IGCSE Biology 0610

7.1 Human Nutrition – Diet

Objective: Describe what is meant by a balanced diet and why it is important.

A balanced diet is a way of eating that provides your body with all the nutrients it needs to function properly. This includes a variety of foods in the correct proportions.

What is a Balanced Diet?

A balanced diet contains the right amounts of different nutrients. These nutrients can be broadly divided into:

• Carbohydrates: The main source of energy for the body.
• Proteins: Important for building and repairing tissues.
• Fats: Provide energy and help absorb some vitamins.
• Vitamins: Needed for various bodily functions.
• Minerals: Also needed for various bodily functions.
• Water: Essential for all bodily processes.

A balanced diet isn't about restricting certain foods entirely, but rather about consuming them in appropriate amounts.

Why is a Balanced Diet Important?

A balanced diet is crucial for maintaining good health and well-being. Here's why:

• Provides Energy: Carbohydrates, fats, and proteins provide the energy needed for daily activities.
• Supports Growth and Repair: Proteins are essential for growth, development, and repair of tissues.
• Strengthens the Immune System: Vitamins and minerals play a vital role in a healthy immune system, helping the body fight off infections.
• Prevents Diseases: A balanced diet can reduce the risk of developing chronic diseases such as heart disease, obesity, and type 2 diabetes.
• Maintains Healthy Weight: A balanced diet helps maintain a healthy body weight.
• Supports Cognitive Function: Nutrients are important for brain development and function.

The Food Groups in a Balanced Diet

A helpful way to understand a balanced diet is by looking at the food groups:

Food Group	Examples	Main Nutrients	Importance
Carbohydrates	Bread, Pasta, Rice, Potatoes, Fruits	Energy (Glucose)	Main source of energy for the body.
Proteins	Meat, Fish, Eggs, Beans, Nuts, Tofu	Amino Acids	Building and repairing tissues, enzymes, hormones.
Fats	Oils, Butter, Cheese, Avocado, Nuts	Fats	Energy, insulation, hormone production, absorption of fat-soluble vitamins.
Vitamins	Fruits, Vegetables, Dairy Products	Various (A, B, C, D, E, K)	Essential for various bodily functions, immune system, vision, etc.
Minerals	Dairy Products, Leafy Vegetables, Nuts, Beans	Various (Calcium, Iron, Potassium)	Bone health, blood formation, nerve function, etc.
Water	Water, Fruit Juice, Milk	Water	Essential for all bodily processes, temperature regulation.

It's important to eat from all these food groups to ensure you get a wide range of nutrients.