Key Points

Food is any substance that provides nutrients for energy, growth, and protection. Nutrition is the science of foods, nutrients, and their actions within the body, including digestion, absorption, and metabolism.

According to the WHO, health is a state of complete physical, emotional, and social well-being. Physical fitness is the body's ability to function efficiently in work and leisure, resist disease, and meet emergencies.

Nutrients are essential substances in food. Macronutrients like carbohydrates, proteins, and fats are needed in large amounts, while micronutrients like vitamins and minerals are needed in smaller quantities.

A balanced diet includes a variety of foods in adequate amounts and correct proportions to meet daily nutrient requirements. It promotes good health and provides a safety margin of nutrients.

Dietary Requirement is the minimum nutrient amount needed to prevent deficiency. Recommended Dietary Allowances (RDA) are higher, as they include this requirement plus a margin of safety for nearly all healthy people.

The Indian Council of Medical Research (ICMR) suggests five food groups for meal planning: 1. Cereals and grains, 2. Pulses and legumes, 3. Milk and meat products, 4. Fruits and vegetables, 5. Fats and sugars.

The food guide pyramid is a visual tool for a healthy diet. It places grains at its broad base (eat most), followed by fruits and vegetables, then milk and meat, with fats and sugars at the tiny top (eat least).

Adolescence involves a rapid growth spurt, which dramatically increases nutrient needs. Adequate nutrition is crucial for physical growth, body composition changes, and overall health.

Adolescents often develop challenging eating habits like skipping meals (especially breakfast), frequent snacking on unhealthy foods, regular consumption of fast foods, and avoiding fruits and vegetables.

Fast foods are typically high in fat, sodium, and energy but low in essential nutrients like vitamin A, folic acid, and fibre. Over-reliance on them can lead to nutritional imbalances.

Many adolescents diet due to body image pressures. Unsupervised dieting can lead to nutrient deficiencies, cycles of weight loss and regain, and serious eating disorders.

Anorexia nervosa is an eating disorder characterized by self-starvation, an intense fear of gaining weight, and a distorted body image. It leads to severe undernutrition and can be fatal.

Bulimia is an eating disorder involving cycles of binge eating (consuming large amounts of food) followed by purging behaviors like self-induced vomiting or using laxatives to avoid weight gain.

Adolescent eating habits are shaped by family, peer pressure, media advertising, and the easy availability of ready-to-eat foods. Growing independence also plays a significant role.

Iron-deficiency anaemia is a major health problem in India, with studies showing 56 percent of adolescent girls and 30 percent of adolescent boys are anaemic. It affects growth and overall health.

Adolescents can improve eating habits by eating regular meals, choosing nutritious snacks, limiting screen time, drinking enough water, and incorporating regular physical exercise into their routine.