Balanced diet

A Balanced diet consisting of a variety of different types of food and providing adequate
amounts of the nutrients necessary for good health.
A balanced diet is important because body organs and tissues need proper nutrition to work
effectively. Without good nutrition, body is more prone to disease, infection, fatigue, and poor
performance.
Carbohydrates

The main food sources of carbohydrates are given below:

Classification of Carbohydrates (Types of Carbohydrates)

The simple carbohydrates include single sugars (monosaccharides) and polymers,
oligosaccharides, and polysaccharides.
Monosaccharides

 Simplest group of carbohydrates and often called simple sugars since they cannot be
further hydrolyzed.
 Colorless, crystalline solid which are soluble in water and insoluble in a non-polar
solvent.
 These are compound which possesses a free aldehyde or ketone group.
 The general formula is Cn(H2O) nor CnH2nOn.
 They are classified according to the number of carbon atoms they contain and also on
the basis of the functional group present.
 The monosaccharides thus with 3,4,5,6,7… carbons are called trioses, tetroses,
pentoses, hexoses, heptoses, etc., and also as aldoses or ketoses depending upon
whether they contain aldehyde or ketone group.
 Examples: Glucose, Fructose, Erythrulose, Ribulose.
Oligosaccharides

 Oligosaccharides are compound sugars that yield 2 to 10 molecules of the same or

different monosaccharides on hydrolysis.
 The monosaccharide units are joined by glycosidic linkage.
 Based on the number of monosaccharide units, it is further classified as disaccharide,
trisaccharide, tetrasaccharide etc.
 Oligosaccharides yielding 2 molecules of monosaccharides on hydrolysis is known as a
disaccharide, and the ones yielding 3 or 4 monosaccharides are known as trisaccharides
and tetrasaccharides respectively and so on.
 The general formula of disaccharides is Cn(H2O)n-1and that of trisaccharides is
Cn(H2O)n-2 and so on.
  Examples: Disaccharides include sucrose, lactose, maltose, etc.
 Trisaccharides are Raffinose, Rabinose.
Polysaccharides

 They are also called as “glycans”.

 Polysaccharides contain more than 10 monosaccharide units and can be hundreds of
sugar units in length.
 They yield more than 10 molecules of monosaccharides on hydrolysis.
 Polysaccharides differ from each other in the identity of their recurring monosaccharide
units, in the length of their chains, in the types of bond linking units and in the degree of
branching.
 They are primarily concerned with two important functions ie. Structural functions and
the storage of energy.
 They re further classified depending on the type of molecules produced as a result of
hydrolysis.
 They may be homopolysaccharidese, containing monosaccharides of the same type or
heteropolysaccharides i.e., monosaccharides of different types.
 Examples of Homopolysaccharides are starch, glycogen, cellulose, pectin.
 Heteropolysaccharides are Hyaluronic acid, Chondroitin.

Proteins
Proteins are large, complex molecules that play many critical roles in the body. They do most of
the work in cells and are required for the structure, function, and regulation of the body’s
tissues and organs.
Proteins are made up of hundreds or thousands of smaller units called amino acids, which are
attached to one another in long chains. There are 20 different types of amino acids that can be
combined to make a protein. The sequence of amino acids determines each protein’s unique 3-
dimensional structure and its specific function.
Protein consists of carbon, hydrogen, oxygen, and nitrogen. The addition of nitrogen gives
protein its unique distinction from carbohydrate and fat, along with establishing the signature
name, amino acid.
Amino Acids: The Building Blocks of Protein
There is a total of 20 different amino acids, and depending upon the sequence in which they
appear, a specific job or function is carried out in your body. Think of amino acids as similar to
the alphabet—26 letters that can be arranged in a million different ways. These arranged letters
create words, which then translate into an entire language. The arrangement of amino acids is
your body's “protein language,” which dictates the exact tasks that need to be carried out.
Therefore, proteins that make up your enzymes will have one sequence, whereas those that
form your muscles will have a completely different one. Proteins are constructed from a set of
20 amino acids. Generally, amino acids have the following structural properties:
A carbon (the alpha carbon) bonded to the four groups below:

 A hydrogen atom (H)

