Balanced Diet-Nutrients and Deficiency Diseases

A diet, which comprises adequate amounts of necessary

nutrients required for a healthy growth and development of our
body. A balanced diet includes both sufficient and nutritious
food to ensure good health.
A normal balanced diet contains sufficient amount of fiber and
the other nutrients provide the appropriate amount of energy
and adequate amounts of water.
Importance and objectives of balanced diet
A balanced diet covers different food types in the right amounts
to stay healthy. It is essential for healthy body, healthy mind.
Just by eating a single food would not provide all essential
nutrients. As per the nutritionist advice, normal balanced diet is
essential for maintaining good health and a sensible body
weight. Improper diet results in poor development of a body with
malnourishment and over diet leads to weight, diabetes, obesity
and other diet related diseases.
The main objectives of the balanced diet include:
• For a healthy weight and energy balance.
• To provide essential nutrients required for proper
functioning and maintenance of cells, tissues, and organs of
our body.
• Limited consumption of saturated fats, processed foods,
junk foods, simple sugar, iodized salt, sodium, etc.
 • Include a high amount of fruits, vegetables, legumes, nuts
and whole grains.
• To avoid malnourishment and other nutritional deficiency

diseases.
According to the department of nutrition and food science,
nutrients are divided into two groups:
Micro nutrients – Carbohydrates, fats, and proteins are
classified as micro nutrients
Macronutrients –Vitamins (A, B, C, D, E, and K) Water and
other minerals – calcium, phosphorus, magnesium, selenium,
zinc, etc. are classified as macronutrients.
Both nutrients are important for the overall good health. An
imbalanced diet may either lead to the excess or inadequate
intake of a nutrient. Insufficient intake of a particular nutrient
leads to the certain deficiency disease.
Carbohydrates

Carbohydrates are the vital source nutrients which provide

energy for our body. Glucose/blood sugar produced by
converting the carbohydrates is utilized as a source of energy
for the cells, tissues, tissues organs.
• Sources of carbohydrates: cereal, grains, potatoes,
processed cheese, corn, beans, lentils, peanuts, peas,
whole-grain bread, pasta, milk, refined sugars like candy,
 and carbonated beverages like soda, syrups, and other
dairy products.
• The function of carbohydrates: The main function of
carbohydrates is to deliver energy and also involved in fat
metabolism and breakdown of proteins for energy.
• Deficiency diseases of carbohydrates: This results in
hypoglycemia, ketosis, tiredness, decreased energy levels,
unhealthy, weight loss, low sodium level, etc.

Fats

Fats are considered as the most concentrated source of energy.

Fats belong to a group of elements called lipids. There are two
types of fats – saturated fats (bad fats) and unsaturated fats
(good fats).
• Sources of fats: Almonds, ghee, red meat, fish, cheese,
butter, walnuts, cream, oils including coconut, rice bran,
mustard soya bean and ground nut
• The function of fats: They are mainly involved in the
transportation of vitamins and also they act as insulators by
protecting vital organs like heart, liver, kidney, etc.
•Deficiency diseases of fats: There are no such deficiency
diseases other than skin and nervous disorders.
Proteins
They are the building blocks of our body as they provide
metabolism and strength to our body. Proteins are large
biomolecules involved in functioning and regulating of our body
cells, tissues and organs. They are made of smaller units of
amino acids.
• Sources of proteins: almond, eggs, chicken, fish, seafood,
beans, soya, pulses, cottage cheese, yogurt, broccoli, milk
and other dairy products.
• The function of proteins: Proteins are the major source of
energy which is mainly used for body movements. They are
mainly involved in producing enzymes, hormones, creating
DNA molecules and other metabolic chemicals. Proteins
also play a key role in boosting our immunity, building
muscles, cell communication, digestion and production of
Keratin (required for hairs and nails).
• Deficiency diseases of proteins: This results in kwashiorkor,

weight loss, marasmus, etc.

