Food Groups And Sources

Food Groups and Sources – Carbohydrates, Protiens And Fats

Food is one of the basic needs of life. We need food in the same way a car needs fuel. It gives us energy. Our body needs energy not only to walk or exercise but also for all other activities such as growth and protection from diseases.

We get food from plants and animals. Wheat, rice, vegetables and fruits come from plants. Fish, meat, eggs, milk and its products such as butter, yoghurt and cheese are obtained from animals

The chemical substances which are needed by our body for various purposes are present in different foods (Figure 3.1). The major chemical components of food are listed below:

 1. Carbohydrates       2. Proteins         3. Fats

 4. Vitamins                5. Minerals        6. Water

Carbohydrates

Carbohydrates from fruits, Carbohydrates are the most important source of energy for our body. These are the fuels that keep our bodies working. It is also necessary for the proper functioning of the brain, heart, kidneys, and nervous system. Most carbohydrates we eat come from plants (Figures 3.2, 3.3).

Sugar is a carbohydrate found in fruits, honey, milk, and table sugar. Foods such as wheat, rice, maize, barley, and potatoes are rich in carbohydrates.

Proteins

Proteins are the building materials for our body parts, such as muscles, brain, blood, skin, hair and bones. These are also essential for growth and repair of damaged body parts. Proteins are obtained both from animal and plant foods. Meat, fish, eggs, milk and milk products are rich sources of animal proteins, while pulses, nuts, seeds, peas and beans are rich sources of plant proteins (Figure 3.4).

Fats

Like carbohydrates, fats also provide us energy. They give more energy as compared to carbohydrates and proteins. These are stored under the skin to protect the body from temperature changes (Figure 3.5).

Fats protect our major organs such as heart, kidneys and intestines from injury.

Fats are obtained from animals as well as plants (Figure 3.6).

Animal sources of fats are ghee, butter, fats of meat, fish oil, etc. Vegetable sources of fats are various vegetable oils such as olive oil, corn oil, coconut oil, mustard oil (sarson), etc.

Vitamins, Minerals And Water

Vitamins, Minerals And Water

Vitamins

Vitamins are needed in small amounts for the normal functioning of our body. They help in keeping our eyes, bones, teeth and gums healthy. Unlike carbohydrates, proteins and fats, vitamins do not provide energy, but help in regulating many functions of the body. Vitamins are also called protective foods because they are essential for fighting against certain diseases

Vitamins are of different kinds such as vitamin A, B, C, D, E and K, each of which has a specific function in our body. Sources of vitamins are leafy green vegetables, fruits, meat, seafood, eggs, milk, etc. (Figure 3.7).

Minerals

Minerals perform many functions in our body such as formation of bones, teeth and blood cells. They also play an important role in our growth. Examples of minerals include calcium, iron, iodine, fluorine, phosphorus, potassium, zinc, sodium, etc. Minerals are found in green vegetables,fruits, milk, eggs, etc. (Figure 3.8).

Water

Although, water does not give us energy, it is the most important component of food to maintain proper body functions. It is the main component of the blood, urine and sweat of our body. It helps in transporting substances inside our body and maintains body temperature through sweating. We should take eight to ten glasses of water daily

No one can live for more than a few days without water. Water is also obtained from foods such as watermelon, milk, juices, etc. (Figure 3.9).

Balanced Diet And Unbalanced Diet

Balanced Diet And Unbalanced Diet

Balanced Diet and its Importance

We eat different types of food everyday. These may be wheat, rice, pulses, vegetables, fruits, meat, milk, curd, etc. which contain various nutrients (Figure 3.10). These nutrients provide energy to our body for performing different functions. As we have learnt that some food items are rich in proteins while others are rich in carbohydrates, fats, vitamins or minerals. So, it is necessary to select different food groups in proper amounts so that our body may get all the required nutrients to remain healthy and develop resistance to diseases. Nutrient requirement varies from person to person.

It depends on age, gender and nature of work they do. A diet that contains proper amounts of all the necessary nutrients required for healthy growth and activity is known as ‘Balanced Diet’

Unbalanced Diet and its Harms

An unbalanced diet is unhealthy as it usually lacks some nutrients and is not in the right quantities to ensure good health and satisfy body needs. An unbalanced diet may cause deficiency of some nutrients. Deficiency of proteins affects the growth. Lack of vitamin A affects the vision. Deficiency of vitamin C leads to bleeding of gums (Figure 3.11 a). Without enough vitamin D, a person can develop weak and bent bones (Figure 3.11 b).

Food Pyramid

Food Pyramid

A food pyramid is a chart that helps us in choosing our daily food. It shows food which we should eat from each group everyday. The food pyramid helps people to select foods that supply all the nutrients they need. Foods that contain the same nutrients belong to a food group. The base of a pyramid shows what we should eat the maximum. As it goes up it shows what we should eat the minimum. Food pyramid is divided into six food groups as shown in Figure 3.12.

Figure 3.12. Food pyramid

Personal Hygiene

Personal Hygiene

Personal hygiene may be described as the principle of maintaining cleanliness of the body parts like head, hair, ears, face, eyes, nose, neck, teeth, hands, feet and skin

Basic Principles of Hygiene

Wash your hands: Wash your hands using clean water and soap before eating, after visiting toilet and touching unclean objects so that you get rid of germs

Take a bath: Take a bath or shower every day to keep all parts of your body clean.

Brush your teeth: Brush your teeth twice a day, once in the morning and then before going to bed.

Brush your hair: Wash your hair often. Brush hair using a clean comb. Do not share comb with others.

Care of nose: Always keep your nose clean. Wipe the nose using soft cotton cloth. Do not put fingers or any object in your nose.

Care of eyes: Clean your eyes gently with water. Never read in dim light.

Care of ears: Always keep your ears clean. Remove wax from ears using cotton buds. Do not put anything in your ears like fingers, hairpins, etc. Clean your ears gently while bathing.

Wear clean clothes: Always wear clean, dry, neat, tidy and seasonal dress.

 Care of feet: Keep your feet clean and wash them daily. Always wear shoes while going out

Care of nails: Trim nails weekly. Keep nails short and clean. Do not bite your nails