What is Health?

According to the World Health Organization, is "a state of complete physical, mental and
social well-being and not merely the absence of disease and infirmity." A variety of
definitions have been used for different purposes over time.
Health can be promoted by encouraging healthful activities, such as regular physical
exercise and adequate sleep, and by reducing or avoiding unhealthful activities or situations,
such as smoking or excessive stress.

Some factors affecting health are due to individual choices, such as whether to engage in a
high-risk behavior, while others are due to structural causes, such as whether the society is
arranged in a way that makes it easier or harder for people to get necessary healthcare
services. Still other factors are beyond both individual and group choices, such as genetic
disorders.

Key factors that have been found to influence whether people are healthy or unhealthy
include the following:

 Income and social status

 Social support networks
 Education and literacy
 Employment/working conditions
 Social and Physical environments
 Personal health practices and coping skills
 Healthy child development
 Biology , genetics , Health care services
 Gender
 Culture

Three interdependent fields work as key determinants of an individual's health. These are:
Lifestyle: the aggregation of personal decisions (i.e., over which the individual has control)
that can be said to contribute to, or cause, illness or death;
Environmental: all matters related to health external to the human body and over which the
individual has little or no control;
Biomedical: all aspects of health, physical and mental, developed within the human body as
influenced by genetic make-up.

What is Balanced diet

A diet that contains all the vital nutrients required by the human body is called a
balanced diet.
A balanced diet comprises vital nutrients like carbohydrates, fats, vitamins, minerals,
proteins, and fiber. Sufficient and nutritious food that ensures good health is included
in a balanced diet. A healthy and balanced diet helps to reduce the risk of diseases and
improves overall health.
Aim to eat at least five portions of fruit and vegetables each day. Drink plenty of
water (six to eight glasses is recommended, though this will vary). Try to include at
least two portions of fish every week. Get into the habit of eating breakfast daily; it
can help reduce snacking later on.
Adults are advised to conduct 150 minutes of moderate exercise every week
Benefits of a balanced diet.Vitamins and minerals in the diet are vital to boost
immunity and healthy development, A healthy diet can protect the human body
against certain types of diseases, Healthy diets can also contribute to adequate body
weight. Better mood and energy levels. Improved memory and brain health.

Types of nutrition
The term "Optimum Nutrition" can be defined as eating the right amounts of
nutrients on a proper schedule to achieve the best performance and the longest
possible lifetime in good health, assuming that external negative influences like
accidents and infectious diseases can be avoided.
Optimum Nutrition remains an elusive goal because the demands of the body
change from minute-to-minute based on physical activity, and because medical
science does not yet have a definitive set of comprehensive nutritional requirements
for every human genetic variation.
Inadequate diets can result in malnutrition and dietary deficiency diseases such as
rickets, goiter, anemia, scurvy, etc.
Similarly, diets with excessive calories and improper balance of protein, fat, and
carbohydrates lead to obesity and may eventually result in metabolic syndrome, a
combination of medical disorders that occur together: diabetes, cardiovascular
disease, and high-blood pressure. Optimum Nutrition seeks to balance dietary
nutrients to avoid diseases caused by deficiencies or excesses.

The food that we eat should have the proper proportion of nutrients for your current
stage of life. Women of reproductive age, for example, need more iron than post-
menopausal women. Optimum Nutrition should provide the right quantities of protein,
fat, carbohydrates, vitamins, minerals, fiber, and probiotic bacteria to maintain a
healthy body and to sustain the desired level of activity for the best quality of life.

Over nutrition- is frequent or habitual over-consumption of nutrients by eating too

much food to the point that it becomes dangerous to your health. Nutrients are all
compounds necessary for bodily function, including minerals, vitamins, fats,
carbohydrates and proteins. Although most nutrients can be harmful in excess, the
danger of over nutrition relates mostly to carbohydrates and fats.
Overeating differs conceptually from over nutrition, although they are essentially the
same thing in action; whereas overeating is a compulsion considered a psychological
disorder, over nutrition is volitionally choosing to eat more food than we need, even if
we don't realize it.
Undernutrition is the opposite of overnutrition, meaning that it is a nutrient
deficiency from not eating enough food. Undernutrition usually affects the balance of
all the nutrients in your body. Nonetheless, problems relating to a deficiency in
carbohydrates and fats will manifest first and most acutely. Initially, the body starts
using its glycogen or sugar reserves, stored water and body protein. Then, your body
consumes stored fatty acids and lean muscle. These two effects of undernutrition
result in a dramatic decrease in body weight. Short-term undernutrition is possible if
you inexplicably lose at least 10 percent of your body weight over three to six months.

