Nutrition is the process by which the body takes in and uses food to grow, repair tissues, and provide energy. It is essential for health, development, and overall well-being.

1. Carbohydrates: Main source of energy; found in rice, yam, bread, maize, and potatoes.


2. Proteins: Important for growth, tissue repair, and production of enzymes and hormones; found in beans, fish, meat, eggs, and milk.


3. Fats (Lipids): Provide energy, protect organs, and help absorption of vitamins; found in vegetable oils, butter, nuts, and seeds.


4. Vitamins: Help in growth and proper functioning; examples:
   • Vitamin A: carrots, spinach – for vision.
   
   
   • Vitamin C: oranges, guava – prevent scurvy.
   
   
   • Vitamin D: sunlight, eggs – strengthens bones.
   
   


5. Minerals: Support body functions like bone formation and oxygen transport; examples:
   • Calcium: milk, fish – strengthens bones.
   
   
   • Iron: meat, leafy vegetables – prevents anemia.
   
   
   • Iodine: iodized salt – prevents goiter.
   
   


6. Water: Maintains temperature, aids digestion, and prevents dehydration; found in drinking water, fruits, and vegetables.


7. Fiber (Roughage): Aids digestion and prevents constipation; found in fruits, vegetables, and whole grains.

A balanced diet contains the right proportion of carbohydrates, proteins, fats, vitamins, minerals, water, and fiber to meet the body’s needs.

1. It helps to improve growth and development in children.


2. It strengthens immunity against infections.


3. It provides energy for daily activities.


4. It prevents deficiency diseases like scurvy, rickets, and anemia.


5. It supports proper brain development and cognitive function.


6. It helps maintain healthy weight and body functions.


7. It promotes healthy skin, hair, and nails.


8. It improves overall physical fitness and resistance to illness.

1. Breakfast: Oatmeal with milk, boiled egg, and a banana.


2. Lunch: Rice, beans, steamed vegetables, and fish.


3. Dinner: Yam porridge with spinach and chicken.


4. Snacks: Fruits, nuts, or yogurt.

1. Kwashiorkor: protein deficiency; swollen belly, stunted growth.


2. Marasmus: deficiency of both protein and calories; severe wasting.


3. Rickets: vitamin D deficiency; weak and soft bones.


4. Scurvy: vitamin C deficiency; bleeding gums, weakness.


5. Anemia: iron deficiency; fatigue and paleness.

1. Infants and Children: Breast milk for first six months; complementary foods afterward.


2. Adolescents: Extra calories, proteins, and vitamins for growth and puberty.


3. Pregnant and Lactating Women: Additional iron, calcium, folic acid, and protein.


4. Adults: Balanced diet to maintain health and prevent lifestyle diseases.

1. Eat a variety of foods from all food groups.


2. Avoid excessive sugar, salt, and fatty foods.


3. Drink plenty of clean water.


4. Wash fruits and vegetables before consumption.


5. Eat regular meals and avoid skipping breakfast.

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Practical Activities

1. Prepare a one-week balanced meal plan using local foods.


2. Demonstrate correct food portioning for different age groups.


3. Identify foods rich in vitamins, minerals, and proteins in your community.


4. Monitor daily water intake.


5. Conduct a home nutrition survey to identify common deficiency problems.

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Summary

1. Nutrition is vital for energy, growth, and overall health.


2. A balanced diet provides all essential nutrients in the right proportion.


3. Malnutrition leads to health problems, especially in children and pregnant women.


4. Healthy eating habits prevent deficiency diseases and support normal development.