Health & Nutrition: Balanced Diet, Malnutrition, Food Safety & Hygiene

TAKEAWAYS:

• A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, and water in the right amounts to keep your body healthy.
• Malnutrition happens when you eat too little (undernutrition) or too much (overnutrition), both of which harm your health.
• Food safety and hygiene prevent diseases like diarrhea and food poisoning by keeping food clean and stored properly.
• Nutrition labels help you choose healthy foods by showing calories, fats, sugars, and other important information.
• Local and seasonal foods are often healthier and cheaper than imported or out-of-season foods.
• NEB exams test your understanding of balanced diets, malnutrition signs, and food safety practices—so practice identifying them!

What is Nutrition?

Nutrition is the study of how your body uses food to grow, stay healthy, and have energy. Food gives you nutrients, which are substances your body needs to work properly. There are six main types of nutrients:

mindmap
  root((Nutrients))
    Carbohydrates["Carbs (Energy)"]
    Proteins["Proteins (Body Building)"]
    Fats["Fats (Energy Storage)"]
    Vitamins["Vitamins (Growth & Health)"]
    Minerals["Minerals (Body Functions)"]
    Water["Water (Life Essence)"]

1. Carbohydrates (Energy Givers)

• Sources: Rice, wheat, potatoes, fruits, sugar.
• Role: Give you quick energy.
• Too much? Can lead to weight gain and diabetes.
• Too little? You feel tired and weak.

2. Proteins (Body Builders)

• Sources: Meat, fish, eggs, lentils, beans, milk.
• Role: Help muscles, bones, and organs grow and repair.
• Too much? Can cause kidney problems.
• Too little? Stunted growth, weak immunity.

3. Fats (Energy Storage & Protection)

• Sources: Oils, butter, nuts, ghee, fish.
• Role: Store energy, protect organs, keep skin healthy.
• Types:
  • Good fats (unsaturated): Found in nuts, olive oil, fish.
  • Bad fats (saturated/trans): Found in fried foods, junk food.

4. Vitamins (Health Boosters)

• Fat-soluble (A, D, E, K): Stored in fat; too much can be harmful.
• Water-soluble (B, C): Not stored; need daily intake.
• Examples:
  • Vitamin A → Carrots, spinach (good eyesight).
  • Vitamin C → Oranges, amla (heals cuts, boosts immunity).
  • Vitamin D → Sunlight, fish (strong bones).

5. Minerals (Body Helpers)

• Examples:
  • Calcium → Milk, cheese (strong bones).
  • Iron → Spinach, meat (prevents anemia).
  • Iodine → Iodized salt (good thyroid function).

6. Water (Life Essence)

• Role: Helps digestion, keeps skin healthy, regulates body temperature.
• How much? At least 2–3 liters per day (more if you exercise or live in hot places).

What is a Balanced Diet?

A balanced diet means eating the right amount of each nutrient to stay healthy. It includes: ✅ Variety – Different foods (grains, proteins, fruits, veggies). ✅ Moderation – Not too much or too little of any food. ✅ Regularity – Eating at the same time every day.

The Food Plate Model (NEB’s Recommended Diet)

pie
  title MyPlate: A Balanced Diet
  "Grains (25%)" : 25
  "Proteins (15%)" : 15
  "Dairy (10%)" : 10
  "Fruits (25%)" : 25
  "Vegetables (25%)" : 25

IMAGE: "balanced diet plate diagram" | A visual showing the correct proportions of grains, proteins, dairy, fruits, and vegetables in a meal.

What Happens If You Don’t Eat a Balanced Diet?

1. Undernutrition (Not Enough Food/Nutrients)

• Causes: Poverty, lack of food, poor diet choices.
• Effects:
  • Kwashiorkor (swollen belly, weak muscles) – Lack of protein.
  • Marasmus (extreme thinness) – Lack of all nutrients.
  • Anemia (pale skin, tiredness) – Lack of iron.
  • Weak immunity (frequent illnesses).

2. Overnutrition (Too Much Food/Nutrients)

• Causes: Eating too many junk foods, not exercising enough.
• Effects:
  • Obesity (excess body fat).
  • Diabetes (high blood sugar).
  • Heart diseases (clogged arteries).
  • High blood pressure.

IMAGE: "malnutrition symptoms comparison table" | A side-by-side visual showing signs of undernutrition (kwashiorkor, marasmus) vs. overnutrition (obesity, diabetes).

How to Eat Healthily?

1. Eat Local & Seasonal Foods

   • Why? Cheaper, fresher, and more nutritious.
   • Example: In Nepal, eat dal bhat (rice + lentils) instead of imported junk food.

