Balance diet and nutrition

BALANCE DIET & NUTRITION Nutritional foods.  Our diet consists of a variety of nutrients from which our body derives energy. This energy...

BALANCE DIET & NUTRITION

Nutritional foods. 

Our diet consists of a variety of nutrients from which our body derives energy. This energy derived from the oxidation of food, helps 

(i) us in doing nork

(ii) in our growth and development(

(iii) in protecting us from diseases and repairing worn-out tissues. 

Different types of food items are available whose content, quality and energy-giving single food item. Therefore, it is necessary to make proper selection of food items to constitute the required diet.

BALANCED DIET AND NUTRITION: MACRO AND MICRO NUTRIENTS

A balanced diet is one that contains a variety of food items in that proportions in which the body is able to get all the nutrients needed to maintain health and vitality us from diseases. The quantity of food required differs from person to person. It depends Intake of such a diet helps in the growth and development of our body and protects an age, sex, profession and physiological conditions.

Calorie Value

In order to correctly estimate the diet of a person, we must know the calorie value of different types of foods. One calorie is defined as the amount of heat required to raise the temperature of 1 gm of water by 1°C. By taking into account the calorie values of different food items, we can find out the requirements of type and quantity of food for a balanced diet of an individual. Table 2.1 can help us plan our diet to meet our requirements:

To maintain optimum health and physical strength, we should consume sufficient quantity of food. The diet of an average healthy individual should have a calorie value of 3000. 

Note:Indian women need 20% less calories as compared to men of the same age. Thus, it is clear that a balanced diet does not simply means the inclusion of all essential nutrients but it should contain nutrients in sufficient quantities and proportions to meet our energy requirements.

In case the food taken is sufficient in quantity but difficult to digest, then it cannot be called a balanced diet. Therefore, food should be tasty and easily digestible

Carbohydrates are easy to digest as compared to fats. That is why the quantity of carbohydrates in our food is much more than the fats. 1 gram of carbohydrates gives us only 4 calories of heat whereas, 1 gram of fat gives us 9.3 calories of heat on oxidation

However, the quantity of oxygen required to oxidise 1 gram of carbohydrates is much less than the quantity of oxygen required to oxidise the same amount of fat. As a result, carbohydrates are digested first and fats are digested later.

On the basis of the above mentioned facts, it has been suggested that the amount of carbohydrates, proteins and fats in the diet of an average individual should be roughly in the ratio of 4:1:1 and it should also contain the necessary mineral salts and vitamins

In terms of percentage, proteins should form 10-15 per cent of daily energy intake, fats 20-25 percent and carbohydrates 50-75 per cent. However, one may change this ratio, especially in case of carbohydrates.

Nutrition

Nutrition is the process of taking in nutrients and digesting or assimilating them. In this process, the nutrients in food are absorbed and distributed to different body parts or tissues for utilisation. Wastes are disposed off from the body

Nutrients

Nutrients are complex chemical substances (organic and inorganic) found in different body food items that we eat. They help in the performance of certain functions of our body. 

The food we eat contains more than one nutrient. There are five major nutrients carbohydrates, fats, proteins, vitamins and minerals present in our food which can be divided into two categories.

(a) Macronutrients: These are the nutrients that are needed in bulk. Such nutrients are carbohydrates, proteins and fats. Carbohydrates make the maximum contribution to the energy requirements of the body. The proportion of carbohydrates in diet is normally 60 to 75 per cent. Proteins are needed to form new tissues and to repair the broken tissues. Fats keeps us warm and protect organs. The main function of fats is to store energy. The proportion of proteins and fats is 10-15 per cent and 20-25 per cent respectively.

(b) Micronutrients: These nutrients are required in very small quantities by our body.This category of nutrients includes essential vitamins and minerals. These are required in small amount but are essential for proper metabolism (chemical processes) and normal functioning of the cells in the body.

Vitamins, are nutrients that are required to fight off diseases. These are of two types: fat soluble vitamins and water soluble vitamins.

Minerals are further divided into two categories: macro minerals and micro (or trace) minerals. Macro minerals are the minerals required in our body in more amounts, i.e., 0.1 gm of each mineral each day. Calcium, sodium, phosphorus, magnesium, potassium etc. are some macro minerals. Micro (or trace) minerals are required in very less amount i.e., 0.01 gm of each trace mineral per day. Copper,iron, iodine, fluoride are some trace minerals.

Some important minerals (macro and micro) that are essential for our body are  calcium, potassium, sodium, magnesium, phosphorus, iodine, iron, chromium, copper, cobalt. 

NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET

(A) Nutritive Components of a Diet

A diet should contain all the food items with necessary nutrients to maintain the body in good health. On amount of their distinguishable character and chemical composition,the nutrients are:

1. Carbohydrates 

2. Proteins 

3. Fats

4. Mineral Salts

5. Vitamins

The components of diet that provide energy or calories to the body are called nutritive energy in our body. Vitamins and minerals do not provide any calorie to our body. In components of diet. Carbohydrates, fats and proteins are the sources of calories and vitamins and minerals energy generation is through mediation of various chemical reactions occuring in the body.

(1) Carbohydrates 

The ratio of hydrogen atoms to oxygen atoms in carbohydrates is 2 : 1, just like water. Carbohydrates supply 90% of our calorie requirements.

There are two main types of carbohydrates-simple carbohydrates and complex carbohydrates

Simple carbohydrates are sweet in taste and are called sugars. These are soluble in water. Simple carbohydrates or sugars are made up of one or two sugar units. 

Glucose, fructose, sucrose and galactose are some simple sugars. Our body needs glucose as a main source of  for performing daily activities.

