2.1 Balanced Diet and Nutrition
A balanced diet is that which contains the proper amount of each nutrient. A balanced diet consists of all essential food constituents i.e. protein, carbohydrates, fats, vitamins and minerals in correct proportion.
Nutrition is the science that deals with food and its uses by the body. Food supplies the energy for every action our body undertakes, from eating bananas to running a race. Food also provides material that our body needs to build and repair its tissues and to regulate the functions of its organs and systems.
The chemicals in food which our body needs and are essential for the growth and replacement of tissues are called nutrients.
Macro and Micro Nutrients
Macro Nutrients
Themacronutrients include carbohydrates, proteins and fats. Carbohydrates
Carbohydrates are the main source of energy in all activities that we do. The elements of carbohydrates are carbon, hydrogen and oxygen. Carbohydrates are organic compounds which are important for our digestive process. They require less water in diet. There primary function is to provide energy to the body, especially to the brain and nervous system. There are two main types of carbohydrates i.e. simple carbohydrates and complex carbohydrates.
Proteins
Proteins are the basic constituents of our cells. They are large molecules, so they cannot get directly into our blood. So, they turned into amino acid by our digestive system. There are 23 amino acid and only 9 are available in diet. Proteins form tissues, repair the broken tissues, regulate balance of water and oxygen etc. They are body building foods. Foods rich in proteins are eggs, meat, fish and dairy products as well as pulses, nuts and cereals.
Fats
Fats contain hydrogen, carbon and oxygen. These are the most concentrated source of energy in food. Fats have a very high energy content. Foods rich in fats arebutter,oil,sausage, cheese, fish, chocolate, olives and nuts. If we permanently take too little exercise, we become overweight or even ill. Many fats are unhealthy such as trans-fats in deep fried foods.
Micro Nutrients
Micro nutrients are vitamins, minerals and secondary plant compounds.
Vitamins
Vitamins are compounds of carbon which are essential for the normal growth and working of the body. They are required in very small quantities. Many of them can be stored in the body for months or even years but others need to be freshly absorbed every day. There are two groups of vitamins i.e. fat soluble and water soluble
(i) Fat Soluble Vitamins The vitamins that are composed of carbon, hydrogen and oxygen and are soluble in fats such as vitamin A, vitamin D, vitamin E and vitamin K. The fat soluble vitamins are explainedbelow
? Vitamin A This is essential for normal growth of the body. Deficiency of vitamin A leads to night blindness and also affects the kidneys, nervous system and digestive system.
Sources are milk, curd, ghee, egg yolk, fish, tomato, papaya, green vegetables, orange, spinach, carrot and pumpkin.
? Vitamin D This is essential for the formation of healthy teeth and bones. The presence of this vitamin in the body enables it to absorb calcium and phosphorus. Its deficiency causes rickets, softness of bones and teeth diseases.
Sources are egg yolk, fish, sunlight, vegetables, cod liver oil, milk, cream and butter.
? Vitamin E This is essential in increasing the fertility functioning among of adrenal men and and women sex glands. as well Itsas proper
Sources deficiency causes green vegetables,weakness sprouts,in muscles andheart. and fresh are fruits, milk, meat, butterandcoconutmaize.oil,dry
.Vitamin K This is helpful in the clotting of blood. Its deficiency causes anaemia and blood does not clot easily ..
Sources are cauliflower, and spinach, meat. cabbage, tomato, potato, wheat, egg
Water are Soluble The water soluble vitamins are composed Vitamins of nitrogen, The sulphurvitamins and are soluble in water such as vitamin B complex, vitamin C.
Vitamin B Complex There are 12 vitamins in this group, some of them are B1, B2, B3, B and B12. They are necessary for growth, proper functioning of heart, liver, kidney and maintains smooth skin. Its deficiency causes
Beri-Beri disease, Pellagra and also decreases immunity.
Sources are wheat, milk, nuts, peas, egg yolk and sprouts.
