• plenty of energy to work and enjoy themselves
• fewer infections and other illnesses

What are components of food:-

1. Carbohydrates: Carbohydrates are the body's primary source of energy.The body converts simple sugars and more complex starches into glucose, which fuels our body cells. Whole grains and fruits and vegetables that are high in fiber are the most healthy sources of carbohydrates.
2. Proteins: Proteins are broken down into amino acids although they may be used by the body for energy. Their main role is as building blocks of tissue growth and repair. Healthy protein sources include beans, lean meat, dairy and eggs.
3. Fats: Fats are a rich source of energy and help in absorption of fat soluble vitamins. Essential fatty acids cannot be made by the body and must be obtained from food. The healthiest fat sources include dairy, nuts, fish, and vegetable-based oils.
4.Vitamins: Vitamins are vital to the body's metabolic processes, especially those linked to tissue growth and maintenance. Most vitamins can't be stored in the body, so regular intake through a balanced diet is essential.As in minerals, a lack of certain vitamins can lead to deficiency diseases.
5. Minerals: Minerals present in a wide variety of foods. Minerals are vital for building bones, hair, skin and blood cells. They also enhance nerve function and help to turn food into energy. Deficiencies can cause chronic health problems
6. Water: water around 65% of the body is made up of water. This is constantly being lost through digestion, breathing, sweating and urine,and it is critical that water is replenished at regular intervals. (How food works)

Different types of Vitamins:

Vitamin A:- Helps keep your teeth, bones, and immune system strong.
Vitamin B:- Help turn the food we eat into energy for our body to use, while also making red blood cells.
Vitamin C:- Helps our body make collagen that holds our body cells together, and helps your body heal wounds quicker.
Vitamin D:- checked into their hotel, and got dressed to go sight-seeing. “Samir, did you pack my vitamin pills?” mama asked. “Oh no! I totally forgot, I’m so sorry!”
Vitamin E:- eating vegetarian foods that are high in protein, but not all of them provide the vitamins that
Vitamin K :- Plays a big role in healing blood-clots, increases metabolism, and strengthens bones.

Top 10 Foods highest in fibre:-

1. What is healthy?
Substances and activities that nourish and support the body to maintain its balance
(homeostasis), growth, and natural healing ability.

2. What is food?
A substance that nourishes and supports the body to maintain its balance (homeostasis),growth, and natural healing ability.

3. What is a treat?
A substance or activity that nourishes and supports the body to maintain its balance (homeostasis),growth, and natural healing ability, but may or may not be consumed on a regular basis.

4. What should kids eat?
Real food that is healthy because it nourishes and supports their body to maintain its balance(homeostasis), growth, and natural healing ability.
Communicate healthy eating standards with all members of the family and any of your child’s caregivers. Discuss differences of opinion in private to stand united and practice consistency in front of your children and during mealtimes.

What to eat?
Healthy diet is one that provides the body with the right amounts of all the essential nutrients it needs from a variety of different food sources. This should help you achieve and maintain a healthy body weight. A healthy, balanced diet contains a variety of foods

The meals and snacks a family eats during the day should provide:
A combination of different foods. Enough of each nutrient to satisfy the energy and nutrient needs of each family member.

A good meal should contain:
a staple food. Look at the list of staple foods, other foods that may be made into a sauce, stew or relish.
These should include:
- legumes and/or foods from animals;
- at least one vegetable;
- some fat or oil (but not too much) to increase the energy and improve taste.

Most of the fat or oil should be from foods containing unsaturated fatty acids .

It is good to eat fruits with a meal (or as a snack) and to drink plenty of water during the day. Avoid drinking tea or coffee until 1-2 hours after a meal (when food will have left the stomach) as these reduce the absorption of iron from food.
Indian guidelines suggest a diet rich in grains, dairy foods, and vegetables. Much of the protein comes from pulses, with smaller amount coming from meat. variety is important in the diet.
Homegrown or locally sourced vegetables are recommended. sugar and suggested when there is a shortfall of calories. (Food for Works)


Babies and children
During the first years of life nutrition is critical for healthy development. An infant's diet must provide the right balance of protein, fat and carbohydrate along with vitamins and minerals including calcium and vitamin D for bones and vitamin A for developing eyes.
For the first six months, babies get almost everything they need from breast milk or formula. Although breast-fed babies may need extra vitamin D. After this, some of the milk should gradually be replaced with solid food. Pureed fruit vegetables are good starting points, followed by chicken and other protein sources.

Mother produces colostrum for a few days after giving birth then breast milk.

Birth 6 months:
Liquid diet - Breast milk has the right balance of nutrients for new-borns, helps boost their immune system, and establish their gut bacteria. Formula is usually made from cow's milk, but has high whey content and less casein protein to make it more similar to breast milk easier to digest.
6 - 9 months:
first solids: Babies often dislike a food the first time they taste it, so it is good to introduce new foods one at a time, repeating each one even if they react negatively. Offering food that is easy to hold helps babies learn to feed themselves.

9 - 12 months:
Changing gut microbes- By the end of their first year the types of bacteria in babies gut begin to look more like an adult’s. Before this time, they vary dramatically between infants, depending on the bacteria their environment has exposed them to.

Young children:
As the proportion of calories from milk is reduced, young children tend to be encouraged to try lots of different foods. But their diets should differ from adults in some ways. Too much fibre, for example, can fill small stomach quickly, preventing children from eating enough calories. Protein (including dairy) is important.

1-2 years:
Starchy food such as butternut squash and grains should now be a parts of meals.
Milk alternatives -from one year old the baby's intestine are able to digest the higher casein content of full fat cows milk. Fortified alternatives such as soya milk can be used instead, but growth should be monitored as they contain fewer calories than whole cow's milk.

2-5 years-growing needs:
Healthy diet for 2-5 year old should include 3 to 4 servings of starchy foods, the same of fruit and veg, and two servings of protein. Semi skimmed milk or other dairy products (such as yogurt and cheese) can replace the whole milk. These are a good source of protein and calcium needed for growing bones. Fruit juice can be given with a meal.
Breakfast cereal is a good way to combine grains and dairy in a meal.

5 plus year: Grown up foods
By five years, children's diets are ideal, varied and similar to adults. Salt should not be added because of the potential harmful effect on kidneys. Low-fat or skimmed milk is now fine as children will get enough calories from food.
Babies raised on vegan or other restricted items must be carefully monitored to ensure they get all the essential nutrients. Even getting enough calories can be difficult because vegan or vegetable diets have lower energy densities than diets that include meat and fish. Plenty of protein sources must be included, along with adequate vitamin b12, iron, and vitamin D supplements may be necessary.

How to take care of food and maintain hygiene?

• Avoid contamination check adulteration
• Five Keys to avoid contamination of Food:
• Keep clean
• Separate raw and cooked
• Cook thoroughly
• Keep food at safe temperatures
• Use safe water and raw materials

Why do we cook food?
Some scientists think that the discovery of cooking was a key trigger in our evolution. Cooking improves and generates new flavours, aromas, and textures. One such example is browning reaction, in which sugars in food lose water when heated, producing flavour. Raw food are often tough, fibrous, difficult to chew and hard for digestive process to attack. Unless cooked many food components cannot be broken down by our digestive system. Also cooking helps to kill or suppress pathogens and renders many toxins inactive.

Benefits of healthy food:-

• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Helps achieve and maintain a healthy weight
• Strengthens bones
• Supports brain development
• Supports healthy growth
• Boosts immunity
• Helps the digestive system function