Balance Diet: An Appraisal in Light of Traditional Foods

A balanced diet is the sum of all foodstuff, which can efficiently cater to the nutritional requirement of the human body. Such a balanced diet is usually obtained from surrounding natural resources including plants and animal. In fact, it is a very big issue and can’t deal in such a small volume, even the present issue shall try to put a scientifically justified account about the availability of balanced diet around us, how to take care of all body’s requirements.

1-      Nutritional Requirements of Body  

In fact, the nutritional requirement of the body varies at different point of time and depends upon age sex and physical or mental input. Chemically, the requirements are classified in various groups, like protein, carbohydrate, lipid, vitamins, and minerals.

Fig, 1: Nutritional requirements (please see in zoom view)

a-     Proteins

It is important to understand that much protein is not required, instead of some amino acids required in a proposed quantity. A sum of 52 g protein is required in the proportion, given below.  

Fig. 2: Amino Acid requirement
 (please see in zoom view)

In general, the amino acids compositions of most of the food are given below in the graph. As far as protein diet is concerned, dieticians design the balanced diet by taking consideration of the component amino acids in food. Customarily, only ~50% amino acids are considered as essential amino acids out of 20 slandered amino acids. Therefore, taking at least 100g proteins has been suggested.  

Please, note that protein is considered as the building block for the body, as well act as enzymes, so low protein diet may result in various kind of problems as if poor wound healing, muscle wasting, and infection. However, this condition becomes worst, when such condition prevails in growing age.  According to a report of NDTV, 80% of Indians suffer from protein deficiency”.

Fig. 3: Figure 1: Amount of essential amino acids( in mg /100 g) of proteinsAcha (Digitaria exilis) hulled-1; Barley (Hordeum vulgare) whole seed, hulls removed-2; Buckwheat (Fagopyrum sagittatum) hulled, groats, dark flour-3; Combe fringe (Dactyloctenium aegyptiacum)-4; Foxtail millet (Setaria italica)-5; Cassava (Manihot esculenta) meal-6; Giant arum (Amorphophallus aphyllus)-7; Hausa potato (Solenostemon rotundifolius)-8; Lotus, Egyptian (Nymphaea lotus)-9; Potato (Solanum tuberosum)-10; Sweet potato (Ipomoea batatas)-11; African locust bean(Parkia spp.)-12; Anthonotha (Anthonotha explicans)-13; ;sian pigeonwings (Clitoria ternatea)-14; Bambarra groundnut (Voandzeia subterranea)-15; Bean (Phaseolus vulgaris)-16; Bonavist niger (Lablab niger)-17; Broad bean (Vicia faba)-18; Acorn (Quercus suber)-19; Afghan Erysimum (Erysimum perofskianum)-20; African mammee-apple(Mammea africana)-21; Akee (Blighia sapida) aril-22; Almond (Prunus amygdalus) green-23; maranthus (Amaranthus hybridus)-24; American searocket (Cakile edentula)-25; Aerva (Aerva anata) leaves-26; Aisen (Boscia senegalensis) leaves-27; Albizzia (Albizia zygia) leaves-28; Alternanthera (Alternanthera maritima) leaves-29; Arum (Arum spp.) leaves-30; Asparagus (Asparagus officinalis) young shoots-31; Baobab (Adansonia digitata) leaves-32; Apple (Malus sylvestris)-33; Apricot (Prunus armeniaca)-34; Avocado (Persea americana)-35; Baobab (Adansonia digitata)-36; Desert date (Balanites aegyptiaca)-37; Beef and veal (Bos taurus) edible flesh-38; offals-39; irradiated fleshblood meal-41; Caterpillars (Bombycomorpha sp.)-42; Chicken (Gallus gallus) edible flesh-43; offals-44; Elephant (Lexodonta) edible flesh-45; Hen, whole-46; yolk-47; white-48; Duck, white-49; Fish, fresh, all types-50; Anguilliformes (incl. conger)-51; Beloniformes (incl. flying fish, saury)-52; Clupeiformes clupeoidei (incl. pilchard, anchovy, herring)-53; Clupeiformes salmonoidei (incl. trout, salmon, whitefish, smelt)-54; Milk mix-55; Yeast-56; brewer's-57; Candida utilis-58; Candida kruseii 59; Hansenula anomala-60; Pichia membranaefaciens-61; Strawberr's  (Rhodotorula pilimanae)-62; Torulopsis utilis-63;

      b-      Carbohydrate

It is mainly used as energy sources, So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. Moreover, dietician recommended whole grains instead of processed carbohydrates. Dietary fiber delays and retards absorption of carbohydrates and fats and increases the satiety value. Diets rich in fiber reduce glucose and lipids in blood and increase the bulk of the stools. Diets rich in complex carbohydrates are healthier than low-fiber diets based on refined and processed foods.

Fig 4: agewise calories and; carbohydrate requirements 

It is important to note that glucose is almost the sole fuel for the human brain, except during prolonged starvation. The brain lacks fuel stores and therefore, requires an uninterrupted supply of glucose, which is about 60% of whole glucose utilization (120g/d ~420 kcal). Approximately, 60-70% of the energy is consumed in transport mechanisms that maintain the Na⁺-K⁺ membrane potential required for the transmission of the nerve impulses. The brain must also synthesize neurotransmitters and their receptors to propagate nerve impulses. Overall, glucose metabolism remains unchanged during mental activity, although local increases are detected when a subject performs certain tasks (ʘ).

c-Fat

Fig. 5: Chemical composition of Cow's ghee

     The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat, which is about 44-77g/day, in the case of 2000 Cal diet/day. Fats serve as a vehicle for fat-soluble vitamins like vitamins A, D, E and K, and carotenes and promote their absorption. They are also sources of essential polyunsaturated fatty acids. It is necessary to have adequate and good quality fat in the diet with sufficient polyunsaturated fatty acids in proper proportions for meeting the requirements of essential fatty acids. Diets should include adequate amounts of fat particularly in the case of infants and children, to provide concentrated energy since their energy needs per kg body weight are nearly twice those of adults. 

      d- Vitamins and minerals

Vitamines are small organic molecules, which can't be synthesized in the body, but have to take from outside. These compounds required in small quantity but essential to smooth conduction of metabolism. In general, taking green vegetables and fruits in the daily diet can fulfill the vitamins requirement of the body. Requirements of individual vitamins and minerals given in Fig. 1. 

Study of North Indian Food 

For the simplification of the purpose, I will consider only vegetarian diets, because if the nonvegetarian diet is supplemented with the green salad of seasonal fruits and vegitables, it will supply most of the requirments.  I will sum up the 7 days diets and then divided by the 7, which will include 2 seasonal diets.