1
SCIENCE PROJECT
TITLE : BALANCED DIET
NAME :
I/C NO. :
FORM :
TEACHER’S NAME :
DATE :
2
CONTENTS
Pages
1.0 NUTRITION 3
1.1 Carbohydrates 4
1.2 Proteins 5
1.3 Fats 5
1.4 Vitamins 6
1.5 Minerals 8
1.6 Fibre 9
1.7 Water 9
2.0 FOOD PYRAMID 10
2.1 Bread, Cereal, Grain and Pasta Form the Base 11
2.2 Fruits and Vegetables 12
2.3 Beans, Eggs, Lean Meat and Fish 13
2.4 Dairy Products 13
2.5 Fats and Sweets 14
3.0 FOOD GUIDANCE 15
3
1.0 NUTRITION
◦ Our body depends on food for energy to do work and stay healthy.
◦ We also need food to grow.
◦ Food can be divided into seven classes.
◦ Carbohydrates, proteins, fats, vitamins, and minerals are also
nutrients because they contain useful substances required by our body.
◦ The process of obtaining and using nutrients from food is called
nutrition.
◦ The diagram 1 shows seven classes of food:
Carbohydrate
Water Proteins
Classes of
Food
Fibre Fats
Minerals Vitamins
Diagram 1: Classes of food
4
1.1 Carbohydrates
Carbohydrates are organic compounds made up of the elements carbon,
hydrogen and oxygen. Carbohydrates supply most of the energy our body needs.
Carbohydrates include sugars, starches and cellulose.
Sugars are sweet and dissolve readily in water. An example of sugars is glucose
which can be found in honey, sugar cane and fruits.
Starch is found in foods such as rice bread and potatoes. Glycogen or ‘animal
starch’ is stored in our liver and muscles.
Cellulose occurs in plant cell walls.
Starch, glycogen and cellulose are made up of many glucose molecules joined
together.
5
1.2 Proteins
Proteins are organic compounds containing carbon, hydrogen,
oxygen and nitrogen. Sometimes sulphur and phosphorus are also present.
A molecule of protein is made up of a large number of subunits
called amino acids. Some of these amino acids can be made by our body cells
while others must be supplied through the food that we eat.
Proteins are needed for growth and repair of body tissues. Proteins
are required for the formation of enzymes, hormones, haemoglobin and antibodies
in our body. Protein also as a source of energy when fats or glycogen are used up.
1.3 Fats
Fats are compounds of carbon, hydrogen and oxygen.
Fat is stored under the skin or around organs in our body. Fat
helps to keep us warm and protects organ from damage. Fat helps to transport
vitamins A, D, E and K. Fat can store a lot of energy.
Fat consists of smaller units of fatty acids combined with
glycerol. Fats are solid while oils are liquid at room temperature.
6
1.4 Vitamins
Vitamins are organic compounds needed in small amounts by our
body for health and growth.
Vitamins are divided in two groups.
Diagram 3 below shows the two groups of vitamins.
Table 1 shows list of some major vitamins, functions and example
of deficiency diseases if our body lack vitamins.
Groups of Vitamins
Fat-soluble vitamins are Water-soluble vitamins
Vitamins A, D, E and K are vitamins B and C
Diagram 2: Groups of Vitamins
7
Table 2 : Lists of vitamins
Vitamins Source Functions Deficiency diseases
A Carrot, liver, fish liver For Night blindness
oil & green vegetables night vision Skin infections
Healthy skin
B Eggs, milk, meat, yeast Releas B
and cereals es energy from eriberi
carbohydrates A
Health naemia
y nervous system
Health
y skin
Forma
tion of red blood cells
C Fresh fruits and Healin S
vegetables g of wounds curvy (bleeding
Resist gums)
ance to diseases
D Made by our body in Strong R
sunlight, also found in bones and teeth ickets (soft bones and
milk, eggs and fish dental decay)
liver oil
E Vegetable oil, whole May S
grains, nuts, be needed for reproduction terility
wheatgerm Helps
to fight against diseases
K Made in the human Clottin P
intestines, also found g of blood rolonged bleeding
in egg yolk, green
vegetables
8
1.5 Minerals
Minerals are inorganic substances needed by our body in small
amounts for healthy growth and development.
Table 3 some of the minerals needed by our body. Like
vitamins, lack of minerals can cause diseases too.
