Nutrition and Diet
Maharashtra Board - Standard 6th
Introduction
Nutrition is the process by which living organisms obtain and use food for growth, development, and maintenance. A proper diet is essential for staying healthy and preventing diseases.
Nutrients in Food
1. Carbohydrates (Energy-Giving Nutrients)
- Sources: Rice, wheat, chapati, bread, bhakri.
- Function: Main source of energy for the body.
- Importance: Cereals are a staple food for providing carbohydrates.
2. Fats
- Sources: Oil, ghee, butter.
- Function: Provides energy in concentrated form.
- Calories: Energy in food is measured in kilocalories (Calories).
- Requirements for Children: 2000-2500 Calories per day.
3. Proteins (Body-Building Nutrients)
- Sources: Sprouts, milk, curd, cheese, meat, eggs.
- Function:
- Needed for growth and development.
- Repairs wear and tear of the body.
- Essential for other life processes.
4. Minerals and Vitamins (Protective Nutrients)
Minerals: Essential for disease resistance and maintaining health.
Vitamins: Required for proper body functioning in small amounts.
Detailed Information on Minerals
| Mineral | Function | Sources | Deficiency Disease |
|---|---|---|---|
| Iron | Carries oxygen to all parts of the body | Meat, spinach, apples, raisins | Anaemia |
| Calcium and Phosphorus | Strengthens bones and teeth | Milk, green leafy vegetables, meat | Brittle teeth, weak bones |
| Iodine | Controls growth and chemical reactions | Raisins, beans, fish, seafood | Goitre |
| Sodium and Potassium | Maintains water balance, muscle, and nerve function | Salt, cheese, vegetables, fruits, pulses | Muscle inefficiency |
Detailed Information on Vitamins
- Water-Soluble Vitamins:
- Examples: Vitamin B (B1, B2, B3, B6, B9, B12), Vitamin C.
- Characteristics: Dissolve in water, cannot be stored, need daily intake. Excess is removed through sweat and urine.
- Fat-Soluble Vitamins:
- Examples: Vitamin A, D, E, K.
- Characteristics: Insoluble in water, stored in fatty tissues of the body.
Balanced Diet
A balanced diet includes all the nutrients in the right proportions. It ensures proper growth, development, and functioning of the body.
Good eating habits include:
- Eating fresh and clean food.
- Washing hands before and after meals.
- Drinking sufficient water.
Junk Food and Adulteration
1. Junk Food
Examples: Chocolates, noodles, burgers, pizzas, chips, bottled soft drinks, wadas, pakodas, etc.
Composition: Contains refined flour, sugar, and oil in large amounts.
Nutritional Impact:
- Refined flour and sugar lose nutrients during processing.
- Provide only energy, not essential nutrients like proteins, vitamins, and minerals.
Health Issues:
- Frequent consumption leads to malnutrition.
- Causes obesity, which is harmful to health.
Why Called Junk Food? Lack of essential nutrients makes these foods unhealthy.
2. Adulteration of Food
Definition: Mixing cheaper or harmful substances (adulterants) in food to increase profits.
Impact on Health: Adulterated food is impure, harmful, and unfit for consumption.
Characteristics of Adulterants:
- Low quality, unnoticed when mixed.
- May be poisonous or harmful.
3. Avoiding Obesity
Dietary Habits:
- Have a balanced diet.
- Eat whole grains, fruits, and vegetables (with skin).
- Avoid precooked and packaged foods.
Lifestyle Tips:
- Increase outdoor games.
- Use bicycles instead of motor vehicles for short distances.
- Avoid eating when not hungry or while watching TV.
4. Food Items and Common Adulterants
| Food Item | Adulterant |
|---|---|
| Milk | Water, urea, starch |
| Chilli powder | Brick powder, powdered pumpkin |
| Pepper corns | Papaya seeds |
| Ice-cream | Washing soda, paper pulp |
| Rice | Small white stones |
| Peanuts | Reddish pebbles/stones |
Common Nutritional Deficiency Diseases
| Nutrient | Deficiency Disease | Symptoms | Sources |
|---|---|---|---|
| Vitamin A | Night blindness | Poor vision in dim light | Carrots, spinach |
| Vitamin C | Scurvy | Bleeding gums | Citrus fruits, tomatoes |
| Vitamin D | Rickets | Weak bones | Sunlight, eggs |
| Iron | Anemia | Weakness | Spinach, jaggery |
| Iodine | Goiter | Swelling in neck | Iodized salt |
Key Points to Remember
- Balanced food includes all nutrients in the right proportion.
- Deficiency of nutrients can lead to diseases (e.g., lack of iron causes anaemia).
- Heat energy from food is measured in Calories (kcal).
- Young children and growing individuals need more energy and nutrients for growth.
Conclusion
To stay healthy, consume a balanced diet that includes carbohydrates, proteins, fats, vitamins, and minerals. Proper nutrition ensures energy, growth, and protection from diseases.
What we have learnt
Nutrition is the process of taking food and water and using them to obtain energy, and for the purposes of growth and other bodily functions.
A diet containing all nutrients in the right quantity is called a balanced diet.
Carbohydrates, fats, proteins, vitamins, minerals and fibre are the nutrients in food. A balanced diet includes all nutrients in the right quantities.
The food pyramid helps us to choose a balanced diet.
Whether a person is malnourished or has deficiency diseases depends upon the proportions of food taken.
Junk food gives us energy but not other nutrients.
Adulterated food is impure and harmful to health.
