Food and Health
1. Nutrients — The Building Blocks of Food
NUTRIENTS are substances in food that our body needs for ENERGY, GROWTH, and REPAIR.
'Food is like FUEL for your body. But not all fuel is the same — just as a car needs the right type of petrol, your body needs the RIGHT MIX of nutrients.'
Types of Nutrients
| Nutrient | Function | Sources | Deficiency Disease |
|---|---|---|---|
| Carbohydrates | Provide ENERGY. Fuel for all body activities. | Rice, wheat, bread, potatoes, sugar, corn, bananas | Weakness, lack of energy |
| Proteins | GROWTH and REPAIR of body tissues. Build muscles, skin, hair. | Milk, eggs, meat, fish, beans, lentils (dal), soyabean | Kwashiorkor, Marasmus |
| Fats | Store ENERGY. Insulate the body. Protect organs. | Butter, oil, ghee, nuts, cheese, avocados | Weight loss, dry skin |
| Vitamins | Protect from diseases. Help body functions. | Fruits, vegetables, milk, eggs | Various (see table below) |
| Minerals | Build bones and teeth. Regulate body processes. | Milk, green vegetables, salt, nuts, seafood | Various (see table below) |
| Water | Transports nutrients. Removes waste. Regulates temperature. | Water, juices, soups, fruits | Dehydration |
| Roughage (Fibre) | Helps DIGESTION. Prevents constipation. | Whole grains, fruits, vegetables, nuts | Constipation |
'Carbohydrates and fats are ENERGY-GIVING foods. Proteins are BODY-BUILDING foods. Vitamins and minerals are PROTECTIVE foods.'
2. Vitamins and Minerals — The Protectors
Vitamins
| Vitamin | Important For | Sources | Deficiency Disease |
|---|---|---|---|
| Vitamin A | Good VISION, healthy skin | Carrots, papaya, milk, eggs, spinach | Night blindness |
| Vitamin B group | ENERGY release, healthy nerves | Whole grains, meat, eggs, green vegetables | Beriberi, anaemia |
| Vitamin C | Immunity, healthy gums, wound healing | Citrus fruits (orange, lemon), amla, tomatoes | Scurvy (bleeding gums) |
| Vitamin D | Strong BONES and TEETH (helps absorb calcium) | Sunlight, milk, eggs, fish | Rickets (soft, bent bones) |
| Vitamin E | Healthy SKIN and cells | Nuts, seeds, vegetable oils, spinach | Nerve damage (rare) |
| Vitamin K | Blood CLOTTING | Green leafy vegetables, broccoli | Excessive bleeding |
Minerals
| Mineral | Important For | Sources | Deficiency Disease |
|---|---|---|---|
| Calcium | Strong BONES and TEETH | Milk, cheese, yoghurt, green vegetables | Rickets, weak bones |
| Iron | Making HAEMOGLOBIN (carries oxygen in blood) | Spinach, apples, meat, beans | Anaemia (weakness, pale skin) |
| Iodine | Proper functioning of THYROID gland | Iodised salt, seafood | Goitre (swollen neck) |
3. Balanced Diet
A BALANCED DIET contains ALL the nutrients in the RIGHT proportions.
'A balanced diet is NOT about eating LESS. It is about eating the RIGHT THINGS in the RIGHT AMOUNTS. Your body needs something from EVERY food group every day.'
Food Groups and Portions
| Food Group | Examples | How Much Per Day |
|---|---|---|
| Grains | Rice, wheat, oats, millets | 4-6 servings |
| Fruits | Apple, banana, orange, berries | 2-3 servings |
| Vegetables | Leafy greens, carrots, broccoli | 3-5 servings |
| Proteins | Milk, eggs, meat, dal, nuts | 2-3 servings |
| Healthy fats | Oil, ghee, nuts, seeds | Small amounts |
| Water | Plain water, juices | 6-8 glasses |
My Plate Concept
'Imagine your dinner plate divided into FOUR sections: the LARGEST section for vegetables and grains, a SMALLER section for proteins, and a SIDE of fruits and dairy.'
4. Deficiency Diseases
When the body does NOT get enough of a particular nutrient over a long time, it develops a DEFICIENCY DISEASE.
| Disease | Nutrient Missing | Symptoms |
|---|---|---|
| Night blindness | Vitamin A | Cannot see well in DIM light |
| Scurvy | Vitamin C | Bleeding gums, wounds heal slowly |
| Rickets | Vitamin D | Soft, bent bones (bow legs) |
| Beriberi | Vitamin B1 | Weakness, nerve damage |
| Anaemia | Iron | Pale skin, tiredness, shortness of breath |
| Goitre | Iodine | Swollen NECK (thyroid gland enlarges) |
| Kwashiorkor | Protein | Swollen belly, weak muscles, stunted growth |
| Marasmus | Protein + Calories | Severe thinness, very low weight |
'Kwashiorkor and Marasmus are SEEN more often in young children who do not get enough protein or overall food. A BALANCED DIET from infancy is essential for proper growth.'
5. Hygiene — Staying Clean and Healthy
HYGIENE means keeping ourselves and our surroundings CLEAN to prevent diseases.
