TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET

3. DIET
• Diet is the sum of food consumed by a person or other organism.
• The word diet often implies the use of specific intake of nutrition for
health or weight-management reasons.
• Complete nutrition requires ingestion and absorption of vitamins,
minerals, essential amino acids from protein and essential fatty acids
from fat-containing food, also food energy in the form of carbohydrate,
protein, and fat.
• Dietary habits and choices play a significant role in the quality of life,
health and longevity.

4. BALANCED DIET
• A balanced diet is one which contain different types of foods such as cereals, pulses and
vegetables in such quantities and proportion that the nutritional requirements are
adequately met and a small provision is made for extra nutrients to withstand short duration
of leanness.
Points to be considered while planning a balanced diet
• Calorie allowances can be ± 50, while for all other nutrients minimum RDA must be met.
• Energy from cereals should not be more than 75 percent. Include two cereals in one meal
e.g. rice and wheat.
• To improve protein quality the ratio of cereal protein to pulse protein should be 4:1.
• Two to three serving of pulses should be taken a day. Include at least one medium size
fruit.
• The fruit can be given raw without much cooking.
• Five servings of fruits and vegetables should be included in a day.
• The diet should include minimum 100ml milk per day. Foods rich in fibre should be
included.
• One-third of the nutritional requirements, at least calorie and protein should be met by

5. MEAL PLANNING
• Any individual who carries the responsibility of providing meals has to take decisions
regarding what to serve, how much to serve, how much to spend, where to shop, how
much to buy, how to prepare food, how to serve meals and at what hour to serve the
meal.
• All such decisions are a part of planning meals.
• Meal planning as a simple practical exercise which involves applying the knowledge of
food, nutrient requirement, and individual preferences to plan adequate and acceptable
meals.
• In other terms, meal planning means planning for adequate nutrition.

6. OBJECTIVE OF MEAL PLANNING
• To satisfy the nutritional needs of the family members.
• To keep expenditure within the 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.

7. STEPS IN MEAL PLANNING
• To plan a balanced diet the first step is to know the recommended dietary allowances
for different age groups.
• The next step is to prepare a food list ie., a list of quantities of various food groups to
be included in the diet so that it is balanced and can meet the RDA. This can be done
by
– Selecting foods from all the five food groups.
– Deciding the quantities of the selected foods as multiples of portion sizes
• To calculate the day’s requirement of abovementioned food groups for an individual,
multiply gram per portion with the number of portions
• For example, the quantity of cereals and pulses to be included for an adult man doing
sedentary work is 375g (30 x 12.5) and 75g (30 x 2.5) respectively.

9. BALANCED DIET FOR ADULTS- SEDENTARY / MODERATE /
HEAVY ACTIVITY (NUMBER OF PORTIONS)

10. Portion control
Quality control
Selection of Food based on
likes and dislikes
Nutritional Adequacy
Food cost and economy
Food habit and religious
beliefs
Acceptability of meals
Food fads
Food availability and
seasonal variation
Variety
Steps involved in planning a balanced diet

12. MODEL MEAL PLAN FOR AN ADULT

14. FOOD EXCHANGE
• Substitution of one food item with the other in such a way that the
nutrients provided by them are the same is called “Food exchange”.

15. RECOMMENDED DIETARY ALLOWANCE
• Recommended Dietary Allowances (RDA) are estimates of intakes of
nutrients which individuals in a population group need to consume to
ensure that the physiological needs of all subjects in that population are
met
• Recommended dietary allowances of an individual depend on many
factors like Age, Sex, Physical activity, and Physiological state