Undernutrition is a form of malnutrition -- a condition resulting from not

consuming enough nutrients. However, it is not synonymous with under-eating -- it
can occur despite overeating. This is because proper nutrition requires a balance of all
nutrients not present in all foods; this means that your body requires a balance of
many different foods. Even in the case of over-nutrition, when you may be eating too
much food, you can still develop a deficiency in certain nutrients if you fail to
consume the proper variety foods. In this way, you can be both over-nourished and
malnourished. Other causes of malnutrition unrelated to the amount of food you eat
include digestion or absorption problems and certain medical conditions.

Meal planning means planning diets which will provide all nutrients in required
amounts and proportions i.e. adequate nutrition. As the family’s well being and health
are depended on how well they are fed. It is a challenge to every meal-planner to meet
it and when well done, it proves to be a satisfying and rewarding experience. Besides
others factors such as digestibility, palatability, economy, family customs, related to
religion, food fads etc, it also determines whether the food can be actually supplied
and utilized by the individual.

CHARACTERISTICS OF MEAL PLANNING

First of all it should be remembered that food has to be palatable before it can become
nutritious, as majority of people will not eat something they do not like, even if it has
excellent nutritive value. We should remember that appetite is the pleasurable
anticipation of foods and depends not only on hunger but also on taste, texture,
appearance and attractiveness of the foods, pleasantness of the surrounding and a
cheerful frame of mind.
Meal planning thus is both an art and a science: an art in the skilful blending of
colours, texture and flavour: and a science in the wise choice of food for optimum
nutrition and digestion.
IMPORTANCE OF MEAL PLANNING
The meal planning helps to make the best use of the material, time and financial
resources to obtain meals that can help to meet the physical, social and psychological
needs of the individual and families. It is very important to plan family meals in order
to fulfil the nutritional requirement of the family members. This is essential to keep
them strong, healthy, and free from any disease and deficiency of any kind. Meal
planning is of utmost importance because it economizes on time, labour and fuel.
While planning meals, the methods of working can be carefully throughout, so that
there is maximum retention of nutrients and minimum losses Meals can be planned
according to the budget of the family.
There can then be maximum utilization of money, if it is spent in the best possible
way. Once can have a rich diet without buying expensive foods. Meal planning
encourages one to plan within the family means. Meal planning allows one to select
different foods from the same food group and avoid monotony. Besides, use of variety
of foodstuffs is important from nutritional points also.
Meal planning determines the adequacy of the diet, the kinds of foods purchased, its
quality and cost, the way it is stored, prepared and served.

OBJECTIVES OF MEAL PLANNING

 To satisfy the nutritional needs of the family members.
 To keep expenditure within family food budget.
 To take into account the food preference of individual members.
 Using methods of cooking to retain maximum nutrients.
 To economize on time, fuel and energy.
 To serve attractive and appetizing meals.

