What this chapter is about
This chapter helps you understand why the food you eat matters for your body. Your body is like a machine that needs the right fuel to work well. Just as a car needs petrol and oil, your body needs different types of food to grow, play, study and stay healthy.
You will learn about the different parts of food called nutrients. Each nutrient does a special job in your body. Some give you energy to run and play. Some help you grow taller. Some protect you from falling sick.
After studying this chapter, you will be able to choose better foods for yourself. You will understand why eating a variety of foods is important. You will also learn why eating too much or too little of certain foods can cause problems.
Key ideas
- Nutrients are the useful parts in food that your body needs. The main nutrients are carbohydrates, proteins, fats, vitamins, minerals and water.
- Carbohydrates give your body energy. Foods like rice, roti, bread and potatoes are rich in carbohydrates.
- Proteins help your body grow and repair itself. Milk, eggs, pulses (dal), paneer and fish contain proteins.
- Fats also give energy and keep your body warm. Ghee, oil, butter and nuts contain fats. Your body needs only a small amount of fats.
- Vitamins and minerals protect your body from diseases and keep different body parts working well. Fruits and vegetables are rich in these.
- Water helps carry nutrients around your body and removes waste. You should drink enough water every day.
- A balanced diet means eating the right amounts of different foods so your body gets all the nutrients it needs.
- Roughage or fibre comes from fruits, vegetables and whole grains. It helps food move through your body and keeps your stomach healthy.
Formulas and facts to remember
- Carbohydrates and fats are energy-giving foods.
- Proteins are body-building foods that help you grow.
- Vitamins and minerals are protective foods that guard against illness.
- Vitamin A keeps your eyes healthy. Carrots and papaya contain it.
- Vitamin C helps heal wounds and fights infections. Amla and oranges are rich in it.
- Vitamin D makes bones strong. Sunlight helps your body make this vitamin.
- Calcium is a mineral needed for strong bones and teeth. Milk and green leafy vegetables contain it.
- Iron is a mineral needed for healthy blood. Jaggery and spinach are good sources.
Worked examples
Example 1: Identifying nutrients in a meal
Ravi's lunch plate has rice, dal, a bowl of curd and some cucumber slices. Name one nutrient from each food item.
Step 1: Rice is a grain. It gives carbohydrates. Step 2: Dal is made from pulses. It gives proteins. Step 3: Curd is made from milk. It gives proteins and also some fats. Step 4: Cucumber is a vegetable. It gives vitamins and minerals.
Answer: Carbohydrates from rice, proteins from dal and curd, vitamins from cucumber.
Example 2: Finding what is missing
Priya eats only biscuits and chips for her evening snack every day. What nutrients is she missing?
Step 1: Biscuits and chips are made from grains and oil. They give mainly carbohydrates and fats. Step 2: They have very little protein, vitamins or minerals. Step 3: Priya is missing proteins, vitamins and minerals.
Better snack idea: She could eat a fruit like banana or some roasted chana to add vitamins and proteins.
Example 3: Planning a balanced meal
Make a simple dinner that has all main nutrients.
Step 1: Choose an energy food — two rotis (carbohydrates). Step 2: Choose a body-building food — one bowl of dal (proteins). Step 3: Choose protective foods — some spinach sabzi (vitamins, minerals, iron). Step 4: Add a glass of buttermilk (proteins, calcium, water).
This meal now has carbohydrates, proteins, fats, vitamins, minerals and water.
Common mistakes
Thinking only expensive foods are healthy → Simple foods like dal, rice, local vegetables and fruits also give all nutrients.
Believing fat should be completely avoided → Your body needs some fat; just do not eat too much fried or oily food.
Drinking soft drinks instead of water → Soft drinks have sugar but do not help carry nutrients; plain water is best.
Eating the same food every day → Different foods have different nutrients, so eating a variety is important.
Skipping fruits because they are not filling → Fruits give vitamins that cooked food often loses; eat them daily.
Quick revision
- Nutrients are carbohydrates, proteins, fats, vitamins, minerals and water.
- Energy comes from carbohydrates and fats; growth comes from proteins.
- Vitamins and minerals protect the body and come mainly from fruits and vegetables.
- A balanced diet includes all nutrients in the right amounts.
- Drink plenty of water and eat roughage for a healthy stomach.
- Sunlight helps your body make Vitamin D for strong bones.