Balanced diet

Dr. Arun Rao

SIIP Fellow
SCTIMST- TIMed
 Concept

Balanced diet - adequate

amounts of all the necessary
nutrients recommended for
healthy growth and for efficient
daily activities and functions.
Calorie Split
• 50-60% of total calories - carbohydrates,
• 20-30% - total fats/oils and
• 10-15% from proteins
Where are we ?

Dietary recommendations based on

Ethnicity
Age and
Gender
ICMR My plate
• Recommended Dietary Allowances (RDA)

• The per cent of calories and protein that are derived from different
food groups

• Average of most commonly consumed items

• Based on these estimations - the plate provides essentially all the

macronutrients and micronutrients required for a healthy life
 Food groupsFoods to be Percent of total calories / day Total calories / day Total protein / day
consumed / day from each food group (kcal) from each food (grams) from each
(weight of raw group food group
foods in grams)
Cereals
(incl. Nutricereals)
270 45 900 20

Pulses*
90 17 340 21
Milk/ Curd
300 10 200 10
Vegetables+
And green leafy
vegetable (GLV)
300 5 100 4

Fruits#
100 3 67 1
Nuts & Seeds
20 8 150 4
Fats & Oils$
27 12 243 -
“Indian diets, across states and income
groups, are unhealthy”

Sharma, M., Kishore, A., Roy, D. et al. A comparison of the Indian diet with the EAT-Lancet reference diet. BMC
Public Health 20, 812 (2020). https://doi.org/10.1186/s12889-020-08951-8
Share of people who think that they eat a healthy diet across India in 2018

https://www.statista.com/statistics/914987/india-personal-perceptions-on-healthy-diet/
#:~:text=According%20to%20data%20provided%20by,they%20eat%20a%20healthy%20diet.
Why

• High availability of low-cost foods and beverages that are also high in
calories, fat, salt and sugar

• Nutritional information that is difficult to understand and apply

• Nutritious foods that are difficult to access for certain segments of the
population
The Orange Chef Prep Pad- Smart Food
Scale
Visualizations of Protein,
Carbs, Fats, present in your
daily diet

Costs $151.04
SCiO – Molecular Sensor
Claims
Detailed molecular
composition and
nutritional value

Costs $299
 Database not complete

Plans to integrate the sensor into Smartphones

Thank you