Balanced Diet and Nutrients
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What you will learn
- 1Name the main nutrient groups and give examples of foods in each group
- 2Explain why a balanced diet is important for health
- 3Sort foods into the correct nutrient group
Mini Lesson
Our bodies need different types of nutrients to grow, have energy, and stay healthy. Eating a variety of foods from all nutrient groups each day is called having a balanced diet. No single food contains everything your body needs, so variety is essential.
Carbohydrates — Fuel for the Body
- Carbohydrates are the body's main source of energy.
- Simple carbohydrates (sugar) give quick energy — fruit, candy.
- Complex carbohydrates (starch) give slow, steady energy — bread, rice, pasta, oats, potatoes.
- Eating too many simple sugars can lead to tooth decay.
Protein — Builder and Repairer
- Protein is needed to build and repair muscles, skin, hair, and organs.
- Good protein sources: chicken, fish, eggs, beans, lentils, nuts, cheese.
- Growing children need plenty of protein to support rapid growth.
Vitamins and Minerals — Defenders and Regulators
- Vitamins help the body fight illness and carry out chemical reactions. Example: Vitamin C in oranges helps the immune system.
- Minerals strengthen bones and teeth (calcium from milk), help carry oxygen in blood (iron from spinach), and help nerves work.
- Best sources: fruit, vegetables, dairy, and nuts.
Other Important Nutrients
- Fats — provide energy and help absorb vitamins. Healthy fats: avocados, olive oil, nuts. Fats to eat only sometimes, in small amounts: fried foods and packaged snacks.
- Fiber — found in vegetables and whole grains; keeps the digestive system healthy.
- Water — a nutrient that is essential for life. It carries nutrients in the blood, controls body temperature, and removes waste.
Words to know
Nutrient
A substance in food that the body needs to function
e.g. Protein is a nutrient that helps build muscles.
Carbohydrate
A nutrient that provides the body's main source of energy
e.g. Bread and pasta contain carbohydrates.
Protein
A nutrient used to build and repair body tissues
e.g. Eggs and chicken are rich in protein.
Vitamin
A nutrient that helps the body function and fight illness
e.g. Vitamin C is found in oranges and strawberries.
Mineral
A nutrient that strengthens bones, teeth, and blood
e.g. Calcium is a mineral found in milk.
Balanced diet
Eating the right amounts of different foods from all nutrient groups
e.g. A balanced diet includes fruit, vegetables, protein, and carbohydrates every day.
Eat a rainbow — different colored fruits and vegetables contain different vitamins and minerals. The more colors on your plate, the better your diet!
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