Nutrition & Balanced Diet
Balanced Diet
A diet that contains all the nutrients in correct proportions.
Nutrients : Substances in food that provide energy:
Nutrient Food Source Function
Protein Meat, egg Growth & repair
Carbohydrates Bread, rice, sweets Energy
Fats/Oils Cheese, butter, oil Energy, keep us warm
Vitamins/Minerals Vegetable, fruit Bones, muscles
Fibre Orange Helps in digestion, prevents
constipation
Water Everywhere Needed for chemical
reactions
Vitamins/ minerals
Nutrient Source Function Deficiency/Disease
Vit A Carrots, fish Night vision Poor night vision
Vit B Rice, bran Brain function Poor brain function
Vit C Citrus fruits (orange, Healthy skin Scurvy (bleeding
lemon) gums, loose teeth,
delayed healing)
Vit D Milk, fish Strong bones & teeth Rickets (bones bent,
weak bones, delayed
teeth)
Calcium Green leafy Strong bones & teeth, Weak bones and
vegetables, milk muscles strength teeth
Iron Red meat Component of Anaemia (tiredness,
haemoglobin in RBC, dizzy, weak)
helps carry oxygen
Energy Storage
Glycogen fat
Short-term energy store - Long-term energy store
Stored in muscles & liver - Stored in fat cells
- Quick, breaks down quickly - Slow, breaks down slowly
- Saturated Unsaturated
Animal source Plant source
Cheese , butter olive oil, nuts, sunflower oil
bad good
Large → Small Molecules
- Protein → amino acids
- Carbohydrates → glucose (sugar)
- Fats/Oils → fatty acids + glycerol
- Digested by digestive system → soluble small molecules
Stored Carbohydrates
Stored for later use when needed:
- Plant: Starch
- Animal: Glycogen
Digestion & Absorption
Nutrients from GUT → diffuse → into Blood → transported → into Cells
Glucose is small & soluble
Anemia
What it is: Blood has fewer red blood cells or less hemoglobin.
Cause: Lack of iron, vitamin B12, folic acid, or blood loss.
Symptoms: Tiredness, pale skin, dizziness, shortness of breath.
Prevention/Treatment: Eat iron-rich foods (meat, spinach), iron/vitamin tablets.
Rickets
What it is: Weak and soft bones in children.
Cause: Lack of vitamin D, calcium, or little sunlight.
Symptoms: Bowed legs, bone pain, slow growth, weak teeth.
Prevention/Treatment: Sunlight, vitamin D and calcium foods (milk, fish, eggs).
Scurvy
What it is: Disease from lack of vitamin C.
Cause: Not eating fruits/vegetables for a long time.
Symptoms: Bleeding gums, loose teeth, easy bruising, tiredness.
Prevention/Treatment: Eat fruits like oranges, lemons, guava, or vitamin C
tablets.