13-9-24

HEALTH. EDUCATIo
highly subjective concept. Good health
Health is a people. Its meaning meana
different things to different community expectations
according
context.
to individual and
Many people consider themselves healthyifthey
diern
are free of disease or disability. However, people who have

09
adisease or disability may also see themselves as being in
good healthif theyare able to manage their condition
that it does notimpact greatly on their quality of life. WHO
W
defined health as a state of complete physical, mental, and

and not the mere absence of disease or infirmity.,1

socal well-being

Preventive Medicine, (USA), health ed

According to National Conference of maintain b
process that informs, motivates, and helps people to adopt and
is a
lifestyle, advocates environmental changes as needed to facilitate thi.
practices and research to the same end.
and conducts professional training and
education is a combination of Jean:
In the words of Lawrence Green, "health conducive to health."
experiences designed to facilitate voluntary actions
biological, environmen
Health education is a social science that draws itself from the
health and prevent dise
psychological, physical, and medical sciences to promote behavioural chan
disability and premature death, through education-driven voluntary
in activities.
group of people learn
S.A Health education is the process by which individuals and a stimulating the wish t
promote, maintain, and restore health. It is a process aimed at
healthy, to know how to stay healthy, to do what they can individually and collectivelr
to maintain health and to seekhelp when needed.
Health education, as applied to health and disease issues, is aprocess involving intellechu
psychological, and social dimensions relating to activities which increase the abilities
people to make informed decisions that affect their personal, family, and community w
being. This process, based on scientific principles, facilitates learning and behaviou
changes in both health personnel and consumers, including children and youth.
The purpose of health education is to positively influence the health behaviour
individuals and the community. It strives to improve the living and working conditi
that influence their health. The focus of this subject is on increasing the functional heal
knowledge and identifyíng key skills that are applicable to all aspects of healthy living. T
key skills include identifying the influence of family, peers, culture, media and technolog
on health behaviour; knowing how to access and use valid health information. It as
seeks to educate on how to implement this knowledge using communication, decisio
making, goal-setting, and encouragement to engage in health-enhancing behaviours.
 HEALTH EDUCATION
MPORTANCE EOF HEALTHEDUCATION
4. Healtheducation provides a positive impact on acadernic achievement through
health-friendly outcomes. Well-designed and well-delivered school-based health
interventionscan enable students to prevent diseases and injuries. This will allow
studentsto devote more attention and time to studies.
the
2.Thissubjecthelps in encouraging people to adopt and sustain health-promoting
lifestylessand practices which will improve the health status of individuals, farmilies,
communities, states and ultimately the nation.
3Italsoinstils optimuma behaviour in children that prevent or delay the onset of the
leadingcausesofdeath.
/
promotes the proper use of available health services.
4. It
enhancesthe qualityoflife for all people.
premature deaths.
6 It plays arole in reducing
Ry focusing on prevention, health education reduces the costs (both finandal
and human)that individuals, employers, families, insurance companies, medical
fadlities, communities, the state and the nation would spend on medical treatment.
&Health education helps in the assessment of individual and community needs, in
relation to health.

9. Helps to plan health education programs.

10. Helps to implement health education programs.
MEANING OF NUTRITION AND BALANCED DIET

escience of food which helps an indiyidual to develop aproper well being. The
word nutrient is used for specific dietary constituents such as proteins, vitamins,
and minerals. Dietetics is the practical application of the principles of nutrition.
It indudes the planning of the meal for the healthy and the sick. Good nutrition
means maintaining a nutritional status that enables an individual to grow and
eojoy god beal
(2) Balanced Diet
th ) S.A3 &S HISAZ
Abalanced diet is the one which contains different types of food in such quantities
and proportion that the body's need for calories, proteins, minerals, vitamins, and
Onet nutrients is adequately met and asmall provision is made for extra nutrients
Owthstand the short duration of leanness. In addition to this, a balanced diet
should provide bioactive phytochemicals such as dietary fibres, antioxidants and
nutraceuticals, which have positive health benefits. It should also be prepared such
that the body gains around 60-70% of the total calories from carbohydrates, 10-
12% from proteins, and 20-25 %of the total calories fromfat.
 X
106 ATEXTBOOK OF ICSE PHYSICAL. EDUCATION-
There are six primary categories of nutrients: carbohydrates, fats, prote
vitamins, minerals, and water. These nutrients are further classified into
distinct groupings, each of which is determined by the quantity ofa partie
nutrient that is needed in the diet. Macronutrients are those nutrients thhat
include carbohydrates, fats,
required
water. in larger quantities.
Micronutrients, on the Which
other hand, are required in small or trace anol,
proteins,,
and they include vitamins and minerals.

