A balanced diet

A balanced diet is one which contains adequate amounts of all the necessary energy and nutrients required for
healthy growth and activity. This includes both macro nutrients (carbohydrates, fats and proteins) and micro
nutrients (vitamins and minerals). Sometimes cells can convert one compound to another, but this is not the case
with a few things, and these are known as essential since we must intake them in our food to survive. They
include essential amino acids, essential fatty acids and most minerals.

Table 1: Components of a balanced diet (Macronutrients)

Macronutrient Functions in humans
Provide essential amino acids for making proteins such as collagen, enzymes, hormones and
Protein
antibodies. Also provides energy.
Carbohydrates Provide energy.
Fats Provide energy, and essential fatty acids for plasma membranes and some hormones.

Table 2: Components of a balanced diet (Micronutrients and others)

Component Functions in humans
Vitamin A Proper functioning of the retina.
Vitamin B (inc folic
Required for respiration, protein synthesis, nerve function, red blood cell production.
acid)
To form collagen, make the skin function correctly, antioxidant, aids wound healing
Vitamin C
and stimulates absorption of iron from the gut.
Vitamin D Stimulates calcium uptake from the gut deposition in the bone.
Vitamin E Antioxidant
Vitamin K Formation of substances that promote blood clotting
Calcium Strengthen bones and teeth, used in muscle contraction and nerve impulses.
Chloride Osmotic balance, acidic environment in the stomach
Iodine Formation of thyroid hormones
Iron Hemoglobin and myoglobin
Magnesium Bone and teeth development
Phosphorus Used in bones and teeth as part of calcium-phosphate. ATP/DNA/RNA synthesis
Potassium Nerve impulses, muscle function.
Sodium Nerve impulses, muscle function, osmotic balance.
Zinc Wound healing, part of some enzymes, functioning of insulin depends on zinc.
Copper, cobalt and
Enzyme co-factor
manganese
Fluoride Tooth enamel aiding.
Fibre (excluding Prevents constipation, protection against gut diseases, lowers cholesterol and aids
starch) peristalsis.
Water Solvent, coolant, removal of waste and transport medium.
 Proteins

There are 20 different amino acids, and we must take some in our diet as we can not convert others to them -
these are known as essential amino acids and there are 8 of them. A balanced diet will include these 8 and a
good supply of the non-essential 12. Vegetarians and vegans may have to take protein supplements to ensure
they receive their essential amino acids.

Vitamins

Only vitamin D and K can be made by the body, so the rest are essential components.

Fats

There are only two essential fatty acids, linoleic acid and linolenic acid - again these are fatty acids we cannot
synthesise from other molecules. We do not require many of these, especially since well-nourished people will
have nearly a year's supply in their fat stores. Fats usually provide energy.

Fiber

Plants often provide this in the form of cellulose, large complex compounds that we cannot digest so they
simply pass through, providing bulk to the food. This bulk aids in peristalsis and retains water, the latter of
which aids in passing faeces.

Water

Water is lost in the breath, sweat and feces. It must be replaced, as death can occur from dehydration after a few
days - it is an essential solvent.

FILL IN THE BLANK SPACES WITH THE MOST APPROPRIATE WORD THAT BEST COMPLTETES THE STATEMENT.

CARBOHYDRATES SIX NUTRIENT

NUTRIENTS PROTEINS LIPIDS
VEGETABLES GRAINS PLANTS
TRIACYLGLYCEROLS TRYGLYCERIDES GLUCOSE
VITAMINS UNSATURATED SATURATED
NIACIN RIBOFLAVIN COENZYMES
C WATER SOLUBLE FAT SOLUBLE
Fiber

1. A _______________ is a substance in food used by the body to promote normal growth, maintenance and repair.
These are divided into ___________ categories. Three of these-______________________,
_________________________ and _____________________ are collectively called the major
_____________________? The fourth and the fifth categories include the _____________ and
_________________ respectively and are required in lesser amounts.
2. Majority of the carbohydrates we eat come from ________________? The polysaccharide starch is found in
________________ and ____________________? The monosaccharide ___________________ is the
carbohydrate molecule used as fuel by body cells.
3. The most abundant dietary lipids are the __________________ which are also called neutral fats or
______________________? There are two major types of fats: _________________which can be found in
animal products and ______________ which can be found in seeds and nuts.
4. ____________ are potent organic compounds needed in minute amounts for growth and good health. Most of
them function as ______________, which act as an enzyme to accomplish a chemical task. For example the B
vitamins ______________ and ______________ act as a coenzyme in the oxidation of glucose for energy.
Vitamins may be either _______________, which include B-complex and vitamin ________ and are absorbed
along with water from the gastrointestinal tract or _______________ vitamins which include vitamins A, D, E
and K.
MATCH THE FOLLOWING.
Column A Column B

a. Vitamin A 1. _____ Protein produced by B cell or plasma cell.

b. Vitamin B1 2. _____ A dendritic cell that engulfs antigen; presents fragment of cell to T
cells.
c. Vitamin B2
3. _____ Lack of this mineral cause osteoporosis.
d. Calcium 4. _____ Exist in the body as chloride.
e. Phosphate 5. _____ Grafts transplanted in the same person but at different
location.
f. Iron
6. _____Group of proteins that activate after binding to antibody.
g. Iodine 7. _____ Substance capable of provoking an immune response.
h. Vitamin C 8. _____ Descendant of activated B cell.
i. Vitamin D 9. _____ Organ donated by identical twin.
10. _____A deficiency of this substance causes night blindness.
j. Potassium
11. _____ Obtained from sun.
k. Chlorine 12. _____ Also known as CD4 cell.
l. Sodium 13. _____ Antibody producing¨ machine¨.
14. _____ Organ transplanted from genetically un-identical individual.
m. Isografts
15. _____Lack of this mineral cause’s goiter.
n. Autografts 16. _____ This is obtained from citrus, for example oranges.
o. Allografts 17. _____ A deficiency of this causes Beri beri.
p. Xenografts 18. _____ Gives you larger amount of Red blood cell.
19. _____ This is gotten from table salt.
q. Helper T cell
20. _____ Causes dermatitis when a person lacks this vitamin.
r. Cytotoxic T cell 21. _____ Organ transplanted from another animal species.
s. Plasma cell 22. _____ Is mainly found in the DNA molecule.
t. APC(Protein) 23. _____ Lymphocyte that matures in the bone marrow.
u. Antibody 24. _____Principal cation in the human body
v. Antigen 25. _____ Also known as CD8 T cell.
w. Complement 26. _____ Obtained in meat.
x. Memory cell
y. B cell