Nutrients and a Balanced Diet

A balanced diet is crucial for maintaining good health, supporting bodily functions, and preventing
various diseases. This resource explores the seven essential nutrients our bodies need, their sources,
functions, and the concept of a balanced diet. Understanding these nutrients and how to incorporate
them into our daily meals is key to achieving optimal health and well-being.

The Purpose of Food

Food serves three primary functions in our bodies:

1. Energy Source: Food provides the fuel our bodies need to carry out daily activities, from basic
cellular processes to complex physical and mental tasks.

2. Growth and Repair: The nutrients in food supply the building blocks necessary for the growth of
new cells and the repair of damaged tissues.

3. Disease Prevention: A well-balanced diet helps strengthen our immune system and protect our
bodies against various illnesses and chronic diseases.

The Seven Essential Nutrients

1. Carbohydrates

Carbohydrates are the body's primary source of energy.

* Types: * Sources: * Functions:

 Simple carbohydrates:  Grains: Rice, wheat,  Provide immediate and
Glucose, fructose, oats, barley, quinoa stored energy for the
lactose, sucrose  Starchy vegetables: body
 Complex carbohydrates: Potatoes, sweet  Support brain function
Starch, glycogen, fiber potatoes, corn and the central nervous
 Legumes: Beans, lentils, system
peas  Aid in protein
 Fruits: Apples, bananas, metabolism
berries  Help regulate blood
glucose levels

* Daily Recommended Intake: 45-65% of total daily calories

* Note: While carbohydrates are essential, excessive intake of refined carbohydrates and added sugars
can lead to health issues such as obesity, type 2 diabetes, and cardiovascular diseases.
2. Lipids (Fats and Oils)
Lipids are a concentrated source of energy and play crucial roles in various bodily functions.

* Types:
 Saturated fats: Primarily from animal sources
 Unsaturated fats: Monounsaturated and polyunsaturated fats, mostly from plant sources
 Trans fats: Primarily in processed foods (should be avoided)

* Sources: * Functions:
 Animal fats: Meat, dairy products, eggs,  Energy storage and insulation
fish  Protection of vital organs
 Plant oils: Olive oil, avocado oil, coconut  Cell membrane structure and function
oil, nuts and seeds  Hormone production
 Absorption of fat-soluble vitamins (A, D,
E, K)

* Daily Recommended Intake: 20-35% of total daily calories

* Note: Focus on consuming more unsaturated fats (especially omega-3 fatty acids) and limiting
saturated and trans fats for better heart health.

3. Proteins
Proteins are essential for the structure, function, and regulation of the body's tissues and organs.

* Components: Amino acids (20 different types, 9 of which are essential and must be obtained from
food)

* Sources: * Functions:
 Animal proteins: Meat, fish, poultry, eggs,  Growth and repair of tissues
dairy products  Enzyme and hormone production
 Plant proteins: Legumes, nuts, seeds,  Immune system support
whole grains, soy products  Transport of nutrients
 Maintaining fluid balance

* Daily Recommended Intake: 10-35% of total daily calories, or about 0.8 grams per kilogram of
body weight for adults

* Note: Plant-based proteins can provide all essential amino acids when consumed in variety and
proper combinations.

4. Vitamins
Vitamins are organic compounds essential for various metabolic processes in the body.

* Types:
 Fat-soluble vitamins: A, D, E, K
 Water-soluble vitamins: B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C
* Key Vitamins and Their Functions:

a) Vitamin A: c) Vitamin D:
 Function: Supports vision, immune  Function: Calcium absorption, bone
function, and cell growth health, immune function
 Sources: Carrots, sweet potatoes, spinach,  Sources: Sunlight exposure, fatty fish, egg
eggs, dairy products yolks, fortified foods
 Daily Recommended Intake: 700-900  Daily Recommended Intake: 600-800 IU
micrograms for adults for adults

b) Vitamin C: d) Vitamin B12:

 Function: Antioxidant properties, collagen  Function: Red blood cell formation,
synthesis, immune support neurological function
 Sources: Citrus fruits, berries, bell  Sources: Animal products, fortified plant-
peppers, broccoli, potatoes based foods
 Daily Recommended Intake: 65-90  Daily Recommended Intake: 2.4
milligrams for adults micrograms for adults

* Note: While a balanced diet typically provides sufficient vitamins, certain populations may require
supplements under medical supervision.

5. Minerals
Minerals are inorganic elements required for various bodily functions.

* Types:
 Macrominerals: Calcium, phosphorus, magnesium, sodium, potassium, chloride
 Microminerals (trace minerals): Iron, zinc, iodine, selenium, copper, and manganese

* Key Minerals and Their Functions:

a) Calcium: b) Iron: c) Zinc:

 Function: Bone and  Function: Oxygen  Function: Immune
teeth formation, muscle transport in blood, function, wound
function, nerve energy production healing, protein
signalling  Sources: Red meat, synthesis
 Sources: Dairy poultry, fish, beans,  Sources: Oysters, beef,
products, leafy greens, fortified cereals crab, fortified cereals,
fortified plant-based  Daily Recommended beans
milks Intake: 8-18 mg for  Daily Recommended
 Daily Recommended adults (higher for Intake: 8-11 mg for
Intake: 1000-1200 mg menstruating women) adults
for adults

* Note: Mineral absorption can be affected by various factors, including the presence of other
nutrients and compounds in food.
6. Water
Water is essential for life and is involved in nearly every bodily function.