Vitamin B1 (Thiamin) Vitamin B1 or
Thiamin, helps to release energy from foods, promotes normal appetite, and is important in maintaining proper nervous system function.
- Vitamin B2 (Riboflavin) Riboflavin or Vitamin B2, helps to release energy from foods, promotes good vision, and healthy skin. It also helps to convert the amino acid tryptophan (which makes up protein) into niacin ..
Vitamin B3 (Niacin) Vitamin B3 orniacin works with other B-complex vitamins to metabolise food and provides energy for the body. Vitamin B3 is involved in energy production, normal enzyme function, digestion,promoting normal appetite, healthy skin and nerves.
Vitamin B6 (Pyridoxine) Vitamin B6 is a key factor in protein and glucose metabolism as well as in the formation of haemoglobin. Haemoglobin is a component of red blood cells-it carries oxygen. Vitamin B is also involved in keeping the lymph nodes and thymus gland healthy.
Vitamin B12 (Cobalamin) Vitamin B12 is also known as Cobalamin, aids in the building of blood genetic cells, material, and maintenance production of of normal the nervousred system.
Vitamin C Vitamin C is also called Ascorble acid, which is a water-soluble vitamin and cannot be stored in the body, Most plants and animals can produce their own vitamin C but humans cannot. Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones, Deficiency of vitamin C causes scurvy.
Minerals
Minerals contain elements needed by our body in small quantities. But these are essential for proper growth and functioning of the body, A shortage of minerals can have severe effects on health. For example, a long-term shortage of foods containing iodine in people leads to thyroid gland diseases. Some of the important minerals are mentioned below
Iron It is important for the formation of haemoglobin. Its deficiency leads to anaemia and sources are meat, eggs and dry fruits.
Calcium It is needed for the formation of strong bones, teeth and also for clotting of blood and muscle contraction. Its deficiency causes rickets, asthma and sources are milk, egg yolk, cheese and orange.
Phosphorus It is required for development of strong bones and teeth and also for making energy. Its sources are egg, fish, meat and unpolished rice, (iv) Potassium It is important for growth and keeping cells and blood healthy. Its deficiency weakens the muscles of the
body and sources are carrot, beet root, onion, tomato, orange and mango.
Sodium It is needed for the proper functioning of the nervous system. Its sources are milk and milk products, meat
and eggs.
Iodine It is essential for proper thyroid function. Its deficiency causes goitre and sources are seafood and salt.
Fluorine It is important to make the enamel (polish) of the teeth hard and prevents dental caries,
Copper connective It is tissue helpful and in nerve red blood fibre formation cells, and
functioning.
Zinc also for It functioning is required for of insulin male prostate, production digestionand and metabolism.
2.2 Nutritive and Non-Nutritive Components of Diet
Food components whether they are nutritive (providing calories) or non-nutritive (not providing calories) are needed to a multitude of food and beverages. They not only provide a sweet flavour to foods, they are also used to preserve foods (in jams or jellies), provide body bulk and texture (in ice-cream and baked goods), enhance other flavours (like salty) and aid in fermentation (in breads and pickles). The nutritive components of diet are proteins, carbohydrates, fats, vitamins and minerals ..
Non-nutritive components do not contribute to the energy, calories or nutrition of the body. Some non-nutritive components are essential for the body while others harm the body. Colour compounds, flavour compounds, food addictives, plant compound, water, roughage or fibre are some non-nutritive components of diet.
2.3 Eatingfor Weight Control
This means eating the right amount of food that contains all the essential nutrients required by the body in proper quantities, Eating too much can lead to obesity and too less can lead to underweight. Therefore eating the right amount will lead to healthy weight.
A Healthy Weight
The most accurate assessment of your ideal weight takes into account the composition of your body, how much of your weight is lean body mass (muscles and bones) and how much is body fat. For optimum health, body fat should be no more than 20% of total weight for men and 30% for women. A person is maintaining healthy weight or not, can be checked with the help of BMI.
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