Healthy nutritional diet

                 Report On 

    Healthy Nutritional Diet 

                                     

             

             Submit Date  :- 10th March 2022

           Submitted by :-Diksha Yaduvanshi

                                                (Student FEA) 

              Submitted To :- Ajay Singh Sir

                                         (Facilitator DL, FEA) 

Table Of Content 

1.Summary.

2. Introduction. 

    i) What is Healthy Nutritional Diet. 

    ii) Importance of Healthy Nutritional Diet. 

3. Healthy Eating. 

4. Recommendation of WHO. 

5. Recommended Daily Nutritional Requirement

    For Different Age Group. 

6.Conclusion.

7. Reference of data. 

Executive Summary

• Eating a wide variety of healthy foods helps to keep you in good health and to protect against chronic disease. 

• Important to choose a variety of foods from within each food group.

• Daily food serves are different for children, teenagers, women and men. 

Introduction

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy. 

A healthy diet may contain fruits, vegetables, and whole grains, and may include little to no processed food or sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet.Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

Healthy Eating

 

Healthy eating means eating a wide variety of foods from each of the 5 major food groups, in the amounts recommended. The Australian Dietary Guidelines provide up-to-date advice about the types and amount of foods that we need to eat for our health.

Recommendation of WHO

The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals:

1.Maintain a healthy weight by eating roughly the same number of calories that your body is using.

2. Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.

3. Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.

4. Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).

5. Limit salt / sodium from all sources and ensure that salt is iodised. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.

Recommended Daily Nutrirtional Requirement

For Different Age Group.

There are some recommended daily nutritional requirements for different age group:

For the children (age 2-3) need 16.7g of protein, 27g of fat, 1060kcal of calories, 600mg of calcium and 9 mg iron. For the age of children (4-6) needed 20.1g of protein, 25g of fats, 1350kcal of calories, 600mg calcium and 13mg iron. For children of age(7-9) 29.5g of protein, 30g of fats, 1690kcal calories, 600mg calcium and 16mg of iron.For the boys (10-12) need 39.5g of protein, 35g of fats, 2190kcal calories, 800mg calcium , 21mg iron. For the boys of age (13-15) requires 54.3g of protein, 45g of fats, 2750kcal calories , 800mg calcium, 32mg iron. Daily nutritional for boys age (16-17) 61.5g of protein, 50g of fats, 3020kcal calories ,800mg calcium, 28 mg iron. Above 18+ males require 25g of protein, 60g of fats, 2320kcal calories ,600mg calcium, 17mg iron. Recommendation nutritional Diet for girls age (9-13) 34g of protein, 30g of fats, 1600kcal calories, 1300mg calcium,15mg iron. For age (14-18) girls 46g of protein, 32mg of fats, 1800kcal, 1300mg calcium, 16mg iron. For females (19-50) 48g of protein, 33g of fats, 1800kcal of calories, 1300mg of calcium,18mg iron. For the the females above 51 requires 50g of protein, 65g of fats, 1600kcal calories, 1200mg of calcium, 8mg of iron. 

Conclusion 

In conclusion, a healthy diet and a proper nutrition prevent health problems, and supply your body with the right balance of carbohydrates, proteins, minerals and vitamins. Diet contain all kinds of food in required proportion is referred to balance diet. 

Reference for data

https://1drv.ms/x/s!Anee6ngKcvPGdCKnFiC2lHc6VcI