* Functions: * Sources:
 Regulates body temperature  Plain water
 Transports nutrients and oxygen to cells  Other beverages (tea, coffee, milk)
 Removes waste products  Water-rich foods (fruits, vegetables,
 Cushions joints and organs soups)
 Maintains blood volume

* Daily Recommended Intake:

 About 3.7 liters for men and 2.7 liters for women, including water from all sources
 The common recommendation of 8 glasses (64 ounces) of water per day is a good starting point
for many people

* Note: Water needs can vary based on climate, physical activity, body size, and overall health.

7. Fiber
Fiber is a type of carbohydrate that the body cannot digest.
* Types:
 Soluble fibre: Dissolves in water, and can help lower blood cholesterol and glucose levels
 Insoluble fiber: Does not dissolve in water, helps with digestion and regular bowel movements

* Sources: * Functions:
 Fruits (especially with edible skins)  Promotes regular bowel movements
 Vegetables  Helps maintain bowel health
 Whole grains  Lowers cholesterol levels
 Legumes  Helps control blood sugar levels
 Nuts and seeds  Aids in achieving a healthy weight

* Daily Recommended Intake: 25-30 grams for adults

* Note: Increase fiber intake gradually and drink plenty of water to avoid digestive discomfort.

Balanced Diet
A balanced diet incorporates all seven essential nutrients in appropriate proportions to meet an
individual's nutritional needs.

* Key Principles:
1. Variety: Eat a wide range of foods from all food groups
2. Moderation: Control portion sizes and avoid excessive consumption of any single food
3. Adequacy: Ensure sufficient intake of all essential nutrients
4. Balance: Maintain appropriate ratios of macronutrients (carbohydrates, proteins, and fats)

* Food Groups and Recommended Servings:

1. Fruits and Vegetables: 5-9 servings per 4. Dairy or Dairy Alternatives: 2-3 servings
day per day
2. Whole Grains: 6-8 servings per day 5. Healthy Fats: In moderation
3. Lean Proteins: 2-3 servings per day
* Modern Nutritional Advice:
 Emphasize plant-based foods  Reduce sodium intake
 Choose whole grains over refined grains  Practice mindful eating
 Limit added sugars and saturated fats

Dietary Needs Vary

Nutritional requirements can differ significantly based on various factors:

* Age:
 Children and adolescents need more * Health Status:
nutrients for growth and development  Certain medical conditions may
 Older adults may require fewer calories necessitate specific dietary modifications
but more of certain nutrients (e.g.,
calcium, vitamin D) * Pregnancy and Lactation:
 Increased needs for calories, protein,
* Sex: folate, iron, and other nutrients
 Men generally require more calories than
women * Body Size and Composition:
 Women of childbearing age need more  Larger individuals typically require more
iron calories

* Physical Activity Level: * Genetics:

 Athletes and highly active individuals  Some genetic factors can influence
require more calories and certain nutrient metabolism and requirements
nutrients

Given these variations, it's essential to consult with a healthcare provider or registered dietitian for
personalized nutritional advice. They can help create a diet plan that meets individual needs while
promoting overall health and well-being.
Quiz

1. Which nutrient serves as the body's primary d) To enhance vitamin absorption

energy source and is found in foods like
potatoes and rice? 4. What potential consequence might a person
a) Proteins living in a predominantly cloudy climate face
b) Lipids regarding their nutrition?
c) Carbohydrates a) Iron deficiency
d) Vitamins b) Vitamin C deficiency
c) Vitamin D deficiency
2. How might excessive carbohydrate intake d) Calcium deficiency
potentially impact an individual's health?
a) Increased muscle mass 5. How does fiber contribute to digestive
b) Enhanced cognitive function health, despite not being digested by the body?
c) Excess energy stored as fat a) By providing energy
d) Improved insulin sensitivity b) By synthesizing vitamins
c) By maintaining digestive transit
3. Why might athletes require a higher protein d) By increasing nutrient absorption
intake compared to sedentary individuals?
a) For increased energy production
b) To support muscle growth and repair
c) To improve hydration
6. Which of the following best explains why 10. Which of the following best describes the
sailors on long voyages historically suffered relationship between age and energy
from scurvy? requirements?
a) Lack of exposure to sunlight a) Energy needs remain constant throughout
b) Insufficient protein intake life
c) Limited access to fresh fruits and b) Energy needs peak in adolescence and
vegetables decline in adulthood
d) Overconsumption of salted meats c) Energy needs increase linearly with age
d) Energy needs are solely determined by
7. How might the nutritional needs of a activity level, not age
manual labourer differ from those of an office
worker? 11. How might changing your diet potentially
a) The manual labourer may require more impact your mental health?
calories a) It has no effect on mental health
b) The office worker may need more protein b) It could enhance mood and mental clarity
c) The manual labourer may need less c) It only affects physical health, not mental
vitamin D health
d) The office worker may require more iron d) It might worsen mental health due to
nutrient fluctuations
8. What potential health risk might a
vegetarian face if they don't carefully plan 12. What is the primary function of lipids in
their diet? the body, beyond energy storage?
a) Vitamin A deficiency a) Enzyme production
b) Calcium deficiency b) Hormone synthesis
c) Iron deficiency c) Cell membrane formation
d) Vitamin C deficiency d) Blood clotting

9. How does water contribute to nutrient 13. How might a calcium deficiency
utilization in the body? potentially manifest in an individual's health?
a) By breaking down nutrients a) Night blindness
b) By synthesizing new nutrients b) Anemia
c) By transporting nutrients throughout the c) Weak bones or rickets
body d) Scurvy
d) By storing nutrients for later use
14. Which nutrient is crucial for the formation
of hemoglobitn in red blood cells?
a) Vitamin C
b) Calcium
c) Iron
d) Vitamin D

15. According to the balanced diet pyramid,

which food group should form the base of
one's diet?
a) Proteins
b) Fats and oils
c) Fruits and vegetables
d) Carbohydrates