BALANCED DIET
Sources
Basic Constituents, Functions, Uses, and
Sources
Constituent Function/Uses
Small "delicate" frame and bone Introverted
structure

Provides and maintains body fluid and Drinking

water,
Water watermelon, pineapple, orangg
helps to regulate body temperature. cucumber, spinach.
strawbera
Oatmeal, brown rice,
Carbohydrates Act as fuel for energy, for body heat and|potatoes, white potatoes, w
work. Provide fuel toworking organs
(e.g., brain and skeletal muscles). wheat bread, whole-wheat n
pumpkin; fruitsslike apples,
bananas, grapes, ,orang
pineapple, blackberries,strbanang
awberre
Fats As fuel for energy and essential fatty Oils, butter, margarine,
acids. Provide protection for the cheese, pastry, biscuits, choc
organs and insulation for the body. ghee.
Proteins Required for growth and repair. Form Eggs, chicken, nuts (walmg
the structural framework of bones, almonds, cashews), pumpkin se
skin and cell membranes. Useful codfish, yogurt, lean meat, fs
in enzymatic actions, transport, milk.
immunity and communication
(hormones, neurotransmitters)
functions.
Minerals Required for developing body tissuesFruits, green leafy vegetal
and for carrying out metabolic cheese, milk, yoghurt, fish, n
processes and protection. sesame seeds, dried fruit, seafoc
banana.
Vitamins Helps in the maintenance of metabolic| Fruits, green leafy vegetables su
processes and immunity. as carrots, spinach, pump
broccoli, tomatoes, apricot
orange, apple.
Fibre Forms a vehicle for other nutrients,Barley, wheat, brown rice, whd
adds bulk to the diet, provides agrain, oats, beans, sesame sed
habitat for bacterial flora and assists pumpkin seeds, guava, banati
in proper elimination of refuse. apples, spinach, cauliflone
cabbage.
 HEALTH EDUCATION 107
Mftohytates
Carbohydrates
are made up ofthe elements such as carbon, hydrogen, and oxygen.
ofcarbohydratescontains four calories of energy.
gramtotheir size, carbohydrates are classified as monosaccharides,
According
CEach
disacharides,orpolysaccharides.
Monosaccharidesare the smallesttunits of
glucose, fructose, and carbohydrates.
galactose.
They come in one
Glucose often
is
which is commonly found in fruits, is referred to as
() three.forms:
of fructose, often referred to
bloodsugar;. while galactose is typically found in milk.
sugar
asfruit
Disaccharides aresimplythe combination of twO monosaccharides. The most
(b)
commondisaccharidesin the human diet are sucrose or table sugar, lactose, or
sugar,andmaltose.
milk
Polysaccharides have a lengthy chain of
monosaccharides that are joined
(c) together. Three of the most common polysaccharides are starch, fibre, and
glycogen.
sugars from foodsin which they occur naturally as these
bettertoget: simple
It is contain fibres andlother important nutrients. Functions of carbohydrates
foodsalso
areto
fuelthe activity of the body Organs, particularlythe brain, heart and skeletal
structural roles. at the cellular level.
musdes.They also play
Carbobydratesareanimportantfuellfor exercise. They are stored as glycogen inthe
Iiverand muscdesand must be re-stocked each day. Approximately 100 g glycogen
(equivalentto 400 kilocalories) may be stored in the liver and up to 400 gglycogen
(equivalent to 1600 kilocalories) in muscle cells. The purpose of liver glycogen is
to maintain steady bloodsugar levels. When the blood glucose level dips, elycogen
in theliver breaks down to release glucose into the bloodstream. The purpose of
muscde glycogen is to fuel physical activities. The more active a person is, the higher
are his carbohydrate needs.
Guidelines for the daily intake of carbohydrate are about 5-7 g per kg of body
weight per day for those who do training for the moderate duration, low intensity
daily training, Those who do moderately heavy endurance training should consume
7-10 gcarbohydrates per kg body weight per day. And, those who are training for
more than 4hours per day are advised to consume 10gor morecarbohydrates per
igbody weight per £ay. ) 5-Al4
Proteins is conepowsed of four elements: carbon, hydrogen, oxygen, and nitrogen.
Each
gram of proteins contains four calories of energy. The unit of a protein is
aled an amino acid, Proteins in the human body are composed of different amino
acids,

Dpeptides are formed by the combination of twoamino acids.