17. TYPES OF DIET

18. KETOGENIC DIET
• A low-carb diet and high-fat diet is known as a Keto diet (Ketogenic Diet). It drops
blood sugar and insulin levels. Also, it changes the body’s metabolism far from carbs
and towards ketones and fat. You can observe the fat burning in the Ketogenic diet. A
standard ketogenic diet (SKD), Cyclical ketogenic diet (CKD), Targeted ketogenic diet
(TKD), and High-protein ketogenic diet are various kinds of Keto Diet.
Foods to Have on Keto Diet:
• Majorly you have to base your ketogenic diet on healthy food like healthy oils,
avocados, eggs, fatty fish, meat, cheese, condiments, low-carb veggies, nuts and
seeds, butter and cream.
Foods to Avoid:
• Any food item that is high in carbs should be evaded. Here are some of the eliminated
foods on a keto diet: card-based foods such as Grains/Starches, Sugary foods,
Beans/legumes, low-fat products, alcohol, root veggies and tubers, fruit, unhealthy
fats, sugar-free diet foods, etc.

19. Health Benefits of Keto Diet:
• The Ketogenic diet is originated as a tool for neurological disease
treatment.
• Many of the studies proved that keto diet consists of a wide range of
benefits for various health conditions like Cancer, Brain injuries, Heart
disease, Parkinson’s disease, Acne, Epilepsy, Polycystic ovary
syndrome, Alzheimer’s disease, etc.

20. MEDITERRANEAN DIET
• The Mediterranean diet means eating the traditional food of cuisine countries bordering
the Mediterranean sea like France, Spain, Greece, and Italy.
• Studies and reports observed that folks in these countries had fewer rates of chronic
disease, in comparison with the USA and Northern Europe.
• It contains more veggie foods instead of meat. Also, it is high in fruits, whole grains,
and refined oils. In this diet, people take a huge amount of oil included food.
Foods to Eat on the Mediterranean Diet:
• Enjoy some of these foods while on the Mediterranean diet such as vegetables, whole
grains, legumes, fruits, nuts and seeds, eggs, poultry, healthy fats, seafood, herbs and
spices, a limited quantity of beverages.

21. Foods to Evade while Mediterranean Diet:
• People who are following the Mediterranean diet should limit or eliminate these foods like
refined grains, processed foods & meats, added sugar, refined oils, and sugar-sweetened
beverages.
Health Benefits of the Mediterranean Diet:
• Some major health benefits that have been connected with the Mediterranean diet are:
– Improves Weight Loss
– Increasing Sleep Quality
– Reducing the risk of cardiovascular disease
– Protects against type 2 diabetes
– Can Reduce Inflammation
Feasible Mediterranean Diet Drawbacks:
• The Mediterranean diet allows moderate amounts of alcohol, that doesn’t fit for every
person. Moreover, it is more expensive and some people might deem difficult than other
diets.

22. INTERMITTENT FASTING DIET
• Intermittent fasting is a diet treatment where cycles your body among
periods of fasting and easting.
• People use this Intermittent Fasting for Weight loss. Because it might
involve complete moderate, or permit a lower amount of food and
beverages.
• This Intermittent fasting diet plan can be easier to do than other types of
fasting.
• The most common methods to follow Intermittent Fasting diets such as
The Warrior Diet, 5:2 diet, eat-stop-eat method, and 16/8 method.
• IT diet is a very powerful tool for weight loss and fat loss.

23. Foods to be included
• While Intermittent fasting people have to follow by eating and drinking these
items like Water, coffee, and other noncaloric beverages, eat normal solid
foods such as nuts, beans, fruits and vegetables, and high protein foods,
including meat, fish, tofu, at the time of your eating window, but must consume
in the eating periods only.
Intermittent Fasting Diet Health Benefits
• Some of the potential health benefits that include in Intermittent Fasting diet
are weight loss, fat loss, reduction of markers of inflammation, heart health,
anti-aging, cholesterol levels, blood sugar levels, blood triglycerides, increases
HGH levels, altered gene expressions, insulin sensitivity, and cellular repair.

