Food and nutrition basics. Understand what constitutes a balanced diet and how to ensure you get the right nutrients from your diet.
We eat food in order to get energy to do everyday tasks. And its the nutrients that make any food healthy. They help us grow and prevent us from falling ill.
Nutrition is the process of consuming healthy food for growth and development of our body.
Food Nutrients
The main nutrients that are present in different food include carbohydrates, proteins, fats, vitamins and minerals. Besides these, food also contains roughage and water. These can also be called as the different food groups.
These food groups can be further categorized based on the kind of work they do for the body. Most of us consume food from each food group almost every day.
Carbohydrates
Carbohydrates are the nutrients that provide us with the energy to do work. They provide our body with instant energy and are also known as energy-giving food.
Food rich in carbohydrates are rice, wheat, potatoes and even fruit juices. A sportsperson, someone working in a factory, and those doing excessive physical activity should intake more of carbohydrate rich-food in their diet, as they do a lot of physical work.
Note: the two main types of carbohydrates are sugar and starch. Grapes are a good source of sugar, whereas Potatoes are a good source of starch.
Fats
Fats give our body more energy than carbohydrates. They also keep the body warm and provide taste to the food.
Oilseeds, nuts, ghee, butter are some examples of fatty foods, also called as energy-giving food.
Extra fat is stored in the body for later use, and is used when the body does not get sufficient amount of food. However, too much fat is not good for the body as it can lead to weight gain/obesity.
Fats also take more time to digest as compared to carbohydrates.
Proteins
Proteins help us to grow; food rich in protein are also known as body-building food.
Eggs, chicken, fish, brans and some pulses are rich in protein.
Parents must definitely include protein rich food in the diet of growing children.
Vitamins and Minerals
Food rich in vitamins and minerals are known as protective food.
Vitamins help our body to fight against diseases. They also help in the absorption of other nutrients from the food by our body. Although vitamins are needed in small amounts, they are essential for our body.
Different vitamins play different roles in our body. some of the important vitamins needed by our body are vitamins A, B-complex, C, D, E and K.
- Vitamin A: Helps keep our skin healthy and improves eyesight. Green vegetables and dairy products are a good source of Vitamin A.
- Vitamin B-complex: Helps our body produce the energy it needs to function better.
- Vitamin C: Responsible for the growth and repair of body tissues.
- Vitamin D: It helps in the absorption of calcium, magnesium, and phosphate, and strengthens bones and boosts immunity. Milk, fish and eggs which are important for healthy bones and teeth are good source of vitamin D.
- Vitamin E: Boosts our body’s resistance against bacterial and viral infections.
Minerals are required for the formation of healthy bones, blood and teeth. Examples of minerals include calcium, iron, potassium and iodine.
- Minerals, such as calcium, are required for the formation of bones. Milk, curd, and cheese are foods that are rich in calcium. Minerals, such as Iron, are needed for the formation of blood. Green, leafy vegetables, whole grains and beans are foods that are rich in iron.
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