FACTORS AFFECTING MEAL PLANNING

Meal planning whether for the simplest family meal or for an elaborate company
dinner, involve consideration of a number of factors. These are:
1. Nutritional adequacy – Meal pattern must fulfil the family needs, so that the
nutrition requirement of each individual in the family are met. These requirements
differ from person to person according to age, sex, activity and physiological
condition, therefore, due consideration should be given to each member of the family.
The best way to ensure nutritional adequacy of a diet is to select the food from all the
five food groups. The different requirement for different family members does not
mean that separate cooking is to be done for all of them. But the diet can be planned
in such a way that while cooking the same food the nutritional requirements of all the
members can be catered. eg. by increasing or decreasing the amount of certain
foodstuff by including some extra protein food for growth periods. For instance, the
same salad can be used for both the overweight and the underweight members of the
family if the dressing is omitted for the former.
2. Economy: The amount of money available, depending upon the socio-economic
status also effects the meal planning. The major part of the income is spent on food.
Therefore, one should spend economically to get maximum utilization. Although the
budget of a family of moderate-income group may not provide for foods of the luxury
class, it can still offer variety and opportunity for choice. Food budgets in lower
income families permit even more limited choice and it may become increasingly
necessary to depend on cereal foods for the main or substantial part of the meal. Then
the problem faced is the supplementation of this cereal with foods necessary for a
balanced diet. Although it may become difficult to plan, it is nevertheless possible.
Thereby, it is very important to know the less expensive alternative for the more
expensive recommended foods, having high nutritive value. Such recipes and foods
should be included in meal preparation like using cereal pulse combination e.g.
khichri, paushitik roti, seasonal vegetables; butter milk; jaggery, pickle and chutney.
3. The facilities and help available: The time spent in cooking depends on other
facilities and other help availability of servant, using readymade foods, using labour
saving devices. However, time like money needs to be budgeted for its best use. Time
management in the preparation of foods is essential for the home maker who is also
employed outside the home.
4. Satiety Value: Any individual meal should provide enough satiety value, so that
one does not feel hungry till it is time for the next meal. Proteins and fats have greater
satiety value as compared to carbohydrates e.g. a breakfast of just tea and toast will
not provide enough satiety value till lunch, whereas, a breakfast of milk, cereal, eggs
and fruit will provide enough satiety value till lunch.
5. Personal likes and dislikes: Although the recommended dietary allowances for
each of the classes of food should be followed, there is room for individual preference
amongst the foods in each class. Some people make personal likes and dislikes the
only basis for the inclusion or exclusion of certain foods in their meals – the failure to
include milk is a common practice. It is always better to change the form of the food
rather than to completely omit it. For example, milk can be given in the form of curd,
cheese, custard or other sweet dish, soyabeans in the form of soya flour chapattis
mixed with wheat flour.
6. Religion, traditions and customs: They are important in determining the food
included in the diet, type of meal and the dishes served to the individual of family.
For instance, Muslims don’t eat pork, whereas Hindus do not eat beef. Rice is
considered an auspicious dish at festivals and marriages. Widows are generally not
served fish in Bengal. Therefore, religion, traditions and customs should be kept in
view while planning meals for a family.
7. Food fads and fallacies: It often receive more publicity than sound nutrition
information. Therefore, while planning the meals, one must try and remove these
foods fads, so that notorious meals are provided. 8. Availability of foods stuffs and
climate: In earlier times, the dietary habits depended mainly upon the foods produced
in a particular area or community, but today with improved methods of foods
preservation and distribution, even the most perishable foods are available over large
areas. The wide variation in dietary patterns throughout the world depends largely
upon the available food supply and which depends on the climate. Thereby, only
seasonal foods should be included in the diet. Also, the season of the year requires
some consideration, for the type of dishes selected e.g. inclusion of hot soups etc. in
cold winter days and chilly salads and juices in summers.
9. Variety: It is very important, because nobody likes to eat even his favourite food
stuff over and over again. Therefore, to introduce variety, do not repeat same food
items during day-meal. Also variety in meal planning is the sum total of many kinds
and classes of food served in pleasing colour combinations, with judicious mixture of
soft and crisp foods, blunt and sharp flavours, hot and cold dishes. It ensures better
nutrition and also result in more interesting meals with an attractive variety of texture,
colour, taste and appearance which in turn stimulates appetite and please the palate.
Various methods of working can also introduce a variety – a meal consisting of
tandoori roti, dal and seasonal green vegetable also with a crisp salad.
10. Schedules of family members: When planning meals, one needs to think of the
schedules (time table) of the family members – meal times and the number of meals
eaten at home and those that are eaten away from home. If packed lunches are made,
the menus need to be modified to ensure that the items can be packed and the menu is
appetizing even when cold.
11. Family size and composition: The family size affects the foods that can be
served. It is known that the money spent for food per person decreases as the family
size increases, when the family income remains constant. Staples such as wheat and
rice are bought in larger amounts but quantity of milk, vegetables and fruits is
lowered. Thus, the quality of the diet is affected. Family composition affects the kind
and amounts of mood needed and pattern of meals served. For eg when children are
below 5 years of age, more milk is required, the numbers of meals are more, as the
child cannot take large amount at a time. As the child grows the meal pattern changes
to accommodate the school hours and the need to pack lunch or snack may arise.
Older members of the family may require change in consistency of food due to faulty
teeth.
12. Meal Times: It is also an important factor in meal planning. The meals should be
planned according to the time for meal i.e. whether it is breakfast, lunch or dinner.
Normally while planning the meal for whole day, it is seen that 1/3rd of day’s
requirement are met by lunch 1/3rd by dinner and 1/3rd by breakfast and evening tea.
But this is not a rigid schedule and can be changed according to individual
requirement.
13. Occasion: For daily meals the first importance is given to nutritive value.
However, for special occasion, special importance has to be given to colour,
appearance, number of dishes to be included, but at the same time nutritive value
cannot be ignored. Similarly each festival has its specific food item which should
always be given importance e.g. preparing sweets for Deepawali, cake for X’mas,
Sewian for Id etc.

