Food: It is the group of edible substances which provide energy to the living beings

and repair the old tissues and build the new tissues.

Nutrition: The process of consuming nutrients required for the growth and
development of our body and to obtain energy is known as nutrition.

Our food contains three main substances called nutrients. These are fats, proteins
and carbohydrates. In addition, our body requires water, salts (minerals), vitamins
and fibres.

Diet: It is the amount of food eaten by a person at a time.

Malnutrition: If a person does not get adequate food, or if his/her diet does not
contain all the nutrients, he or she becomes weak. When the body does not get
adequate nutrition, it is said to be suffering from malnutrition.

Various food components are grouped in three classes:

• Energy giving food: Carbohydrates and fats.

• Bodybuilding food: Proteins.
• Protective food: Vitamins and minerals.

Carbohydrates

• Grains such as rice, wheat, sorghum, peas, beans, sago (sabudana),

sugarcane, sugar beet, many fruits like banana, mango and melons and
vegetables are good sources of carbohydrates.
• Cellulose, starch, sucrose, glucose and fructose are the important
carbohydrates found in our food.
• Starch turns iodine solution to dark blue or black.
Fats

• Fats are obtained either from plants or from animals. Groundnut oil,
soybean oil and mustard oil are examples of fats derived from plants.
Fats like butter and ghee are obtained from animals.

• Fats act as fuel in our body but they provide more energy than
carbohydrates. (in) Our body has some advantages of fat deposits in
small quantity. It helps body organs to grow and protects them from
injury and prevents loss of heat from the body surface.
• Too much fat deposition is harmful for the body. This leads to the
condition called obesity.
• Fatty substances leave greasy and transparent spot on paper.

Proteins

• Milk, fish, meat, cheese and eggs are the main sources of animal
proteins. Vegetable proteins can be obtained from legumes including
pulses and beans.
• Proteins are required for growth and repairing of our body. They help in
building new tissues. They also account for tough, fibrous nature of hair
and nails and for the structure of muscles. They are a part of our blood
 and help in proper functioning of our body.

• Large amount of protein is needed for building new tissues in short

period, such as during infancy, pregnancy or when mother is nourishing
a child.

Vitamins: Vitamins are required by our body in very small quantities. Vitamins help in
keeping our eyes, bones, teeth and gums healthy. The food items rich in vitamins are
called protective food as they protect our body from diseases and keep us healthy.

Minerals: Minerals are needed by our body in small amounts. Each one is essential
for proper growth of body and to maintain good health. Some sources of minerals
are shown in fig.

Water

• Our body requires a large quantity (5-7 litre) of water daily.

• Water helps our body to perform many functions like digestion, throwing
out dissolved waste as urine and impure blood.
• Water also keeps our body cool through sweating.
• Water helps in blood circulation.

Roughage

• Whole grains, flour and cereals, potatoes, fresh food, raw and cooked
vegetables provide roughage to our food.
• It helps in proper digestion of food and prevents constipation.

Food items that are deep fried and roasted usually lose their nutritive value. Energy
requirement: Requirement of energy or intake of food depends on profession, age,
sex and special needs like pregnancy, infancy, lactation, etc. Deficiency diseases:
Diseases that occur due to the lack of nutrients are called deficiency diseases. Some
of them are listed in the following Table 2.1.
Some Diseases or Disorders Caused by deficiency of Vitamins and Minerals

Name of vitamins Deficiency disease or

Main symptoms
and minerals disorder

Poor or loss of vision in darkness (night),

Vitamin A Night blindness
sometimes complete loss of vision

Vitamin B1 Beriberi Weak muscles, and very little energy to work

Vitamin C Scurvy Bleeding gums

Vitamin D Rickets Bones become soft and bent

Calcium Hypocalcemia Weak bones, tooth decay

Glands in the neck appear swollen, mental

Iodine Goitre
disability in children
 Iron Anaemia Weakness

Balanced diet: A diet containing all the nutrients and other components in proper
proportions is called a balanced diet.

Beriberi: It is a disease caused due to the deficiency of Vitamin Br The muscles of

Beriberi victim get weak.

Carbohydrates: Carbohydrates are the energy giving nutrients. The main

carbohydrates found in our food are in the form of starch and sugar.

Energy: Energy is the capacity to do work. We need energy for our various activities.

Fats: Fats act as fuels in our body. They are obtained either from animals or from
plants.

Minerals: Minerals are needed by our body in small quantities. All of them are
essential for proper growth of the body and to maintain good health.

Nutrients: The components of food that are necessary for growth and development
of our body are called nutrients.

Proteins: Proteins are required for growth and repairing of tissues in our body. They
help in building new tissues.

