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BUDGETED
DIET
DIET PLANNING
Living on a Limited Budget I can only spend about Rs.30 per day
on food, sometimes less. Can I still buy enough food to meet all
my needs?
Shopping List for the Week:
FRUITS, VEGETABLES & BEVERAGES
1 apple
6-7 bananas
BREADS & GRAINS, MEATS, EGGS & DAIRY
½ kg Brown rice
1 pound ground meat (fresh) or 3 eggs.
1 loaf bread/1 kg Atta- any type like Wheat, Bajra, Jowar, Makka
1 ½ liter milk
½ kg Poha/Suji
1 kg vegetables (potatoes, green leafy, cabbage e.t.c.)
250 gms pulses
Meals this List will Make:
BREAKFAST
Egg bhurji / omelet
Toast with milk
Fruit
Poha
Upma
Chapatti + vegetable
Porridge
LUNCHES
Roti/paratha
Salads, vegetable sandwich, sabzi
Poha/upma
Vegetable Pulav
Steamed fish
Chicken
Curd
Lassi
Biryani
Dal
SNACKS
Fruits.
Idli / sambhar (chutney if it is fresh)
Dosa / sambhar
Uttapam
Milk
Roasted / boiled channa.
Sprouts
DINNERS
Proper dinner (same as lunch)
DIET PLANNING
The fact that quite a large number Indian population is malnourished
and also obese presents a major public health concern. However,
the failure to follow through and maintain weight loss on their
own, after termination of counselling, makes the long-term success
of weight loss programs difficult to achieve.
Health professionals often assume that patients will dutifully comply
with recommendations simply because they are urged to do so. The
magnitude of noncompliance has been well documented. Adherence to
dietary programs is thought to be poorer than to medication regimens.
Dietary regimens are often restrictive, require changes in life-style
and behaviours, interfere with family habits and customs, and are
of long duration.
Weight control methods are considered a success if weight loss is
maintained without expense to overall health. A goal of any successful
weight reduction program is to promote permanent life-style changes.
The physical and psychological consequences of repeated weight fluctuations
may be more harmful than maintaining some degree of overweight.
The ultimate goal of all weight loss programs is to reduce nutritional
risk factors associated with chronic diseases by increasing consumer
awareness of healthy food choices.
Therefore to identify a quality weight loss program, and not
to be misled by a "fad diet", the following indicators must be considered:
- A variety of foods. Weight
control programs should be individualized to fit people's life-styles
and food preferences. Individualization diminishes feelings of
deprivation, which lead to discouragement, bingeing, and rebound
weight gain - all hallmarks of the yo-yo diet syndrome.
- Enough calories to maintain
good health. Consuming less than 1200 kcal a day may result in
loss of muscle instead of fat and may compromise nutritional status
as a result of deficient nutrient intakes.
- Realistic weight loss goals.
To lose body fat and not just water, a maximum weight loss of
2 pounds per week is advised.
- Regular exercise. Especially
as we age, exercise can be the key to weight loss and maintenance
of a desirable weight.
- Behaviour modification.
Registered dietitians counsel people to keep lost weight off by
helping them alter their eating behavior and responses to foods
for the rest of their lives.
DIETARY GUIDELINES
The Dietary Guidelines published by the USDA and Human Services recommend
that people maintain desirable weight, limit intake of fat and cholesterol,
and consume adequate amounts of starch and fiber.
Although these guidelines are developed by the US Department of Agriculture
and the Department of Health and Human Services for healthy Americans,
they have received the consensus by most authorities, and can be used
by *healthy people throughout the world.
*Healthy refers to people who do not suffer from malnutrition or any
other condition that requires a change in dietary guidelines or nutrient
allowances.
- Choose a diet low in fat,
saturated fat, and cholesterol.
- Choose a diet with plenty
of vegetables, fruits, and
- Use sugars only in moderation.
- Use salt and sodium only
in moderation.
- If you drink alcoholic
beverages, do so in moderation.
People should focus on their total
diet in a more positive way, especially with respect to fat and cholesterol.
Most people following a Western type diet are consuming far too much
fat and cholesterol, and not enough carbohydrate and fiber.