Tripeptides are formed by the combination of three amino acids.
Polypeptides are formed by the combination of many amino acids.
 aO8 A TENTBOOK OF ICSE PHYSICAL EDUCATION-X
There are two types of amino acids:
(a) Essentialamino acids
Unsaturated
(b) Non-essentialamino acids (6) fats do not have the
attached to each of their
There are nine essential amino acids. They are histidine,
isoleucine, l1eeu acids are not as strongly carbon atoms.to maxiThemun n
lysine, methionine, phenylalanine, threonine, tryptophan,
Essential amino acids are those amino acids which the body cannot and
room temperature.
polyunsaturated. Unsatuatrattracted efatsd areeachof twot
arginine, synthesi
make. So, they are required in the diet. (1) Monounsaturated faats
double- bond. such as olive o
Some of the non-essential amino acids are alanine,
Polyunsaturated
aspartic aid, cysteine, glutamic acid, glutamine,
body and,
andtyrosine. These can be synthesised in the
in the diet. Generally, animal flesh or meat is
therefore,
considered a
as
are notpar
glycine, proline,
complete creqi
a (2) fats, incuding mos
one double- bond.
Palyunsaturated fatty acids can be further
categoracic
prprootteeiinn,
Among plant sources, soya fattyacids. Both omega-6 and omega-3 fatty
it contains all the essential amino acids. synthesised by the human body. This
acids. Most other diet. Omega-6fatty acids are found in means
exception; it contains allthe essential amino certainthav
proteins. plants lack atl
the essential amino acids and are incomplete
one of
Vegetarian
should combine together different proteins in their diet so that their body
example, rice and beans or peanut
acids areyfound in fatty fish and certain nuts (e
types of fats are healthy fats. Omega-3s are par
they help to increase the delivery of oxygen to
all the essential amino aids. For
bread are great comnplementary proteins.
butter speed recovery reduceeinflammation and joint =
offatsinclude fish, oilseeds (sesame and sunfl
Proteins have many functions in the
body. They can be categorised as
regulatory according to their
functions. structur, and breast milk.
and n
Fats are helpful in providing insulation
proteinsindude skin, cell membranes and bone tissy of all cell
of th structure
1. Examples of structural
men
makes up a part
indude enzymes, transport proteins bone mnarrow.
It also cushions the organs. Fat i
2. Examples of regulatory proteins defence proteins (e.g., antibodies), contra are foundin solid and|liquid (oil) state. T
lipoproteins, haemoglobin), musdes), hormones, protein Di
Fats
are important sources
of energy for exercise
proteins (e.g., actin and myosin of skeletal theb come from fat. The consumption
serum protein that to help maintain fluid and electrolyte balance in diet should asthey are har
and should be kept to a minimum
the proteins form the building blocks for the growth of new tise
Armino aids of hormonesa ofunsatur