 A Carboxyl group (-COOH)
 An Amino group (-NH2)
 A "variable" group or "R" group
Amino (a-MEEN-o) acids are the building blocks for protein that are necessary for every bodily
function
Four Protein Structure Types
The four levels of protein structure are distinguished from one another by the degree of
complexity in the polypeptide chain. A single protein molecule may contain one or more of the
protein structures types: primary, secondary, tertiary, and quaternary structure.
1. Primary Structure: Primary Structure describes the unique order in which amino acids are
linked together to form a protein.
2. Secondary Structure: Secondary Structure refers to the coiling or folding of a polypeptide
chain that gives the protein its 3-D shape. There are two types of secondary structures
observed in proteins. One type is the alpha (α) helix structure. This structure resembles a coiled
spring and is secured by hydrogen bonding in the polypeptide chain. The second type of
secondary structure in proteins is the beta (β) pleated sheet. This structure appears to be
folded or pleated and is held together by hydrogen bonding between polypeptide units of the
folded chain that lie adjacent to one another.
3. Tertiary Structure: Tertiary Structure refers to the comprehensive 3-D structure of the
polypeptide chain of a protein. There are several types of bonds and forces that hold a protein
in its tertiary structure. 
4. Quaternary Structure: Quaternary Structure refers to the structure of a protein
macromolecule formed by interactions between multiple polypeptide chains. Each polypeptide
chain is referred to as a subunit. Proteins with quaternary structure may consist of more than
one of the same types of protein subunit. They may also be composed of different subunits.
Hemoglobin is an example of a protein with quaternary structure. Hemoglobin, found in
the blood, is an iron-containing protein that binds oxygen molecules. It contains four subunits:
two alpha subunits and two beta subunits.

Functions of Proteins

 Structural functions: Proteins are called as the building blocks of the body. They are an
essential component of various structures in the cell and tissues. We also find these
proteins in the outer membrane of all cells in the human body. We can also find
structural proteins in hair, skin, and muscles. Proteins often act to strengthen these
structures. Proteins working together can allow movement within the body, such as
contraction of muscles and movement of food through the digestive system etc. They
are needed for the growth, development, healing, and repair of tissues.
 Protective: Proteins are the main constituent of antibodies that protect our body against
antigens and pathogens thus preventing infections.
  Hormonal regulation: Hormones are majorly composed of proteins. Hormones play a
vital role in regulating muscle mass, sex hormones, and growth and development.
 Enzymes: Proteins are called as biological buffers because they, as enzymes, regulate
many different biochemical reactions that are occurring in the body.
Other Protein Functions include:

 catalyzing chemical reactions

 synthesizing and repairing DNA
 transporting materials across the cell
 receiving and sending chemical signals
 responding to stimuli
 providing structural support
Lipids
“Lipids are organic compounds that contain hydrogen, carbon, and oxygen atoms, which forms
the framework for the structure and function of living cells.”
These organic compounds are nonpolar molecules, which are soluble only in nonpolar solvents
and insoluble in water because water is polar molecules. In the human body, these molecules
can be synthesized in the liver and are and generally found in the oil, butter, whole milk,
cheese, fried foods, and also in some red meats.
Properties of Lipids

 Lipids are a family of organic compounds, composed of fats and oils. These molecules
yield high energy and are responsible for different functions within the human body.
Listed below are some important characteristics of Lipids.
 Lipids are oily or greasy nonpolar molecules, stored in the adipose tissue of the body.
 Lipids are a heterogeneous group of compounds, mainly composed of hydrocarbon
chains.
 Lipids are energy-rich organic molecules, which provide energy for different life
processes.
 Lipids are a class of compounds distinguished by their insolubility in water and solubility
in nonpolar solvents.
 Lipids are important in biological systems because they form the cell membrane, a
mechanical barrier that divides a cell from the external environment.
Fats and Oils: These are esters with long-chain carboxylic acids and long-alcohols. Fat is the
name given to a class of triglycerides that appear as solid or semisolid at room temperature,
fats are mainly present in animals. Oils are triglycerides that appear as a liquid at room
temperature, oils are mainly present in plants and sometimes in fish.
Functions
It is established that lipids play extremely important roles in the normal functions of a cell. Not
only do lipids serve as highly reduced storage forms of energy, but they also play an intimate
role in the structure of cell membrane and organellar membranes.  Lipids perform many
functions, such as:

 Energy Storage
 Making Biological Membranes
 Insulation
 Protection – e.g. protecting plant leaves from drying up
 Buoyancy
 Acting as hormones
 Act as the structural component of the body and provide the hydrophobic barrier that
permits partitioning of the aqueous contents of the cell and subcellular structures.
 Lipids are major sources of energy in animals and high lipid-containing seeds.
 Activators of enzymes e.g. glucose-6-phosphatase, stearyl CoA desaturase and ω-
monooxygenase, and β-hydroxybutyric dehydrogenase (a mitochondrial enzyme)
require phosphatidylcholine micelles for activation.
Lipid deficiency
Deficiency of lipids can lead to:

 Dry skin
 Low body weight
 Hair loss
 Cold intolerance
 Poor growth
 Poor wound healing
vitamins
Vitamins are nutrients body needs to function and fight off disease. Body cannot produce
vitamins itself, so you must get them through food you eat or in some cases supplements.
There are 13 vitamins that are essential to your body working well. Knowledge of the different
types and understanding the purpose of these vitamins are important for good health.
Types and Examples of Vitamins
There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored
in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are
not stored in your body; therefore, they need to be replenished daily. Your body takes what it
needs from the food you eat and then excretes what is not needed as waste. Here is a list of
some vitamin types and common food sources:
Fat-Soluble Vitamins
  Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale
 Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course,
sunshine!)
 Vitamin E - is found in fortified cereals; leafy green vegetables; seeds; nuts
 Vitamin K - can be found in dark green leafy vegetables; turnip/beet greens
Water-Soluble Vitamins

 Vitamin B1, or Thiamin - come from whole grains; enriched grains; liver; nuts; seeds
 Vitamin B2, or Riboflavin - comes from whole grains; enriched grains; dairy products
 Vitamin B3, or Niacin - comes from meat; fish; poultry; whole grains
 Vitamin B5, or Pantothenic Acid - comes from meat; poultry; whole grains
 Vitamin B6, or Pyridoxine - comes from fortified cereals; soy products
 Vitamin B7, or Biotin - is found in fruits; meats
 Vitamin B9, or Folic Acid (Folate) - comes from leafy vegetables
 Vitamin B12 - comes from fish; poultry; meat; dairy products
 Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red,
yellow, and green peppers
Minerals
Mineral is a chemical element required as an essential nutrient by organisms to perform
functions necessary for life. However, the four major structural elements in the human body by
weight (oxygen, hydrogen, carbon, and nitrogen), are usually not included in lists of major
nutrient minerals (nitrogen is considered a "mineral" for plants, as it often is included in
fertilizers). These four elements compose about 96% of the weight of the human body, and
major minerals (macrominerals) and minor minerals (also called trace elements) compose the
remainder.
Minerals: Their Functions and Sources
The body needs many minerals; these are called essential minerals. Essential minerals are
sometimes divided up into major minerals (macro minerals) and trace minerals (microminerals).
These two groups of minerals are equally important, but trace minerals are needed in smaller
amounts than major minerals. The amounts needed in the body are not an indication of their
importance.
A balanced diet usually provides all of the essential minerals. The two tables below list minerals,
what they do in the body (their functions), and their sources in food.
Macro minerals

Major minerals

Mineral Function Sources

Sodium Needed for proper fluid balance, nerve Table salt, soy sauce; Muscle cramps,
transmission, and muscle contraction large amounts in reduced
processed foods; small appetite,
amounts in milk, breads, mental apathy
vegetables, and
unprocessed meats

Chloride Needed for proper fluid balance, Table salt, soy sauce; Acid-base
stomach acid large amounts in imbalance in
processed foods; small the body
amounts in milk, meats,
breads, and vegetables

Potassium Needed for proper fluid balance, nerve Meats, milk, fresh fruits Muscle cramps,
transmission, and muscle contraction and vegetables, whole mental
grains, legumes confusion

Calcium Important for healthy bones and teeth; Milk and milk products; Rickets,
helps muscles relax and contract; canned fish with bones osteoporosis
important in nerve functioning, blood (salmon, sardines);
clotting, blood pressure regulation, fortified tofu and
immune system health fortified soy milk;
greens (broccoli,
mustard greens);
legumes

Phosphoru Important for healthy bones and teeth; Meat, fish, poultry, Weakness, loss
 s found in every cell; part of the system eggs, milk, processed of calcium
that maintains acid-base balance foods (including soda
pop)

Magnesium Found in bones; needed for making Nuts and seeds; Growth failure
protein, muscle contraction, nerve legumes; leafy, green
transmission, immune system health vegetables; seafood;
chocolate; artichokes;
"hard" drinking water

Sulfur Found in protein molecules Occurs in foods as part Disorders

of protein: meats, unlikely if body
poultry, fish, eggs, milk, gets small
legumes, nuts amounts

Trace minerals (microminerals)

The body needs trace minerals in very small amounts. Note that iron is considered to be a trace
mineral, although the amount needed is somewhat more than for other microminerals.

