Diet & Its Effects: Fueling Your Body the Right Way

What you eat affects how you feel, grow, and function. Your diet is like the fuel for your body, and a balanced one ensures you get all the nutrients needed to stay healthy.

 

What is a Balanced Diet?

A balanced diet includes the right proportions of all food groups to provide the nutrients your body needs for:

• Energy
• Growth
• Repair
• Healthy functioning

The Components of a Balanced Diet

Food Type	Sources	Function
Carbohydrates	Rice, bread, pasta, potatoes.	Provide energy.
Fats and Oils	Butter, nuts, oils, fatty fish.	Store energy, insulate the body, and protect organs.
Proteins	Meat, eggs, beans, fish.	Growth, repair, and making enzymes and hormones.
Vitamins	Vitamin C: Citrus fruits, tomatoes, leafy vegetables. Vitamin D: Sunlight, fish oil, egg yolks.	Vitamin C: Healthy skin, gums, and healing wounds. Vitamin D: Strong bones and teeth (helps absorb calcium).
Minerals	Calcium: Milk, cheese, leafy greens. Iron: Red meat, spinach, lentils.	Calcium: Strong bones and teeth. Iron: Makes hemoglobin, which carries oxygen in the blood.
Fibre	Fruits, vegetables, whole grains.	Prevents constipation by aiding digestion.
Water	Drinks, fruits, vegetables.	Hydration, transporting nutrients, and removing waste

 

What Happens If You Lack Nutrients?

Scurvy (Vitamin C Deficiency):

• Causes: Lack of fresh fruits and vegetables.
• Symptoms: Bleeding gums, loose teeth, and poor wound healing.

Rickets (Vitamin D or Calcium Deficiency):

• Causes: Lack of sunlight or calcium-rich foods.
• Symptoms: Soft, weak bones that can bend (bowed legs).

 

Quick Reference: Nutrients and Their Effects

Nutrient	Function	Deficiency Effect
Carbohydrates	Provide energy	Fatigue
Fats	Energy storage and insulation	Poor insulation, dry skin
Proteins	Growth and repair	Stunted growth, weak muscles
Vitamin C	Healthy skin and gums	Scurvy
Vitamin D	Strong bones and teeth	Rickets
Calcium	Strong bones and teeth	Weak bones, brittle nails
Iron	Carries oxygen in blood	Anemia (fatigue, dizziness)
Fibre	Aids digestion	Constipation
Water	Hydration and transport	Dehydration (dizziness, dry skin)