The easy way to overcome this problem is to eat moderate amounts of
foods from all the different food groups, and avoid dietary extremes
that include an excess of fatty foods, cholesterol, or sugars.
Eat a Variety of Foods:
All foods that supply calories and essential nutrients, potentially,
can be included in an adequate diet. In some cases, certain groups
of people (eg. pregnant women, vegetarians) should eat foods to obtain
a greater amount of a particular nutrient (eg. calcium-rich foods,
iron-rich foods). But, when choosing a greater variety of foods from
the different food groups, choose low-calorie foods, especially for
elderly persons and persons who are sedentary or trying to loose weight.
No single food can supply all the nutrients in the amounts you need.
To make sure you eat all the nutrients and other substances needed
for health, choose the recommended number of servings from each of
the food groups displayed in the Food Guide Pyramid.
View Image.
Maintain Healthy Weight:
A healthy weight is the weight a person should be to live a healthy
life, and reduce the chances of conditions that are associated with
either obesity or malnutrition caused from hunger and starvation.
If a person is over-weight, and this is not caused by a weight-related
disease, the importance of following one of the many weight reduction
strategies and the necessity to exercise and increase the amount of
energy expended, is paramount.
To maintain weight you must balance the energy in food with the amount
of energy your body uses. Physical activity is an important way to
use up food energy. To use up dietary energy spend more time being
physically active, like walking the dog, and less time being inactive,
like watching television.
Expected Height and Weight For Age :
| |
Boys |
Girls |
Age(Years) |
Height(cms.) |
Weight(Kgs.) |
Height(cms.) |
Weight(Kgs.) |
| 1 |
76.1 |
10.2 |
74.3 |
9.5 |
| 1.5 |
82.4 |
11.5 |
80.9 |
10.8 |
| 2 |
85.6 |
12.3 |
84.5 |
11.8 |
| 2.5 |
90.4 |
13.5 |
89.5 |
13 |
| 3 |
99.1 |
15.7 |
93.9 |
14.1 |
| 3.5 |
99.1 |
15.7 |
97.9 |
15.1 |
| 4 |
102.9 |
16.7 |
101.6 |
16 |
| 4.5 |
106.6 |
17.7 |
105.1 |
16.8 |
| 5 |
109.9 |
18.7 |
108.4 |
17.7 |
| 5.5 |
113.1 |
19.7 |
111.6 |
18.6 |
| 6 |
116.1 |
20.7 |
114.6 |
19.5 |
| 6.5 |
119 |
21.7 |
117.6 |
20.6 |
| 7 |
121.7 |
22.9 |
120.6 |
21.8 |
| 7.5 |
124.4 |
24 |
123.5 |
23.3 |
| 8 |
127 |
25.3 |
126.4 |
24.8 |
| 8.5 |
129.6 |
26.7 |
129.3 |
26.6 |
| 9 |
132.2 |
28.1 |
132.2 |
28.5 |
| 9.5 |
134.8 |
29.7 |
135.2 |
30.5 |
| 10 |
137.5 |
31.4 |
138.3 |
32.5 |
| 10.5 |
140.3 |
33.3 |
141.5 |
34.7 |
| 11 |
143.3 |
35.3 |
144.8 |
37 |
| 11.5 |
146.4 |
37.5 |
148.2 |
39.2 |
| 12 |
149.7 |
39.8 |
151.5 |
41.5 |
| 12.5 |
153 |
42.3 |
154.6 |
43.8 |
| 13 |
156.5 |
45 |
157.1 |
46.1 |
| 13.5 |
159.9 |
47.8 |
159 |
48.3 |
| 14 |
163.1 |
50.8 |
160.4 |
50.3 |
| 14.5 |
166.2 |
53.8 |
161.2 |
52.1 |
| 15 |
169 |
56.7 |
161.8 |
53.7 |
| 15.5 |
171.5 |
59.5 |
162.1 |
55 |
| 16 |
173.5 |
62.1 |
162.4 |
55.9 |
| 16.5 |
175.2 |
64.4 |
162.7 |
56.4 |
| 17 |
176.2 |
66.3 |
163.1 |
56.7 |
| 17.5 |
176.7 |
67.8 |
163.4 |
56.7 |
| 18 |
176.8 |
66.9 |
163.7 |
56.6 |
Calculation of Ideal Body Weight (IBW) For Adults
Formula 1: According to frame size
Medium Frame
IBW for men = 48 kg for 150 cm + 1.1 kg for each additional cm.