repair ofbody cells. They are also used for making enzymes,training-ind NOTE: Trans-fat is the
common namne for a type
(low-density lipoprotein or LDL) chc
and the maximising Trans-fats raise the bad
intake is essential for levels. Consumption of trams
antibodies. Adeguate protein development.
cholesterol
lipoprotein orHDL) diabetes, as well as the chances ofsuf
adaptations, particularly in strength ingestion is goodt
heart disease, type-2
many foods, incudingstick
margarines and shortenings usec
be metabolised for energy. Adequate protein
triathlons or marathons
Proteins can sports, such as Minerals' SA functi
energy-demanding aerobic endurance
(4) Vitaminsand
vitamins perform
different
Different Vitamins
gramt health problems.
(3). Eats carbon, hydrogen and oxygen. Each body can cause they are stored
elements, that are soluble, based on where dietaryfat for th
Fats contain three require Water-soluble
fat contains nine
calories of energy. unsaturated types. D, E, and K. They months.
into saturated and as ma tissue for upto sixX B12,:
Fats can be further
dassified atomnsare bound to vitamins, namely B6,
fats where carbon stronglyattrat inlude the B C. Water-s
fats are those possible. These molecules are folate, andvitamin
Saturated acid, biotin, It isfe
(a) chemically them. Saturated fats1 depleted more rapidly.
hydrogen atoms as to separate
lot of energy found in relativelyhigh amou as they are the popularbelief
tha
other. It requires a butter,d regularly. Despite theydo notcontain
to each
cool
temperatures. Theyare fat milk, cheese, health, nutrients,as
usuallysolid at induding full person's energy
meat and dairy products, fats is not good for a
in many too much
saturated
cream. Eating
heart and blood vessels.
blockagein
can cause
 HEALTH EDUCATION 109
Unsaturatedfats do not have the maximum number of hydrogen atoms
6)
attached
toeach of their carbon atoms. The molecules of unsaturated fatty
notasstrongly
attracted to each other. They tend to be
Acidsare Unsaturated fats are of two types:
liquid at
temperature. monounsaturated and
room
polyunsaturated.
Monounsaturated fats such as olive oil and canola oil, have only one
(4)double-bond.
Polyunsaturatedfats, including most vegetable oils, have more than
(2) onedouble-bond.
Palyunsaturatedfatty.racidscan be further categorised into omega-6 and omega-3
be
Both omega-6and omega-3 fatty acids are essential as they cannot
consumed in the
human body. This means that they must be
acids..
fatty by the
synthesised acids are found in certain vegetable oils while omega-3 fatty
Omega-6fatty fish and certain nuts (e.g., walnuts and almonds). These
diet. \foundin fatty particularly beneficial for athletes as
aidsare are healthyfats. Omega-3s are
ffats to muscles,improve endurance and
typesof to\increase the delivery of oxygen stiffness. Examples of food sources
theyhelp inflammation and joint
recoveryreduce (sesane and sunflower), maize oil and groundnut oil
speedd
incude ish,
oilseeds
fats
of breastmilk. essential-it
and fat is
rovidinginsulation and protection. Sometissue, nervesheaths,
Fats are
helpfulinthestructure of all cell membranes, brain essential fatty acids.
partof provides
makes upa cu_hions the organs. Fat in food K
marrOw.Italso
The fat-soluble vitamins A, D, E, and
state. calories inthe
bone
foundlin solid andliquid(oil)
exercise. About 20-33% ofthe transfats)
Fatsare of energyfor (saturatedand
important sources consumption of'bad'fats functions.
are
dietshould comefrom fat. The harmful to the body
minimum astheyare unhealthy.
shouldbe kept to a
fat that isproventobedecidedly
(high-density
unsaturated the good
namefora type of levelsandlower developing
Trans-fat isthecommon lipoproteinorLDI)cholesterolincreaseanindividual'sriskofbefoundin
NOTE: will
bad(low-densityConsumptionoftransfats fromastroke. Tansfats can
Trans-fatsraisethecholesterol
levels. suffering foods.
chances of bakingandfrying
LipoproteinorHDL) diabetes,as wellas the
shorteningsused in
type-2
heartdisease, stickmargarines
and
foods, indluding
many
ofany vitamininthe
MineralsSA Thedeficiency andwater
(4) Vilamínsand perform differentfunctions.
classifiedas
fat-soluble
vitaminsareA,
Differentvitamins problems.Vitaminsare body. Fat-soluble
health in the storedinadipose
bodycancause where theyare stored absorptionandare thebloodand
soluble,basedonrequiredietaryfatfor their vitamins circulatethrough pantothenic
D) E,andK.
They
months,
Water-soluble
riboflavin, thiamine,niacin, thebody
in
usueforup to
six
namely B6,B12, vitamins arenotstored consumed
vitamins, Water-soluble
theyneedto
be
nciudetheB vitamin C.
this reason they arenot
folate,and is for "energy", important
, Dlotin, rapidly.It vitamins provide an
more play
as they are depleted popular beliefthatcalories. Manyvitamins
regularly. Despite the contain
do not
energy nutrients, as they
 EDUCATION-X
TEXTBOOK OF ICSE PHYSICAL.
10 A
role in the energy systems, but taking quantities in excess of
will not increase energy production. However, true vitamin de

