all about balanced diet and nutrients

1. What is a balance diet?
A balanced diet consists an adequate amount
of all the nutrients required by the body to
grow, remain healthy, and be disease-free. In
addition, a healthy, balanced diet provides the
necessary energy requirement, protects
against vitamin, mineral, and other nutritional
deficiencies, and builds up immunity.

2. The components of a balanced diet
can be broadly categorized into
macro and micronutrients.
Macro
nutrients
.
Micro
nutrient
s.
-Vitamins,
-Minerals
-Antioxidants.
(Compounds that help
protect the body’s cells
from damage caused by
free radicals. They are
often found in fruits,
vegetables, and certain
-Carbohydrates,
-Proteins,
-Fats,
-Water,
-Fiber.

3. Carbohydrate
s.
What are
carbohydrates?
Carbohydrates is a type of a molecule that contains
carbon, hydrogen, and oxygen. They are the body’s
primary source of energy and the brain’s preferred
energy source.
Carbohydrates are divided into simple
carbohydrates which include fructose, lactose,
and glucose and into complex carbohydrates
which include starch(amylose and amylopechry)
Main
function

4. Carbohydrate
s.
Simple
carbohydrates
(monosaccharides)
Complex
carbohydrates
(polysaccharides)
(polysaccharides are made
up of multiple sugar units.)
Sources:
-Fruits’
-Milk
-Milk
products
Sources:
-Peas,
-Beans,
-Whole
grains,
-
Vegetable
s.
(these are single
sugar units)

5. Effects of carbohydrate
deficiency
-Brain fog,(Brain fog is characterized by confusion,
forgetfulness, and a lack of focus and mental clarity.)
-Fatigue,(A feeling of constant exhaustion, burnout or
lack of energy.)
-Nausea,(Feeling an urge to vomit.)
-Constipation(A condition in which a person has
uncomfortable bowel movements.)
-Dizziness,(A term used to describe a range of
sensations, such as feeling faint, woozy, weak, or
unsteady.)
-Weakness,(The state of being weak.)

6. Protei
n.
What are proteins?
Proteins are naturally occurring extremely
complex molecules that consist of amino acid
residues joined by peptide bonds. Proteins are
critical for the functioning of the body, the
make up most of the body structure. Proteins
make up about 42% of the dry weight of our
bodies. All solid non-fat parts of your body are
made up of proteins, including your bones.

7. The language of
life.
It all begins with amino acids, tiny organic molecules, they are the alphabet of the language
of life. There are 21 different ones, like different letters. If you put around 50 of them
together, they form a protein, which in the language of life is a word, and if you put many of
these protein words, you get a sentence called a biological pathway. For example, if your cell
needs to break down sugar with the language of life, it may take the amino acids for the
letters b, r, e, a, and k, to form break. Then combine this protein word with other protein
words to form a biological pathway “sentence” that means “break down sugar”. In the human
language, 8,000 words are needed to speak well, but in the language of life, there are
estimated 2,0000. An average English word has 5 letters, human proteins have an average of
375 amino acids. The longest protein have more than 30,000. DNA is needed to arrange the
proteins, a long sequence of instructions. Around 1% of the DNA is made up of genes-which
are basically dictionaries that are protein dictionaries that contain all the words of the
language of life your cells speak. Amino acids make chains of proteins but due to slightly
different charges, they fold on themselves. This folding process makes these string into 3D
structures. Shape is everything in the world of proteins. They are like Lego pieces that can
snap together, dismantle, and build complex micro-machines that use energy to do work And

8. Sources of
proteins:
1-Eggs,
2-Meat,
3-Lentils,
4-Chia seeds
5-Beans,
6-Peanut butter,
7-Almonds,
8-Seafood

9. Effects of protein
deficiency:
1-Stunted growth(It indicates that a child has failed to
reach his/her growth potential)
2-Muscle weakness(It is when full effort doesn’t produce
a normal muscle contraction or movement)
3-Edema(Swelling of skin caused by too much fluid
trapped in the body’s tissue)
4-Fatty liver(The build up of excess fat in the liver cells)
5-Weak immunity(The compliment system weakens as it
is made up of proteins).
Etc.

10. Fats
What are fats?
Fats are a type of nutrient found in food that provide the
body with energy, support cell structure, help absorb
certain vitamins, and play a role in hormone production.
Fats are energy stores that contain even more energy
than carbohydrates. Fats are composed of molecules
called fatty acids and are classified into different types,
including saturated, unsaturated, and trans fats.
function

11. 1-Canola,
2-Palm,
3-Nuts,
4-Cheese,
5-Lard,
6-butter.

