Balanced diet:
- It is a diet that contains all the necessary nutrients in appropriate proportions to maintain good health.

Key Components of a balanced diet:
- Carbohydrates:
  - They are found in foods like rice, potatoes, bread, and sugar.
  - They provide energy for the body.
- Fats and Oils:
  - Their sources include meat, milk, cheese, butter, margarine, nuts, and oils.
  - They are also a source of energy and help to insulate the body against the cold.
- Proteins:
  - They are obtained from animal sources like meat, fish, and eggs, as well as plant sources like beans and lentils.
  - They are essential for cell growth and repair.
- Vitamins:
  - There are different types of vitamins, each with its own role.
  - Vitamin C can be found in fruits, potatoes, and green vegetables.
    - This vitamin is important for tissue growth and repair.
    - Lack of vitamin C causes a disease called scurvy.
    - The symptoms of scurvy include bleeding under the skin, swollen and bleeding gums, and poor healing of wounds.
    - Vitamin D can be obtained from dairy products, egg yolks, liver, and oily fish.
      - Our body can also make vitamin D through exposure to the sun.
      - This vitamin is responsible for the formation and maintenance of healthy bones.
      - Lack of vitamin D causes a disease called rickets in young children.
      - The symptoms include improper development of bones, where the bones remain soft and become deformed by the child’s weight.
- Mineral ions (calcium and Iron):
  - Calcium is found in dairy products and some vegetables.
    - It is especially important for bone strength, blood clotting, muscle actions, and many other important functions.
    - Deficiency of calcium in children causes stunted growth, while in adults, it may lead to brittle bones and potentially osteoporosis.
  - Iron is found in red meat, liver, brown rice, spinach, ground nuts, and eggs.
    - It is necessary for the formation of healthy red blood cells.
    - Iron deficiency in our bodies can lead to a condition called anaemia.
    - This results in a low level of healthy red blood cells.
    - People suffering from anaemia tend to get tired very easily, appear very pale, and experience shortness of breath. This occurs because the red blood cells cannot carry enough oxygen throughout the body.
- Fibre (Roughage):
  - It is found in fruits and vegetables.
  - Fibres are important because they provide bulk, which helps the walls of the intestine to move food and faeces along the gut.
  - A lack of dietary fibre in the diet leads to constipation.
- Water:
  - Water plays an extremely important role in our bodies.
  - Blood, lymph, cytoplasm, and tissue fluid are primarily made up of water.
  - Water serves as a solvent and transport medium and is involved in many reactions inside our body.

7.01 - Diet

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