Vitamins
Vitamins are the organic compound, which helps in performing
biological functions of a living organism. It is a vital nutrient that
should be included in our daily diet in a required quantity.
Vitamins are categorized into two types based on their
solubility.
Fat-soluble (A, D, E, and K) and Water soluble Vitamin (C and
B)
 • Sources of vitamins: milk, cheese, egg, liver, red meat,
poultry, fish oils, green leafy vegetables, dark colored fruits
and vegetables, vegetable oils, cereals and pulses,
peanuts, lentil and other legumes.
• The function of vitamins: Vitamins are very much essential
for maintaining proper vision, growth, healthy immune
system, healthy skin, bones, teeth, and gum. It is also
involved in the proper functioning of nerve cells and for the
production and synthesis of both erythrocytes (RBC) and
leukocytes (WBC).
•Deficiency diseases of vitamin: They are mainly related to
problems with eyes (vision), teeth, gums, skin, and growth.
Other deficiency diseases include scurvy, Rickets, Beriberi,
etc.
Calcium
Calcium is the most abundantly found mineral in our body when
compared to other minerals. It is an essential nutrient, which is
necessary for the development and maintenance of strong
bones and teeth. It also helps in the normal functioning of the
heart, nerves, muscles, and other body systems. Calcium’s role
in bone formation takes place in a process called “bone
mineralization”. The formation of bones is by the combination of
the mineral complex – calcium phosphate, which provides more
strength, structure, and density of the bones.
• Sources of Calcium: milk, yogurt, cheese, green leafy
vegetables, baked beans, soy milk, broccoli, cabbage,
 sapodilla, onions, sprouts, gooseberries, oranges, egg yolk,
dried fish, etc.
• The function of Calcium: Calcium is the major and essential
mineral for the growth of bones and teeth, for the regulation
of enzyme activity and the formation of cell membranes. It
is also involved in nerve conduction, muscle contraction,
and exocytosis.
• Deficiency diseases of Calcium: The deficiency of calcium
are mainly related to problems with blood circulations and
other diseases like osteoporosis, dry skin, hypertension,
cardiovascular disease, colon cancer, kidney stones, tooth
decay, allergies, etc.

What is Nutrition?

Nutrition is defined as the process of taking in food

and converting it into energy and other vital
nutrients required for life. Nutrients are the kind of
substances that provide the necessary energy and
biomolecules for carrying out various body
functions. All the organisms in the universe need
nutrients for proper growth and functioning, but they
show divergence in how they fulfil their demand.
Some of the animals feed on inorganic compounds
to meet their requirement of nutrients, while others
utilize the complex compounds. The mode of
nutrition changes from one species to another
species.

Types of Nutrition
Generally, there are two types of nutrition among
living organisms, namely:
• Autotrophic mode
• Heterotrophic mode

Autotrophic Nutrition
In this mode of nutrition, organisms use simple
inorganic matters, such as water and carbon
dioxide in the presence of light and chlorophyll to
synthesize food on their own. It is also said as the
process of photosynthesis, where light energy is
converted into food such as glucose, this type of
organisms are called autotrophs. Some of the
examples where autotrophic nutrition is observed in
plants, algae, and bacteria (cyanobacteria).
During the process of photosynthesis, carbon
dioxide and water is converted into carbohydrates,
which are stored in the form of starch in the plants.
Later when plants require energy, it will be derived
from the stored starch in plants. The process of
photosynthesis is mainly explained in three stages:
Absorption (The chlorophyll present in leaves traps
the light coming from the sun). Conversion (in this
light energy is converted into chemical energy and
water will split into hydrogen and oxygen
molecules). Reduction (this is the final stage, where
carbon dioxide is reduced to form carbohydrates ).
All the three events discussed above are not a
continuous process and they may or may not take
place sequentially.

Heterotrophic Nutrition
All the organisms are not capable of producing food
on their own, such organisms depend mainly on
others for their nutrition. The organisms that are not
capable of producing their own food and depend on
the other organisms or sources are known as
heterotrophs, and this mode of nutrition is called
heterotrophic nutrition.

All the animals and fungi are heterotrophs in nature,

they can be of many varieties depending on their
environment and the adaptations. Like some of
them depend on plants for nutrition known as
herbivores and others depend on an animal known
as carnivores. Also, there are some heterotrophs
that eat both plants and animals.
There are different heterotrophs based on their
mode of nutrition given below:
• Parasites (e.g. leeches, ticks)
• Saprophytes (e.g. mushrooms)
 • Holozoic (e.g. humans, dogs)

Nutrition Food Values

Apple Nutrition of One Raw, Unpeeled, Medium-
Sized Apple (100 grams):
• Calories: 52
• Water: 86%
• Protein: 0.3 grams
• Carbs: 13.8 grams
• Sugar: 10.4 grams
• Fibre: 2.4 grams
• Fat: 0.2 grams

Raw Peanuts Nutrition (100 grams)

• Calories: 567
• Water: 7%
• Protein: 25.8 grams
 • Carbs: 16.1 grams
• Sugar: 4.7 grams
• Fibre: 8.5 grams
• Fat: 49.2 grams
o Saturated: 6.28 grams
o Monounsaturated: 24.43 grams
o Polyunsaturated: 15.56 grams
o Omega-3: 0 grams
o Omega-6: 15.56 grams
o Trans: 0 grams

Milk Nutrition in 1 Cup (Around 240 ml of Milk)

• Calories: 149
• Water: 88%
• Protein: 7.7 grams
• Carbs: 11.7 grams
 • Sugar: 12.3 grams
• Fibre: 0 grams
• Fat: 8 grams

Do You Know?
Which is the best nutritious food? Some of the best
nutritious foods are salmon, kale, seaweed, garlic,
shellfish, potatoes, livers, sardines, blueberries, dark
chocolates, and egg yolks. If a person needs lots of
nutrients without calories, the most obvious strategy
is to take dietary supplements.