Biology Class 11 Online Notes - Nutrients and Balanced Diet

Biology Class 11 Online Notes - Nutrients and Balanced Diet

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The different components of food (nutrients) can be classified as following-

(i)Energy-yielding nutrients:

• Carbohydrates: They are the main source of energy for the human body. When they are broken down they form glucose. Glucose is essential as a source of energy and is also important for maintaining tissue protein. The brain and central nervous system depend solely on glucose for their energy requirements.

Carbohydrates are obtained from foods such as whole-grain cereals and bread, pasta, corn, beans, peas, potatoes, fruit, vegetables, and milk products. These food groups together normally constitute more than 50 percent of the calorie requirement of the human body. It is recommended that carbohydrates should contribute 60-70 percent of the total calories in a day’s diet.

The carbohydrates that are found in such foods are called complex carbohydrates. They are slowly broken down into glucose and absorbed by the body. This ensures that healthy levels of glucose are always maintained in the body.

• Fats: Fats are the most concentrated source of energy in our diet. They also impart flavor to the food, Fat plays several important roles in the diet.

1. It is important for the absorption of fat-soluble vitamins such as Vitamin A, D, E and K.
2. Fats also provide essential fatty acids, which are important for the structure and function of cells.
3. Fat also cushions the vital organs and protects the body from extremes of cold and heat.

The body requires approximately forty grams of fat in a day.

(ii) Body-building nutrients: Proteins are chief bodybuilding nutrients. They also form antibodies, hemoglobin, enzymes, and hormones. The protein that is absorbed through food is used to perform these vital functions. Proteins are made up of amino acids. Most of these amino acids are not synthesized by the body, but must be obtained from food. These essential amino acids are obtained from eggs, milk, meat, fish, and poultry. Plants, by themselves, do not provide all the essential amino acids, but they may do so in combination with other vegetarian sources of food. For example, when cereals are combined with pulses, they provide most of the essential amino acids.  Vegetarians must take special care to ensure that their body’s requirement of protein is sufficiently met by their diet.

The body’s daily requirement of protein is between 10 to 15 percent of the daily calorie requirement. The body’s protein requirement varies with factors such as age, physiology, and stress. Pregnancy greatly increases the protein requirement of the body. These additional requirements are normally accomplished by the intake of protein supplements.

(iii) Metabolic regulators/ protective food

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