is recommended at least two
times per week, beans, nuts and seeds are
encouraged, and unsaturated fats are
always the fats of choice - like olive oil.
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A persons daily calorie intake should be
based on age, gender, and physical activity
level. Men generally need more caloriesthan women, and active people need more
calories than sedentary (inactive) people.
children ages 2 to 8: 1,000 to 1,400
active women ages 14 to 30: 2,400
active men ages 14 to 30: 2,800 to 3,000
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Importance:-
A balanced diet is important because yourbodys organs and tissues need propernutrition to work effectively. Without goodnutrition, your body is more prone todisease, infection, fatigue, and poor
performance. Children with a poor diet runthe risk of growth and developmental
problems.
Rising levels of obesity and diabetes in
America are prime examples of the effectsof poor diet and lack of exercise.
Heart disease CancerStroke Diabetes
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Balanced Diet Gu ide
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The Main Food Groups
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How to Ach ieve a Balanced Diet
Pro tein(Meat Group)
Meats and beans are primary sources
of protein, which is essential for proper
muscle and brain development. Lean,
low-fat meats such as chicken, fish,and certain cuts of beef and pork are
the best option.
Nuts and beans, such as lentils, peas,
almonds, sunflower seeds, andwalnuts, are also good sources of
protein. Soy-based products are
excellent sources of protein and are
healthy alternatives to meat.
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Fruit and Vegetab les
Vegetables are primarysources of essential
vitamins and minerals.
Dark, leafy greensgenerally contain the
most nutrition and can be
eaten at every meal.Examples include
spinach, kale, green
beans, broccoli, and
collard greens.
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Grains
Grains and pulses giveus carbohydrates and
proteins.
Nuts are another source
of protein.
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Dairy Produc ts
Dairy foods are made frommilk (usually cows milk, but
can be from other animals l ike
goats or sheep). Dairy food s
give us proteins and fats.They are also a good sou rce of
ca lc ium wh ich is good for
bones and teeth.These foods
include:
Cheese (hard , so ft, cot tage);
Yogurt ;
Food high in mi lk or m i lk
products
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A small amount of fat is important for health,
but eating too much fat is unhealthy. It leads to
clogged arteries (restricted blood supply), high
cholesterol and becoming overweight.
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Fats constitute approximately b/w 20 35 % of theenergy in the human diet. Because fat is energy
rich and provides 9 kcal/g of energy
Protein is an other source of energy provide
4kcal/g in human body .(10 -35%) Carbohydrates 55 65 %(4kcal/g)
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Exchange List
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Defini t ion
Exchange Lists Diet Planning The US foodExchange System is intended to help
people with diabetes control the levels of
glucose and lipids in the blood by:
Controlling the grams of carbohydrate and
fat they consume. And other diet planners
have found the system invaluable for
achieving calorie control and moderationWeight loss, gain, CVD diets, HD diets,
Renal diets, HTN diets.
Compar ison to the Food
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Compar ison to the Food
Guide Pyram id:
Comparison to the Food Guide PyramidFood Guide Pyramid Sorts foods by their
protein, vitamin, and mineral contents
Exchange System Sorts foods into three
main groups: Carbohydrates Fats Meat and
Meat Alternative/Substitutes Each group is
then subdivided into several exchange lists
of foods
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The concept of "exchange," or "substitution," of similar
foods was developed by the American Dietetic
Association, the American Diabetes Association, andthe U.S. Public Health Service.
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MILK GROUP
Each milk exchange contains about 12 grams ofcarbohydrate and 8grams of protein.
Each skim or nonfat milk serving also contains 0-3grams fat and 90 calories.
Each Low-Fat milk serving also contains 5 gramsof fat and 120 calories.
Each whole milk serving also contains 8 grams of
fat and 150 calories. Skim milk 1 cup (8 oz.)
Plain low-fat yogurt 1 cup (8 oz.)
Whole milk 1 cup (8 oz.)
Whole milk plain yogurt 1 cup (8 oz.)
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Meat Group
Very lean meat and substitutes list
One exchange equal 0g CHO ,7g Protein and 0-1 g
Fat =35 Calories.
Poultry: Chicken (white meat, no skin) I oz
Fish: Fresh or frozen. I oz
Shellfish: Clams, crab, lobster, l o z
Cheese w ith 1 g o r less fat per ounce:
Fat-free or low-fat cottage cheese. . . . . . . .1/4 c up
Fat - free cheese.. . . . . . . . . I oz
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LEAN MEAT AND SUBSTITUTES L IST
One exchange equal 0 g CHO 7 g Protein, 3 g Fat
and 55 calo ries.
Beef (groundround)1oz
Lamb (roast, chop,leg) 1oz
Poultrychicken(white meatwith skin)1oz
Fish (Oyster)6medium
5%fat cottagecheese c
Liver heart (high incholesterol)1oz
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THE FAT GROUP
Each fat exchange (serving) contains about 5 grams of fatand 45 calories.
Unsaturated Fats (Poly )One serving equals
Margarine 1 tsp.
Margarine, diet 2 tsp.
Mayonnaise 1 tsp.
Mayonnaise, diet 2 tsp.
Oils (canola and olive oil ) 1 tsp.
Olives 10 small or 5 large
Salad dressings 2 tsp.
walnuts 4 halves
Spanish peanuts or pistachios 20
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Monounsaturated Fat.
Avocado, medium . .2 Tbsp (1 oz)
Oil (canola, olive, peanut) . . .1 tsp
Nuts(almonds. . . . . . . 6 nuts
mixed (50% peanuts) . . . .6 nuts
Peanuts . . . . . . . 10nuts
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Satu rated FatsButter 1 tsp.
Coconut, fresh 2 Tbsp.
Cream or sour cream 2 Tbsp.