Balanced Diet:

Balanced diet requires an intake of essential nutrients which help in growth, repair, energy provision, maintenance
and nutrition of the human body and good health. These nutrients in proper proportions include: Carbohydrates,
Lipids (Fats or Fatty Acids), Proteins (Amino Acids), Vitamins, Minerals and Water.

The term balanced diet is used because excess or deficiency of a particular nutrient can result in diseases. Excess of
a particular nutrient results in an excessive intake of a particular nutrient such as excessive fatty acids can result in
cardio vascular disease such a arteriolar blockages. Excessive glucose or sugar intake from carbohydrates might
result in diabetes. Similarly a deficiency of protein can result in anemia or skin diseases.

The amount of nutrients to be taken by a person depends heavily on their metabolism rates and digestive systems.
The standard amount of key nutrients is said to be in the ratios of: Proteins – 1/7, Fats – 1/7 & Carbohydrates 5/7.
Proteins, Fats and Carbohydrates are Macronutrients. Vitamins are Micronutrients.

Carbohydrates:

Carbohydrates contain hydrates (CHO) and are primary energy resources in the human body. A normal adult
requires 12,000 kJ of energy daily. Most of it is supplied by carbohydrates which oxidize in glucose and dissolve in
duodenum and ileum. This provides energy for active blood transport, macromolecule synthesis, cell division and
muscle contraction. Carbohydrates are found in rice, wheat and pulses.

Lipids (Fats or Fatty Acids):

Lipids are molecules which consist of hydrocarbons which are also an important source of energy. Lipids are
dissolved into the small intestines as Fatty Acids and glycerol which are important for metabolism, growth and
repair of wounds and skin tissues as they form cell membranes. These nutrients which help in metabolism and
growth of human body are called Essential Fatty Acids. Lipids are found in meat and animal products.

Proteins:

Proteins are essential compounds which help and in growth and repair of the human body. These are also used in
the formation bones, skin, hair, enzymes and hormones. Proteins are major contributors in the formation of Amino
Acids. There are eight Essential Amino Acids (EAA): Collagen (bones), Keratin (Hair), Myosin and Actin (muscle),
Metabolic Enzymes, Hemoglobin, Protective Antibodies and Communicative hormones. Proteins are found in
meat, fish, eggs and pulses.

Vitamins:

Vitamins are not synthesized by the body therefore these are taken through dietary nutrients. There are two
categories of vitamins: Fat Soluble (Vitamin A, D, E and K) & Water Soluble (Vitamin B & C). Vitamins are
micronutrients but very essential for the maintenance of bodily functions.

Fat Soluble Vitamins:

 Vitamin A: Found in milk, eggs, fish, liver and green leafy vegetables. These produce Carotene which helps
in proper functioning of the eye and retinal functions. Lack of vitamin A produces Night Blindness.

Zain Ul Abedin Memon Page 1

  Vitamin D: Found in sunlight, eggs and oily fishes. Vitamin D produces Calceferol takes calcium from the
gut and deposits it in the bones. Vitamin D is essential for the strength of bones. Loss of vitamin D can
cause Rickets.
 Vitamin E: Found in dairy products such as margarine, butter etc. and green leafy vegetables. Vitamin E
produces Tocopherol which is an anti-oxidant. It protects fatty acids and cell membranes from decaying in
the oxidation process. Loss of Vitamin E can produce hair loss, dryness of skin and anemia.
 Vitamin K: Found in deep green leafy vegetables like spinach and kale. It helps in blood clotting process
which helps in healing and prevention of internal bleeding.

Water Soluble Vitamins: (Can be excreted through urine)

 Vitamin C: Vitamin C is also called as Ascorbic Acid and is found in citric fruits and vegetables such as
lemons and oranges. It is also found in potatoes and tomatoes. It forms Collagen which forms connective
tissues of the body. It is also an antioxidant which removes toxins from the body. Lack of vitamin C causes
Scurvy which is swelling and bleeding of gums. Excess of Vitamin C can cause diarrhea.
 Vitamin Group B: This is divided in B1, B2, B3, B4, B6, B7, B9 and B12. These are coenzymes which help in
metabolism and found in yeast, dairy and liver. Deficiency of Vitamin B compounds causes dermatitis,
fatigue and malformation of blood.

Minerals: Minerals are referred to as macronutrients and provide the ionic state of the diet. These include:

 Calcium: Found in dairy products, eggs and green vegetables. Calcium helps in bone and teeth formation
and provides blood clotting. The daily requirement of calcium is 800 mg. It is the most abundant mineral.
 Chlorine: It is required for the cationic balance in the stomach for the formation of HCL in the stomach. It
is found in natural salt.
 Sodium: It is also found in natural salt, dairy products and meat. It is also used in the cationic balance
conjunction which is required in nerve conduction and muscle action.
 Potassium: Found in meat, fruits and vegetables. Also used as a cationic regulator. It is used in protein
synthesis for Amino Acids.
 Phosphorous: It is used in the formation of phosphate which forms nucleic acids and cell membrane,
bone and teeth. It is found in dairy products, fruits and vegetables.
 Magnesium: Used in the formation of bones and teeth and as an enzyme activator. Found in vegetables
and meat.
 Iron: Both Fe2 and Fe3 are essential for human body and used in the formation of hemoglobin and
myoglobin. It is a constituent of many enzymes and is stored in the mitochondria as an electron carrier.
Red meat and green vegetables. It prevents anemia.
 Iodine: Iodine is found in Iodized natural salt and seafood. It is present in growth hormones and helps in
the growth of human body. Deficiency of Iodine causes Hypothyroidism which slows mental and physical
growth and causes obesity.
 Copper: Copper, manganese and cobalt are required in the human body for bone and blood formation.
These are found in meat, liver and dairy products.

Water:

Water is an essential part of the diet because it works as a solvent, transport medium, lubricant and hydrolytic
reaction catalyst. Human body consists 70% water and an average human requires 2-3 liters water every day.

Zain Ul Abedin Memon Page 2