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mMuskaan Chawala
mGaurav kumar

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ðCarbohydrates are organic compounds of carbon , hydrogen and oxygen.
ðThere are two major types of carbohydrates in food : 0
 and 0
ðThe body's principal source of energy. All sugars and starches that we
consume are carbohydrates. Examples include table sugar, whole grains,
pasta, fruit, popcorn, vegetables and more.
ðOne gram of carbohydrates yields about u  of energy. Excess of
carbohydrates in the body is converted into fat which is stored in the body.
ðjrotein is the basic material of life. It makes up 3/4's of our body tissue.
ðWithout dietary protein, all body functions would not take place. jroteins can be
broken into complete and incomplete proteins.
ðComplete proteins supply a sufficient amount of the nine essential amino acids.
ðAnimal proteins are called First class proteins because they contains all the
essential amino acids . jlants proteins are called Second class proteins because
they do not have all the essential amino acids.
ðÑeans, peas, milk, white portion of eggs, etc are some examples of proteins.
ðjroteins are of two types:-
„icronutrients : jroteins, Fats, Carbohydrates are those nutrients which our body
need in larger amount.
„icronutrients : Vitamins and Minerals are micronutrients because we need them
only in traces.
ðFat is composed of carbon, hydrogen and oxygen.
ðFats are essential for the proper functioning of the body. We need to consume
some fats to remain healthy.
ð Fats supply necessary and that the body can
only get from foods. Fats also serve as the storage substance for the body's excess
calories. When the body has depleted its carbohydrate stores, it draws on fat.
ðOne gram of fats give @
 
0of fats.
ðWithout vitamins, we could not exist.
ð They affect all functions in the body and help regulate them. Most vitamins
must be obtained from food.
ðWe need 13 vitamins: A, C, D, E, K, Ñ (8 different Ñ Vitamins).
ðVitamins are mainly of two types:-
˜ater-soluble : Ñ and C
Fat-soluble : A, D, E AND K.
ðEach vitamin carries out specific functions. If your diet is lacking in a certain
vitamin, you may develop a deficiency disease.
ðMinerals act as nutrients and are essential to many processes in the body,
including the functioning of the heart and digestive system and bone
formation.
ðSome key minerals we need include Ñoron, Calcium, Chloride, Chromium,
Copper, Iron, Fluoride, Iodine, Magnesium, Manganese , Molybdenum,
jhosphorus, jotassium, Selenium, Sodium and Zinc.
ðWater is essential to human life.
ðHalf of our weight is water.
ðThe body loses and needs to replace water every day. The typical
suggestion is 6-8 glasses of liquid every day.
ðRecently reports have come out that you need to drink enough water to
quench your thirst.
ð  
  

      ëoughage.
ðRoughage does not provide any nutrients to our body but it is an essential
ingredient of our food as it helps our body to get rid of undigested food.
ðA diet which contains all the nutrients e.g. energy, proteins, fats, vitamins,
minerals etc. required by a child for the proper maintenance of health and
optimum growth is termed as a 'balanced diet'.
ðA balanced diet should contains 50% carbohydrates, 35%fats, 12% proteins,
3% vitamins and minerals and sufficient amount of water and roughage.
 Eating Right Every Day
ð Ñriefly describe the point of this lesson, which is that the
class will be learning about the relationship between
good nutrition and health.
The Food jyramid
Steps to a healthier you

›
 ›
 
     


 Grains
Make half of your grains whole

ð List a few examples of grains that are plentiful in your

area.
ð Discuss how much children should eat every day and
when they might have them.
ð Together, research and discuss the health benefits of
grains.
ð Encourage children to list foods that they like from this
food group.
 Vegetables
Vary your veggies

ð List a few examples of vegetables that are plentiful in

your area.
ð Discuss how much children should eat every day and
when they might have them.
ð Together, research and discuss the health benefits of
vegetables.
ð Encourage children to list foods that they like from this
food group.
 Fruits
Focus on fruits

ð List a few examples of fruits that are plentiful in your

area.
ð Discuss how much children should eat every day and
when they might have them.
ð Together, research and discuss the health benefits of
fruits.
ð Encourage children to list foods that they like from this
food group.
 Oils
Know your fats

ð List a few examples of oils and fats.

ð Discuss how much children should eat daily and what
foods contain oils and fats.
ð Together, research and discuss the health benefits
associated with the different kinds of oils and fats.
ð Encourage children to list foods that they like from this
food group.
 Milk
Get your calcium rich foods

ð List a few examples of milk products.

ð Discuss how much children should eat daily and when
they might have them.
ð Together, research and discuss the health benefits of
milk products.
ð Encourage children to list foods that they like from this
food group.
 Meat and Ñeans
Go lean on protein

ð List a few examples of meat and bean products that are

plentiful in your area.
ð Discuss how much children should eat daily and when
they might have them.
ð Together, research and discuss the health benefits of
meat and beans.
ð Encourage children to list foods that they like from this
food group.
 Discretionary Calories
Extras for luxury foods

ð What are discretionary calories?

ð Discuss how many discretionary calories children should
eat every day.
ð Solicit class feedback for examples of ways to use
discretionary calories.
 jhysical Activity
Strive for 60 minutes or more per day

ð What is physical activity?

ð Discuss moderate vs. vigorous activity.
ð Solicit class feedback for examples of moderate and
vigorous activities.
 Eat Well and Stay Healthy!
ð Encourage children to use the Myjyramid Worksheet,
for a week, and to eat their favorite foods in each group
to meet their daily requirements.
ð Download the worksheet here: Myjyramid Worksheet.
ð Discuss their findings at the end of the week.
ð How might each child eat more healthfully?
 Conclusion
ð Summarize the health benefits of each food group.
ð Encourage children to do research on any new finding
about food and health.
ð Encourage children to continue keeping a food diary.
ð Encourage children to strive for 60 minutes or more of
physical activity every day.
ð Ask your school nurse or doctor to visit the class to share
facts about food and health on an ongoing basis.
„