IBW for women = 45 kg for 150 cm + 0.9 kg for each additional cm
Small Frame
Subtract 10% from IBW calculated for a medium frame person.
Large Frame
Add 10 % from IBW calculated for a medium frame person
Formula2: Broca’s index For men
IBW (kg) = Height in cms – 100.
For women
IBW (kg) = Height in cms – 105.
Broca’s index has been validated and is therefore recommended
for calculating ideal body weight. It is very easy and quick method
of assessing one’s own weight status.
Weights above this range are less healthy for most people.
Choose a Diet Low in Fat, Saturated Fat and Cholesterol:
As already stated, there is a need for people following a Western
Diet to reduce the amount of fat, saturated fat and cholesterol that
they consume. Only about 25 percent of calories should come from fats,
and no more than 10 percent from saturated fats.(ghee,butter and cream)
Risk for heart disease is increased among people with elevated blood
cholesterol levels. It is important to get your blood cholesterol
checked regularly. If blood cholesterol is above normal, follow the
advice of health professionals about diet and if necessary medication.
Fat, whether from plant or animal sources, contains more than twice
the number of calories as an equal amount of carbohydrate or protein.
Each gram of fat contains 9 calories. Some foods and food groups are
higher in fat than others. This guideline emphasizes the continued
importance of choosing a diet with less total fat, saturated fat,
and cholesterol.
Choose a Diet with Plenty of Vegetables, Fruits and Grain Products:
Foods that provide complex carbohydrates, dietary fiber, and other
components are linked to good health, mainly by lowering the fat content
in the diet. This guideline is consistent with the scientific evidence
that supports the health benefits of diets with more complex carbohydrates
and a variety of fiber-rich foods.
Most of the calories in your diet should come from grain products,
fruits and vegetables.These include bread, cereals, pasta, rice and
potatoes. Dry beans are included in the meat group but can also count
as servings of vegetables. Plant foods are generally low in fats,
depending on how they are prepared and what is added to them.
Fiber is found only in plant foods. Eating a variety of fiber-containing
foods is important for proper bowel function and can reduce the risk
of chronic constipation, diverticular disease, heart disease and some
cancers.
Use Sugars in moderation:
Sugars include all simple carbohydrates, such as sucrose, glucose
and lactose, and foods containing them such as candies, honey, and
chocolate.
Sugars and foods containing them in large amounts supply energy but
are limited in nutrients. Furthermore, sugars and starches, which
break down in the mouth, can contribute to tooth decay. The importance
of fluoride and dental hygiene in the prevention of tooth decay is
also stressed.
Sugar substitutes do not provide significant calories and may be used
to reduce calorie intake. However, foods containing sugar substitutes
may not always be lower in calories than similar products that do
contain sugar. Unless you reduce the total calories you eat, the use
of sugar substitutes will not cause you to lose weight.
Use Salt and Sodium in Moderation:
Sodium plays an essential role in regulating fluids and blood pressure.
However many studies have shown that a high sodium intake is associated
with high blood pressure. Eating foods high in potassium helps to
counter the effects of high sodium consumption on blood pressure.
Using less salt and sodium than is normally used will benefit those
people whose blood pressure goes up with salt intake. Hereditary factors
as well as excessive drinking have also been shown to be related to
high blood pressure. Adults are encouraged to get their blood pressure
checked and, if it is high, to consult a physician about diet.
It is easy to reduce sodium intake by using less salt in cooking and
on the table, but when eating processed foods it is important to look
on the label for sodium substances, as these are used excessively
in many types of sauces and condiments.
If You Drink Alcoholic Beverages, Do So in Moderation:
Alcohol has no net benefit to health and is not an essential nutrient
in any way. If you can not avoid drinking, do so in moderation. One
or two drinks per day are not usually associated with health risks.
