Diet Revision Notes

A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, fiber, and water in appropriate proportions.

Each nutrient has a specific role in providing energy, growth, repair, or maintaining body functions.

• Carbohydrates provide energy.
• Proteins support growth and repair.
• Fats supply energy and insulation.
• Vitamins and minerals regulate body processes.
• Fiber aids digestion.
• Water is essential for hydration and chemical reactions.

Eating the right amounts of each nutrient prevents deficiencies and excesses that can cause health problems.

Too little of a nutrient can lead to diseases; too much can cause obesity or toxicity.

• Balance prevents malnutrition and related diseases.
• Variety in food choices helps achieve balance.

A balanced diet supports growth, tissue repair, and overall health.

It helps maintain a healthy weight and reduces the risk of chronic diseases.

• Supports energy needs and bodily functions.
• Prevents nutrient-related illnesses.

Carbohydrates are found in bread, rice, pasta, and potatoes and provide energy.

Fats and oils come from butter, oils, nuts, and fatty meats; they supply energy, insulation, and help absorb vitamins.

Proteins are present in meat, fish, eggs, beans, and nuts; they are essential for growth and repair.

• Carbohydrates: energy source from starchy foods.
• Fats: energy, insulation, vitamin absorption.
• Proteins: growth and tissue repair.

Vitamin C is found in citrus fruits and vegetables; it prevents scurvy and aids wound healing.

Vitamin D is obtained from sunlight and foods like fish and fortified milk; it helps calcium absorption for strong bones.

• Vitamin C: prevents scurvy, supports collagen.
• Vitamin D: aids calcium absorption, bone health.

Calcium is found in dairy products and leafy greens; it strengthens bones and teeth.

Iron is present in red meat, beans, and spinach; it is needed to make haemoglobin for oxygen transport.

• Calcium: bone and teeth strength.
• Iron: haemoglobin formation for oxygen transport.

Fibre comes from whole grains, fruits, and vegetables; it aids digestion and prevents constipation.

Water is essential for all bodily functions, including nutrient transport and temperature regulation.

• Fibre: supports digestive health.
• Water: vital for hydration and chemical reactions.

Scurvy results from a lack of vitamin C, which is essential for collagen synthesis.

Without enough vitamin C, connective tissues weaken, causing symptoms like bleeding gums and weakness.

A diet lacking fresh fruits and vegetables can lead to scurvy.

• Vitamin C deficiency causes scurvy.
• Vitamin C needed for collagen production.
• Lack of fresh fruits and vegetables increases risk.

Rickets is caused by insufficient vitamin D, which helps the body absorb calcium.

Without vitamin D, bones become soft and weak, leading to deformities.

Lack of sunlight exposure or poor diet can cause vitamin D deficiency.

• Vitamin D deficiency causes rickets.
• Vitamin D aids calcium absorption for strong bones.
• Insufficient sunlight or diet leads to deficiency.

Eating foods rich in vitamins C and D and getting adequate sunlight exposure can prevent scurvy and rickets.

Ensuring a balanced diet with fresh fruits, vegetables, and vitamin D sources is essential.

• Consume vitamin C-rich fruits and vegetables.
• Get enough sunlight for vitamin D synthesis.
• Include vitamin D-rich foods like fish and fortified milk.