Functions Of Food
Energy giving:
This group includes foods rich in carbohydrates, fats and protein. One gram of
carbohydrate gives 4 calories. One gram protein gives 4 calories, One gram of fat
gives 9 calories.
This group is divided into 2 groups
1.Cereals, Pulses, Nuts And Oil Seeds, Roots And Tuber
2.Pure Carbohydrates Like Sugar And Fats And Oils
Cereals provide in addition to energy large amounts of protein, minerals and vitamins
in the diet. Pulses also give protein and vit-B besides giving energy. Nuts and oil
seeds rich in energy yielding as they are good source of fats and proteins.
Roots and tubers though mainly provide energy, they also contribute to some extent to
minerals and vitamins. Pure carbohydrates like sugars provide only energy and fats
provide concentrated source of energy and fat soluble vitamins.
BodyBuilding:
Foods rich in protein are called body-building foods. They are also classified into two
groups.
Milk, Egg, Meat, Fish: They are rich in proteins of high biological value. These
proteins have all the essential amino acids in correct proportion for the synthesis of
body tissues.
2. Pulses, Oil Seeds And Nuts: They are rich in proteins but may not contain all the
essential amino acids required by human body.
Protection and Regulation:
Foods rich in protein, vitamins and minerals have regulatory functions in the body.
Eg: Maintaining the heartbeat, water balance, temperature. Protective food are
broadly classified into two groups:
1.Foods rich in vitamins and minerals and proteins of high biological value eg: milk,
egg, fish,liver.
2. Foods rich in certain vitamins and minerals only eg: green leafy vegetables and
fruits.
Maintenance Of Health:
Foods contain certain phytochemicals and antioxidants which helps in preventing
degenerating diseases. Foods plays an important role in prevention of cancer, heart
diseases and in controlling diabetes mellitus. Some examples for functional foods are
whole grains, soya bean, green leafy vegetables, coloured fruits and spices.
Food Groups
Foods have been classified into different groups
depending upon nutritive value, for the convenience of
diet plan.Food groups like Basic four, suggested by
ICMR can be used for planning diets.
Basic Four Food Groups Suggested By ICMR:

1.Cereals And Millets: Rice, wheat, ragi, maize, b

ajra, jowar, rice flakes, puffed rice.
Pulses And Legumes: Bengal gram ,black gram, c Energy, protein, invisible fat, thiamine,
ow pea, peas, rajma, soya beans. riboflavin, iron, folic acid and fibre.

2.Milk And Animal Products:

Milk, curd, skimmed milk, cheese. Protein, fat, riboflavin, calcium
Chicken, liver, fish, egg and meat. protein, fat and iron.

3.Vegetables And Fruits:

Green leafy vegetables:
amaranth, gogu, spinach, drumstick leaves, coriand Riboflavin, folic acid, calcium, fibre
er leaves, fenugreek. carotenoids and fibre
Other vegetables:carrots, onions, brinjal, ladies fin
ger,beans, capsicum, cauliflower, drumstick. carotenoids, vit-C, riboflavin, folic acid,
Fruits: Mango, guava, tomato, papaya, orange, sw iron, fibre.
eet lime, watermelon.

4.Oils, Fats And Nuts:

Energy, essential fatty acids and fat solu
Oils and fats:butter, ghee, hydrogenated fat, cookin
ble vitamins.
g oils.
Energy, jaggery has iron.
Sugar and jaggery
protein and omega-fatty acids.
Nuts