Diet

A balanced diet refers to a nutritional approach that provides the necessary nutrients in the right proportions to maintain good health, support growth, and prevent various health issues. It involves consuming a variety of foods from different food groups to ensure that the body gets the essential vitamins, minerals, carbohydrates, proteins, fats, and fiber it needs.

Essentials for a Balanced Diet 

Principal Dietary Sources

Carbohydrates

Carbohydrates are the body’s primary source of energy. 

When consumed, they are broken down into glucose, which fuels the brain and muscles. 

Glucose is vital for various bodily functions, and a balanced intake of carbohydrates ensures proper energy levels for day-to-day activities and physical performance. Additionally, certain carbohydrates like fiber help with digestion and promote bowel health.

Carbohydrates are found in various foods such as:

• Grains such as rice, wheat and oats. 
• Starchy vegetables such as potatoes and, corn 
• Legumes such as beans, lentils, fruits
• Sugary foods such as candies, and pastries.

Fats and Oils

Fats play a crucial role in the body, providing a concentrated source of energy, aiding in the absorption of fat-soluble vitamins (like vitamin D), protecting organs, and supporting cell growth. 

Fats serve as building blocks for various hormones and are essential for brain health. 

However, it’s essential to consume healthy fats (unsaturated fats) in moderate amounts and limit unhealthy saturated and trans fats.

Fats are found in various foods such as:  

• Oils such as olive oil and coconut oil 
• Nuts and seeds such as almonds and chia seeds 
• Avocados and fatty fish such as salmon and mackerel 
• Dairy products such as cheese and butter

Proteins

Proteins are found in both 

• animal-based foods (e.g., meat, poultry, fish, eggs, dairy) and 
• plant-based sources (e.g., legumes, tofu, quinoa, nuts, seeds).

Proteins are essential for the growth, repair, and maintenance of body tissues, including muscles, bones, skin, and enzymes. They are made up of amino acids, which are the building blocks of the body. Proteins are also involved in immune function, hormone production, and transportation of nutrients and oxygen in the blood.

Vitamins 

Vitamin C: 

Found abundantly in citrus fruits such as 

• Oranges
• Lemons
• Strawberries
• Vegetables and leafy greens. 

Acts as an antioxidant, protecting cells from damage, and supports the immune system. It is also essential for collagen production, which aids in skin health and wound healing.

Nutrient Deficiency and its Effects; Vitamin C

Scurvy

Scurvy is a nutritional deficiency disease caused by a lack of vitamin C in the diet. Vitamin C, also known as ascorbic acid, is essential for the body’s proper functioning, but it cannot be produced by the human body. Therefore, we must obtain it from the foods we eat.

Imagine that your body is like a car, and vitamin C is the fuel it needs to run smoothly. Just as a car cannot function without gasoline, your body cannot function properly without enough vitamin C. Now, let’s say you rarely eat fruits and vegetables, which are rich sources of vitamin C. As a result, your body doesn’t get enough of this essential nutrient, and over time, it starts showing signs of scurvy.

Vitamin D

While the best source is sunlight, dietary sources include fatty fish (e.g., salmon, mackerel), fortified dairy products, and egg yolks. Crucial for bone health as it helps the body absorb calcium. It also plays a role in the immune system and can positively impact overall health.

Nutrient Deficiency and its Effects; Vitamin D Rickets

Rickets is a condition caused by a deficiency of vitamin D, calcium, or phosphate. Vitamin D is essential for the absorption of calcium and phosphate in the body, which are crucial for building and maintaining strong bones. Without enough vitamin D or these minerals, bones become weak and soft.

Think of vitamin D as the sunshine that nourishes your bones, just like sunlight helps plants grow strong. Without enough sunlight, plants may become weak and droopy, and similarly, without enough vitamin D, your bones can become weak and bendy like rubber. So, to prevent rickets, make sure to get enough “sunshine” (vitamin D) through sunlight or vitamin D-rich foods like eggs and fortified milk.

Mineral Ions

Calcium

Found in dairy products (e.g., milk, yogurt, cheese), leafy greens (e.g., kale, spinach), tofu, and fortified plant-based milk.Critical for building and maintaining strong bones and teeth. It also aids in muscle function, nerve transmission, and blood clotting.

Iron

Available in red meat, poultry, fish, legumes (e.g., lentils, beans), tofu, and fortified cereals.

An integral part of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. Iron is vital for preventing anemia and supporting overall energy levels.

Fiber

Fiber is found in plant-based foods, such as whole grains (e.g., brown rice, whole wheat bread), fruits with edible skin (e.g., apples, pears), vegetables (e.g., broccoli, carrots), legumes (e.g., beans, lentils), and nuts and seeds.

Fiber aids in maintaining digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. It can also help manage weight by promoting a feeling of fullness and slowing down the absorption of nutrients, particularly sugars.

Water

Water is obtained primarily from drinking fluids, but it’s also present in some foods like fruits and vegetables.

Water is essential for life and plays a vital role in numerous bodily functions. It helps maintain body temperature, cushions joints, flushes waste products from the body through urine, and aids in digestion. Staying adequately hydrated is crucial for overall health and well-being.