Food and Nutrition
1. Why Do We Need Food?
Food gives us ENERGY to work and play. Food helps us GROW. Food keeps us HEALTHY.
'Think of food as FUEL for your body. Just like a car needs petrol to run, your body needs food to work!'
Three Main Uses of Food:
- Energy — for running, playing, studying, breathing.
- Growth — for building bones, muscles, and body parts.
- Protection — for fighting diseases and staying healthy.
2. Components of Food (Nutrients)
Nutrients are the parts of food that our body NEEDS.
| Nutrient | Function | Food Sources |
|---|---|---|
| Carbohydrates | Give ENERGY | Rice, wheat, bread, potato, sugar |
| Proteins | Help GROWTH and repair | Milk, eggs, fish, meat, dal, nuts |
| Fats | Give ENERGY (stored); keep WARM | Butter, oil, ghee, nuts, cheese |
| Vitamins | PROTECT from diseases | Fruits, vegetables, milk |
| Minerals | BUILD bones and teeth | Milk, green veggies, salt |
| Fibre | Helps DIGESTION | Whole grains, fruits, vegetables |
| Water | All body processes | Water, juices, fruits |
3. Carbohydrates — The Energy Givers
Carbohydrates give us ENERGY to work, play, and think.
'Just like a mobile phone needs charging, your body needs CARBOHYDRATES to stay active!'
Sources:
- Cereals: Rice, wheat, oats, corn, millet (bajra, jowar).
- Roots: Potato, sweet potato, yam.
- Grains: Bread, pasta, noodles.
- Sugars: Sugar, honey, jaggery.
Key Fact:
'Carbohydrates should make up the BIGGEST part of your meal. That is why we eat ROTI or RICE with every meal!'
4. Proteins — The Body Builders
Proteins help us GROW and REPAIR our body.
'When you get a CUT on your knee, proteins help HEAL it. When you grow TALLER, proteins help build new cells.'
Sources:
- Animal sources: Milk, cheese, yogurt, eggs, fish, chicken, meat.
- Plant sources: Dal (lentils), beans, chickpeas, soyabean, nuts, peanuts.
Key Fact:
'Growing children need MORE protein per kg of body weight than adults. That is why milk is so important for you!'
5. Fats — The Energy Store
Fats give us MORE energy than carbohydrates. They also keep our body WARM.
'Animals that live in cold places (like polar bears and seals) have a THICK layer of fat called BLUBBER to keep them warm.'
Sources:
- Visible fats: Butter, ghee, oil, margarine.
- Hidden fats: Cheese, nuts, egg yolk, fried foods, chocolate.
Good vs Bad Fats:
| Good Fats (Eat in Small Amounts) | Bad Fats (Avoid) |
|---|---|
| Nuts, seeds, olive oil | Deep-fried foods |
| Fish (omega-3) | Chips and packaged snacks |
| Avocado | Cakes and cookies |
6. Vitamins and Minerals — The Protectors
Vitamins and minerals protect us from DISEASES and keep our body working properly.
Important Vitamins:
| Vitamin | Good For | Sources |
|---|---|---|
| Vitamin A | Eyesight, skin | Carrot, papaya, milk, egg |
| Vitamin B | Energy, nerves | Whole grains, nuts, meat |
| Vitamin C | Immunity | Orange, lemon, amla |
| Vitamin D | Strong bones | Sunlight, milk, egg |
Important Minerals:
| Mineral | Good For | Sources |
|---|---|---|
| Calcium | Strong bones and teeth | Milk, cheese, green veggies |
| Iron | Healthy blood | Spinach, beetroot, apple, meat |
| Iodine | Thyroid function | Iodised salt, fish |
'Vitamin D is called the SUNSHINE vitamin because our body makes it when we are in SUNLIGHT!'
7. Fibre and Water
Fibre:
Fibre is the INDIGESTIBLE part of plant food. It helps in DIGESTION.
'Sources: Whole wheat, brown rice, oats, fruits with skin, vegetables, nuts, seeds.'