Inflammation of the pancreas and damage to the heart and brain are
some of the complications of drinking. Studies have shown that alcohol
is linked to risks of heart attacks, hypertension, hemorrhagic stroke,
cirrhosis of the liver, inflammation of the pancreas, violence, suicide,
birth defects and overall mortality.
A comparison of recent government dietary recommendations
for some nutrients.
| Surgeon General's Report
on Nutrition and Health. |
National Research Council's
Diet and Health. |
| Fat
and cholesterol |
| Reduce consumption of
fat (especially saturated fat) and cholesterol. |
Reduce total fat intake
to 30% or less. Reduce saturated fatty acid intake to less than
10% of total calories, and intake of cholesterol to less than
300 mg daily. |
| Energy
and weight control |
| Achieve and maintain a
desirable body weight. To do so, choose a diet in which caloric
intake is consistent with energy expenditure. |
Balance food intake and
physical activity to maintain appropriate body weight. |
| Complex
carbohydrate and fiber |
| Increase consumption of
whole grain foods and cereal products, vegetables (including
dried beans and peas), and fruits. |
Everyday eat five or more
servings of a combination of vegetables and fruits, especially
green and yellow vegetables and citrus fruits. Increase intake
of starches and other complex carbohydrates by eating six or
more daily servings of a combination of breads, cereals, and
legumes. |
| Sodium
|
| Reduce intake of sodium
by choosing foods low in sodium and limiting the amount of salt
added in food preparation and at the table. |
Limit total daily intake
of salt to 6 gm or less. Limit salt in cooking and avoid adding
it to foods at the table. |
| Calcium
|
| Adolescent girls and adult
women should increase consumption of foods high in calcium,
including low-fat dairy products. |
Maintain adequate calcium
intake. |
A BALANCED DIET
Eating a balanced diet means eating a wide variety of foods. A traditional
way of getting a balanced diet has been to eat a certain number of
portions from certain food groups. The five basic groups are vegetables;
fruit; bread and cereal; dairy; and meat, poultry, fish, and legumes
(dry beans, lentils and peas).
It's recommended that you have four servings from the fruit and vegetable
group, and should include one good source of vitamin C each day, such
as citrus fruit, and a good source of vitamin A, usually deep-yellow
or dark-green vegetables. From the bread and cereals group, it is
recommended that you get six basic servings including some whole-grain
bread or cereals. The recommended servings from the milk and cheese
group vary with age, the highest recommendations for teens and nursing
mothers (four servings). Two basic servings from the meat, poultry,
fish and bean group are recommended.
Then there's the sixth group: fats, sweets, and alcohol. It's a group
you want to avoid getting too many servings from. Foods in this group
have plenty of calories and not a fair balance of other nutrients.
Eggs, as a protein source, are included in the same group as meat,
poultry, fish and beans. One egg is considered a serving in that group.
So if you eat two eggs for breakfast you have obtained your recommendations
from the protein group and should have no more egg, meat, poultry
or fish that day.
Daily Food Choices
| FOOD GROUP |
SUGGESTED
DAILY SERVINGS |
ONE SERVING |
| Breads,
Cereals, and Grain Products |
6
- 11 |
1
slice of bread
4-5 biscuit½ cup cooked cereal, rice, or pasta
1 plate poha / upma / 2pieces dhokla
1 idli / dosa with 1 katori sambhar
2 khakras
2 tbs cornflakes |
| Fruits |
2
- 4 |
a
whole fruit such as an apple, banana, or orange
a grapefruit half
a melon wedge
a small cup of juice
2 slices papaya
5-6 no grapes
¼ cup dried fruit |
| Vegetables |
3 - 5 |
½ cup of cooked
vegetables
½ cup of chopped raw vegetables
1 cup of leafy raw vegetables (lettuce or spinach) |
| Meat,
Poultry, Fish, and Alternatives |
2
- 3 |
amounts
should total no more than 7 pieces of raw lean meat, poultry,
or fish a day
1 egg
½ cup cooked beans
1 katori dal |
| Milk, Cheese,
and Yogurt |
2 |
1 cup of milk
1 cup yogurt
2 cubes cheese |
CALORIE REQUIREMENTS
In addition to requiring a certain amount of nutrients, your body
also requires a certain amount of calories daily. Total energy expenditure
includes the energy expended in rest, in physical activity, and as
a result of thermogenisis. These components, in turn, are affected
by several variables, including age, sex, body size and composition,
genetic factors, energy intake, physiologic state (eg. growth, pregnancy,
lactation), coexisting pathological conditions, and ambient temperature.