Roughage: Dietary fibres are called roughage. They are mainly provided by plant
products in our food.

Scurvy: Scurvy is caused due to the deficiency of vitamin C. Bleeding gums is its
main symptom.

Starch: Starch is a kind of carbohydrate.

Vitamins: Vitamins are also an important nutrient. Deficiency of any vitamin causes
deficiency diseases.

Food is essential for all animals, including human beings. The food that we eat
contains different components.
Look at the picture of food items given below. Write the names of components of
food that you think are present in the food items. Write your answers in the spaces
provided.
Let us learn more about the various components of food and their importance.
1.Vitamins , 2.proteins, 3.proteins, 4.carbohydrates.

Components Of Food:

The food that we eat consists of different components or nutrients. Nutrients are
substances that are needed by our body for proper growth and healthy body
function. There are six main components present in food: carbohydrates, fats,
proteins, vitamins, minerals, and roughage or dietary fibres. These nutrients fulfill
different needs of the body.

Carbohydrates:
Carbohydrates provide energy to your body, which keeps it going throughout the day.
There are two major types of carbohydrates in food: sugar and starch.
Sugars: Sugar is also called simple carbohydrate. Fruits, honey, and table sugar are
some sources of sugar.

Starch: Starch is also called complex carbohydrate. Plants store energy in the form
of starch. Rice, wheat, corn, potato, and bread are some sources of starch. When we
eat plant products, containing sugar and starch, our digestive system breaks them
down into glucose. This glucose, which is the simplest form of sugar is then
absorbed into the blood and provides us energy.

Proteins:
Proteins are needed by our body for muscle¬building and repairing worn-out tissues.
Our muscles, organs, and even blood are made up of mostly proteins. If we do not
eat proteins, our body will not be able to repair damaged cells, or build new ones.
Proteins in our diet come from both animal and plant sources (Fig.2.2).
Meat, fish, egg, and milk are some animal sources of proteins. Pulses, soyabeans,
grams, and nuts are some plant sources of proteins.

Vitamins:
Vitamins are needed for the proper functioning of our body. They help in keeping our
eyes, bones, teeth, and gums healthy. There are 13 vitamins, each of which has a
specific function. Vitamins are of two types: fat-soluble and water-soluble.
Fat-soluble vitamins Vitamins A, D, E, and K are fat-soluble vitamins. These are
stored in the fat tissues of our body and are used only when the body needs them.

Our body prepares vitamin D in the presence of sunlight.

Water-soluble vitamins Vitamins Bl, B2, B3, B6, B12, and folic acid (together known
as vitamin B complex) and vitamin C are water-soluble vitamins. Since water-soluble
vitamins are not stored in the body, these need to be regularly supplied through food
items like citrus fruits, spinach, and other green leafy vegetables, etc. Lack of
vitamins in the body can cause deficiency diseases.

Minerals:
Just like vitamins, minerals also help our body to stay healthy. Minerals perform
important functions like formation of bones, teeth, and blood cells and helps in
maintaining a normal heartbeat. Minerals are of two types: macrominerals and trace
minerals (Fig. 2.3).

Macrominerals {macro: large) are needed by the body in larger amounts as

compared to trace minerals. Calcium, magnesium, sodium, and potassium are
examples of macrominerals.
Trace minerals are needed by the body in very small amounts. Iron, zinc, copper, and
iodine are examples of trace minerals.
Roughage or Dietary Fibres:
The portion of the plant food that do not provide any nutrients to our body but help in
maintaining a healthy digestive system is called roughage or dietary fibres (Fig. 2.4).

Roughage are of two types: soluble and insoluble. Soluble roughage are soluble in
water whereas insoluble roughage are not. Apple, strawberry, peach, and rice are
examples of food items rich in soluble roughage that help in blood circulation. Whole
grain, carrot, cabbage, turnip, and cauliflower are examples of food items rich in
insoluble roughage. Lack of insoluble roughage in the diet causes the stool to
become hard and difficult to pass. This condition is called constipation.
Water:
Almost 70% of our body weight is water. Water is needed by our body for good
health.

• It helps to transport substances inside our body.

• It helps our body to absorb nutrients from food.
• It helps to regulate our body temperature.
• It is needed for various chemical reactions that take place inside our
body during digestion, excretion, etc.

We get water not only from the liquids we drink but also from the food we eat. Milk,
fruits, vegetables, and juices are good sources of water.

Balanced Diet:
Our diet must contain adequate amount of different nutrients for our body to
function properly.
A diet that contains adequate amount of different nutrients required for the healthy
functioning of our body is called a balanced diet.
A balanced diet must include food items from the following four food groups.