12. Effects of fat deficiency:
1-Dry rashes(Small, pimple like bumps, be itchy, swollen
or be a different color than the skin around it usually red
to purple)
2-Hair loss
3-Issues related to vitamin deficiency,
4-Weaker immune system.

13. Fiber
What is fiber?
Fiber, also known as dietary fiber or roughage,
refers to the indigestible parts of plant foods
that pass relatively unchanged through t he
digestive system. Fiber adds bulk to food, aids in
digestion, helps prevent constipation, and may
reduce the risk of certain diseases such as heart
disease and diabetes.

14. Sources of fiber:
1-Oats,
2-Avacados,
3-Pears,
4-Brussels sprout,
5-Chickpeas,
6-Kidney beans.

15. Effects of fiber
deficiency
1-Constipation(Problem with passing stool)
2-Irritable bowel syndrome((IBS)A condition that
affects the digestive system)
3-Diverticulitis(Small bulges or pockets develop in
the lining of the intestine. Diverticulitis is when these
pockets become inflamed or infected)
4-Heart diseases,
5-Some cancers(Including bowel).

16. Minerals
What are minerals?
Minerals are naturally occurring inorganic
substances found in the earth’s crust that are
essential for the human body’s proper function.
They play critical roles in various bodily
functions, such as bone health, muscle function,
and nerve transmission. For example calcium
and iron.

17. Calcium:
Calcium strengthens bones and teeth, aids muscle
contraction, including the heart, and supports nerve
signaling, ensuring proper communication
throughout the body
Iron:
Iron helps carry oxygen in all parts of your body. It’s
essential for making red blood cells, which transport
oxygen from your lungs to tissues throughout your body.
Iron also plays a role in supporting energy production and
maintaining a healthy immune system.

18. Sources of:
Calcium
:
1-milk, cheese, other
dairy products,
2-Leafy green
vegetables,
3-Fish,
4-Nuts and seeds.
Iron:
1-Red meat,
2-Poultry,
3-Fish and
seafood,
4-Nuts and seeds.

19. Effects of deficiency
of:
Calcium:
1-Osteoporosis,
2-Increased fracture
risk,
3-Reduced bone
density,
4-Rickets,
5-Impaired mobility.
Ion:
1-Fatigue,
2-Anemia,
3-Weakness and
decreased exercise
tolerance,
4-Impaired immune
function,
5-Impaired cognitive

20. Vitamins
What are
vitamins?
Vitamins are organic compounds that are essential for
normal growth and functioning of the body. They are
required by the body in small amounts and can not be
synthesized in sufficient quantities by the body, so they must
be obtained from the diet. Vitamins play crucial roles in
various bodily functions, including metabolism, immunity,
and cell growth. There are 13 essential, classified into two
groups: fat-soluble vitamins (A,D,E and K) and water-soluble
vitamins (B vitamins and vitamin C).

21. Vitamin:
A: C: D:
It is essential for
maintaining a healthy
vision, particularly in
low-light. It also plays a
critical role in
supporting the immune
system, helping to keep
the integrity of the skin
Vitamin C, also known
as ascorbic acid, is
essential for the
body’s immune
system, wound
healing, and collagen
production. It acts as
an anti oxidant,
protects cells from
damage, and helps
Vitamin D
helps absorb
calcium for
strong bones
and supports
the immune
system. It’s
crucial for
bone health

22. Sources of
vitamin:
A: C: D:
1-Liver,
2-Fish liver oils,
3-Dairy products,
4-Eggs,
5-Leafy green
vegetables,
6-Carrots.
1-Citrus
fruits(lemons
limes grapefruits,
tangerines)
2-Kiwifruit
3-Broccoli,
4-Brussels
sprouts.
1-Sunlight
exposure,
2-Fatty fish,
3-Beef liver,
4-Egg yolks.

23. Effects of deficiency
of:
A: C: D:
Vitamin A
deficiency can
cause vision
problems, weak
immunity, dry
skin, and stunted
growth in children.
It may also affect
Vitamin C deficiency
weakens the immune
system, leading to
frequent infections and
slow wound healing. It
can cause fatigue, skin
issues, and, in severe
cases, scurvy,
Vitamin D
deficiency
weakens bones,
leading to
conditions like
osteoporosis and
rickets. It also
weakensthe
immune system,
increasing the
risk of infections,

24. Water
What is
water?
Water is a fundamental chemical
compound composed of hydrogen and
hydrogen and oxygen. It’s essential for
life, serving roles like regulating body
temperature, aiding digestion, and
transporting nutrients.

25. Effects of deficiency of
water
Water deficiency, or dehydration leads
to fatigue, weakness, headaches, and
confusion. It causes dry mouths, lips,
and skin, and reduces urine output.
Sever dehydration can result in heat-
related illness like heat exhaustion or
heatstroke.