perANDformance.ohysidloe S
and hence, impaired
inimpaired energy metabolism
VITAMINS: FUNCTIONS, DISEASES
Name 6f the
yamin Funtiops
Maihtains overall
Djscase due to deficiency
Hypovitaminosis :
SSouçaesOURCES
Vitamin health of cells and
membranes, proper
ASymptoms,of
deficiency: Night
Limiverlk ,fproduct
ish os, at
vision, reproduction, blindness, permanent, green leafy yegl
bone and tooth more frequent and severe (e.g., spinach),
development. infections, lack of growth, carrots,
Vitamin b Regulates bone
mineralisation
inability to reproduce/
Rickfs, osteomalaciá.
Symptoms of deficiency: Oils of
tomatoe,
fishes su
Bowing of legs, /
demineralisatigh pf
bones,
spasms.
joint pail, muscle salmon,mackere
andmil k.shimp, fortg

Vitamint Actsas an antioxidant, Skin diseases.Symptoms

ensures proper re| of deficiency: Anaemia, Oil of soybean,
blood cell formatoh. muscde weakness/ almòndssunflower
nuts, and othe
wheat germ.
|Vitamin Required for norral Haemorrhaging, poo
blood cdotting addbone bone mineralization. Green leafy vegetal
mineralisation

Vitamin B1 Helps to release Beriberi Symptomns

Whole-grain bread
the energy fromy of deficiency: muscde and cereals, fortifi
carbohydrates wasting, weight loss bread and cereals,&
proteins, and/fats via cardiovascular problems. beans.
thiamine-containing
enzymes, ensures
normal nervous system
function.

Vitamin B2 Helps in the release Itching and irritation Milk, yoghurt, che
of energy from of lips, eye[, skin and eggs, fish, and shel
carbohydraes, mucous membranes and fortifiedcereals, d
proteins, and fats can cause eyes to be light poultry, kiwi,avoca
via riboflavin sensitive. broccoli, turnip g
containing enzymes; asparagus.
helps in normal skin
development.
 3

HEALTH EDUCATON 111

SOURCES
FUNCTIONS, DISEASES AND
VITAMINS: Meat,pouleg, ish,
cpegy release Depresstón,diarrhot, fortifíed and whole
from in
Helpe
carbohydrates, dizzines, fatigrée, grains, mushrooms,
the halitosis, headachos potatoes, mango lentils,
importantin
is
Ttmaintenanceoffhealthy
indigestion,Insomnia, peanuts.
skin,nerves,and limb pain,toss of
appetite, low bloodsngar,
digestivesystem. muscular weakness,
skin eruptionsand
inflammation.
Bananas, watermelon,
disorders,
thertskof Can cause skin Brewer's yeast, wheat
Mayreduc Regulates abnormalities in bran, waputs, brown
taminB6 disease
heart the nervous system,
themetabolismof
aminoacidsand confusion, poor rice, meat, fish, poultry.
coordination and potatoes, soy.
carbohydrates.Aidsin
maintainingnervous insomnia.
andin
systemfunction red
productionof
the
bloodcells. Important
fornormalbrain
function.

formation Anaemia and a Dark green vegetables,

Vital for the reduction in growth dry beans, peas
VitaminB9 ofnewellsHelps to
prevent birthdefects rate_/Other subtle lentils, rtched grain
symptoms may include products, foxtified
in the brain and spine digestive disorders cereals, liver,orange
when taken early in such as diarrhóea, loss juice, wheat germ,
pregnancy. Essential
of appetite and weight yeast.
for good mental and
emotional health as loss, weakness, sore
tongye, headaches, heárt
it helps to maintain
normal brain functions.palpitations, irritability,
forgetfulness, and
behavioural disordets.

Demyelination and Meat, poultry, fish,

Vitamin B12 May lower the risk of irreversible nerve cell mih, cheese, eggs,
|heart d'sease Assists in
makipg ne cells and death. Symptoms of fortideefeals,
breáking down some deficiency: numbness fortifed goymilk.
latty acids and amino or tingling of the
acids. Protects nerve extremities and an
cells and encourages abnormal gait,
ensures their normal
growth. Helps in red
blood cells formation.
 EDUCATIONX
ATT XTnoOKOF CSE PHYSICAL,

VITAMINS: FUNCTIONS, DISEASES

AND
Vitamin Needed to form
collagen, that helps
tohold cells together.
Bleeding and inflamed
gums,loose teeth, poor
wound heYling and
|anaemi
SRui(eOspURetsciaClayEndS
Fssential for healthy
bones, tecth, gums and
potbellatopepperes, s,
bloodvessels. Helps
the body to absorb iron,
aids in wuhd healing
and conibutes to
sBrturasweb\serHessp, rout t
brain function. May
lower the risk of some
cancers,including
those of the mouth,
oesophagus, stomach
and breast.

