The chemical constituents of food which give us energy, help to build our body and protect us from diseases are called nutrients. The important nutrients are:


  • Carbohydrate

  • Proteins

  • Fats

  •  Vitamins

  •  Minerals

  • Water.


Carbohydrates


Carbohydrates are energy giving component of the food.

Form of Carbohydrates


Sugar Fruits, Honey, Cane Sugar, Beetroot

Starch Rice, Maize, Potato, etc.

Dietary fibre Whole grain, nuts, etc.


We can obtain carbohydrates in the form of sugar, starch and dietary fibres.

Fats


Fat is also an energy-giving food and it provides more energy than Carbohydrates. Some important sources of fats are butter, ghee, milk, cheese, paneer, nuts, meat, fish, egg yolk etc. Apart from giving energy, they insulate our body and protect the cells.

Protein


Proteins are necessary for our growth as well as for regulating various body functions such as digestion. The sources of proteins are pulses, eggs, fish, milk, chicken, soya bean, nut, grams etc, Proteins are body building foods.


Vitamins


Vitamins are required for carrying out various biochemical reactions in our body. Fruits, vegetables, grains and meat products are good sources of vitamins. Vitamins are called as protective food. There are six major vitamins like А, В, С, D, E and K. Vitamin B and Vitamin C are water soluble. Vitamins A, D, E and K are fat soluble.

Minerals


Minerals are required for growth as well as for the regulation of normal body function. Green leafy vegetables like spinach, pulses, eggs, milk, fish and fruits are important sources of minerals.


Minerals are also a protective foods.


 Minerals and their Functions


Calcium Strong bones and teeth, Clotting of blood


PhosphorusStrong bones and teeth


IodineSynthesis of thyroid hormone


IronFormation of haemoglobin and brain development


Water


Our body needs an adequate supply of water in order to maintain good health. Any human being should take minimum eight tumblers (2 Litres) of water every day.


Health and Nutrients 

Health is a state of complete physical, mental and social well-being and not merely absence of diseases. Eating a healthy diet keeps you physically and mentally fit. When you are physically healthy, you feel confident, you are more outgoing and have a greater capacity for enjoying life.


Unhealthy food choices lead to obesity and illness, preventing you from socializing with friends and family. So choose your diet carefully.



Balanced Diet


A diet should contain adequate amount of all the necessary nutrients required for healthy growth and activity.

A balanced diet contains sufficient amount of various nutrients to ensure good health. Balanced diet is important for the following reasons.


It increases the capacity to work.


It gives good physical and mental health.


It increases the capacity to resist diseases.


It helps in proper growth of the body.

Malnutrition


When your diet is not balanced, what would be the consequence? Observe the below picture carefully.


Do these children look normal?


Guess, what would be the reason

These children do not have normal health because of malnutrition.


Malnutrition occurs when all the nutrients that the body needs are not obtained in the proper proportions from the diet. The word malnutrition refers to the condition that results when a person does not take a balanced diet. Malnutrition leads to deficiency diseases.


The diseases that are caused due to lack of nutrients in the diet are called deficiency diseases.

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.


Playing games


Exercise


Sport


Physical Activity


Dance


Yoga


Active Living


Physical activity is important for many reasons, including:


increasing growth and development.


strengthening muscles and the cardiovascular system.

developing athletic skills, weight loss or maintenance, and enjoyment.


Physical exercise may help to decrease some of the effects of childhood and adult obesity.


Rest


Proper amount of rest is essential for physical and mental health. Rest is as important as nutrition and physical activity for growth and development and good health.