24. THE VEGAN DIET
• The term ‘Vegan’ was picked using a combination of first and last letters of
“Vegetarian”.
• It is a form of vegetarian diet that excludes all kinds of meat and animal
products for ethical, environmental, or health concerns.
• After eliminating animal products also it is more effective for weight loss.
• It includes some important types of vegan dietary patterns like whole-food, raw
food, dietary, junk-food, and low-fat raw-food vegans.

25. Foods avoided
• Vegan Diet following people should restrict with all animal origin food products like meat,
shellfish, eggs, chicken, fish, dairy, and honey along with many other items including
animal-derived additives.
Foods included
• The people who are following a vegan diet can eat these wide varieties of foods such as
beans, lentils, tofu, seitan, tempeh, nuts, and seeds.
• It is easy to replace meat and dairy with plant-based substitutes, which gives flexibility to
this diet.
Health Benefits of Plant-Based (Vegan) Diet
• Healthy vegan diets are rich with vitamins B1, C, and E, magnesium, folic acid, and iron
while also remain low in cholesterol and soaked fats.
• A plant-based vegan diet can reduce the risk of death from diseases such as Type 2
diabetes, Cardiovascular disease, heart diseases, etc.

26. LOW-CARB DIET
• Low carb diet badly restricts crab intake and urges your body to take advantage of fat
for fuel.
• It is the most effective and popular diet for weight loss people and also includes
various health benefits.
• People who follow low carb diet plans should take carbs below 130 grams per day and
it is best to eat 20-50 gms of carbs.
Low-Carb Diet Foods to Eat:
• Eggs, Fish, Meat, Vegetables sprouting above ground and natural fats (like butter),etc.
Foods to Avoid while Low Carb Diet:
• Low carb diet is strictly advised to evade Sugar and starchy foods such as bread,
pasta, rice, beans, and potatoes.

27. Advantages of Low- carb diet
• Low-Carb Diets Lead to More Weight Loss at First
• Lower Blood sugar and insulin levels
• improved levels of good HDL cholesterol
• A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
• Low-Carb Diets Reduce Your Appetite
• Triglycerides Tend to Drop Drastically
• Therapeutic for Several Brain Disorders
• May Reduce Blood Pressure
• Effective Against Metabolic Syndrome

28. THE ATKINS DIET
• The Atkins Diet Plan was initially promoted by the physician Dr. Robert C. Atkins, who
drafted a best-selling book about the Atkins diet in 1972.
• Studies declare that it has a lead to more weight loss and better enhancement in blood
sugar, Good HDL Cholesterol, triglycerides, and some more health markers compared
to a low-fat diet.
• The Atkins diet is the best known low-carb weight loss diet. Also, it is more effective in
benefiting many other disease risk factors.
• The main reason behind all these low-carb diet plans is it reduces the appetite.
• The Atkins diet is separated into four various phases: Phase 1 (induction), Phase 2
(Balancing), Phase 3 (fine-tuning), and Phase 4 (maintenance)

29. Foods that are included in Atkin Diet:
• veggies such as spinach, cucumbers, broccoli, and protein-eggs, chicken, beef. All fish
items along with Butter and olive oil, some cheeses like goat, parmesan, swiss and
cheddar.
• Starchy vegetables, like squash, potatoes, and beets
• Nuts and seeds
• Whole grains, like barley, whole-grain rice, and whole-wheat pasta
• Fruits
Foods that are avoided in Atkin diet
• Sugar, vegetable oils, Trans fats, Starches, Grains, Diet and low-fat foods, High crab
fruits and vegetables, Legumes
Benefits of the Atkins Diet Plan
• Atkins diet can mitigate many risk factors for disease, as well as cholesterol, insulin,
blood sugar, blood triglycerides, and blood pressure.