Calia Blood clotting, Bone Muscle cramps,

and teeth formation,
constriction and
relaxation of blood
Disturbed brain
functio
bones, and osteoporosis
n,
rickets in children, soft Alwimimtlhond,k, bonescanrneicde(,e.se:cotre
vessels, hormone
secretion, muscle
in adults.
saldaimryonproandductss,ari
contraction, nervous
system funçäon. fjuoircties,fiedforcteirfeiaels;
Chloride Maintains acid-base
bspigreenturnipevneach,rsgvegetegreens).s kaloayblene,arbry
Hypochloraemia
balance, conversion Symptoms of deficiency: Celery, let uce, o
of food into energy, seaweeds,
electrolyte imbalance and sea salt,
table s
tomatoes
digestion, fluidbalance, a low level ofchloride in
nervous syatem
functioD.
the blood/

Chromigha Regulatesinsulin Can affect the potency Broccoli, fruits (e

function, protein, of insulin in regulating apple and banan
carbohydrate andfat
metabolism.
sugar
tbalance grape and orange
meatsspices (eg
garlic and basil),
grains.

Fluoride Ensures strong bone Weak teeth and bønes. Fluoridated wat

Fiugfine) formation. Keeps

dental cavities from
toothpaste wìth
fluoride, marin
tea.
starting or worsening.
 HEALTH EDUCATION 113
VITAMINS:FUNCTIONS, DISEASES AND SOURCES
Actsas an antloxidant, Anaemia, hair problems,
helpsin theformation dry skin, vitamin C Chocolate and cocoa,
crustaceans and
of bones\colláagen defciency shelfish, lentils, nuts
and copèctive and seeds,ovan meats
tissues, Regulates
energyproduction, (e,g., live,whole
grains.
iron metabolisn,
and nervous system
function.

Important for growth Enlargement of the Bread and cereals, dairy

and development, thyroid gland. products, iodized salt,
metabolisr, potatoessEa- food,
reprodctioh, thyroid seaweed.
hormone production.

Essential for young Tiredness and lethargBeans and peas, dark

children, pregnant feelings ofweakne_s |green vegetables,
energ
women,
productigh growth
insompia, palpitations
headaches, shortness
meats, poultry, prunes,
raisins, seafood. whole
and dovelopment, of breath, difficulty in grain, enriched andM
Imnune function, red concentratiung, brittle fortified cereas anid
blood cell formation,
reproduction, wound
nails, cracked ips. bread.

healing.
Helps in the working Fatigue, numbness Green vegetables such
of muscles,aicds in poor memory, muscle as spinach and broccoli,
metabolism and bone twitching and irriability, legumes, cashews,
tingling, rapid heartbaae. sunflower speds,
halibut, whole wheat
bread, milk.
Manganese Helps in bone Deficiency is rare but Nuts, legumes whole
growth and cell can incude dermatitis, grains, tea.
production. Helps in problem in metabolisiDg
the metabolization of
carbohydrates, pogr
amino acids, chalesterol memory, nervous
and carbobydrates. irritability, fatigue, hjood
sugar problems, heary
menstruation, fragile
bones
Phogphors Required withcalcium Deficiency israre but can Chicken, breast, milk,
for building strong include weakness, pain in lentis, eggyolk, nuts,
bones anåfeeth. the bones, anorexix cheese.
Needed for metabolism,
biochemistry, nerve
and muscle function.
 EDUCATION-X
PHYSICAL,
TEXTAOOKOFCSE
FUNCTIONS, DISEASES AND
SOURCES
1A
VITAMINS: Nalsea, anorexia, mustle
grPeemushro
aennutbeans,
s,)oTmbasn,
in the
Balancesfluids
body.Helpsmaintain
weakness,irritability,
Potassium
anddepressipp,fatigu, intak
steadyheartbeat hypertensior,decreased and

broc ol,gunfl
a
sendnerveingpulses. heart rate. enha
Neededfor muscle seeds. andc
contrartns. Lowers Itshe
blogdpressure. Fibr
Benefitsbones. thea
it oc

