A balanced diet provides all necessary nutrients in proper amounts. It depends on factors like age, sex, lifestyle and needs. Nutrients include carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates provide energy while proteins aid growth and repair. Fats also produce energy. Vitamins and minerals help various bodily functions. A balanced diet supplies sufficient calories for one's activity level to avoid malnutrition.

1. Nutrition
Jegatheeswari karthik

2. Important definitions
Nutrition - Supply of the essential organic and inorganic chemical compounds.
Nutrients - Chemical compounds ( Carbohydrates, Proteins…..)
Food - Any substance which we eat or drink provide nutrients.
Diet - The combination of food items which we eat in our meals.
Meal - Is the food taken at one time to satisfy appetite.
Appetite - Is the desire to eat
Hunger - Is the uneasy situation due to lack of food.

3. Balanced diet
Is one which contains all the principal
constituents of food in proper quantity for a
particular person.

4. Balanced diet of a
particular person
depends upon
● Age of a person
● Sex of individual
● Life style
● Nature of work
● Special need of a person

5. Need of nutrition
1. Growth
2. Repair
3. Energy
4. Maintenance
5. Provision of raw materials ( Enzymes, Hormones)
6. Protection

6. Classes of nutrients
● Carbohydrates
● Fats
● Proteins
● Mineral salts
● Vitamins
● water

7. Carbohydrates
● Made up of C,H,O
● H and O in the ratio of 2:1
● Oxidized in the cells to release energy.
● Sugar, starch, cellulose….
● Principal energy source
● I mole of glucose releases 686 Kcalories of energy.

8. Sugars
● Soluble in cold water
● Sweet in taste
● Categories in our food
1. Monosaccharides
2. Disaccharides

9. Monosaccharides
● Simple or single sugars ----- C6H12O6
● Straightaway absorbed into the body
● Glucose - Grape sugar , common in all organisms
● Fructose - Fruit sugar , common in plants
● Galactose - Milk sugar , found in milk

10. Disaccharides
● Double sugars C12H22O11
● Require digestion
● Sucrose - commercial sugar - sugarcane, sugar beet - Glucose
and Fructose.
● Maltose - Malt sugar - Two Glucose molecules.
● Lactose - Milk sugar - Glucose and Galactose

11. Starch
● Insoluble carbohydrate
● In plants, carbohydrates are stored in this form
● Chief sources - Potatoes, Grains, Bread
● (C6H10O5)n - Polysaccharide

12. Cellulose
● Insoluble polysaccharide
● Found in cell walls of plants
● Unused in our body
● Roughage - for proper functioning of gut

13. Roughage
● Animals cannot digest cellulose
● It is fibrous in nature
● It absorbs lot of water and retain it.
● It prevents constipation by making faecal matter soft
● It helps the movement of undigested food in intestine
easy.
● It stimulates the muscle contractions of intestinal wall

14. Sources of Roughage
● Vegetables,- cabbage
● Fruits
● Corn
● Half- crushed wheat

15. Glycogen
● Insoluble polysaccharide.
● Stored in animals - mainly in liver and
also in muscles.

16. Fats
● Made up of C,H,O - Butter, Cream, Vegetable oil are rich in fats
● Oxygen content is very less . Mostly it is made up of
Hydrocarbons.
● Produce more energy than carbohydrates- 100 ATP
● I mole of fat releases 9.45 K calories of energy.

17. Functions of fat
● Produces energy
● Important storage form of food
● Solvent for fat-soluble vitamins
● Insulation

18. Proteins
● Made up of C,H,O,N….. S, P
● Made up of Amino acids
● Growth and repair of body cells
● In case of emergency, oxidized to release energy
● Meat, Fish, Cheese, Nuts and Beans

19. Deficiency of protein
● Kwashiorkar
● Marasmus

20. Kwashiorkar
● Affect young children
● May die before five years
● Due to Lack of mother’s milk

21. Symptoms of
Kwashiorkor
● Underweight, Belly protruding out
● Skin become dark and scaly
● Stunted growth
● Loss of appetite
● Repeated diarrhoea
● Enlarged liver and anaemia
● Oedema

22. Control and treatment
● Protein rich diet (Pulses, milk, egg meat….)
● Mixed diet ( Wheat, Gram, Peanuts, soybean ,
Jaggery)

23. Marasmus
● Affects below one year
● Due to the deficiency of carbohydrates, fats
and proteins in the diet.
● Caused due to sudden stoppage of breast
feeding.

