BALANCED DIET
What is a diet?
A diet is the sum of food consumed by an
organism, which is largely determined by the
perceived palatability of foods.
What makes a balanced diet?
A balanced diet is one that provides the
optimum proportions and types of
carbohydrates, proteins, fats, and nucleic
acids (macronutrients) your body needs to
function at its peak performance.
An unbalanced diet is generally lacking in
nutrients and too full of harmful ingredients.
Importance
Keeping your portions in check, along with some
healthy eating substitutions, can make a world of
difference. Remember though, this does not
mean you can eat whatever you want, you still
need to be as “smart” as you are “sensible”.
Philippine Dietary Reference
Intakes (PDRI) of 2015
courtesy of the FNRI-DOST
Acceptable Macronutrient Distribution Ranges
%
SOURCES
http://www.fnri.dost.gov.ph/images/sources/PDRI-
MACRONUTRI
Tables.pdf
http://www.fnri.dost.gov.ph/index.php/programs-
and-projects/news-and-announcement/159-fnri-
MOLECULES
launches-the-philippine-dietary-reference-intakes-
pdri-2015
https://1upnutrition.com/blogs/fitness-blog/how-
important-is-food-portion
https://healthyeating.sfgate.com/differencee-
between-balanced-diet-unbalanced-diet-10916.html
https://www.breastcancer.org/tips/nutrition/health GRADE 10A
y_eat/nutrients
https://www.healthline.com/health/heart- Manalo, Elaine
disease/good-fats-vs-bad-fats#saturated-fat Rodriguez, KC
https://www.healthline.com/nutrition/good-carbs-
bad-carbs#section6 Villareal, Alex
https://www.livescience.com/51976-
carbohydrates.html
https://www.livestrong.com/article/281655-
SUBMITTED TO:
functions-of-lipids-carbohydrates-nucleic-acids-
proteins/
T. AILEEN G. MABINI
https://www.livestrong.com/article/307691-sources-
of-nucleic-acids/
https://www.livestrong.com/article/540612-good-
vs-bad-protein/
https://www.nia.nih.gov/health/important-
nutrients-know-proteins-carbohydrates-and-fats
https://www.sharecare.com/health/nutrition-
diet/what-are-benefits-good-nutrition
 GOOD NUTRITION
CARBOHYDRATES LIPIDS
Chemical Composition: carbon + hydrogen + Chemical Composition: carbon + hydrogen + What is nutrition?
oxygen = C-H-O oxygen = C-H-O Nutrition is the intake of food, considered in
Function: They provide fuel for the central Function: They give your body the fatty acids it relation to the body's dietary needs.
nervous system and energy for working needs to grow and to produce new cells and
muscles. They also prevent protein from being hormones. Fat also helps some vitamins such as What makes good nutrition?
used as an energy source and enable fat A, D, E, and K move through your body. Your Good nutrition is made up of an adequate,
metabolism. They are an influence on mood, body stores excess calories as fat, which is well-balanced diet combined with regular
memory, etc., as well as a quick energy source. saved up as reserve energy. physical activity which contributes to good
health.
GOOD SOURCES BAD SOURCES GOOD SOURCES BAD SOURCES When done poorly, this can lead to:
NUTS MONOUNSATURATED SATURATED - reduced immunity
SUGARY DRINIKS
(e.g. almonds, (e.g. vegetable oils, (e.g. lard, - increased susceptibility to disease
(e.g. Coca Cola,
walnuts, nuts, peanut butter, tropical oils, fatty - impaired physical and mental development
Pepsi, etc)
peanuts, etc) almond butter, etc) cuts of beef, etc) - reduced productivity
LEGUMES BAKED GOODS POLYUNSATURATED TRANS FATTY
(e.g. peas, (high in sugar ACIDS
Importance
(e.g. salmon,
lentils, kidney and refined Your organs and tissues need proper nutrition to
herring, tofu, (e.g. fried foods,
wheat) work effectively. Without good nutrition, your
beans, etc) sesame seeds, etc) margarine, etc) body is more prone to disease, infection, fatigue,
and poor performance.
PROTEINS NUCLEIC ACIDS
Chemical Composition: carbon + hydrogen + Chemical Composition: carbon + hydrogen + Benefits
oxygen + nitrogen = C-H-O-N oxygen + nitrogen + phosphorus = C-H-O-N-P Long, healthy life - Research shows that by
Function: They give your body amino acids — Function: They store information through the consuming a healthy diet, you will live longer,
the building blocks that help your body's cells forms of DNA and RNA. The DNA stores the and live better.
Reduced risk of disease - Nutrition has a
do all of their everyday activities. They help genetic information that cells in the body need
positive impact on heart disease, diabetes and
your body build new cells, repair old cells, to function. RNA, on the other hand, plays an cancer.
create hormones and enzymes, and keep your important role in converting the information Better digestive health - Nutrition helps keep
immune system healthy. from DNA into proteins. the gastrointestinal track healthy and
GOOD SOURCES BAD SOURCES GOOD SOURCES BAD SOURCES functioning at its best.
EGGS VEGETABLES Better hydration - Because at least 60% of the
SAUSAGES GRAINS
(contains 6 body is water, consuming healthy beverages
(has saturated (e.g. asparagus, (e.g. bread, (water, low fat dairy, and low calorie
grams of cauliflower, cereals, etc)
fats and sodium) beverages) along with fruits and vegetables
protein) mushrooms, etc) can keep you hydrated.
GREEK YOGURT PROCESSED FRUITS DAIRY Healthier kids - Better nutrition can help your
(has 3 times as (e.g. apple, (e.g. milk, kids be healthier in the future. Breastfeeding
PROTEIN BARS
much protein as orange, banana, cheese, ice and introducing healthy foods early is the key.
(filled with sugar
plain yogurt) and tons of kiwi, etc) cream, etc)
calories)