For
Ats Water
Approimately 70% of the human bodyis made up of water. Water
functions. It is required for
bloo

survival and has several Cons

component for
as a component of blood and urine.It aids in the removal of waste prOdu
transpon,
dire
the body. It serves as alubricant, cleanser and cushion. and is involvedi MALNUT
via
temperatureregulation (heat loss sweat).
When therereactions,
metabolic is a decreaseinthe level of waterin thel body, compensatory ey () Ma
designed to conserve water, take effect. One is decreased saliva productig
The
causes dry mouthandincreasedthirst. Another is decreased blood volume th¡ the
to decreased blood pressure that signals the brain to increase the thirst mecha doe
The kidneys also play an important role by increasing water reabsorp The
hormone. mal
response to the anti-diuretic diff
person at room temperature) ...
In an average human body (an inactive Ma
day. T'he apparent w
occurs at the rate of approximately 2.75 htres per
oCcursin the form of 1-2 litre of sweat and urine per day. An additional lite (a)
can be lost via evaporation through expired breath and skin. For an active (b)
be much greater. The ft
working in a warm environment, water losses can ()
3.7 litres per d
in adults should be around 2.7 litres per day for women and Ca
physical as
men. These needs vary for individuals, depending on their level of (a)
and surrounding environmental conditions. (b)
(c)
(6) Fibre
a
Dietary fibre consists of the bulk of food that our body cannot absorb. There
wate:
types of fibre, soluble fibre and insoluble fibre. Soluble fibre dissolves in (e)
forms a gel. It is found in apple skins, carrots, barley, beans, peas, oats, and at ()
Insoluble fibre does not dissolve in water and is part of the elimination procea So
comes from nuts, whole-wheat flour, wheat bran, and many vegetables. de
cholest
A diet rich in fibre has numerous health benefits, such as decreased
of

levels, insulin and blood sugar stability and assistance with weight managem
and young
It is recommended that young women eat 25 grams of fibre a day
aim for 38grams per day. Individuals with high intakes of dietary fibre / (2)
to be at significantly lower risk for developing coronary heart disease, st U
Incresi
hypertension, diabetes, obesity, and certain gastrointestinal diseases. C

cholesterol levels. Fl}

fibre content in the diet lowers blood pressure and serum
 fibre improves HEALTH EDAXCATION
intake of soluble glycaemiaand insulin sensitivity in non diabetic
diabeticindividuals. Fibre
and
enhances weightiloss. More fibresupplementation in obese
content in the body helps individuals
in treating significantly
andduodenal ulcer.
constipation
shouldIbe notedthat fbre intake of more than 70 grams
It leads to negative effects.
Fibrecan biind these such as calcium, magnesium, iron, and zinc,
minerals
the absorption
of micronutrients.
Intestinal which limits
ocurs when
individualsseat too much blockage is rare but serious and
fibre while ignoringthe fluid
it
person,an increase in souble fibre
For a sports stabilisation,,
intake.
meaning content in the body is linked to
bloodglucose supply. The short fewer spikes or drops in blood sugar and more
energy chain fatty
directlyinfluenceglycogen release in the liver. acids that make up the fibre also
consistent