24. Symptoms
● Less body weight
● Very weak body (Degenerations)
● Skin loosely folded
● Thin face, thinning of limbs
● Retarded physical and mental growth
● Ribs appear prominent

25. Control and treatment
● Diet rich in protein and carbohydrates

26. Differences between
Kwashiorkor and Marasmus
.
Kwashiorkor Marasmus
Affects children from 1-5 yrs of age Affects children of one year of age
Due to deficiency of protein in the diet Due to deficiency of carbohydrates, proteins
and fats in the diet
Oedema of legs and face No oedema
Skin become dark and scaly No darkening of skin
No degeneration of muscles Degeneration of muscles

27. Minerals
● Minerals are naturally occurring inorganic nutrients found in the soil and food that
is essential for the proper functioning of animal and plant body.
● Minerals are divided into two types.
1. Macronutrients - Macro means large Ca, Na, K, P, S, Mg, Cl
2. Micronutrients - Micro means small Fe, , Cu, Zn, I, Fl, Mn, Mo
Macronutrients are required in larger concentration.
Micronutrients are required in smaller concentration

28. Mineral salts
● Na obtained from table salt
● Regulates acid-base equilibrium
● Deficiency
1. Muscular cramps
2. Nerve impulses do not get transmitted
● Green vegetables and fruits are rich in minerals.

29. Calcium
● For Strengthening of bones and Enamel
● Calcium is required for clotting of Blood
● Muscle contraction
● Deficiency leads to Rickets, Poor skeletal
growth
● Milk, meat, eggs, fish, pulses, vegetables …..

30. Phosphorous
● Phosphorous is required in various chemical reactions. ( ATP Production)
● Synthesis of nucleic acid, ATP, NADP, bones, enamels, for muscle
contraction, conduction of nerve impulse
● Deficiency leads to soft bones
● Dairy products, meat , egg

31. Potassium
● Nerve and muscle activity, fluid balance, secretion of
neurotransmitter
● Deficiency – Nerve impulses do not get transmitted
● Banana, potato and citrus fruits

32. Magnesium
● Bone and tooth structure ,
● Synthesis of enzymes
● Deficiency leads to increased irritability of nervous system
● Vegetables, whole grains, nuts , sea foods and meat

33. Sulphur
● Present as sulphate
● Component of protein and co-enzymes
● Deficiency leads to skin problems
● Dairy products, garlic, onion radish, meat and egg

34. Chlorine
● Water balance, secretion of HCl in gastric juice
● Deficiency leads to muscular cramps

35. Micronutrients -Iron
● Forming Haemoglobin
● Associated with oxidation-reduction reactions
● Deficiency leads to anaemia
● Green leafy vegetables, liver……

36. Iodine
● Secretes hormone called Thyroxine
● Thyroxine is a Iodine containing protein
● Needed for Proper working of thyroid
● Deficiency leads to Goitre.
● Deficiency leads to Cretinism in children
● Sources; vegetables, mineral water

37. Cretinism
● Causes abnormal development in an infant
● It causes both physical and mental retardation.

38. Cobalt
● Development of RBC
● Component of vit. B12
● Deficiency leads to pernicious Anaemia
● Is a condition that results in the lack of vit.B12 due to the
low absorption and further leads to unhealthy RBCs
● Milk, pulses, cereals, liver and meat

39. Copper
● Production of melanin
● Cell oxidation
● Synthesis of enzymes
● Deficiency of copper leads to loss of body weight and
anaemia.
● This condition can be avoided by taking foods like Nuts,
legumes, liver, kidney

40. zinc
● Synthesis of enzymes
● Carbon dioxide transport in blood
● Deficiency leads to retarded growth, skin lesions, albinism
● Albinism is a group of inherited disorders that results in little or no production of
the pigment melanin, which determines the color of the skin, hair and eyes.
Melanin also plays a role in the development of certain optical nerves, so all forms
of albinism cause problems with the development and function of the eyes.
● Nuts, meat, liver, cereals, pulses

41. Fluorine
● Component of tooth enamel and bone
● Deficiency leads to dental decay
● Water , milk

42. Manganese
● Bone development,
● nitrogen metabolism
● Deficiency leads to poor bone development
● Vegetables

43. Molybdenum
● Nitrate assimilation
● Deficiency leads to slight retardation of growth
● Pulses, cereals, meat

44. Vitamins
● Are chemical substances needed in minute quantities.
● Helps to maintain a healthy body
● It acts as catalysts or enzymes in some chemical
reactions
● Each vitamin has some special functions.

47. Vitamin A (Retinol)
● .

48. Deficiency of vit.A
1. Night blindness- Poor vision in dim light
2. Xerophthalmia - Dryness of Cornea and Ulceration

50. Vitamin D (Calciferol)
● Helps the body to use Calcium and Phosphorous to form
the bones and teeth.
● Fish, liver oils, milk and eggs are the rich source of vit.D.

