Lesson 1B Good Shape

Understanding the Essentials of Nutrition

​Read the article and choose the right options.

Nutrition is a key aspect of everyone’s life, influencing our growth and overall health. It involves the process of obtaining the right foods that provide essential vitamins and nutrients necessary for our bodies to grow, stay strong, and function properly. While some people eat plenty of fruits and vegetables, others may have a diet richer in meat, or not as healthy overall. For children, good nutrition is particularly crucial because it supports their constant growth, ensuring they develop strong bones and muscles. A lack of proper vitamins and nutrients during these years may limit their potential growth and strength.

​A balanced diet involves understanding various food groups, calories, and the nutrients our body needs while being aware of what to avoid. The five main food groups that should be part of our daily diet are: grains (such as bread, cereals, pasta, and rice), dairy (like milk, cheese, and yogurt), fruits (apples, oranges, bananas), vegetables (beans, broccoli, carrots, etc.), and proteins (beef, chicken, eggs, fish, nuts, etc.). provide "empty calories," meaning they offer little to no nutritional value. Eating a variety of healthy foods ensures we get the vitamins and minerals needed for good health. For instance, vitamin A, found in milk, helps maintain a healthy immune system; vitamin C, present in oranges, benefits the blood vessels, teeth, and brain; vitamin D and calcium, found in milk, promote strong bones; and iron, found in red meat, poultry, and leafy vegetables, is essential for healthy blood. These are just a few examples of how vital nutrients contribute to maintaining a healthy body.

​However, portion sizes for these food groups differ. Typically, it’s advised to consume more vegetables and grains compared to fruits and proteins. Additional guidelines for a healthier diet include opting for skim milk over whole milk, choosing water over sugary drinks, and selecting whole wheat bread instead of white bread. Calories, which measure the energy in food, are essential for daily activities like playing, working, and moving around. When we consume more calories than we burn, the excess is stored as fat. Some foods, like those high in solid fats and sugars.