Resting Metabolic Rate represents the minimum energy needs
of the body, for day and night with no exercise or exposure to cold.
Sedentary includes occupations that involve sitting most of
the day, such as office work and studying.
Light includes activities which involve standing most of the
day, such as teaching or laboratory work.
Moderate may include walking, gardening, and housework.
Active includes dancing, skating, and manual labor such as
farm or construction work.
Energy expenditure.
| ACTIVITY
|
ENERGY(Kcal
per ½ hour) |
| Badminton
|
220 |
| Basketball |
400 |
| Cleaning |
95 |
| Cooking, active |
110 |
| Cycling, moderate |
150 |
| Disco |
250 |
| Driving |
75 |
| Gardening |
150 |
| Golf |
170 |
| Jogging |
300 |
| Marathon running |
495 |
| Sitting |
45 |
| Skiing (Nordic) |
540 |
| Sleeping |
30 |
| Squash |
325 |
| Studying |
50 |
| Swimming |
300 |
| Tennis |
250 |
| Walking |
160 |
| Watching Television |
45 |
LOW BODY WEIGHT AND WEIGHT
LOSS
Excessive concern about weight may cause or lead to such unhealthy
behaviors as excessive exercise, self-induced vomiting, and the abuse
of laxatives or other medications. These practices may only worsen
the concern about weight. Excessive exercise may also affect hormone
production, increase the loss of calcium from the bones, and increase
the risk of fractures.
Acute and chronic diseases are leading causes of involuntary weight
loss. Whereas physical disease probably accounts for a majority of
cases of involuntary weight loss, psychiatric disorders such as dementia
and depression also may result in severe nutritional deficiencies.
Weight loss generally consists of both lean body mass and body fat.
Contributions of lean body mass and fat to total weight loss is a
function of body fat content. Excessive loss of lean body mass will
result in skeletal and cardiac muscle wasting and loss of visceral
protein.
It has been well documented that physical disease can lead to weight
loss. Disease may limit dietary intake or may alter physiological
processes, resulting in decreased nutrient digestion or absorption,
increased nutrient excretion, or increased nutrient requirements.
Cancer is the most frequently cited cause of involuntary weight loss,
and weight loss may occur during early stages of tumour growth before
other symptoms emerge. The anorexia of malignancy has been related
to taste alterations; changes in gastrointestinal tract contraction
and secretion; metabolic disturbances resulting in changes of circulating
glucose, amino acid, fatty acid, or lactic acid levels; changes in
hypothalamic function; and weakness leading to decreased motor activity.
In addition to cancer, gastrointestinal disease, uncontrolled diabetes,
and cardiovascular disorders such as congestive heart failure, alcohol
abuse, pulmonary disease, and infection are major causes of involuntary
weight loss. Less common, but still a cause of notable weight loss,
is hyperthyroidism.
Specific nutrient deficiencies and low nutrient intakes, which may
contribute to weight loss, have been documented in patients with dementia.
Deficiencies of folate, thiamin, niacin, riboflavin, and vitamin B12
and electrolyte imbalance may impair cognitive function and mimic
dementia.
Some nutrient deficiencies that alter mental status may be present
in the elderly population. Altered mental states attributable to nutrient
deficiencies and weight loss can be corrected. Several studies have
shown that folate deficiency leads to confusion and signs of dementia
in elderly individuals, but can be reversed with appropriate supplementation.
If confusion and dementia caused by nutrient deficiencies are not
diagnosed and corrected, they may lead to even lower nutrient intakes
and more severe alterations in mental status.
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