• Milk group: includes milk and milk products

• Meat group: includes meat (chicken, fish, lamb, etc.) and meat
substitutes (beans, peas, nuts, and seeds)
• Fruit and vegetable group: includes fruits and vegetables
• Grain group: includes breads and cereals.

Deficiency Diseases:
Lack of carbohydrates, proteins, vitamins, or minerals in the diet can cause diseases.
Diseases that are caused due to the lack of nutrients in the diet are called deficiency
diseases. Deficiency diseases cannot be transmitted from one person to another.

Deficiency of Carbohydrates:
Carbohydrates are the main energy sources. Lack of carbohydrates in the diet
results in lack of energy and stamina. A labourer who does hard manual work needs
more carbohydrates in his diet than a person who does his work sitting in his office.

Deficiency of Proteins:
Growing children need more proteins in their diet. Lack of proteins in the diet
weakens muscles.
Deficiency of proteins leads to a disease called kwashiorkor (fig. 2.5). Deficiency of
proteins along with carbohydrate deficiency is called Protein Energy Malnutrition
(PEM). It leads to marasmus. These diseases are more common in children of rural
areas.
A child suffering from kwashiorkor has some or all of the following symptoms: large
pot-like belly, stunted growth, swelling of face and limbs (especially the feet), skin
diseases, mental retardation, and diarrhoea. If the treatment is started in time,
improving protein intake may correct this disease.

Marasmus is more common among infants and children under 5 years of age. A
child suffering from marasmus becomes very thin, shows slow body growth, lack of
energy, loss of appetite, weak legs, mental retardation, poor muscle development,
etc.
To prevent these diseases, the Government of India has started programmes like the
Integrated Child Development Scheme (ICDS) and the Mid-day Meal scheme in
schools.

Deficiency of Vitamins:
Table 2.1 lists some important vitamins and their sources, functions, deficiency
diseases, and symptoms.
Some vitamins are very sensitive to heat and light. For example, vitamin C is easily
destroyed during cooking. Therefore, vitamin C-rich food items should be eaten raw.
Scurvy was common among sailors in ancient times. Due to lack of cure, several
sailors died of this disease during long voyages. In the 18th century, James Lind
found that eating citrus fruits reduced the occurrence of scurvy in sailors.

Deficiency of Minerals:
Table 2.2 lists some important minerals and their sources, functions, deficiency
diseases, and symptoms. Minerals also assist in certain chemical reactions in the
body. Cooking does not destroy them.
Table 2.2 Minerals-Functions, deficiency diseases, symptoms, and sources

Deficiency of Water in the Body:

Water is very essential for proper functioning of our body. Excess loss of water from
the body leads to a condition called dehydration.

Dehydration causes loss of salts and leads to weakness in the body. Oral
Rehydrating Solution (ORS) can be given to the patient to recover from dehydration.
It is available free of cost at primary health centres. It can also be made at home by
mixing 8 teaspoons of sugar and 1 teaspoon of salt in 1 litre of clean, drinking water.

Saturated fats Fats that are normally solid at room temperature are called saturated
fats.

Unsaturated fats Fats that are normally liquid at room temperature are called
unsaturated fats.
Fat-soluble vitamins Vitamins that are stored in the fat tissue and used only when
the body needs them are called fat-soluble vitamins.

Water-soluble vitamins Vitamins that are not stored in the body and need to be
regularly supplied through food are called water- soluble vitamins.

Macrominerals Minerals that are needed by the body in larger amounts are called
macrominerals.

Trace minerals Minerals that are needed by the body in very small amounts are
called trace minerals.

Dietary fibre The portion of plant food that does not provide any nutrients to our body
but help in maintaining a healthy digestive system is called dietary fibre.

Balanced diet A diet that contains adequate amount of different components of food
required for healthy functioning of the body is called a balanced diet.

Deficiency diseases Diseases that are caused due to the lack of nutrients in the diet
are called deficiency diseases.

Carbohydrates, proteins, fats, vitamins, minerals, and dietary fibres are the main
components of food.

Carbohydrates and fats provide energy to the body.

Proteins are needed for muscle-building and for repairing worn-out tissues.

Vitamins and minerals are needed for the normal functioning of our body.

A balanced diet should include food items from four basic food groups.

Deficiency of carbohydrates causes lack of energy and stamina.

Deficiency of proteins causes kwashiorkor whereas combined deficiency of proteins

and carbohydrates causes marasmus.

Deficiency of vitamins can cause night blindness, beriberi, anaemia, scurvy, and
rickets.

Deficiency of water can cause dehydration.

Deficiency of minerals can cause osteoporosis, rickets, anaemia, and goitre.