Nutrition and Functions of Food

Balance Food and Major Food Groups

• Seven food substances: dietary fibre, water, minerals, proteins, vitamins, fats, and carbohydrates
• Food provides energy, supplies body-building nutrients, and offers protective functions

Functions of Food

• Energy function: provides energy for bodily activities, maintains body temperature, and supports muscle activity
• Body-building function: provides nutrients for growth and development, replacing worn-out tissues
• Protective function: supplies essential nutrients in minute quantities, each performing a specific task in the body

Energy-Yielding Foodstuffs

• Examples: cereals, starchy vegetables, pulses, nuts, sugars, and oils
• These foodstuffs supply energy and are hence known as "fuel-food"

Body-Building Foodstuffs

• Examples: milk and its products, meat, fish, eggs, legumes, pulses, dried beans, peas, and nuts
• These foodstuffs contain a satisfactory amount of nutrients needed to build and replace body tissues

Balanced Diet

• A diet that includes a variety of foodstuffs in suitable proportions to carry out the three functions of food
• A balanced diet provides all nutrients in required amounts and proper proportions, supporting normal growth and development

Food Pyramid Nutrients

• Two types of nutrients: macronutrients (proteins, carbohydrates, fats) and micronutrients (minerals and vitamins)

Macronutrients

• Proteins: help in tissue and muscle building, boost immunity, maintain fluid balance, and aid in healing
• Sources: milk and milk products, soybean, beans, dals, egg, chicken, fish
• Carbohydrates: provide energy, necessary for proper working of brain, heart, and nervous tissue
• Sources: wheat, oats, bran, vegetables, whole cereals and pulses, fruits
• Fats: provide energy, transport vitamins A, D, E, and K, and insulate vital organs
• Sources: olive oil, rice bran oil, soyabean oil, groundnut oil, mustard oil

Micronutrients

• Minerals: present in small amounts, about 4% of human body weight, and play important roles in metabolism
• Examples: phosphorus, sodium, chromium, cobalt, copper, fluorine, iodine, iron, and zinc
• Vitamins: essential for normal growth and development, and preventing deficiency diseases

Water

• The most important nutrient, involved in every bodily function, making up 70-75% of total body weight
• Helps maintain body temperature, metabolize body fat, aids in digestion, and flushes toxins from the body
• Recommended daily intake: 10-12 glasses

Dietary Supplements and Physical Exercise

• Benefits of dietary supplements: enhance immune system, antioxidants, reduce risk of chronic diseases, and improve overall health
• Benefits of physical exercise: daily 30-45 minutes of exercise or 3-4 hours per week, can be of any type (walking, jogging, swimming, etc.)