The document outlines the six essential nutrients needed for a healthy diet: carbohydrates, proteins, fats, vitamins, minerals, and water. It provides examples of food sources for each nutrient and their basic functions. Carbohydrates and proteins are the main sources of energy, while fats are categorized as good or bad depending on their effects on health. Vitamins and minerals regulate chemical reactions and support bone/organ functioning. Finally, water is critical for regulating body temperature and transporting nutrients throughout the body.
3. The components in food that nourish our body are known as nutrients.
A healthy meal contains six essential nutrients.
Carbohydrates.
Proteins.
Fats.
Vitamins.
Minerals.
Water.
4. Carbohydrates
It is the main source of energy and warmth.
Our daily diet should contain 40 to 50 percent of carbohydrates.
Some of the main source of carbohydrates are:
Rice
Cereal
Bread
Pasta
Potatoes
Corn
5. Proteins
They help the body in building and repairing muscles and tissues.
They help the body to grow and be strong.
Our daily diet should contain 10 to 15 percent of proteins. .
Meat
Fish
Milk
Cheese
Egg
Bean
6. Fats
There are two types of fats- Good or Bad.
Good fat- Help to lower the blood pressure, cholesterol and chances of
getting heart diseases.
Peanut oil
Olive oil
Vegetable oil
Walnuts
Cod water fish
7. Bad fat- They increase the risk of heart diseases.
The daily intake of fat should not be more than 25 to 30 percent because
too much of fat makes us unhealthy.
Cookie
Cake
French fries
Fried foods
8. Vitamins
They regulate the chemical reactions going on in the body. The different
types of vitamins- A, B, C, D, E and K.
Our body cannot produce vitamins, so they must be obtained by eating a
healthy diet.
Green vegetables
Rice
Orange
Kiwi
Tomato
9. Minerals
They help in digestion, heart functioning and bone formation.
Minerals make up for the 4 percent of our total body weight.
There are at least 60 minerals in our body like Calcium, Sodium,
Magnesium and Phosphorus.
Milk
Egg
Yoghurt
Banana
Legume
10. Water
It controls our body temperature and carry the nutrients.
60 to 70 percent of our body is made up of water.
We should drink minimum 8 glasses of water everyday.
We should not drink Tea, Cola and Coffee as it is not good for our health.
We should also drink other fluids like Juice, Milk and Soup.