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Health and Hygiene - Balanced Diet

Grade 5ICSE

Review the key concepts, formulae, and examples before starting your quiz.

🔑Concepts

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A Balanced Diet is a diet that contains the correct proportions of carbohydrates, fats, proteins, vitamins, minerals, and roughage, along with sufficient H2OH_2O (water) necessary to maintain good health.

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Carbohydrates are the main source of energy for the body. They include sugars and starches. For example, glucose is represented as C6H12O6C_6H_{12}O_6.

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Fats provide more energy than carbohydrates. 1 g1\text{ g} of fat provides approximately 9 kcal9\text{ kcal}, while 1 g1\text{ g} of carbohydrate provides 4 kcal4\text{ kcal}.

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Proteins are 'Body-building foods' essential for growth and the repair of worn-out tissues.

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Vitamins and Minerals are 'Protective foods' required in small quantities to protect the body against diseases. Common minerals include Calcium (CaCa) for bones and Iron (FeFe) for blood.

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Roughage (Dietary Fibre) does not provide nutrients but helps in the easy passage of food through the digestive system and prevents constipation.

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Water (H2OH_2O) makes up about 70%70\% of our body weight and is vital for digestion, transportation of nutrients, and regulating body temperature.

📐Formulae

Total Energy (kcal)=(4×grams of Protein)+(4×grams of Carbohydrates)+(9×grams of Fats)\text{Total Energy (kcal)} = (4 \times \text{grams of Protein}) + (4 \times \text{grams of Carbohydrates}) + (9 \times \text{grams of Fats})

Balanced Diet≈50% Carbohydrates+15% Proteins+30% Fats+Vitamins/Minerals\text{Balanced Diet} \approx 50\% \text{ Carbohydrates} + 15\% \text{ Proteins} + 30\% \text{ Fats} + \text{Vitamins/Minerals}

Daily Water Intake≈2 to 3 Litres\text{Daily Water Intake} \approx 2 \text{ to } 3 \text{ Litres}

💡Examples

Problem 1:

Rohan consumed a snack that contained 10 g10\text{ g} of Carbohydrates and 2 g2\text{ g} of Fats. Calculate the total energy in kcalkcal Rohan received from this snack.

Solution:

Using the energy formula: Energy=(10×4)+(2×9)=40+18=58 kcal\text{Energy} = (10 \times 4) + (2 \times 9) = 40 + 18 = 58\text{ kcal}.

Explanation:

Carbohydrates provide 4 kcal/g4\text{ kcal/g} and Fats provide 9 kcal/g9\text{ kcal/g}. By multiplying the mass of each nutrient by its energy value, we find the total energy.

Problem 2:

Identify the deficiency if a student's diet lacks the mineral FeFe and they feel tired and pale.

Solution:

The student is likely suffering from Anaemia due to a lack of Iron (FeFe).

Explanation:

Iron (FeFe) is essential for the formation of haemoglobin in the blood, which carries oxygen to different parts of the body. Lack of it leads to weakness.

Problem 3:

A meal consists of 200 g200\text{ g} of rice (Carbohydrate) and 50 g50\text{ g} of pulses (Protein). If the person needs roughage, what should they add?

Solution:

They should add green leafy vegetables or fresh fruits.

Explanation:

Rice and pulses provide energy and growth nutrients, but fresh vegetables and fruits provide the necessary fibre/roughage for digestion.