Q.1. What is a Balanced Diet? How it is important for the individual body?
Ans. A balanced diet is a diet which consisted of various constituents of food in accurate and appropriate in quantity and quality according to the requirement of an individual and helps in the growth and development of our body.
(i) Energy Resource:- It gives sufficient energy to the body for various activities.
(ii) For optimum growth & Development:- It helps individuals to grow and to achieve the aim of all-round development.
(iii) The proper function of Organs:- By the help of balanced diet every organ functions well and properly.
(iv) Faster Recovery:- It helps to repair and replace the worn out tissues thus faster recovery.
(v) Strong immune system:- It make better resistance power
(vi) Improves fitness level:- It improves overall health states and resulting in fitness of the body by preventing diseases.
(vii) Improves Metabolism:- Quality of metabolizing and thus efficient release of energy
(viii) Prevents Deficiency Diseases:- It gives all necessary nutrients to body so deficiency diseases cannot takes place.
(ix) Maintaining body weight:- It helps individual to maintain proper body weight.
(x) Overall efficiency improves:- It improves all physiological systems of body then more of efficiency level of individual. In this way a balanced diet is useful for as.
Q.2. What factors can be considered for making balanced diet?
Ans. (i) Age:- Age plays a great role in making diet for like in growing age a child needs more protein but old aged people should avoid more proteins and fats but should take more minerals & vitamins
(ii) Gender:- Sex difference causes variation in diet more caloric requirement to male & less for female.
(iii) Profession:- Heavy physical activities work out needs more calories demand & less physical activities work out fewer calories demand.
(iv) Bodyweight :- Obese person need fibrous food more, while slim or lean needs more protein.
(v) Specific Sports Diet:- Various sports need specific diet like long-distance runner needs more fat, contact body games player need more protein, exposing strength player needs more carbohydrates.
(vi) Sufficient Roughages:- It is non-nutritive but important, It consists fibers found in fruits & vegetables.
(vii) Pregnancy or feeding mother:- Pregnant mother needs extra diet - carbohydrates, protein, fat, vitamins, minerals etc.
(viii) Diet During Health Problems:- the Injured person should take more protein and minerals patients should be given a diet full of mineral & vitamins.
(ix) Seasonal Food:- Seasonal food is easily available and economical moreover the nutritional value is high.
(x) Climatic Condition:- The effects the diet like in hot places food should have oilily fried, while in coaster region the food should be more liquid.
(xi) Natural Diet:- Natural sources of diet are early digested by body less polluted not synthetic food.
(xii) Doctor’s Recommendation:- Diseased or sick person should take accords to doctor recommendation and patient avoid fried food jaundice patients avoid protein.
(xiii) Eating habits & social Customers:- They also affect the diet of individual some take low vegetable veg. others don’t take it so it is according to customs also.
Q.3. Mention the types and effects of micronutrients on our body?
Ans. Minerals & Vitamins are the micronutrients of diet. Function of Micronutrients.
(i) Calcium:- It is required for bone and teeth formation, deficiently causes osteoporosis, Rickets and retorted growth.
(ii) Iron:- it in required for the formation of hemoglobin, deficiency leads to anemia.
(iii) Phosphorus:- It helps in making strong bones and teeth.
(iv) Sodium:- It helps nervous system for better response, deficiency causes cramps and tiredness.
(v) Iodine:- It helps in proper growth & development of body, deficiency leads to goiter.
(vi) Fluoride:- It helps teeth and nails.
(vii) Chloride: - It helps the body to fight against infection, proper functions of the nervous system.
A - helps in normal growth & development of eyes and skin.
D - Important for formation of strong bones & teeth.
E - It protects the cell membrane and acts as an antioxidant.
K - helps in Blood clotting and heals wounds.
B - Vit B1 for growth & development.
B2 - helps in growth of RBC.
B3 - Play an important role in energy transfer, reactions in the metabolism of glucose, fat & alcohol.
B5- In involved in oxidation of fatty acids & carbohydrates.
B6 - It helps in the metabolism of amino acids.
B7- it plays key role in the metabolism of lipids, proteins and carbohydrates.
B9- Folic Acids Needed for normal cell division, especially during pregnancy and infancy.
B12 - It involved in cellular metabolism of carbohydrates proteins and lipids a helps in production RBC in bone marrow.
C - helps in healing wounds it helps formation of growth & repair of bones, skin & connective tissues. It makes healthy teeth & gums.
Q.4. State four Myths of Dieting?
Ans. Myth: Low fat or no fat diet are good for you.
Fact: This is not true cutting down saturated fat and eating unsaturated fat is good body needs fat for energy, tissue repair and transport Vitamins A,D,E,K.
(ii) Myth: Fasting Makes you lose weight.
Fact: True for a short period by hinder weight loss. In the long term it leans muscular tissues so exercise is recommended for weight loss.
(iii) Don’t drink water while taking food. It digests food it doesn’t hamper metabolism so it is not true.
(iv) Myth milk should not be taken immediately after fish.
Fact: it is not true that it will not give any allergy or irritation scientists don’t think so.
(v) Fruits and vegetables are more nutritious than cooked foods.
Fact: Scientist discovered in recent years that cooking actually boosts levels of an important compound in some fruits and vegetables and cooking also breaks down fiber, making it easier for your body to process.
(vi) Myth - Eat fewer nuts they are too fattening
Fact: It is true that nuts contain a lot of fat but it is mostly the food kind. Recent research suggested that eating nuts as part of a healthy diet may even help you lose weight