People want to stay fit and healthy. They follow proper diet plans and exercises for this.
Then also some are worried that they won’t be able to fight the cravings which come when they are trying to make major changes to their diet while dieting?
But it is true that choosing the correct healthy foods will help eliminate cravings over time. Fewer cravings will allow people to focus more on the things throughout the day that bring happiness.
It is advised to look for foods that are rich in fibre. These foods will give that full sensation and remove the desire to snack in between meals.
Many studies support the truth that an unhealthy diet is associated with mental health issues like depression and anxiety. Let us see the importance of a balanced diet and the essential nutrients in our diet.
Choosing foods like bananas, fishes, oats, nuts, and seeds will help to boost our mood and assist us in gaining mental clarity.
A happy body always leads to a happy mind and more happy times!
Table of contents
It is a diet that fulfils all the requirements of an individual’s nutritional needs. The components of balanced diet are as follows:
The source of the various nutrients are given below:
Grains like wheat and rice, fruits, and vegetables
Cooking oils, nuts, milk and egg yolk
Milk, eggs, meat, fishes and pulses
Fruits, vegetables, milk, pulses, eggs and meat
Fruits, vegetables, milk, pulses, eggs and meat
Vitamins are organic substances which are necessary in small quantities for good health, growth and development. Deficiencies can lead to different types of diseases.
Vitamins are classified into two categories on the basis of solubility. They are as follows:
Fat soluble vitamins are absorbed via fats. They are stored in fatty tissue. Examples are discussed below:
Water soluble vitamins dissolved in water and get absorbed. Various examples are discussed below:
Vitamin B complex
Fibre is considered as an important constituent of our diet. Fibre is any type of carbohydrate that our body is not able to digest. It is not digested in our stomach and enters our colon, where it acts as a food source for friendly gut bacteria. Certain fibre may promote weight loss, lower blood sugar levels, and help to fight constipation.
The Academy of Nutrition and Dietetics says that consuming about 14 grams of fibre for every 1,000 calories daily intake is good.
The common rich sources of fibres are fruits and vegetables. It includes strawberries, apples, bananas, avocado, pears, spinach, broccoli, beans, berries etc.
There are two kinds of dietary fibres as follows:
It gets dissolved in water and forms a kind of gel in the colon. It help to control blood sugar levels,
It doesn’t dissolve in water, and helps to increase the movement of material through the digestive system. It can help in preventing constipation because it speeds the passage of foods through the gastrointestinal tract.
Dietary Fibre has the Following Benefits:
Fibre offers many health benefits, but it’s important to incorporate fibre-containing foods slowly over the course of a few days to avoid side effects, such as gas and bloating.
Antioxidants are substances (either man-made or natural) which prevent or delay different types of cell damage. They are found in many foods like fruits and vegetables. They are normally available in the form of dietary supplements too. Examples include red wine and apricots which are rich in antioxidants.
Common examples of antioxidants include vitamin A, vitamin C, beta-carotene, selenium etc.
Question 1. Arun had a lot of orange coloured fruits and vegetables like carrots in his diet, these dietary foods are rich in which vitamin ?
a. Vitamin B
b. Vitamin A
c. Vitamin C
d. Vitamin D
Solution: The other name of vitamin A is retinol. The common sources of vitamin A include papaya, carrots, tomatoes, etc. Its deficiency causes night blindness and xerophthalmia in humans. Hence, the correct option is b.
Question 2. Which of the following is the most essential vitamin for a woman during her early stages of pregnancy to prevent birth defects?
b. Folic acid
c. Vitamin E
d. Vitamin C
Solution: Folic acid helps to prevent certain birth defects which are known as neural tube defects. Examples include spina bifida (bifid spinal cord).
Question 3. Which of the following drinks will provide maximum antioxidants?
a. Black tea
b. Apple juice
c. Cream Milk
d. Red wine
Solution: Red wine has the highest antioxidant activity.
Question 1. What are the components of a balanced diet?
Solution: A balanced diet fulfils all the requirements of an individual’s nutritional needs. The components of balanced diet are as follows:
Question 2. What is the difference between fat soluble and water soluble vitamins?
Fat soluble vitamins
Water soluble vitamins
Vitamins are absorbed via fats
Vitamins are dissolved in water
Examples include vitamins A, D, E and K.
Examples include vitamins B and C.
Question 3. Vitamin C is present in which food sources?
Solution: Vitamin C is present in citrus fruits, guava, tomatoes, broccoli, papayas, peas etc. It is a water soluble vitamin. It protects cells and keeps them healthy. It helps in maintaining a healthy skin, bones, blood vessels and cartilage. It helps in wound healing also.
Question 4. What is the other name of vitamin niacin ?
Solution: The chemical name of vitamin niacin is vitamin B3 which is a water soluble vitamin. It is used by the body for metabolism, that means turning food into energy. Niacin helps in keeping the digestive system, nervous system and skin healthy.
Question 5. Write a short note on dietary fibres?
Solution: Fibre is a carbohydrate present in plant foods such as vegetables, grains, fruits, and legumes. Our body cannot digest fibre, that’s why it travels through the stomach until it ends up in the large intestine. There are two kinds of fibres as follows:
|The Living World
|Morphology of Flowering Plants
|Anatomy of Flowering Plants
|Structural Organization in Animals
|Cells: The Unit of Life
|Cell Cycle and Division
|Transport in Plants
|Photosynthesis in Higher Plants
|Respiration in Plants
|Plant Growth and Development
|Digestion and Absorption
|Breathing and Exchange of Gases
|Body Fluids and Circulation
|Excretory Products and their Elimination
|Locomotion and Movement
|Neural Control and Coordination
|Chemical Coordination and Integration