Balanced Diet Definition and Components A balanced diet contains appropriate amounts of nutrients needed for health, growth and energy. It provides all essential nutrients in correct proportions.
Nutrient Categories and Functions Nutrient Main Functions Key Sources Carbohydrates Energy source Bread, rice, pasta, potatoes, cereals Fats/Oils Energy storage, insulation, cell membrane Butter, oil, meat, nuts, seeds Proteins Growth, repair, enzymes, hormones Meat, fish, eggs, milk, beans, nuts Vitamins Metabolic functions, defence, vision Fruits, vegetables, dairy Minerals Structure, enzymes, nerve function Dairy, meat, leafy greens, nuts Fibre Digestive health, waste removal Whole grains, fruits, vegetables, legumes Water Transport, temperature control, reactions Water, drinks, food Detailed Nutrient Information Carbohydrates Sources: Bread, rice, pasta, potatoes, cereals, fruits, vegetables Function: Main energy source for cells Storage: Excess stored as glycogen in liver and muscles Deficiency: Leads to fatigue, poor concentration, weight loss Fats and Oils Sources: Butter, cooking oil, meat, fish, nuts, seeds Function: Long-term energy storage, thermal insulation, cell membranes Types: Saturated: Solid at room temperature (animal fats) Unsaturated: Liquid at room temperature (plant oils) Deficiency: Weight loss, poor cell membrane function Proteins Sources: Meat, fish, eggs, milk, soy, beans, nuts Function: Growth, tissue repair, enzymes, antibodies, hormones Building Blocks: Amino acids Deficiency: Kwashiorkor (swollen belly, stunted growth, hair changes) Vitamins Vitamin Main Function Deficiency Disease Good Sources Vitamin C Collagen synthesis, immune function, antioxidant Scurvy (bleeding gums, poor wound healing) Citrus fruits, berries, peppers Vitamin D Calcium absorption, bone health Rickets (soft bones in children), osteomalacia Sunlight, fatty fish, fortified foods Other B vitamins Energy release, nerve function Various neurological issues Whole grains, meat, eggs Minerals Mineral Main Function Deficiency Disease Good Sources Calcium Bone and teeth structure, muscle function Rickets, osteoporosis Milk, cheese, leafy greens Iron Oxygen transport in haemoglobin Anaemia (fatigue, pale skin) Red meat, spinach, lentils Others Various metabolic functions Various Dairy, meat, nuts, grains Fibre Types: Soluble: Dissolves in water (oats, beans) Insoluble: Does not dissolve (wheat bran, vegetables) Functions: Promotes healthy bowel movements Prevents constipation Helps regulate blood sugar Lowers cholesterol Deficiency: Constipation, digestive problems Water Function: Transport of nutrients, temperature regulation, chemical reactions, waste removal Recommended: 6-8 glasses daily Sources: Water, drinks, food (fruits, vegetables, soups) Digestive System Overview The digestive system breaks down food into small molecules that can be absorbed into the bloodstream for use by cells.
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