Welcome to the wellness base! Do you know that certain food combinations can be harmful to health? Do you know that food combination is determined by age and the type of work one does? Oh! You do not know? Don't worry, In this post, the classes of food and the appropriate combination for good health are discussed. The food that makes up each class and the functions they perform is discussed too. The food combination plans for infants, youths, and aged are discussed as well. You are therefore advised to read to the end so that you don't miss important points. 

We eat a variety of foodstuffs that contain different nutrients like carbohydrates, proteins, fats, vitamins, and minerals. Nutrients are substances present in the food, nutrients provide us energy, help us to grow, keep us healthy, disease-free, and strong. Let us discuss the grouping or classification of food according to the various functions they perform in our bodies. 

Classification of food on the basis of their functions 

  1. Energy Giving Foods (carbohydrates): our body needs the energy to do all types of work in our daily life. Carbohydrates and fats are the nutrients that provide energy to our body and help perform various functions. Fats not only provide energy to our body but also keep us warm. Foodstuffs containing carbohydrates and fats are therefore called energy giving food; rice, wheat, maize, sugar Cain, potato, sugar, honey are some of the main sources or examples of carbohydrates. 
  2. Bodybuilding Foods (proteins): proteins help our body to grow and repair the worn-out tissues. Foodstuff containing proteins are called bodybuilding foods. Our foods should therefore contain more than one source of protein to fulfill our body's needs. Milk, cheese, pulses nuts, eggs, and fishes are some of the main sources of proteins.
  3. Protective foods (Vitamins): protects our body from diseases and keep us healthy. Foodstuff containing vitamins and minerals is called protective foods. There are many types of vitamins needed by our body. Vitamin A, Vitamin B, Vitamin C, Vitamin D, and Vitamin K are the main types of vitamins that help us to stay healthy. Our body needs these vitamins in a little quantities only, do not take too much of any of them.

Sources and functions of these vitamins

  • Vitamin A: The sources are Spinach, carrot, milk, butter, eggs, yellow fruits like papaya and oranges. Functions: it is necessary for good eyesight and healthy skin.
  • Vitamin B: Sources are green leafy vegetables, soya beans, milk, beans, etc. Fictions: it is required for healthy skin and proper functioning of the nerves.
  • Vitamin C: Sources are Orange, Lemon, Amla, tomato, and green vegetables. Functions: needed for the proper functioning of blood vessels, for keeping gums healthy, and for the healing of wounds. 
  • Vitamin D: sources are sunlight, milk, eggs, butter, fish, cod liver oil, etc. Functions: it is required for healthy bones and teeth. Our body makes vitamin D in the presence of sunlight. It helps our body to use calcium for strengthening our bones and teeth. Besides vitamins, our body needs many different minerals for staying healthy and active. Different minerals like calcium, phosphorus, iron, and iodine are important parts of our diet. Minerals are needed by our bodies in small quantities only. 

Sources and functions of some of the minerals needed by our body

  • Calcium: Sourced from milk, green leafy vegetables, and are required for healthy bones and teeth. 
  • Phosphorus: sourced from milk, eggs, fish, green leafy vegetable, and pulses. It is also needed for healthy bones and teeth.
  • Iron: sources are pulses, nuts, beans, apples, and are required for the formation of Haemoglobin in the blood and protects us against infections. 
  • Iodine: from iodized table salt, seafood like fish and prawns; needed for normal growth and development of the body.
  • Other sources: Roughage is the fiber present in the food. We get it from fruits, vegetables, pulses, and whole grains. It does not provide nutrients to our body however, it helps our body to get rid of undigested foods. It also helps us to avoid overeating. Roughages are therefore a very important part of our food.
  1. Water helps our body to function properly. Helps in the digestion of food and absorption of nutrients in our body and the Alps helps in throwing out water from the body. We should drink at least 8 to 10 glasses of water every day.
  2. Balanced diet: different nutrients perform different functions in our body and helps us to stay healthy. The absence of any one of the nutrients may cause disease. All nutrients are not available in anyone's food item, for example, sugar contains carbohydrate, but does not contain fats, proteins, or minerals, fruits, and vegetables contain vitamins and minerals but lack proteins and fats. Sometimes, children are in the habit of avoiding some food items. Over the years, some nutrients remain missing from their diet. This can affect their growth and proper functioning of the body. We should therefore take a diet that contains all the nutrients in appropriate amounts. It should also contain a good amount of roughage and water. Such a diet is called a balanced diet. People need different amounts of nutrients according to their age and the work they do. For growing children, it is important to have a diet that contains some proteins, carbohydrates, and fats. Old people who are not so active need less energy, they should eat less of carbohydrates and fats.

Some terms you may need to understand. 

  • Balance diet: A diet that contains all the nutrients, roughage, and water in the right amount.
  • Carbohydrates: nutrients which give us energy 
  • Nutrients: the substance present in our food which is needed by our body to grow and stay healthy. 
  • Proteins: the nutrients which help us to grow
  • Roughage: the fiber present in food which helps us to get rid of undigested food 
  • Vitamins: the nutrients which help us to stay healthy and disease-free.
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