Assignment: Every Day Science

Name: Syed Adnan ul Hassan

Year: 2 year (4 semester)
nd th

Seat no: 41
Topic: Why Balance diet is
Important

Submitted to: Dr.kausar

 Definition of Balanced diet:
“A diet containing adequate energy and all of the essential nutrients
that cannot be synthesized in adequate quantities by the body, in
amounts adequate for growth, energy needs, nitrogen equilibrium,
repair, and maintenance of normal health.”

Why is balanced diet important :

Balanced diet contains all the basic nutrients that is very important
for human growth and also to maintain a good health. Balance diet
includes 7 constituents of food. They are:
1-Protein
2-Carbohydrate
3-Fats
4-Vitamins
5-Minerals
6-Fiber
7-Water
Protein
Proteins are nutrients that are essential to the building, maintenance
and repair of body tissues such as the skin, the internal organs and
muscles. Out of 22 protein types, the body can make 14, the other 8,
called essential amino acids, can only be obtained from food. A
balanced diet has to be rich in these 8 proteins. Fish, meat, poultry,
eggs, cheese and other foods from animal sources provide all the
eight essential amino acids.
 Carbohydrates
Carbohydrates provide fuel to all cells, organs and tissues in the form
of glucose. Some of its sources include foods such as whole grains,
fruits, vegetables and legumes. You may also get good amount of
carbohydrates in foods like candies, pastries, cookies and flavoured
beverages. Carbohydrate is one of the important components of a
balanced diet. On an average, an adult should get about 45 percent
to 65 percent of their calories from carbohydrates.
Fat
Fat is an important part of a balanced diet. It contributes to around
25 percent to 35 percent of the daily caloric intake, however, the
content of saturated fats should be kept to no more than 10 percent
of the total fat intake. The healthiest fats come from mono saturated
and polyunsaturated sources such as nuts, olive oil and fish. One can
skip trans-fatty acids entirely.

Vitamins
Vitamins help with chemical reactions in the body and that is why
the body needs 13 different vitamins to grow and develop. Each
vitamin helps with certain functions. For example, vitamin A
improves vision, vitamin C maintains healthy skin and vitamin D
keeps the bones and teeth strong. You can get vitamins from fresh
fruits and vegetables or from vitamin supplements.
Minerals
Minerals are very important for the body and they need to be
delivered through food since the body can't make them. Many
minerals, such as calcium, potassium and iron are vital to the proper
functioning of the body and must be taken in relatively large
amounts. Other trace minerals like zinc, selenium and copper are
only needed in small amounts to maintain good health.
Fiber
Fiber, often referred to as roughage, is a type of carbohydrate found
in plant foods that the body is not able to digest or absorb. Eating a
balanced diet that is high in fiber can keep your body systems regular
and contribute to a lowered risk of chronic disease.

Water
Water is essential to our survival and should be taken in adequate
amounts. It keeps the body hydrated and let the body function
properly. Water accounts for 55%-65% of body weight, but because
the body can’t store water, we must constantly replenish it.
Conclusion:

Good nutritional habits and a balanced diet aren't developed in one day, nor
are they destroyed in one unbalanced meal. Healthful eating means a lifestyle
of making choices and decisions, planning, and knowing how to make quick
and wise choices when you haven't planned.

Learning to make sensible choices from a confusing array of options is not easy,
but the rewards are great. Eating nutritious and healthful food while
maintaining your proper body weight will contribute to a better performance
in the classroom, in the gym, and in other activities. You will feel and look your
best.

In contrast, a poor diet can lead to insidious health problems that can interfere
with success in academic and social performance and may eventually mean
confronting a serious long-term illness, such as heart disease or diabetes.
Knowing how much and what to eat is important knowledge.