Components of a Balanced Diet and Food Pyramid - Class 3 Notes

Sources of Food

Plants and animals are the two main sources of food that we can rely on to meet our nutritional needs.

Plants

We obtain fruits, vegetables, pulses, cereals, and nuts from plants, and we can consume them either in their raw form or cooked.

Plants provide us with various edible parts, and here are some examples for each category:

Roots: Examples of edible roots include turnip, beetroot, radish, carrot, and sweet potato.

Stems: Edible stems can be found in onions, potatoes, ginger, sugarcane, turmeric and asparagus.

Leaves: Spinach, lettuce, coriander, kale, and cabbage are some examples of edible leaves.

Fruits: Mangoes, oranges, guavas, pineapples, grapes, apples, and bananas are delicious examples of edible fruits.

Flowers: Edible flowers include cauliflower, broccoli, artichokes, squash blossoms and chamomile flowers.

Seeds: Various seeds are consumed as food, such as wheat, maize (corn), rice, millet, barley and sesame seeds.

Animals

Animals give us a variety of foods that are delicious and provide important nutrients for our bodies. Some examples are:

Meat: Meat comes from animals such as cows, chickens, and pigs. It is a good source of protein.

Milk: Milk is a nutritious liquid that comes from animals like cows, goats, and sheep. It is rich in nutrients like protein, fat, calcium, and vitamin D. It can be used to make foods like yoghurt, butter, and cheese.

Eggs: Eggs are produced by chickens and some other birds.

Fish: Salmon, tuna, and cod are a few examples of fish eaten around the world.

Honey: Honey is a sweet and sticky substance made by bees.

Balanced Diet and Food Pyramid

Balanced Diet

a) A balanced diet means eating different types of foods in the right amounts. Our bodies need various nutrients to stay healthy, and a balanced diet provides all these important nutrients in the right proportions.
b) We should eat lots of fruits and vegetables, have grains like rice or bread, and include proteins like meat, fish, or beans.
c) Dairy products like milk or yoghurt are an important part of the diet for strong bones.
d) Drinking water is also important.

Food Pyramid

a) A food pyramid is a guide that helps us understand what types of food we should eat and how much of each.
b) It shows us that the majority of our diet should come from healthy carbohydrates, like grains and fruits.
c) We also need smaller amounts of vitamins and minerals from vegetables and fruits.
d) Protein is important too, but we only need a moderate amount.
e) Fats and oils are needed, but only in very small quantities.
f) To have a balanced diet, we should make sure to eat foods from each section of the food pyramid every day, but in the right amounts.

Food Preservation

a) Food preservation is a way to keep our food fresh and safe to eat for longer periods.
b) When food stays at room temperature, harmful bacteria or germs can make it spoil and smell bad.
c) So, to prevent this, we use different methods to preserve food and keep its nutrients intact.

Ways of Preserving Foods

Here are some ways we preserve food:

1. Refrigeration: We store many types of food, like fruits, vegetables, milk, and cooked dishes, in the refrigerator. The cool temperature inside helps slow down the growth of bacteria, keeping the food fresh. We can also freeze certain foods, like seafood, meat, and cut fruits and vegetables, at very low temperatures to preserve them for even longer.

2. Boiling: To keep milk fresh and safe to drink, we boil it. Boiling kills any bacteria present and helps the milk stay fresh for a longer time.

3. Drying: Some foods can be preserved by removing all the water from them. This is done by drying the food, which involves removing the moisture.
Dried fruits like figs and grapes are examples of this. In coastal areas, people dry fish in the sun with the help of salt.

4. Adding Preservatives: When making pickles, we add salt and oil, while for jams and jellies, we add sugar.
These ingredients act as preservatives, preventing the growth of bacteria and keeping the food safe to eat for a long time.

By using these methods, we can make sure that our food stays fresh, tasty, and safe to eat for weeks or even months while preserving its nutrients.