Nutrition of an individual is of vital importance from pregnancy/conception through childhood, adolescence, adulthood and in old age as well. Good nutrition enables us to grow adequately and then to enjoy good health. Proper nutrition plays an important part in the physical growth and development which includes intellectual development also. In order to have good nutrition it is important that we take the right kind of food in sufficient quantity and at the right time. Therefore food habits are very important especially for the growing child.
The functions of food
The food that we eat serves us in the following ways:
1. They provide the energy for us to continue with our daily work.
2. They help us in building our body as well as in replacing the body.
3. They also maintain, protect and regulate the functions of the various tissues of our body.
The food that we eat is made up of:
a) Carbohydrates
b) Protein
c) Fat
d) Vitamins
e) Minerals
f) Water
The food that gives energy are Carbohydrates and Fats.
Where do you get Carbohydrates from?
- Rice, Wheat, Roots, Potatoes, Carrots, Radish etc.
- Sugars
And some foods which are fibrous and helps in preventing constipation.
Fats – Butter, ghee, oils, cream, cheese.
The body building foods are proteins. They also repair broken down body tissues.
Source of Proteins:
Animal proteins: milk, egg, fish & meat.
Plant source: Pulses, cereals, nuts etc.
When the diet does not provide adequate protein it may manifest as:
I. Lack of energy for work and play.
II. Inadequate growth and development.
III. Weak muscles.
IV. Increased chance of infection.
V. Delayed healing of wound.
VI. Lethargy.
The regulatory and protective foods are: water, minerals and vitamins.
Minerals: help in building, activating, regulating and controlling the body and its various functions. They also assist in the growth and repair of the body and in the regulation of the body process.
Some of the minerals that we hear about frequently are: calcium, sodium, phosphorous, potassium, iron, iodine and fluorine.
Calcium and phosphorous are part of the bones and teeth.
Iron is a constituent of hemoglobin and iodine in the hormone, thyroxine. Salts help in the regulatory function of the body.
Vitamins: they have an important role to play in the protection and regulation of body function. A lack of vitamin(s) can cause deficiency condition which will upset the normal functioning of the body.
Fat Soluble vitamins: Vit A, D, E and K.
Water soluble vitamins: Vit B group and Vit C.
Vitamin A: is necessary for healthy eyes and prevention of night blindness.
• For the maintenance of the normal epidermal tissues of the body.
• For growth and to help the body against infections.
Source – animal source: milk, butter, cheese, egg yolk, liver, fish liver etc.
Vitamin B: the various vitamins that belong to this group are:
• Thiamin (Vit B1)
• Riboflavin (Vit B2)
• Nicotinic acid (Vit B3)
• Folic acid (Vit B9)
• Cyanocobalamine (Vit B12)
Sources: Boiled rice (par boiled rice), wheat, ragi, green leafy vegetables, sprouted gram, liver, kidney, milk, meat).
Vitamin C:
• Is necessary for holding together (cementing) the cells of the tissues.
• For the healing of wounds.
• For growth.
Source: fresh fruit, green leafy vegetables, gooseberry etc.
Vitamin D: is necessary for
• Making bones strong by calcification.
• The rate of growth of the bones.
Source: sunlight is the main source.
Vitamin K: is necessary for the clotting of blood.
Source- green leafy vegetables and tomatoes.
Water: is an essential part of blood and other secretions of the body. It helps in digestion, absorption and metabolism of food by helping with transportation of substance and regulation of body temperature. It is also essential for the maintenance of body fluid balance.
Frequently asked questions
• Why am I thin?
• Why are some adults short?
• What kind of food should we eat to become more healthy and taller?
• I am in class 8 and I am 13 years old but my height is not like that of the growth of my friends. I am thin too. What should I do?
• How can we grow taller?
• Why are my legs short?