Mineral Source Function Deficiency diseases
Calcium Cheese, milk, eggs, Strong bones and teeth Rickets
green vegetables Blood clotting Osteoporosis
Muscle and nerve activities Prolonged bleeding
Muscular cramps
Sodium Table salt, cheese, Mainta M
meat ins body fluid uscular cramps
Proper
functioning of nerves
Iron Meat, eggs, green Neede A
vegetables d to form haemogoblin in naemia
red blood cells
Iodine Seafood, iodised salt Neede G
d to make hormones, of the oitre (swelling of the
thyroid gland thyroid gland in the
neck)
Phosphoru Eggs, meat, milk, Strong
s cheese, vegetables bones and teeth Rickets
Muscl W
e contraction eakness
Stores
9
energy
Potassium Meats, nuts, bananas Mainta W
ins body fluid eak muscles
Proper P
functioning of nerves aralysis
Regula
tion of heartbeat
Table 3: Type of minerals
10
1.6 Fibre
Fibre is also known as roughage. Fibre is made up of cellulose
from plant cell walls.
Fruits, vegetables and cereals contain a lot of fibre.
Fibre cannot be digested by our body. Fibre can hold a lot of water
so that our faeces remain soft and can pass from our body easily. Therefore, fibre
can prevent constipation.
1.7 Water
Water makes up about 70 percent of our body weight. Water is the
main component of our body and body fluid.
Water can dissolve a lot of other chemicals in our body and allows
these chemicals to react. Waste substances such as urea and salts are passed from
our body in water. Water helps to regulate our body temperature. However, water
loss through urine and sweat must be replaced
11
2.0 Food Pyramid
Fats, Oils & Sweets
Use sparingly
Milk, Yogurt & Cheese
Group Meat, Chicken, fish &
2-3 Servings Egg
2-3 Servings
Vegetable group
3-5 Servings Fruit group
2-4 Servings
Rice, cereal,
rice & pasta
group
6-11 Servings
Figure 1 : Food Pyramid
12
The Food Pyramid, developed by the US Department of Agriculture (USDA), is
an excellent tool to help you make healthy food choices. The food pyramid can help you
choose from a variety of foods so you get the nutrients you need, and the suggested
serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol,
sugar or sodium in your diet.
Use the Food Pyramid to guide your choices
Choose low fat dairy and lean meat
Limit saturated fat to 10% of your calories
Base fat intake on calorie needs
2.1 Bread, Cereal, Grain and Pasta Form the Base
At the base of the food pyramid, you’ll see the group that contains breads, grains,
cereals and pastas. These foods provide complex carbohydrates, which are an important
source of energy, especially for a low-fat meal plan. You can make many low-fat choices
from foods in this group. You’ll need 6 to 11 servings of these foods in a day. One
serving of this group can be:
1 slice of bread
1/2 cup of rice, cooked cereal or pasta
1 cup of ready-to-eat cereal
1 flat tortilla
Try to eat whole-grain breads, cereal and pasta for most of your servings from this
group. Whole-grain foods (which are made with whole wheat flour) are less processed
and retain more valuable vitamins, minerals and fiber than foods made with white flour.
When you purchase whole-grain foods, look for breads and pastas with "stoneground
13
whole wheat flour" as the first ingredient, because some "wheat" breads may be white
breads with only caramel coloring added.
2.2 Fruits and Vegetables
Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin
A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber. The
Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables
can be:
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup of vegetable juice
The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be:
One medium apple, orange or banana
1/2 cup of chopped, cooked or canned fruit
3/4 cup of fruit juice
Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial
bottled juices come in containers that hold more than 2 servings – which can add lots of
sugar and calories to your daily diet. Punches, ades and most fruit "drinks" have only a
bit of juice and lots of sugar. Fruit sodas are sugary drinks, and they don’t count as fruit,
either.
14
2.3 Beans, Eggs, Lean Meat and Fish
Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as
dried peas and beans also provide many of these nutrients. The Food Pyramid suggests 2
to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3
ounces.
The following foods count as one ounce of meat:
One egg
2 tablespoons of peanut butter
1/2 cup cooked dry beans
1/3 cup of nuts
Choose lean meat, fish and dry beans and peas often because these are the lowest
in fat. Remove skin from poultry and trim away visible fat on meat. Avoid frying these
foods. Moderation is the watchword when it comes to nuts because they are high in fat.
