Food and Health: Nutrition & Well-being

Food and health stand in close relation. Food provides us with energy to grow, play, work and stay healthy since our bodies need certain nutrients to stay free from diseases. Eating the right food in proper amounts ensures a healthy body and mind.

Fun Fact:
Did you know that your brain uses about 20% of the energy that comes from the functions of food? Therefore, the healthier you eat, the more focused you get.

Components of Food

Food contains varied things that are beneficial to health. Such can be categorised into:

1. Carbohydrate

• Daily activity energy resource

• Rice, bread, potatoes, and fruits.

• An athlete must eat carbohydrates before racing to be re-energised.

Fun Fact: Bananas are the "nature’s energy bar" because the fruit gives instant energy.

2. Proteins

• Assist in the growth and repair of body tissues.

• Eggs, fish, milk, pulses, and nuts are the foods rich in proteins.

• Bodybuilders include protein shakes in their menu to increase muscle mass.

Fun Fact: Your hair and nails are made up mostly of keratin.

3. Fats

• Long-term energy and warmth to the body.

• Butter, cheese, nuts, and several oils are good sources of fats.

• Eskimos eat heavy, fat-containing fish to keep warm in extreme temperatures.

Fun Fact: Fats are not always disgusting. Avocados are loaded with some of the most beneficial fats for your heart.

4. Vitamins

• Keep diseases away from the body and help in various ways that are basic to body sciences.

• Examples: Vitamin A (carrots), Vitamin C (oranges), and Vitamin D (these are from sun's rays and from milk).

• Eating oranges hastens the recovery from colds due to Vitamin C. 

Fun Fact: Your eyes will sparkle better in the night with carrots – they contain Vitamin A.

5. Minerals

• Strengthens bones, teeth, and other physical systems.

• Of Calcium (from milk), Iron (from spinach), Potassium (from bananas).

• Milk should be drunk daily by kids to grow tall and strong.

Fun Fact: Some of the minerals in your body should have you building a teeny nail!

6. Water

• Our body contains 70 percent water.

• Water is essential on hot summer days to prevent dehydration and keep you cool.
  
  

Balanced Diet

A balanced diet consists of all the nutrients in the appropriate ratios that one would require for being fit and active.

So, what in particular does a balanced diet include?

• Carbohydrates (50-60%)
• Fat (20-30%)
• Proteins (10-15%)
• Vitamins and Minerals (very small amounts).

Real-life Example: Take, for instance, a traditional Indian meal which provides most of the balanced diet: rice, lentils, butter-made chole, chapati, and some vegetables, but no sweets. 

Fun Fact: You should always tend toward colorful fruits and vegetables as they come loaded with nutrients.

Balanced Diet and Junk Food

Real-Life Example: Replacing a bag of fries with some almonds is a better selection.

Fun Fact: Eating too much of junk food can leave you exhausted since it is short on vital vitamins.

Significance of Certain Nutrients

Calcium:

• Develops teeth and bones that are strong.

• Green leafy vegetables; cheese, yogurt, and milk.

• Consuming a glass of milk every morning aids children in grow taller.

Fun Fact: 99 percent of the calcium in your system is housed in your teeth and bones.

Iron:

• Assists in producing enough red blood cells in the body to transport oxygen.

• Resources: beans, lentils, and spinach.

• Everyday use: Regular spinach consumption help one to avoid anemia.

Fun Fact: Iron-rich foods are what give Popeye in cartoons his strength.

Daily Nutritional Requirements

Fun Fact: Eating a colourful plate of food ensures you meet most of your nutritional needs.

Pointers for Good Nutrition

• Make sure every meal has fruits and veggies.

• Every day, consume lots of water.

• Stay away sugars drinks and snacks.

• Have normal breaks to eat.

• Cut back on consumption of fast food stuff.

Real-life example: A good breakfast option is beginning your day with a bowl of oats and fresh fruits.

Fun Fact: Regular breakfast eaters score higher in school.

Healthy Snacks

• Fruit salad

• Yogurt with nuts

• Whole-grain sandwiches

• Smoothies

• Baked sweet potato chips

Real-Life Example: Instead of eating candy, try a bowl of fresh berries for a sweet yet healthy snack.

Fun Fact: Healthy snacks keep your energy levels steady throughout the day.

 

Low-Carb Diet

 A low-carb diet reduces carbs and emphasises fats, fibre, and proteins. Although more appropriate for adults, children need to have enough carbohydrates for energy yet avoid excessive sugar.

Real-life Example: Switching white bread for whole-grain bread is a simple way to lower your carbohydrate intake.

Fun Fact: Low-carb diets can help control blood sugar levels.

Heart healthy diet

Eat foods high in good fats, such as nuts and fish, and avoid those high in salt and poor fats, such as fried snacks and processed meats, to help your heart remain healthy.

Real-life Example: A heart-healthy diet consists of grilled fish served with steamed vegetables.

Fun Fact: Walnuts have small heart shapes and are excellent for cardiovascular health.

Common Vitamins and Their Functions

Fun Fact: Your body can make Vitamin D from sunlight, so spending time outside is healthy.

Diseases and Conditions

Skipping meals or eating unhealthy food can cause serious health problems:

• Overconsumption of fast food leads to obesity.

• Anaemia--iron deficiency.

• Weak bones result from vitamin D or calcium absence.

Real-life Example: Combining good eating with daily exercise keeps obesity at bay.

Fun Fact: Laughter is healthy and can strengthen your immune response.

Things you have learnt!

• Food provides us with energy and nourishes our body.
• Carbs provide energy while proteins facilitate growth and fats keep us warm.
• Animals have to consume Vitamin and Minerals that protect us from diseases.
• Water aids in digestion and helps to keep us cooler.
• A balanced diet means consuming all the nutrients in the right quantity.