Some of the factors that determine growth and development in an individual are:
a) Genetic: height, weight, mental and social development is influenced by an individual’s genetic background. If the parents are short, it is more likely that the child would have inherited it from them.
b) Nutrition: this has an influence in the growing phase of a child. A poorly nourished child can have retarded growth.
c) Age: growth rate is maximum when within the mother (fetal life), in the first year of life and then in puberty (10-19 years).
d) Sex: there is a sudden increase in growth in the adolescent period at about 10-11 years in girls and 12 to 13 years in boys.
Other factors that play a part are good and adequate housing, proper child parent relationship, frequent infections including parasitic infections and economic factors which stand in the way of adequate nutrition.
Q. During adolescence what should we eat?
Ans. Adolescence is a time of rapid growth and is both physically and emotionally demanding.
Diet surveys conducted among this group have shown that their diet is deficient in calories, protein, Vit A, Vit B, folic acid and iron.
A balanced meal consisting of the correct amount of body building proteins, energy giving carbohydrates or fats as well as protective foods and minerals should be eaten at this stage in life.
In this important stage of life the diet should have a correct proportion and mix of the following per day:
• Cereals (rice/wheat) 400gms -2 cups
• Pulse (dal) 45gms - ¼ cup
• Leafy vegetables 50gms
• Other vegetables 50gms
• Roots & tubers (cassava, yam,) 30gms
• Milk 250gms - 1 ½ - 2 cups
• Oil & fat 35gms
• Sugar or jaggery 45gms
Q. How should we take care of our body?
Ans. Our health is our greatest possession. Clean and good health habits are the best means of taking care of one’s body. The person who have clean habits have less chance of getting infections.
1. Personal cleanliness would include:
• Washing of hands with soap after bowel movements, before eating and after playing.
• Regular baths.
• Avoiding walking barefoot.
• Washing mouth after meals and brushing teeth in the morning and night.
• Cutting finger nails.
• Changing clothes daily.
2. Clean habits while eating and drinking:
• Boil water for drinking.
• Keep food covered to prevent flies and other insects.
• Wash fruits and vegetables before eating.
• Do not eat food that smells bad or is old.
• Eat meat and fish that is well cooked.
3. Good eating habits
• Eat a balanced diet.
Q. I feel very tired even when I don’t work why?
Ans. One of the main reasons for feeling tired is probably due to a diet that is not balanced. Foods that give energy are carbohydrates and fats. When adequate amounts of protein are not eaten one can have lack of energy for work and play. When there is sufficient iron in your body, anemia can result. An anemic child can also be tired easily.
Q. If we eat junk food what will happen? Is it good? I like sugar a lot. How do I stop taking too much of sugar and sweets? I am fat. What should I do to become thinner?
Ans. When excessive amounts (more than what is required of carbohydrates & fats) are eaten fat deposition and obesity result. If a child or individual is not physically active there is more chance of unhealthy weight gain. Inactive recreation such as watching TV for prolonged periods promotes weight gain. Fast foods (or junk foods) having high salt or oil and sugar and carbonated drinks, eating in between meals, preference to sweets and fats play a part in excessive weight gain.
In order to stay physically fit in addition to the less intake of the above mentioned foods, physical activity and regular exercise plays an important part.
Q. If we take drugs, what will happen? Why do some people like drugs/ alcohol/ tobacco?
Ans. Drug addiction occurs when an individual repeatedly takes habit forming drugs. When one takes these kinds of drugs, they feel compelled to take them and get it by any means. When the drug is withdrawn, the person shows violent behavior, vomiting, diarrhea etc.
The reasons for taking these drugs could be because of pressure that the individual cannot handle. Friends and groups can influence the individual.
People taking alcohol or smoking or taking drugs are doing so under the influence of friends or groups. They view alcohol as a symbol of wealth and importance. Parents and adults also serve as role models.
Taking drugs, smoking and alcohol affect good health/cause health problems.
Professor Dr Sulochana Abraham,
(Retd) Community Obstetrician and Head of the Department of Community Medicine,
Christian Medical College & Hospital, Vellore
Adolescent Health Clinic CIHSR