2.4 Dairy Products
Products made with milk provide protein and vitamins and minerals, especially
calcium. The Food Pyramid suggests 2 to 3 servings each day. If you are breastfeeding,
pregnant, a teenager or a young adult age 24 or under, try to have 3 servings. Most other
people should have 2 servings daily. Interestingly, cottage cheese is lower in calcium that
most other cheeses - one cup counts as only 1/2 serving of milk. Go easy on high-fat
cheese and ice cream. Choose non-fat milk and yogurt and cheeses made from skim milk
because they are lowest in fat.
15
2.5 Fats and Sweets
A food pyramid's tip is the smallest part, so the fats and sweets in the top of the
Food Pyramid should comprise the smallest percentage of your daily diet. The foods at
the top of the food pyramid should be eaten sparingly because they provide calories but
not much in the way of nutrition. These foods include salad dressings, oils, cream, butter,
margarine, sugars, soft drinks, candies and sweet desserts.
16
3.0 FOOD GUIDANCE
Here’s How the Diabetic Food Pyramid Can Guide You:
i. What’s Your Caloric Limit?
You need to have enough calories every day in order for your body to have the
nutrients it needs. How many calories that actually amounts to depends on a variety of
factors including your:
Age
Sex
Size
Activity level
Whether or not you are a pregnant or breastfeeding woman
Whether you have a chronic illness
The National Academy of Sciences recommends the following calorie categories:
1,600 calories - Many sedentary women and some older adults.
2,200 calories - Children, teenage girls, active women and many
sedentary men. Women who are pregnant may need around 500 calories more per
day and an additional 300 calories for breast-feeding.
2,800 calories - Teenage boys, active men and very active women.
It is possible that you may be between calorie categories on the chart. If you are
then you will need to estimate servings. For example, some less active women
may need only 2,000 calories to maintain a healthy weight. If you are at this
calorie level, 8 servings from the grain group would be about right.
17
ii. How Many Servings Are Right for You?
Now that you know how many calories are suggested, you can address the
question of how many servings of each food group you need. Here’s a chart that can help:
Lower Moderate Higher
About 1,600 About 2,200 About 2,800
Grain Group servings 6 9 11
Vegetable Group Servings 3 4 5
Fruit Group servings 2 3 4
Milk Group Servings 2-3 2-3 2-3
Meat Group 5 6 7
iii. What’s a Portion Anyway?
This is where the food label can come in handy. For portion size on items like
canned soup, yogurt, snack foods, sauces, etc., you can discover what is considered one
serving by checking the top of the food label.
Here are some samples of what makes up one serving size:
About That Nice Big Bowl of Pasta
What’s a Serving of Bread, Cereal, Rice or Pasta?
One slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice or pasta
Does One Carrot Cut It?
What’s a Vegetable Serving?
18
1 cup of raw, leafy vegetables
1/2 cup of other vegetables cooked, or chopped raw
3/4 cup of vegetable juice
It’s the Berries
What’s a Fruit Serving?
1 medium apple, orange or banana
1/2 cup of chopped, cooked or canned fruit
3/4 cup of fruit juice
Remember Your Dairy
What’s a Serving of Milk, Yogurt and Cheese?
1 cup of milk or yogurt
1 1/2 ounce of natural cheese
1 ounce of process cheese (remember that processed cheese usually contains a lot
of sodium)
iv. Do You Need to Measure Servings
No. Just use servings as a general guide. Sometimes you’ll have to estimate the
food group servings. For example a generous serving of pizza counts in the grain group
(crust), milk group (cheese), and vegetable group (tomato, mushrooms, peppers and
onions). Beef stew would count for both meat and vegetable groups.
Remember that both pizza and beef stew can have lots of fat. It’s in the pizza cheese,
sausage and pepperoni and in the meat drippings that may be used to make gravy.
v. What Should You Do to Gain or Lose Weight?
19
You’ve probably heard it before, but it’s true. The best way to lose weight is to
increase the amount of physical activity you get and reduce the fat and sugar in your food
choices. Remember to eat at least the minimum number of servings from the five food
groups shown in the Food Pyramid. If you choose fat and sugar rich foods and eliminate
healthy foods, you won’t be getting the nutrition you need. Try to choose from the lowest
fat choices in the food groups.
If you need to gain weight, increase the amount of food you eat from all of the food
groups. If you have lost weight unexpectedly, see your doctor.
The Food Guide Pyramid can be extremely useful - whether you want to gain weight,
lose weight or maintain your weight. Eating a healthy diet is a little easier if you base
your choices on the Food Pyramid.
