Food, Nutrients, Deficiency Diseases, and Balanced Diet

A Today you'll learn

Identify the five essential nutrient groups: carbohydrates, fats, proteins, vitamins, and minerals.
Recognise common nutritional deficiency diseases like scurvy, rickets, anaemia, and goitre.
Design a balanced daily diet incorporating dietary fibre (roughage) and water.

B Let's understand

Food provides energy, supports tissue growth, and protects our bodies against disease. Nutrients are categorized into energy-givers (carbohydrates and fats), body-builders (proteins), and protective nutrients (vitamins and minerals). A balanced diet contains adequate proportions of all these nutrients along with roughage (fibre) and clean drinking water. When a specific nutrient is missing from the diet over a prolonged period, deficiency diseases develop. For example, lack of Vitamin C leads to scurvy (bleeding gums), lack of Vitamin D or calcium causes rickets (soft, bent bones), lack of iron causes anaemia (fatigue, pale skin), and lack of iodine causes goitre (swelling in the neck).

C See it step by step

Example 1: Why are green leafy vegetables and citrus fruits essential in our daily diet?

Step 1: Citrus fruits (oranges, lemons, amla) are rich in Vitamin C, which protects gums and skin and boosts immunity.
Step 2: Green leafy vegetables (spinach) are packed with iron and roughage.
Step 3: Iron prevents anaemia, while roughage aids digestion and prevents constipation.

Example 2: How can rickets be prevented in growing children?

Step 1: Rickets is caused by deficiency of Vitamin D and calcium.
Step 2: Consume dairy products (milk, curd, paneer) and fortified foods.
Step 3: Spend moderate time in gentle morning sunlight, which helps the skin synthesize Vitamin D.

D Your turn

Which vitamin deficiency leads to night blindness (poor vision in dim light)?

Look back at "Let's understand" above for a clue.

E Ready to practise?

Key idea 1

Carbohydrates and fats provide energy; proteins build and repair body tissues.

Key idea 2

Vitamins and minerals are protective nutrients that ward off illnesses.

Key idea 3

Scurvy is caused by Vitamin C deficiency; rickets is caused by Vitamin D deficiency.

Key idea 4

Anaemia results from lack of iron; goitre results from lack of iodine.

Key idea 5

Roughage (dietary fibre) adds bulk to food and aids regular bowel movements.

Warm up

1. Name two food items rich in proteins.

2. Which vitamin is produced in our skin when exposed to morning sunlight?

3. Which deficiency disease causes bleeding and swollen gums?

Practise

4. Name the mineral whose deficiency causes anaemia.

5. Why is dietary fibre (roughage) important if it does not supply energy?

6. What happens to a person who suffers from goitre?

Challenge

7. Differentiate between carbohydrates and fats as sources of energy.

8. Suggest a balanced lunch menu including grains, protein, vegetables, and fruit.

Download worksheet (PDF)

Question 1: Name two food items rich in proteins.

Answer: Eggs, pulses (dal), paneer, fish, or milk

Question 2: Which vitamin is produced in our skin when exposed to morning sunlight?

Answer: Vitamin D

Question 3: Which deficiency disease causes bleeding and swollen gums?

Answer: Scurvy (deficiency of Vitamin C)

Question 4: Name the mineral whose deficiency causes anaemia.

Answer: Iron

Question 5: Why is dietary fibre (roughage) important if it does not supply energy?

Answer: Roughage adds bulk to digested food and promotes healthy digestion, preventing constipation

Question 6: What happens to a person who suffers from goitre?

Answer: The thyroid gland in the neck swells up due to lack of iodine

Question 7: Differentiate between carbohydrates and fats as sources of energy.

Answer: Carbohydrates provide quick energy; fats store concentrated energy for later use

Question 8: Suggest a balanced lunch menu including grains, protein, vegetables, and fruit.

Answer: Sample menu: Brown rice/rotis (carbohydrates), dal/paneer (protein), spinach curry (vitamins/iron), and an orange (vitamin C)