Nutrition refers to the intake of food according to the body’s dietary requirements. Good nutrition means eating a well-balanced diet combined with regular physical activity. It helps maintain immunity, improves physical and mental growth, prevents diseases and increases a person’s productivity.
A balanced diet is simply a mixture of macro and micro nutrients in the right proportions, supplying enough energy for daily activities. According to the Thesaurus, a balanced diet is “a diet that contains adequate amounts of all necessary nutrients required for healthy growth and activity.”
Composition of a Balanced Diet
A balanced diet contains the right amount of calories, vitamins, minerals and water needed for good health. The general distribution of nutrients is:
- Carbohydrates – 50%
- Fats – 32%
- Proteins – 12%
- Minerals & Vitamins – 3%
- Sufficient water for hydration and metabolism
Objectives of a Balanced Diet
- Maintain overall health and well-being
- Provide enough calories to carry out daily routine activities
- Support physical growth and mental development
- Strengthen the immune system and reduce risk of diseases
WHO Recommendations for a Balanced Diet
The World Health Organization (WHO) offers five key dietary recommendations:
- Maintain energy balance: Burn as many calories as you consume to maintain a healthy weight.
- Increase plant-based foods: Eat more fruits, vegetables, legumes, whole grains and nuts.
- Limit unhealthy fats: Reduce intake of saturated fats (coconut oil, animal fats). Prefer unsaturated fats found in plant oils. Avoid trans-fatty acids completely.
- Reduce sugar intake: Limit foods high in added sugar like sweets, bakery items and sugary drinks.
- Limit salt (sodium): Keep intake low and ensure the salt used is iodized.
Additional Dietary Recommendations
- Include good-quality proteins: Fish, meat and soybeans provide essential amino acids needed for tissue repair and growth.
- Vegetarians can obtain complete proteins by consuming a combination of plant foods + grains. Examples: rice + dal, roti + lentils, peanut butter + bread.
- Foods like avocado and pumpkin seeds contain almost all essential amino acids.
- Take micronutrients like vitamins and minerals through a variety of fruits, vegetables, nuts, dairy and fortified foods.
Why Balanced Diet Is Important
A proper balanced diet helps in:
- Healthy body weight maintenance
- Good immunity
- Healthy bones, muscles and skin
- Better concentration and learning ability
- Reduced risk of chronic diseases like diabetes, hypertension and heart disease
- Better digestive health
Components of a Balanced Diet (Explained Simply)
1. Carbohydrates
Main source of energy. Found in rice, wheat, millets, potatoes, fruits and sugar.
2. Proteins
Needed for muscle repair, enzyme formation and immunity. Sources: meat, fish, eggs, milk, pulses, legumes, soy and nuts.
3. Fats
Provide concentrated energy, support cell structure and help absorb vitamins. Healthy fats come from nuts, seeds, fish, groundnut oil, sunflower oil and olive oil.
4. Vitamins
Needed in small amounts for metabolism, vision, skin health and immunity. Sources include fruits, vegetables, dairy, eggs and fortified foods.
5. Minerals
Essential for bones, blood, nerves and enzyme functions. Examples: calcium, iron, iodine, zinc, potassium.
6. Water
Important for digestion, absorption, temperature regulation and elimination of wastes.
Healthy Eating Tips for Students
- Eat three regular meals a day with healthy snacks in between
- Drink plenty of water instead of aerated drinks
- Choose whole grains over refined grains
- Include at least 2–3 servings of fruits and vegetables daily
- Limit fast food, fried food and packaged snacks
- Do not skip breakfast
- Monitor portion sizes to avoid overeating
Example of a Balanced Indian Diet Plate
- ½ plate fruits and vegetables
- ¼ plate whole grains (rice, rotis, millets)
- ¼ plate proteins (dal, beans, fish, egg, paneer)
- 1 teaspoon healthy oil
- 1 cup curd or buttermilk
Micronutrient Tips
- Use iodized salt to prevent iodine deficiency
- Eat citrus fruits and green vegetables for vitamin C
- Drink milk or eat ragi for calcium
- Include jaggery, leafy greens and dates for iron
Detailed Notes:
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