ScienceFood, nutrients and a balanced diet
The five kinds of nutrients, what each does, and how to fill your plate wisely.
Food gives us energy to work and play, material to grow and repair the body, and protection against disease. The useful substances in food are called nutrients. There are five main kinds, and the body also needs water and fibre.
Carbohydrates: energy-giving food
Carbohydrates are the body's main fuel. Rice, wheat, maize, potatoes, bread and sugar are rich in them. Children who run about all day need plenty.
Fats: stored energy
Fats give even more energy than carbohydrates and keep the body warm. Ghee, butter, oil, nuts and milk contain fats. We need them in small amounts; too much fried and oily food makes us overweight.
Proteins: body-building food
Proteins help the body grow and repair worn-out parts. Growing children need them the most. Pulses (dal), beans, soya, milk, paneer, curd, eggs, fish and meat are good sources.
Vitamins and minerals: protective food
These are needed in tiny amounts, but without them we fall ill. Fruits and vegetables are the richest sources.
| Nutrient | Needed for | Found in |
|---|---|---|
| Vitamin A | Good eyesight, healthy skin | Carrot, papaya, mango, milk, green leafy vegetables |
| Vitamin C | Healthy gums, fighting infection | Amla, lemon, orange, guava, tomato |
| Vitamin D | Strong bones and teeth | Sunlight on the skin, milk, eggs, fish |
| Calcium | Strong bones and teeth | Milk, curd, paneer, ragi, green leafy vegetables |
| Iron | Healthy blood | Spinach, jaggery, dates, pulses |
| Iodine | Proper working of the thyroid gland | Iodised salt, sea fish |
Water and roughage
Water carries nutrients around the body, removes waste and keeps us cool through sweat. Roughage, or fibre, is the part of plant food that we cannot digest. It adds bulk and helps the bowels move. Whole grains, fruits with their skin, salads and vegetables are rich in it.
What is a balanced diet?
A balanced diet contains all the nutrients in the right amounts, along with water and roughage. No single food has everything, so we must eat a variety. A simple Indian meal of roti or rice, dal, a vegetable, curd and a little salad is a good example. A costly diet is not necessarily a balanced one.
Good food habits
- Eat a rainbow: vegetables and fruits of different colours through the week.
- Keep chips, sweets, soft drinks and fried snacks for special days, not every day.
- Wash fruits and vegetables before cutting them, not after, so that vitamins are not washed away.
- Do not overcook vegetables or throw away the water in which rice and dal were cooked.
- Never skip breakfast.
Key terms
- Nutrients
- the useful substances in food
- Carbohydrates
- nutrients that give energy
- Proteins
- nutrients for growth and repair
- Roughage
- fibre in food that helps the bowels
- Balanced diet
- a diet with all nutrients in the right amounts
Try it yourself
Write down everything you ate yesterday. Beside each item, write C (carbohydrate), F (fat), P (protein) or V (vitamins and minerals). Is any letter missing or very few? Plan one small change for tomorrow.
Quick questions
Answer in your head or on paper first, then tap to check.
Name the five main nutrients.
Carbohydrates, fats, proteins, vitamins and minerals.
Which nutrient helps the body grow and repair itself?
Proteins.
Why do we need roughage?
It adds bulk to food and helps the bowels move.
What is a balanced diet?
A diet that has all the nutrients in the right amounts, with water and roughage.
This is a simple explanation to help you understand. For examinations, read the same chapter in your prescribed textbook. Last checked: 11 November 2026.