30. PALEO DIET
• Paleolithic diet, Caveman diet, Primal Diet or Stone-age diet are some
of the other names for the Paleo Diet which is a modern fad diet. There
are various editions of the paleo diet.
• Most of them permit some modern foods that science implies are
healthy.
• It includes some healthy foods such as grass-fed butter and gluten-free
grains.
• Paleolithic humans’ diets vary according to location and availability.
• The primary vision of the paleo diet or short-age diet is to eat whole
foods and eliminate processed foods & ingredients such as sugar,
particular vegetable oils, trans fats, bread, and fake sweeteners.

31. • Foods included in Paleo diet
• Fish, meat, herbs & spices, eggs,
vegetables, fruits, nuts, seeds,
healthy fats, and oils.
• Health benefits
• The Short-age diet looks like more
effective at diminishing risk factors
for heart disease, like cholesterol,
blood sugar, blood triglycerides,
and blood pressure, Reduced
allergies.
• Along with these diseases, it also
benefits with weight loss.

33. BLOOD TYPE DIET
• The Blood Type diet should be followed based on your blood groups. Also, it is referred
to as the blood group diet and it is supported by many authors, but the most popular
among them is Dr. Peter D’Adamo, a naturopathic physician.
• The basic concept of this blood type diet is if you follow a diet prepared for your blood
type, then body digest food more efficiently.
• By this diet, can easily and fairly lose weight, have more energy and aid to stop the
disease.
Blood Type Diet which was recommended by D’Adamo for
each type:
• Type A blood: Foods that can take during the blood type diet are meat-free diets like
fruits and vegetables, beans and legumes, and whole grains — ideally, organic and
fresh, because D’Adamo states people with type A blood have a sensitive immune
system.

34. • Type AB blood: Foods to concentrate on include dairy, tofu, green vegetables, and
seafood. Dr. Peter declare people with type AB blood tend to have low stomach acid.
Evade caffeine, alcohol, and smoked or cured meats.
• Type B blood: Eliminate peanuts, sesame seeds, wheat, lentils, corn, buckwheat, and
tomatoes. Chicken is also problematic, D’Adamo replies. He advocates eating green
vegetables, eggs, certain meats, and low-fat dairy.
• Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables,
and light on grains, beans, and dairy. D’Adamo also promotes multiple supplements to
assist with tummy problems and other issues for people with type O tend to have.
Health benefits of Blood Type Diet
– Weight loss
– Improved immunity against illness or Diseases.
– Help to control asthma, pain, headache, and other health conditions
– Enhance mental health and well-being

35. RAW FOOD DIET
• The Raw Food Diet composes mostly of unprocessed or heated foods over a certain
temperature.
• Mainly people discourage taking processed & refined oil type foods for a healthier life.
Raw foodists believe that cooking destroys organic ferments in foods.
• But Raw Food is not any healthier than cooked food because cooking increases the
availability of different nutrients and antioxidants like lycopene and beta-carotene.
• However, it destroys certain harmful compounds and kills harmful bacteria.
• Raw food diet is formed with healthy foods and probably it causes weight loss, yet
often they are too low in calories and few nutrients.
• Some proven studies show that raw food diets are linked with losing body fat and
severe negative health consequences.

37. Foods that are included in Raw food Diet Foods that are avoided in Raw food Diet
soaked and sprouted beans, grains, and legumes
fermented foods, such as kimchi and sauerkraut
dried fruits
green food powder, for example, dried wheatgrass
or algae
raw nut butter
seaweeds
fresh fruits and raw vegetables
raw nuts and seeds
freshly made fruit and vegetable juices
nut milk
purified water, but not tap water
milk from a young coconut
sun-dried fruits
Other organic, natural, or unprocessed foods
Baked items
Pasta
Cooked fruits, vegetables, meats and grains
Chips
Roasted nuts and seeds
Coffee and tea
Refined sugars and flour
Table salt
Pasteurized juices and dairy
Alcohol
Refined oils
Pastries
Other processed foods and snack

38. Proven health benefits of Raw Food Diet
• Clearer Skin
• Weight loss
• More energy
• Better Digestion
• Lowest risk of developing heart and cardiovascular disease, cancer, obesity, and type
2 diabetes