2. Avoid Junk Food

   • Junk food = High in sugar, salt, and unhealthy fats.
   • Examples: Chips, soda, burgers, fried snacks.
   • Problem: Can cause obesity, diabetes, and tooth decay.

3. Read Nutrition Labels

   • What to check?
     • Calories (how much energy it gives).
     • Saturated fats (limit to <10g per serving).
     • Sugars (natural sugars are okay; added sugars are bad).
     • Salt (sodium) (too much causes high blood pressure).

   Example Label Reading:

   Product: Packet of Chips
   - Calories: 150 kcal
   - Fat: 10g (Saturated fat: 2g)
   - Sugars: 1g
   - Salt: 0.5g
   

   Verdict: High in fat and salt → Not healthy to eat daily!

4. Eat More Whole Foods

   • Whole foods = Unprocessed or minimally processed (fruits, veggies, whole grains).
   • Example: Brown rice > white rice, whole wheat bread > maida bread.

5. Drink Plenty of Water

   • How much? At least 2–3 liters per day.
   • Avoid: Sugary drinks (soda, energy drinks).

Food Safety & Hygiene (Preventing Foodborne Diseases)

Foodborne diseases (like diarrhea, typhoid, cholera) happen when food is contaminated. How to prevent them?

1. Clean Food Properly

• Wash hands before and after handling food.
• Wash fruits & veggies under running water (even if peeled).
• Use clean utensils & containers.

2. Cook Food Thoroughly

• Meat & eggs must be fully cooked (no pink inside).
• Fish & chicken should be well-done to kill germs.

3. Store Food Safely

4. Avoid Cross-Contamination

• Don’t mix raw & cooked food (e.g., don’t wash cutting boards with raw meat in the sink).
• Use separate knives/chopping boards for meat and veggies.

5. Keep Kitchen Clean

• Wipe counters after cooking.
• Dispose of garbage properly (don’t leave food scraps open).
• Use mosquito nets & clean water to prevent diseases like cholera.

IMAGE: "food safety steps flowchart" | A step-by-step Mermaid diagram showing:

flowchart TD
  A["Buy Fresh Food"] --> B["Wash Hands & Food"]
  B --> C["Store Properly"]
  C --> D["Cook Thoroughly"]
  D --> E["Serve Hot & Fresh"]
  E --> F["Avoid Leftovers"]

Common Foodborne Diseases in Nepal & How to Avoid Them

Solved Example (NEB-Style Question)

Question: Ramesh eats only rice, chips, and soda every day. What health problems might he face? Suggest a balanced diet for him.

Answer: Ramesh’s diet is unbalanced because:

• Too many carbs (rice, chips) → Can lead to obesity & diabetes.
• No proteins or vitamins → Weak muscles, poor immunity.
• Soda has sugar & no nutrients → Tooth decay, high blood pressure.

Balanced Diet Suggestion:

NEB Board-Style Questions (Practice These!)

Short Answer (5 marks each)

1. What are the six main nutrients? Give one source and function of each.
2. Differentiate between undernutrition and overnutrition with examples.
3. How can you prevent foodborne diseases at home? List five methods.
4. Why is it important to eat local and seasonal foods? Give three reasons.

Long Answer (10 marks each)

5. Explain the importance of a balanced diet. How can a student like you ensure a balanced diet in daily life?
6. Describe the symptoms and causes of kwashiorkor and marasmus. How can these be prevented?
7. Read the nutrition label of a packet of biscuits and suggest whether it is a healthy snack. Justify your answer.

Exam Tip: How to Score Full Marks in NEB LSE (Unit 6)

✅ For definitions:

• Always give examples (e.g., "A balanced diet includes rice, dal, veggies, and milk—like what we eat in Nepal.").

✅ For diagrams/tables:

• Label clearly (e.g., in a food plate, write "Grains = 25%").
• Use real-life examples (e.g., "Dal bhat is a balanced meal because it has carbs, proteins, and fiber.").

✅ For problem-solving:

• Step-by-step reasoning (e.g., "Ramesh eats junk food → lacks nutrients → weak health → suggest dal bhat instead.").

✅ For food safety:

• Mention at least 3 prevention methods (e.g., "Wash hands, cook properly, store food in fridge").

✅ For malnutrition:

• Compare undernutrition vs. overnutrition in a table (NEB loves tables!).

Final Checklist Before Exam

✔ Can you name all six nutrients and give one source each? ✔ Can you draw a balanced diet plate and explain its parts? ✔ Do you know the difference between kwashiorkor and marasmus? ✔ Can you read a nutrition label and decide if a food is healthy? ✔ Do you remember 5 food safety rules to prevent diseases?

Good luck! Eat healthily, stay safe, and score full marks. 🚀