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00:00Sensible Eating
00:07Nitin loves to eat samosas, chips, pizzas, burgers, chocolates and soft drinks.
00:16Aryan eats chapatis, idlis, sprouted pulses, milk, fruit juices, bananas and salads.
00:27Who do you think is looking healthy? Aryan or Nitin?
00:33What type of food does Nitin eat? Healthy food or junk food?
00:40What type of food does Aryan eat? Healthy food or junk food?
00:48We eat different foods like rice, dals, vegetables, chapatis, meat, fish and an occasional bowl of kheer or an ice cream.
01:06Sensible eating is when we eat two main meals, lunch and dinner along with smaller meals in between.
01:18Breakfast is the most important meal of the day since it is eaten after a long gap of eight hours when you are sleeping.
01:31Eating a healthy snack in the evening is also a very good habit.
01:40All these meals together form our daily diet providing us various nutrients in different quantities.
01:52Proper nutrition makes a person healthy and fit for all the physical and mental activities carried out in his or her daily life.
02:07Nutritional Requirements of Different Age Groups
02:15Newborns
02:17Mother's milk is the most nutritionally well-balanced food for a newborn baby.
02:26Doctors advise feeding only mother's milk for the first six months.
02:34Growing Children
02:39The bodies of growing children require nutrition for growth.
02:45They lead an active life and therefore need a proper and well-balanced diet.
02:54Eating salads and fruits helps fight off infections.
03:02Minerals like calcium and iron are needed more by children than adults.
03:13Adults
03:15Nutritious and healthy food helps in the overall maintenance of the body of adults.
03:26They need to pay a little more attention to adequate intake of vitamins and minerals to cope with the demands of a busy lifestyle.
03:39The Elderly
03:42The aged people do not eat as much as younger people and children.
03:49However, the elderly need to supplement their diet with calcium, iron, vitamin C and D to maintain strong bones.
04:03Nutritional Requirements for People with Special Needs
04:11Pregnant ladies, lactating mothers and people recovering from illness need differently planned diets according to their individual requirements.
04:24Pregnant Ladies
04:27An expectant mother, being the only source of nutrition for the developing child, needs a carbohydrate and protein-rich diet.
04:39The intake of vitamin C and B together with calcium and iron has to be increased to ensure proper development of the unborn baby.
04:55Lactating Mothers
04:59New mothers who feed their infants with their own milk are called lactating mothers.
05:08A lactating mother must ensure that her daily diet is specially well-balanced and nutritious to support the nutritional needs of the infant.
05:25Such mothers need increased intake of fats and carbohydrates as their energy requirement also increases.
05:37They also need minerals and vitamins with ample vitamin D, important for formation of bones.
05:50People Recovering from an Illness
05:54An illness often makes a person weak and tired.
06:00Patients are thus kept under a supervised diet to help them cope with the damage to their body and recover their health.
06:12Intake of fluids in the form of soup, juices and coconut water is especially helpful during such a period as these are easily digestible and rich in vitamins and minerals.
06:32Malnutrition
06:35Insufficient intake of nutrients is often the cause of poor or improper growth.
06:43When the food eaten is inadequate in terms of nourishment or quantity for a certain period of time, it results in poor nutrition or malnutrition.
06:58When the body does not receive proper nourishment, it is unable to grow well and function effectively.
07:08Deficiency of vitamins and minerals makes us more prone to catching infections.
07:18Prolonged deficiency of vitamins and minerals leads to certain developmental disorders, also called deficiency diseases.
07:31Overeating
07:34Anything in excess is harmful.
07:38People who overeat become obese and lethargic.
07:46Their energy levels are also lower than healthy people.
07:52It is a well-known fact that obesity is the root cause of many serious health problems.
08:02Vitamin Fats
08:04Vitamin A
08:06Available in leafy vegetables, carrots, papaya and milk.
08:14Deficiency of vitamin A causes night blindness.
08:21Vitamin B
08:23Available in dals, leafy vegetables and milk.
08:31Deficiency of vitamin B causes redness of the tongue and roughness of the skin.
08:41Vitamin C
08:43Available in amla, lemons, oranges and sprouted pulses.
08:53Deficiency of vitamin C causes bleeding from gums and scurvy.
09:02Vitamin D
09:04Available in cod liver oil, shark liver oil and with exposure to early morning sun.
09:14Deficiency of vitamin D causes softening of bones known as rickets in children and osteomalacia in adults.