39. TLC DIET
• The TLC diet or Therapeutic Lifestyle Changes diet is one of the best diets ranked
steadily by the health experts across the world.
• It encourages better heart health and lowers cholesterol levels by linking healthy eating
habits along with lifestyle changes and strategies for weight control.
• It was created by the National Institute of health to aid in reducing the risk of heart
disease and stroke.
• And the main aim of the Therapeutic Lifestyle Changes Diet is to lessen blood levels of
total and “Bad” LDC cholesterol to maintain the arteries clear and optimize heart
health.
• Health Benefits: The TLC Diet Plan may aid lower cholesterol levels and connects with
a lot more benefits such as Advance weight loss, improving immune function,
Decreasing oxidative stress, reducing blood pressure, and stabilizing blood sugar.Foods that are included in Raw food
Diet
Foods that are avoided in Raw food
Diet
fruits, nuts, seeds, vegetables, whole
grains, poultry, legumes, red meat, fish
and seafood, etc
saturated fat and cholesterol such as
processed meat products, full-fat dairy
products, egg yolks, and many more
which include fats.

40. DASH DIET
• DASH diet full form is Dietary Approached to Stop Hypertension. Professionals from
the National Institute of Health (NIH) introduced this diet to aid people to control their
blood pressure.
• DASH Diet is split into two types of versions, they are: The Standard DASH Diet and
The Low Sodium DASH Diet. Both versions of the DASH Diet aim to overcome sodium
consumption.
• The main objective of following this diet is not for weight loss mainly to reduce blood
pressure.
• The main aspects involved in this DASH Diet are eating a wide range of healthful
foods, portion size, attaining the proper balance of nutrients.
• The DASH Diet promotes people to eat less amount of sodium & raise their intake of
calcium, magnesium, and potassium.

41. PCOS DIET
• Polycystic Ovary Syndrome (PCOS) affects around 15-20% of women’s reproductive
age. PCOS is also connected with a higher risk of type 2 diabetes, heart disease, and
obesity. However, there is no treatment to cure the PCOS, but one of the frontline
treatment for this problem is diet and lifestyle changes.
• Endeavor a Low-GI Diet
• Don’t Skimp on Breakfast
• Eat Sufficient Healthy Fats
• Cut Down on Carbs
• Eat Plenty of Lean Protein
• Some Supplements May Be Helpful
• Stay Active

42. Foods that are included in Raw food
Diet
Foods that are avoided in Raw food
Diet
Anti-inflammatory foods and spices,
such as turmeric and tomatoes
High-fiber vegetables, such as broccoli
Lean protein, like fish
Inflammatory foods, such as processed
and red meats
Sugary snacks and drinks
Foods High in refined carbohydrates,
such as white bread and muffins
Health benefits of the PCOS Diet
• Weight loss
• Lower cholesterol levels
• Improved insulin metabolism
• Reduced levels of male hormones and male-pattern hair growth
• More regular periods

43. NUTRIGENETICS
• These are proposed as gene based diet
• This diet is otherwise called as tailor made diet which is prepared based on the
genetic make up of the individuals.
• It was proven that this diet helps in delaying or facing the genetic errors by
means on having suitable diet that opts the body.
• These diets are proposed based on the genetic report of the individual by
collection of genetic material and identification of genetic markers and SNP.
• This kind of diet is more effective and are emerging widely in recent trends.

44. SUMMARY
• Many different types of diet are being emerged and followed in several places
nowadays and these are the very common diets being followed by peoples
around the world.
• Having balanced diet is very important as it maintains our body health
• Diet plays major role in each individual as it concerns with the nutritional
requirement of the individual.
• Planning diet based on the individual aids in the upliftment of an individual’s
health status.
• Hence having a balanced diet based on RDA and tailor made diet for specific
condition plays an important role in the human life.