'Fibre acts like a BROOM for your digestive system — it sweeps everything clean!'
Water:
Water makes up about 70% of our body weight.
| Importance of Water | Why |
|---|---|
| Digestion | Helps break down food |
| Temperature control | Sweating keeps us cool |
| Waste removal | Urine removes waste |
| Blood | Carries nutrients through the body |
'Drink at least 6-8 GLASSES of water every day. More if you are playing or exercising!'
8. Balanced Diet
A BALANCED DIET includes ALL the nutrients in the RIGHT amounts.
'A balanced diet is like a TEAM — every nutrient has a role, and they all work together. No single food gives you everything!'
My Plate — What a Balanced Meal Looks Like:
| Portion | Food Type | Nutrient |
|---|---|---|
| 1/4 plate | Rice, roti, bread | Carbohydrates |
| 1/4 plate | Dal, meat, eggs, paneer | Proteins |
| 1/2 plate | Vegetables and fruits | Vitamins, minerals, fibre |
| Small amount | Ghee, butter, oil | Fats |
| 1 glass | Milk or buttermilk | Calcium, protein |
9. Food Preservation
Preservation methods keep food FRESH for a LONGER time.
| Method | How It Works | Example |
|---|---|---|
| Refrigeration | Keeps food COLD — slows bacteria | Milk, vegetables |
| Freezing | Makes food VERY cold — stops bacteria | Meat, ice cream |
| Drying | Removes WATER — bacteria need water | Raisins, dried fish |
| Salting | Salt kills bacteria | Pickles, fish |
| Sugaring | Sugar preserves fruit | Jam, jelly |
| Pickling | Vinegar/oil preserve food | Mango pickle |
| Canning | Sealed in AIRTIGHT containers | Canned beans, tuna |
| Boiling | Heat kills bacteria | Pasteurised milk |
10. Common Mistakes
- Skipping breakfast: 'Breakfast is the most important meal. After sleeping all night, your body needs ENERGY to start the day. Never skip breakfast!'
- Eating only junk food: 'Junk food has EMPTY calories — lots of fat and sugar but NO nutrients. It fills your stomach but does NOT nourish your body.'
- Believing all fats are bad: 'Your body NEEDS some fat. The key is eating HEALTHY fats in SMALL amounts.'
- Not drinking enough water: 'By the time you feel THIRSTY, you are already slightly dehydrated. Drink water regularly, even if you don't feel thirsty.'
11. Key Facts to Remember
- 'Carbohydrates give energy. Proteins help growth. Fats store energy and keep us warm.'
- 'Vitamins and minerals protect us from diseases.'
- 'A BALANCED DIET includes all nutrients in the right amounts.'
- 'Water makes up about 70% of our body.'
- 'Food PRESERVATION methods keep food fresh longer.'
12. Self-Test
Q1: Name the three main nutrients and their functions.
Q2: Why is milk considered a complete food?
Q3: What is the difference between a vitamin and a mineral?
Q4: Name two sources of Vitamin C. Why is Vitamin C important?
Q5: What is a balanced diet?
Q6: How does drying preserve food?
Q7: Which nutrient helps in digestion and where do we get it?
Q8: Why should we not eat too much fried food?
Answers:
A1: Carbohydrates (energy), Proteins (growth and repair), Fats (store energy, keep warm). A2: Milk contains carbohydrates, proteins, fats, vitamins, calcium, and water — almost all nutrients needed by the body. A3: Vitamins are organic compounds made by plants and animals. Minerals are inorganic elements from soil and water. A4: Orange and lemon. Vitamin C boosts IMMUNITY and helps fight diseases. A5: A diet that contains all nutrients (carbohydrates, proteins, fats, vitamins, minerals, fibre, water) in the RIGHT amounts. A6: Drying removes water from food. Bacteria and fungi need water to grow. Without water, food does not spoil. A7: FIBRE helps digestion. Sources: whole grains, fruits, vegetables, nuts. A8: Fried foods contain too much FAT (bad fats). Eating too much can lead to weight gain and health problems.
