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• Nutrients required by our body are carbohydrates, fats, proteins, vitamins, minerals, dietary fibres, water
• Carbohydrates –
  • Provides energy
  • Two forms – starch and sugars
  • Sugars can be sucrose, glucose, etc. Starch can be obtained from corn , potatoes, etc.
• Fats –
  • Produce higher amount of energy than carbohydrates
  • Two forms – Animal fats (solid at room temp.) and vegetable oils (liquid at room temp.
  • Animal fat – butter, ghee, lard, tallow, etc
  • Vegetable oil – soyabeans, sunflower, corn, cottonseeds, peanut etc
• Proteins –
  • Proteins are responsible for growth and repair of the body
  • Proteins are major component in enzymes, hormones etc
  • Proteins are also important in formation of bones, muscles, skin, cartilage, etc
  • Sources of proteins – milk, eggs, seafood and beans.
• Vitamins –
  • Protects from diseases
  • Helps in obtaining calcium and similar minerals in food, growth of teeth and bones, etc
  • Sources of vitamins – milk, eggs, fish, sunlight, green leafy vegetables, fruits etc
• Minerals –
  • Helps in digestion, functioning of nervous system
  • Here are some minerals their functions and sources

  Mineral	Target	Source
  Iron	Blood	Green vegetables, lentils, beans, apple, watermelon etc
  Calcium	Bones and teeth	Milk , eggs
  Iodine	hormone	Iodised salt, milk, ginger, leafy vegetables, fish and other seafood
  Potassium	Nerve signals, muscle contraction, etc	Potatoes, mushroom, cucumber, etc

• Dietary Fibres –
  • These do not provide nutrition to body but are important for waste removal
  • Keeps digestive system healthy
  • Sources of fibres – grains, pulses, fruits and vegetables
• Water –
  • Important for obtaining nutrients from food
  • Regulates body temperature.
  • Removes unwanted and harmful substances from body through sweat and urine
  • Helps in conversion of food into energy
  • Sources of water – water, tea, coffee, soft drinks, cooked food etc.

Test	Observation	Conclusion
For Starch	If Colour turns blue black	Starch is present
For Protein	If Violet color appears	Proteins is present
For Fats	If stain on filter paper is translucent	Fats are present

• Balanced diet – Food which have nutrients like carbohydrates, proteins, fats, vitamins, minerals, dietary fibres and water in a required quantity is called balanced diet


Components of balanced diet

• Important points about balanced diet
  • Balanced diet can be obtained in our daily meals
  • Use simples serves of mixture of cereals, mixture of cereals with ragi jowar and bajra, eating fruits and green vegetables, having fermented foods, etc.
  • Avoid over cooking of food
  • Wash vegetables before cutting.
  • Cook food completely
  • Avoid eating junk food
• Undernutrition / undernourishment – Condition of nutrient is less or not available for longer time
• Overnutrition / over nourishment – Condition in which nutrients are in excess
• Malnutrition – Undernutrition or overnutrition causes malnutrition. Malnutrition causes abnormal development of body stunted growth and many such problems.
• Deficiency diseases :
  • Proteins deficiency – Causes stunted growth, face swelling, discoloration of the hair, different skin diseases, diarrhoea, etc
  • Carbohydrate deficiency – Body growth is affected
  • Mineral deficiency –
    

    Mineral deficiency	Effects
    Iron	lack of haemoglobin, lack of red blood cells, anemia, etc
    Calcium	muscular cramps, abnormal heart beat etc
    Iodine	Poor growth of body, mental retardation, goitre,etc
    Potassium	breathing difficulties, digestive symptoms, mood changes, etc

  • Vitamin deficiency –
    

    Vitamin deficiency	Effects
    Vitamin A	Poor vision, night blindness, complete blindness, etc
    Vitamin D	Bones becomes soft and weak, etc
    Vitamin B1	Beriberi, etc
    Vitamin C	Scurvy, inability of body to heal the wounds, etc/td>