51. Deficiency of vit.D
1. Rickets in children – Bones turns soft
2. Osteomalacia in adults

52. Vit.E(Tocopherol)
● It prevents oxidation of Vit.A.
● Vitamin E is a fat-soluble vitamin with antioxidant qualities that helps keep your
immune system strong.
● Deficiency includes,
• Difficulty with walking or coordination
• Muscle pain or weakness
• Visual disturbances
• General unwellness
• Nuts and seeds, such as almonds, sunflower seeds, peanuts, and peanut butter,
whole grains, vegetable-based oils, especially olive and sunflower, leafy vegetables,
eggs, fortified cereals, kiwi, mango are the foods rich in vit.E

53. Vit.k (Phylloquinone)
● Needed in normal clotting of blood.
● Deficiency leads to Haemorrhage.
● It is the condition that delays in clotting time.
● The foods that rich in vit. K includes leafy green
vegetables, specially cabbage and spinach.
● It is also synthesized in intestines.

54. Water soluble vitamins
B and C
1. B1 (Thiamine)
2. B2 (Riboflavin)
3. B3 (Niacin)
4. B5 (Pantothenic acid)
5. B6 (Pyridoxine)
6. B11(Folic acid)
7. B12(Cobalamine)

55. B1 (Thiamine)
● It increases growth and appetite
● Helps in digestion
● Helps in the functioning of nervous system
● Its deficiency leads to Beri-Beri
● Beri-Beri leads to degenerative changes of the nerves
● It also leads to muscle weakness.
● Whole grains, yeast, liver and eggs are rich in vit.B1.

56. B2 (Riboflavin)
● Regulates oxidation of food
● Its deficiency leads to irritation in eyes and the skin
● It leads to intestinal disorders
● It also leads to inflammation of the tongue.
● Milk, yeast, liver, green vegetables and eggs are rich in
vit.B2.

57. B3 (Niacin)
● It promotes health of the skin.
● It promotes health of the nervous system.
● Its deficiency leads to Pellagra
● It leads to Dermatitis
● It also leads to loss of memory, diarrhoea, skin lesions,
rashes.
● Milk, groundnut, liver, whole grains and eggs are rich in
vit.B3.

58. B5 (Pantothenic acid)
● Animals mostly need pantothenic acid in order to synthesize the
coenzyme-A (CoA), as well as to synthesize and metabolize
carbohydrates, proteins, and fats.
● It is extremely beneficial for human life as it facilitates the body
in breaking down food i.e. complex carbohydrates into simple
forms of sugar i.e. glucose, and fats and proteins which in turn
provides energy for carrying out various bodily activities.
● It also helps in making new red blood cells, synthesize
cholesterol and a wide number of hormones in the adrenal
glands.
● Its deficiency leads to Fatigue and loss of coordination.

59. B6 (Pyridoxine)
● It is needed for the interconversion of amino acids.
● Its deficiency leads to skin problems.
● It leads to nerve disorder.
● Meat, fish and eggs are rich in vit.B6.

60. B11(Folic acid)
● It is needed for the synthesis of haemoglobin.
● Its deficiency leads to anaemia.
● It leads to blood deficient in RBC, low haemoglobin in
total volume.
● Liver and leafy vegetables are rich in vit.B11.

61. B12(Cobalamine)
● It is needed for the normal functioning of red blood cells.
● Its deficiency leads to pernicious anaemia.
● It also leads to degeneration of spinal cord.
● Meat, liver, milk, cereals and pulses are rich in vit.B12.

62. Vit.C- Ascorbic acid
● It promotes functioning of capillary walls.
● Its deficiency leads to scurvy.
● It also leads to increased susceptibility to infections
● Citrus fruits, tomatoes are rich in vit.C.

63. Water
● .

64. Water
● Acts as a solvent for organic and inorganic substances
● Used to produce digestive juices
● Helps in transportation of digested foods and oxygen
throughout the body
● Used in the excretion of soluble wastes
● Involved in the maintenance of body temperature
● Water loss from the body is in the form of sweat, urine and
as water vapour in breath.
● It is replaced by drinking liquids

65. Roughage
● Roughage is the portion of plant foods, such as whole grains,
nuts, seeds, legumes, fruits, and vegetables, that your body
can’t digest.
● However, it’s an important food source for the beneficial
bacteria in your gut.
● It may also aid weight management and decrease certain risk
factors for heart disease.

67. Balanced diet
● A balanced diet is a diet that contains all the principal constituents of
food in proper quantity.
● A calorie is the amount of heat needed to raise the temperature of one
gram of water by one degree Celsius
● it's a unit of measurement. A calorie measures the amount of energy in
the food and beverages that we consume. We all need this energy to
live and stay healthy. Everything we do relies on the energy that comes
in the form of calories.

68. ● If the daily intake of food doesn’t
provide enough Kcal, the person
lose weight.
Category of people Requirement of Kcal/day
An adult labourer 3500
A clerk 1800-2500
A child labour 1100
A adult lying at rest 1600
A woman at complete rest 1450
Malnutrition is the condition in which a person suffers due to lack of
one or more essential elements of food.