Chapter 7 – Nutrition & Meal Planning

Introduction to Nutrition

Nutrition is the science of food and its impact on health. A balanced diet provides essential nutrients required for energy, growth, and body repair.

Major Nutrients

1️⃣ Carbohydrates

Provide energy. Found in rice, wheat, bread, and potatoes.

2️⃣ Proteins

Help in body building and repair. Found in dal, eggs, milk, paneer, and pulses.

3️⃣ Fats

Provide energy and support cell growth. Found in oils, butter, nuts.

4️⃣ Vitamins

Protect body from diseases. Found in fruits and vegetables.

5️⃣ Minerals

Important for bones and blood. Found in green vegetables and dairy.

Balanced Diet

• Include carbohydrates, proteins, and fats in proper proportion.
• Add seasonal fruits and vegetables daily.
• Drink sufficient water.
• Avoid excessive oil and sugar.

Meal Planning Basics

• Plan meals according to family needs.
• Consider nutritional value.
• Plan budget-friendly meals.
• Use seasonal ingredients.
• Prepare weekly meal schedule.

Sample Daily Meal Plan

• Breakfast: Poha / Eggs + Milk
• Lunch: Rice + Dal + Sabzi + Salad
• Dinner: Chapati + Vegetable + Curd

Quick Self-Check Questions

1. What are the five major nutrients?
2. Why is a balanced diet important?
3. Name two protein-rich foods.
4. What should be considered while planning meals?