Complex carbohydrates are neither soluble in water nor sweet in taste. Starch, glycogen and cellulose are some complex carbohydrates. Starch is found in excess in rice, wheat and potatoes, etc. Cellulose is found in fruits and vegetables. Our digestive system needs glucose for the purpose of assimilation by the body.

(2) Proteins

Proteins are complex chemical substances containing carbon, hydrogen, oxygen, nitrogen and sulphur. Some proteins also contain phosphorus and iron. Proteins are necessary for our growth and development and for repairing the wear and tear of tissues. They help in the formation of enzymes and hormones and also act as a source of energy. They are an important part of our food and are found in pulses, beans, cheese, milk, vegetables, fish, meat and eggs, etc.

(3) Fats

Fats provide more energy and heat as compared to carbohydrates. On account of this Property, diet of labourers and people living in hilly areas should contain a substantial amount of fat. Vegetable sources of fat include various oils such as groundnut oil, mustard oil, coconut oil, almond, apricot, cashew, etc. whereas, animal sources of fat include meat, fatty beef, lamb, milk, butter, ghee, oil, etc.

(4) Mineral Salts

Our body requires more than 19 minerals which must be derived from food. However,they are required in small quantities. The main mineral salts needed by our body are calcium, phosphorus, iron, magnesium, potassium and iodine. Calcium, iron, phosphorus help in the proper development of teeth and bones. Milk, eggs, meat, fish and pulses and iodine have a special significance out of all these minerals. Calcium and phosphorus are some sources of calcium and phosphorus. 

Iron contributes to the formation of haemoglobin content of red blood corpuscles. Iron deficiency affects nearly 200 million people all over the world and it is the most widespread nutritional disorder causing 20% of maternal deaths in developing countries. 

Apple, banana, spinach, tomato, etc. contain iron.

Iodine helps in the of certain diseases caused by the inactivity of thyroid glands. Iodine deficiency causes a wide variety of mental and physical disorders. Natural sources of iodine are sea food, water and common salt made from the sea water.

(5) Vitamins

Vitamins are complex chemical substances required by the body in very small quantities. 

They do not give us energy but act as catalysts in various body processes. Since they are not manufactured in the body, they have to be supplemented by our diet.  A balanced diet supplies all the necessary vitamins.

vitamins are further divided into water soluble vitamins and fat-soluble vitamins.

(1) Water-soluble Vitamins: These vitamins are soluble in water and contain the element nitrogen and sulphur. Water soluble vitamins are vitamin B complex and vitamin

(a) Vitamin B Complex: This complex consists of eight soluble vitamins. The complex vitamins are termed as vitamin B2, B2, B3, B5, B6, B4, B, and B12. They are all water-soluble and are found in peanuts, fish, eggs, milk, cheese, unmilled cereals, meat and especially in liver. None of these components be synthesised in the body. All these are necessary for growth.

Deficiency of vitamin B results in a disease called beri-beri. Another vitamin-B deficiency disease is 'pellagra' which is characterised by dermatitis a diarrhoea. In such a case, the skin becomes prone to sunburns. 

(b) Vitamin C: This water soluble vitamin is chemically known as ascorbic acid and is found in fresh fruits, especially the citrus family, tomatoes and some green vegetables. A small quantity of vitamin C is found in fresh meat and milk. Deficiency of vitamin C leads to painful gums and may lead to a disease

(ii) Fat-Soluble Vitamins: Fat soluble vitamins are those vitamins which are only soluble in fat. These vitamins are composed of the elements - carbon, hydrogen and oxygen. Fat soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K.

(a) Vitamin A: It is a fat soluble vitamin so it is lost a little during cooking. It deficiency leads to night blindness and retardation in growth. According to blind due to the deficiency of vitamin A in their diet. FAO (Food and Agricultural Organisation), about 50,000 children becomes. 

Vitamin A helps to keep our skin healthy and in healing our wounds. It is found in milk, cheese, butter, eggs, cod liver oil, carrots, radish and in several green leafy vegetables and fruits such as mangoes and apricots.

(b) Vitamin D: It is fat-soluble vitamin and is found in animal fats, especially cod liver oil. It is also found in milk, eggs and groundnuts. Sun is a natural source of vitamin D. It helps in the growth and development of bones. THE main function of vitamin D is to help in the increased absorption and utilisation of calcium and phosphorus in the body. Its deficiency in children leads to tickets which is characterised by faulty bone and teeth developmer stunted growth and a low resistance to infection. In adults, its deficiency ca cause osteomalacia (soft bones).

(c) Vitamin E: It helps in the reproductive processes. Its main function is prevent sterility or the inability to produce children. Green vegetable, almonds, sunflower, seeds and cod liver oil are the main sources of this vitamin. 

(a) Vitamin K: This fat-soluble vitamin is found in almost all green vegetables like turnip, mustard, beetroot, cabbage, spring onion. It is essential for the normal coagulation of blood. Sometimes, deficiency of this vitam leads to serious bleeding. Its deficiency may cause anaemia.

Non-nutritive Components of Diet

Nutrients in diet help in the healthy growth of our body. However, some constituents our diet, have no nutritive value i.e. they do not provide calories and energy, such as:

1. Spices: Spices such as cardamom, chillies, clove, pepper, turmeric, etc. add taste and flavour to the food and thus stimulate the appetite and aid in digestion.

2. Fibres: Fibres or cellulose assist in bowel movements and check constipation. fruits contain a lot of fibre lentils, barley, oats etc. are some other sources of fibre

3. Water. It is a basic physiological requirement of our body. It helps in digestion an excretion of waste products from the body. Fruits and vegetables are good source of water. They are 80 to 98% water.

4. Food additives: They are colouring and flavouring agents.

5. Artificial sweeteners: These sweeteners do not contain sugar or carbohydrate.

6. Preservatives: Preservatives help us to preserve our food for a long time but they do not have any nutritive value.