Page 6 - Lesson 10.xps

MODULE-3 Diet and Nutrition
Holistic Health
foods like cereals, wheat, rice, bajra, maize, pulses, rajma, channa, potatoes,
sweet potatoes, sugar, jaggery etc. are rich source of carbohydrates. We
need to have about 45 to 65 percent of total calories from carbohydrates.

Fats

Most of the people think that fat is bad for our health, but do you know, it is
actually a key nutrient and very essential component of our healthy diet. Fat
Note acts as an insulator for our body and allows us to maintain our body

temperature. Fat helps us to protect our internal organs by acting as a cushion
to the organs. The fat seems to be important, but more than required quantity
of it is bad for our health. The fats are composed of fatty acids and its nature
depends on the type of fatty acids. There are two types of fatty acids. One is
saturated and the second one is unsaturated. Solid fats comprise saturated
fatty acids. Unsaturated fatty acids are found in oil like products. It is
recommended to take 20 to 35 percent of calories through fats.

Proteins

Proteins help to build, maintain and repair the muscles and other body tissues.
Proteins are composed of amino acids which is the smaller units. This amino
acid is classified into “essential amino acids” and “non-essential amino acids”
and their count is altogether 22. Out of which 8 amino acids, our body
cannot yield are known as essential amino acids and they should be provided
through the food. Rest of the 14, our body produces. They are known as
non-essential amino acids. All dairy products, poultry, meat, fish, eggs,
pulses, cereals, soybeans, nuts and oilseeds, groundnuts, etc. are rich source
of proteins. It is suggested to consume 10-15% of total calories.

DO YOU KNOW?

A calorie is the quantity of heat required to raise the temperature of
1gram (g) of water to 1 degree Celsius (°C). A kilocalorie is the amount
of heat required to raise the temperature of 1000g of water to 1°C.
The energy yielded per gram by Macronutrients is as follows:

1 g Carbohydrate = 4 Calories (kcal)

1 g Fats = 9 Calories (kcal)

1 g Protein = 4 Calories (kcal)

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