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In Grade 6 chapter 'Mindful Eating: A Path to a Healthy Body' , you learnt about the need for a healthy diet.
Since adolescence is a period of growth marked by several changes, a nutritious diet is of utmost importance .
Adolescent 1: "For proper growth, and to perform well on the playground, we need proteins and carbohydrates !"
Adolescent 2: "Not only that โ we also need an adequate amount of fats, vitamins, and minerals as well!"
What is a "Balanced Diet" for Adolescents?
It means a diet that contains all five nutrient groups in adequate amounts.
Each nutrient plays a specific role in growth, energy, and health.
![6.4.1 Meeting Nutritional Needs - Adolescence: A Stage o - [Teachoo] - Concepts](https://cdn.teachoo.com/test/6f4a74eb-80a2-4e0c-a07a-708e4341bb0a/image-a-balanced-thali-plate-showing-a-serving-of-roti-or-rice-for-carbohydrates-dal-or-paneer-for-proteins-vegetables-and-salad-for-vita.png)
The five nutrient groups
- Proteins โ for proper growth, strength, and energy. Sources: dal, eggs, milk, paneer, fish.
- Carbohydrates โ for energy. Sources: roti, rice, potatoes, millets.
- Fats โ for energy storage and bone growth. Sources: ghee, oil, nuts.
- Vitamins โ for proper functioning of the body. Sources: fruits and vegetables.
- Minerals โ for example calcium for bones, iron for blood. Sources: milk, curd, spinach, dried fruits.
Key features of a balanced adolescent diet
- Includes all five nutrient groups daily.
- Has plenty of fruits and vegetables for vitamins and minerals.
- Has iron-rich foods (especially important for adolescent girls).
- Avoids excess of unhealthy fats, salt, and refined sugars.
A balanced diet for adolescents contains proteins, carbohydrates, fats, vitamins, and minerals in adequate amounts to support rapid growth and the changes happening in the body.
๐ NCERT Question 2 โ Better Food Group for Adolescents
Based on the locally available foods, fill Table 6.3 with healthy food sources, the nutrients in them, and how those nutrients help our growth.
| Food sources | Nutrients | Functions of these nutrients |
|---|---|---|
| Milk, millets, curd, cheese, and paneer | Calcium, proteins, fats | To help optimal bone growth |
| Dal, eggs, chicken, and fish | Proteins | To help proper growth, gain strength, and improve energy levels |
| Spinach, kidney beans, and dried fruits like raisins, figs | Iron | To help in the formation of blood |
Adolescents, especially girls, may sometimes suffer from blood-related health problems due to a deficiency of iron or vitamin B 12 in the body.
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Find out about such health problems.
Iron or vitamin Bโโ deficiency can cause anaemia, weakness, tiredness, and dizziness.
A person may also have pale skin and poor concentration. -
How can we manage iron deficiency in our body?
Eat iron-rich foods like spinach, jaggery, pulses, eggs, and fruits rich in vitamin C.
Doctors may also suggest iron or vitamin Bโโ supplements if needed. -
Find out about government schemes that aim to prevent such deficiencies.
Programmes like Anaemia Mukt Bharat and PM POSHAN help prevent iron deficiency.
Schools also provide iron and folic acid tablets to students.
Dorothy Hodgkin was a brilliant scientist who studied the structure of vitamin B 12 .
In 1964 , she became the third woman to win the Nobel Prize in Chemistry .
Vitamin B 12 is required for the proper functioning of the human body. Like most vitamins, it cannot be made in the human body and has to be obtained from the food we eat. Discuss the sources of vitamin B 12 with your teacher.
