Balanced diet and nutrition

Balanced Diet and Nutrition

No doubt that everyone wants to remain fit and healthy.Food and nutrition play a vital role in our growth and development.These are helpful for maintaining good health.The requirement of nutrition is essential for every individual but it is indispensable for the individuals who participate in sports and games.with the help of appropriate nutrition,sports person can enhance their performance.

Meaning of balanced diet

"A diet which consists of all the essential food constituents, viz.,proteins,carbohydrates,fats,vitamins,

minerals and water in correct proportion is called balanced diet."

In fact,every does not require same type of diet.The diet differs from individual to individual.The following points sum up a balanced diet.

1. A balanced diet must contain all the essential constituents in adequate amount.
2. The proper ratio between proteins,fats and carbohydrates should be 1:1:4
3. The food should be easily digestible.

Meaning of nutrition

'NUTRITION' is defined as the science of food and its relationship with health.In other words it can be said that nutrition is the science of food that comprises the dynamic process in which the consumed food is digested,nutrients are absorbed and distributed to the tissues for utilization and wastes are disposed of the body.

Macro nutrients

Macro nutrients constitutes majority of individual's diet.Hence,it can  be said that they are taken in large amounts.They supply energy that are needed for growth and maintenance of the body to perform activity.The explanation of these macro nutrients are given below:

1. Carbohydrates: carbohydrates are the main source of energy.They contain the elements of carbon(C),hydrogen(H)and oxygen(O).Carbohydrates are organic compounds that are important for different digestive operations in our body.
2. Proteins: proteins contains-carbon,nitrogen,hydrogen oxygen and sometimes sulphur. Proteins are very large molecules and they are not directly absorbed into our blood.So they are turned into amino acids in our digestive system.there are 23 amino acids.Out of these 9 amino acids must be available in our diet.These amino acids are used by the blood to create blood,muscles,nails,skin,hair and tissues.Our body requires only 0.36% grams of protein per pound of their ideal weight.If proteins are not taken in sufficient amount in our diet then we may suffer from deficiency diseases.
3. Fats-Fats contain carbon,oxygen and hydrogen in the percent of 76,12 and 12,respectively.Fats are necessary for many body functions.Fats keeps us warm and protects our organs.they also help in production of hormones.
4. Water-Water is compound  which is made up of hydrogen and oxygen in the ratio 2:1.Our blood contains 90% water.Water helps in transportation of nutrients to the cells of body.It is also important for excretion of waste products.It also regulates the body temperature.UNICEF says that water is not included in macro nutrients but USDA  includes it as a part of macro nutrients.

Micro nutrients

Vitamins and minerals are included in micro nutrients.Micro nutrients are required in very small amounts.These nutrients are extremely significant for normal functioning of the body.

1. Minerals- minerals are very essential in our diet.Our 4% of body weight is made up of minerals.Minerals are required for healthy teeth,bones and muscles.Minerals are used by the body for various activities such as transmission of nerve impulses,formation of hormones,maintenance of heartbeat,etc.
2. Vitamins-Vitamins are chemicals which are required in very small amount to keep our body healthy.If a particular vitamin is not present in our diet,then it may cause deficiency diseases.For example if vitamin C is not included in the diet, it will cause scurvy.

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