Trace minerals

Mineral Function Sources

Iron Part of a molecule (hemoglobin) found in red Organ meats; red Anemia
blood cells that carries oxygen in the body; meats; fish;
needed for energy metabolism poultry; shellfish
(especially
clams); egg yolks;
legumes; dried
fruits; dark, leafy
greens; iron-
enriched breads
and cereals; and
fortified cereals

Zinc Part of many enzymes; needed for Meats, fish, Growth

making protein and genetic material; has a poultry, leavened failure
function in taste perception, wound healing, whole grains,
normal fetal development, production of vegetables
sperm, normal growth and sexual maturation,
 immune system health

Iodine Found in thyroid hormone, which helps Seafood, foods Enlarge

regulate growth, development, and grown in iodine- thyroid
metabolism rich soil, iodized
salt, bread, dairy
products

Selenium Antioxidant Meats, seafood, Anemia

grains

Copper Part of many enzymes; needed for iron Legumes, nuts Anemia
metabolism and seeds, whole
grains, organ
meats, drinking
water

Fluoride Involved in formation of bones and teeth; Drinking water Osteoporosis;

helps prevent tooth decay (either tooth decay
fluoridated or
naturally
containing
fluoride), fish,
and most teas

Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium,
and cobalt.
Water
Body weight is approximately 60 percent wate. Your body uses water in all its cells, organs, and
tissues to help regulate its temperature and maintain other bodily functions. Because your body
loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking
fluids and eating foods that contain water. The amount of water you need depends on a variety
of factors, including the climate you live in, how physically active you are, and whether you're
experiencing an illness or have any other health problems.
Functions of water
Hydration: Water helps to keep dehydration at bay and prevents nasty symptoms such as
headaches, fatigue and dry skin. Most people take on board enough water throughout the day
by drinking when they feel thirsty and drinking with their meals. But there are some groups of
individuals which may need a little more encouragement, including the elderly and the young.
Keeping yourself hydrated doesn’t mean you should only drink plain water. Instead, drinks
including squash, tea and coffee all count as do watery fruits and vegetables such as
strawberries and cucumber.
Protection: As well as keeping us hydrated, water helps to keep our tissues moist. Our eyes,
nose and mouth can be prevented from feeling dry by keeping the body hydrated through
adequate water intake. Other areas of the body which can benefit from this include the brain,
blood and bones. Furthermore, our joints such as our knees, ankles and elbows are kept
lubricated and cushioned by water, and it also keeps our spinal cord protected.
Waste Removal: The obvious answer for this is, of course, the process of urination and
defecation. However, adequate water intake also ensures waste is removed through sweating.
The liver, kidneys and intestines also require water to flush waste from them. You may be able
to prevent constipation (this is not scientifically proven) by drinking lots of water as this helps to
soften your stools and facilitates the movement of food through the intestinal tract.
Digestion: The first process of digestion is chewing – a process which involves saliva. The basis
of saliva is water and helps to soften our food ready to be swallowed alongside enzymes which
dissolve minerals and nutrients. Water helps the body to digest soluble fibre. Soluble fibre
includes pectin’s and beta glucans – found in oats and fruit. In the presence of water, this fibre
dissolves easily and aids your digestion by helping to form soft stools which are easy to pass.
Regulation of Body Temperature: The intake of water helps to regulate our body temperature.
When it is hot outside, we sweat more and so lose more water. Therefore, keeping our body
temperature constant.
Every day you lose water through your breath, perspiration, urine and bowel movements,
which is why it’s important to continue to take in water throughout the day. For your body to
function at its best, you must replenish its water supply with beverages and food that contain
water.
Mayo Clinic recommends this minimum daily intake of water:
Women — 11.5 cups
Men — 15.5 cups
Fibers
Fiber
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't
digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates —
which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it
passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't
dissolve.

 Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help
lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans,
apples, citrus fruits, carrots, barley and psyllium.
 Insoluble fiber. This type of fiber promotes the movement of material through your
digestive system and increases stool bulk, so it can be of benefit to those who struggle
with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and
vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble
fiber.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest
health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet: Normalizes bowel movements. Dietary fiber increases the weight and size of
your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation.
If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water
and adds bulk to stool.
Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids
and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber
diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon.
Researchers are looking at how this may play a role in preventing diseases of the colon.
Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help
lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol
levels. Studies also have shown that high-fiber foods may have other heart-health benefits,
such as reducing blood pressure and inflammation.
Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber —
can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that
includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods,
so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to
eat and to be less "energy dense," which means they have fewer calories for the same volume
of food.
Helps you live longer. Studies suggest that increasing your dietary fiber intake — especially
cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all
cancers.