Personal Hygiene
| Practice | Why It Matters |
|---|---|
| Wash hands before eating and after using the toilet | Removes GERMS that cause diseases |
| Brush teeth twice a day | Prevents CAVITIES and gum disease |
| Bathe daily | Removes sweat, dirt, and germs |
| Wear clean clothes | Prevents skin infections |
| Keep nails short and clean | Dirt under nails carries GERMS |
| Cover mouth when coughing or sneezing | Prevents SPREADING germs to others |
'Your hands touch THOUSANDS of surfaces every day — door handles, desks, books, toys. Each touch picks up MILLIONS of germs. Washing your hands with SOAP is the SINGLE most important thing you can do to stay healthy.'
6. Communicable and Non-Communicable Diseases
Communicable (Infectious) Diseases
These diseases SPREAD from one person to another.
| Disease | Caused By | How It Spreads | Symptoms |
|---|---|---|---|
| Common cold | Virus | AIR (coughing/sneezing) | Runny nose, sneezing, fever |
| Chickenpox | Virus | AIR, direct contact | Red blisters all over body, fever |
| Measles | Virus | AIR | Red rash, fever, red eyes |
| Tuberculosis (TB) | Bacteria | AIR (coughing) | Bad cough, weight loss, fever |
| Cholera | Bacteria | CONTAMINATED water/ food | Severe diarrhoea, dehydration |
| Dengue | Virus (mosquito-borne) | MOSQUITO bite | High fever, joint pain, rash |
| Malaria | Parasite (mosquito-borne) | MOSQUITO bite | Fever with chills, headache |
Non-Communicable Diseases
These diseases CANNOT spread from one person to another.
| Disease | Cause | Examples |
|---|---|---|
| Deficiency diseases | Lack of nutrients | Scurvy, rickets, anaemia |
| Lifestyle diseases | Poor habits | Obesity, diabetes, heart disease |
| Allergies | Reaction to substances | Dust allergy, food allergy |
| Cancer | Abnormal cell growth | Various types |
How to Prevent Communicable Diseases
| Prevention | Reason |
|---|---|
| Get VACCINATED | Builds IMMUNITY against specific diseases |
| Wash hands often | KILLS germs picked up from surfaces |
| Drink CLEAN water | Prevents waterborne diseases |
| Keep surroundings clean | Prevents mosquitoes and rodents |
| Avoid sharing personal items | Prevents direct germ transfer |
Key Facts to Remember
- There are SEVEN main types of nutrients: carbohydrates, proteins, fats, vitamins, minerals, water, and roughage.
- A balanced diet includes food from ALL food groups.
- 'Vitamins and minerals do NOT give energy, but they are ESSENTIAL for using energy and staying healthy.'
- Communicable diseases SPREAD from person to person; non-communicable diseases do NOT.
- Personal hygiene is the FIRST line of defence against diseases.
Common Mistakes
| Mistake | Why It Is Wrong | Correct Understanding |
|---|---|---|
| Thinking all fats are bad | Some fats are ESSENTIAL for the body | Healthy fats from nuts, fish, and oils are needed |
| Confusing deficiency and infectious diseases | Deficiency = lack of nutrient; infectious = caused by germs | Different causes, different treatments |
| Believing vitamins provide energy | Vitamins help the body USE energy but do NOT provide it | Carbohydrates and fats are the ENERGY sources |
| Not counting water as a nutrient | Water is a CRUCIAL nutrient | Over 60% of the body is water |
Exam Focus (ICSE Class 5)
| Topic | Marks (Typical) | Question Type |
|---|---|---|
| Nutrients and their functions | 4-5 marks | Match nutrients to functions/sources |
| Balanced diet | 3-4 marks | Plan a balanced diet / explain its importance |
| Deficiency diseases | 4-5 marks | Match disease, missing nutrient, and symptom |
| Communicable vs non-communicable diseases | 3-4 marks | Differentiate with examples |
| Hygiene practices | 2-3 marks | Explain why specific practices are important |
Self-Test: 5 Questions
Q1. List the seven types of nutrients and give one source for each.
Q2. What is a balanced diet? Why is it important for children?
Q3. Match the deficiency disease to the nutrient: (a) Scurvy, (b) Rickets, (c) Anaemia, (d) Night blindness.
Q4. How does a common cold spread? List three ways to prevent its spread.
Q5. Differentiate between communicable and non-communicable diseases with two examples each.
Answers
A1. (1) Carbohydrates — rice/wheat. (2) Proteins — milk/eggs. (3) Fats — butter/oil. (4) Vitamins — fruits/vegetables. (5) Minerals — milk/spinach. (6) Water — water/juices. (7) Roughage — whole grains.
A2. A balanced diet contains all nutrients in the right proportions. It is important for children because they are GROWING rapidly and need ALL nutrients for proper physical and mental development.
A3. (a) Scurvy — Vitamin C. (b) Rickets — Vitamin D. (c) Anaemia — Iron. (d) Night blindness — Vitamin A.
A4. The common cold spreads through AIR (coughing/sneezing) and CONTACT (touching contaminated surfaces). Prevention: (1) Cover mouth when coughing/sneezing. (2) Wash hands regularly. (3) Avoid close contact with infected people.
A5. Communicable diseases SPREAD from person to person through germs (e.g., cold, chickenpox, cholera). Non-communicable diseases DO NOT spread (e.g., scurvy, diabetes, allergies).
