Balanced Diet:

• “The food which contains all essential food nutrients which are necessary and essential for healthy growth of the body and proper functioning of the whole parts of body.”

• Food is a complex mixture of chemical substances.

• It performs following useful functions when eaten and absorbed by the body.
i) Produces energy
ii) Promote growth
iii) Repair the tissues
iv) Regulate various processes

• Nutrients are the chemical components of food capable of performing above functions.

• Example: milk is a balanced diet although it does not contain iron.

• Following are the major components of Balanced Diet and their source and functions:

i) Carbohydrates
• Source: Honey, Sugarcane, Wheat, Maize, Potatoes.
• Functions: Provide energy

ii) Fats:
• Source: Butter, Cheese, Soya bean, Mustard etc.
• Functions: Provide Energy

iii) Proteins:
• Source: Meat, Eggs, Fish, Milk, Pulses etc.
• Functions: Essential for growth

iv) Vitamins:
• Source: Fruits and Vegetables.
• Functions: Important for proper physiologic and metabolic functions of the body.
• Types:
a) Water Soluble Vitamins: B1, B2, B6, B12, C
b) Fat Soluble vitamins: A, D, E, K

v) Minerals: Minerals are those inorganic substances which play a key role in the maintenance and building of the body tissues. The most important minerals of balanced diet are as under:
• Phosphorus: is necessary for bones and teeth.
• Iron: is an essential component of blood.
• Iodine: is necessary for thyroxin which is secreted from thyroid gland.
• Calcium: is necessary for bone development.

vi) Water:
• Source: Fruits, Vegetables
• Functions: It is constituent of blood, lymph, hormones and other secretions of the body.