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Healthy Diet

Eating the right kind of food aids growth and development

and goes a long way in preventing ailments. In cases where

ailments like diabetes, blood pressure or heart disease

already exist, maintaining the correct diet helps minimize

related complications.

What is a balanced diet?

Balanced diet is one that provides you with all the nutrients in

adequate amounts. This is enabled by a combination of foods

like cereals, pulses, vegetable, fruits and milk products. It is

important to include a variety of food in your diet. The food

guide pyramid can help you choose a variety of foods to help

achieve a balanced diet. Selecting foods from each group will

provide the many nutrients our body needs.

What counts as one serving?The amount of food that counts as one serving is listed below. If you

consume a larger portion, count it as more than one serving. For

example, a dinner portion of one chapati would count as two or

three servings of rice.

No specific serving size is given for the fats, oils, and sweets group

because the message is ‘USE SPARINGLY’.

Milk, Yoghurt, and Cheese1 cup of milk or yoghurt

40 – 50 gms of natural cheese (cottage cheese)

2 slices of processed cheese

The Food Guide PyramidThese symbols show fats

and added sugars in foods:

A Guide to Daily Food Choices

Fats, Oils & Sweets

Milk, Yogurt & Cheese Group

Bread, Cereal,Rice & Pasta

Vegetable Group

Fruit Group

USE SPARINGLY

2-3 SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs & Nuts Group

2-3 SERVINGS

6-11 SERVINGS

3-5 SERVINGS

2-4 SERVINGS

Fat (nturally occurring and added

Sugars (added)

How do I ensure a healthy diet?A healthy diet can be ensured by following some basic guidelines:

Foods rich in fiber are very important because they

Prevent constipation

Prevent overeating

Improve control of blood glucose and cholesterol

Foods that are a rich source of fiber include whole grain cereals,

whole pulses, fruits, vegetables, salads, and sprouts.

Foods rich in oil and fat increase the amount of cholesterol in the

bloodstream and may cause heart related ailments. Therefore, they

should be avoided. A combination of oils or the use of heart protective

oils like soya bean, mustard, olive, and rapeseed (Canola) is

recommended.

Excess salt in diet is harmful as it can increase blood pressure. Salt

intake, while necessary for a normal diet, should be kept moderate.

Consume food that has a high fiber content

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Avoid oil and fat

Avoid excess salt in diet

Meat, Poultry, Fish, Dry beans, Eggs and Nuts80 – 90 gms or 2 medium pieces of cooked lean meat, poultry, or fish

1 medium bowl of cooked dals or 1 egg

5- 10 nuts

¾ bowl of sprouts or 2 besan cheelas

Vegetable100- 150 gms or 1 quarter plate of green salad

¾th – 1 medium bowl of cooked vegetable or ¾ cup of vegetable juice

Fruit1 medium apple or orange or ½ banana

½ cup of chopped, cooked, or canned fruit

¾ cup of fruit juice.

Bread, Cereal, Rice, Chapati and Pasta1 slice of bread or 1 chapati or ¾ small bowl of cooked rice or

2 small idlis

1 potato

½ quarter plate of pasta, noodles, spaghetti

¾ soup bowl of dalia, oats, upma, poha etc

2-3 biscuits

Frequently Asked Questions

How much energy is required by an individual?

Energy requirements of an individual are varied and are based on the:

Energy required by the body for involuntary work when at

omplete rest

Energy required for digestion, absorption

Level of physical activity

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Vitamins, minerals and antioxidants should be

consumed in adequate amount

Avoid over eating

Consume lots of fluids

Alcohol and smoking

A balanced diet contains necessary vitamins, minerals and

antioxidants in adequate amounts making supplements unnecessary.

Supplement intake should be as recommended by your doctor.

A diet rich in vitamins, minerals and antioxidants include vegetables,

citrus fruits, bananas, potatoes and seafood.

It is important to eat only when you are hungry and to keep

mealtimes regular. Eating snacks between meals may cause

severe imbalances in your diet as they are unhealthy.

Intake of 6-8 glasses of water per day clears your body of all toxins.

Consumption of natural and fresh fruit juices instead of carbonated

beverages is recommended.

Alcohol adds extra calories and its regular consumption can lead to

ailments of the liver, heart and brain. It can be consumed in

moderation. For men, the daily consumption limit should not exceed

720 ml beer or 300 ml wine or 60 ml whiskey. For women and

lightweight people, the limit is half of that for men.

Smoking is even more harmful than alcohol and should be avoided

totally.

Taking these factors into consideration, the recommended calorie

intake for adults is as follows:

Sedentary 1800 Kcal 1500 Kcal

Moderate 2100 Kcal 1800 Kcal

Heavy 2400 Kcal 2200 Kcal

Activity Men Women

BMI

Weight(Kgs)Height (mts)²

18.5 – 23 = Normal 23 - 28 = Overweight >28 = Obese

<18.5 = Underweight

How can I know my Ideal Body Weight?Maintaining a healthy body weight can significantly reduce your risks

of a number of diseases and conditions, including heart disease,

diabetes and depression. A healthy body weight has also been shown

to improve overall quality of life. Your desirable or ideal body weight

depends on your gender, height, and body frame size.

A quick way of arriving at your ideal body weight is: Height (cms) – 100= ideal weight (kgs) + 5

Height (cms) – 105 = ideal weight (kg) + 5

What is Body Mass Index (BMI)?The body mass index (BMI), is a statistical measurement which

compares a person's weight and height. Though it does not actually

measure the percentage of body fat, it is used to estimate a healthy

body weight based on how tall a person is.

Calculating your Body Mass Index (BMI)

For Men:

For Women:

How can the team at

help me?

Our nutritional experts can prepare a diet plan that is customized for

you, keeping in view your individual parameters. The team can advice

you on various aspects of nutrition and health like:

Diet for pregnancy and lactation

Weight reducing diet

Gluten or Lactose free diet

Weaning diet

Athletics diet

Clearing myths of protein supplements

Low cholesterol diet

Clearing myths of diabetic diet

Low purine diet (for patients with Gout)

Low potassium diet (for patients with kidney problems)

However, it is important to remember that you are the key member

of the team and you alone can help yourself by following a healthy

diet program.

NOTE: Information provided in this brochure is not substitute for

professional dietary care. Please call the 24-hour Helpline to confirm

the availability of services

Pushpanjali Crosslay Hospital

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Location Map

Pushpanjali Crosslay HospitalW-3, Sector-1, Vaishali, Ghaziabad-201012, UP, India

Tel: 4188000

Email: info@pushpanjalihealthcare.co.in

www.pushpanjalicrosslayhospital.com

+91 120 4173000,