MALNUTRITION, UNDER NUTRITION, AND OVER NUTRITION

(1)Malnutrition
Thecondition when aperson's diet has an imbalance of the essentrial nutrients that
the body needsto remain healthy. It can be defined as acondition in which the body
enough nutrients. Insufficient
does not get balanced diet results in malnutrition.
imbalance in nutrients can weaken the
The
susceptible person's immune system and body,
making him more to illnesses. Malnutrition is often divided intotwo
are
different types, which
urndernutrition and over nutrition.
Malnutrition in children can result in:
(a) Delay inphysicalandI mental development.
6) Inreased susceptibility to infection,
() Slower recovery rate.
Causes of malnutrition are:
(a) An inadequate or unbalanced diet.
6) Digestion problems or other medical conditions, starvation.
() Natural disasters.
(a) Scarity of suitable food.
(e) Lack of purchasing power of the family.
(9 Traditional beliefs and taboos about what one should eat.
Some dassifications of malnutrition are undernutrition, obesity, and micronutrient
defidency. Kwashiorkor is a type of malnutrition that occurs when there is a lack
of protein in the diet. Goitre, scurvy, and anaemia caused by the lack of iodine.
vitamin C, and iron, respectively in the body. Marasmus is characterised by an
energy deficiency and the lack of nearly all the nutrients in the body. ) S Ad
(2) Undermutrition
Undernutrition is a form of malnutrition--a condition resulting from not
consuming enough nutrients. Undernutrition occurs when the body cannot
116 ATEXTROOKOF CSE YSCAL EDCATION-X
maintain the natural bodily capacities anymore. It represents the 1ack of
energy, protein, and micronutrients in the body to meet its basic
of growth and development. People affected by undernutrition
from hunger continuousBy. Tt is a common feature of occurs often in thi
due to
The capaities that cannot be performed
countries.
undernThiutsriis't
growth, resistance, and recovery from diseases, learning and physical
can occur despite overeating
pregnancy in women. Undernutrition nutrients, which is
proper nutrition requires a balance of
all usually t n¡t yrea
all foods.
The symptoms associated with undernutrition vary by deficiency. Lack
in the diet results in night blindness.
A Adeficiency of iron can make an
anaemic, which can result in fatigue, increased
risk ofiinfection and ir,
|haemnor,
during chídbirth. lodine is important for the proper functioning of the t
giand which is responsíble for producing hormones that manage the me
rate of the body. Alack of iodine can cause stunted growth, mental
formation of goitres.
(3) Overnutrition
Overnutrition is when there are too many nutrients in relation to the amo
are required for normal growth, development, and metabolism. In other
overnutritiom is the excessive intake of food, especially in unbalanced prop
Aperson can be both overnourished and malnourished. The person may be
too much food yet have a deficiency in certain nutrients if he or she fails to c
the proper variety of foods.
Nutrients can be harmful in excess; the danger of overnutrition relates ae
carbohydrates and fats. One should not get confused between overmutrie
overeating. Overeating isa condition which is considered a psychological §
while overnutrition is volitionally choosing to eat more food than one x
Obesity is atype of overnutrition. Overnutrition can develop into obesit;
increases the risk of serious health conditions such as cardiovascular se
hypertension, cancer, and type-2 diabetes. Eating high-calorie meals, suchz
food and processed foods is the cause of the developing of obesity.
Excessive amounts of Vitamin Aif administered to children from early i
can result in dry itchy skin, hyper irritability, painful swelling of the extre
accompanied with limping, refusal to stand, thickening of long bones and ocas
enlargements of spleens. In adults, it causes lethargy, fatigue, general weat
insomnia, constipation, bone, and joint pain. Excessive amounts of Vit
can result in nausea, vomiting, fatigue, drowsiness, headache and const
occasional bouts of fever, hypertension,and renal damage. It also causes
deposition in large blood vessels, increased serum calcium and phosphorus, l
concentration of calcium in the spine, facial paralysis, and anaemia. Over
of iron leads to the formation of large deposits of iron in the liver. Ths
constipation, diarrhoea, heart burn, nausea, dizziness, and vomiting
 HEALTH EDUCATION

AitineChoieOestiods
EXERCISES
which
sthe process by
restorehealth
individuals and agroup of people learn to
msitain,ad promote,
(a) Healthedxation
() Progression
) Wealthedxation (d) All of these
2The porpose of health education is to positively influence the
of
inidsals and the community.
Wealth behaviour (c) Behaviour
(6) Speificity or Health behaviour
3. Healtheducation enhances the quality of
faLite (c) Race
6) Education (d) None of these
is the science of food which helps an
individual to develop a proper wel
being
wNutrition (c) Development
6) Production of goods () All of these
are those nutrients that are required in larger
(w Mironutrients
quantities.
(c) Minerals
) Macronutrients () Vitamins
are made up of the elements such as carbon,
(W Proteins
hydrogen, and oxygen.
() Minerals
) Vtamins
(d Carbohydrates
have a lengthy chain of monosaccharides that are joined
(a) Monosaccharides together.
b) Disaccharides
ilo Polysaccharides
(d) None of these
are those fats where carbon atoms are bound to as
as daenically possible. many hydrogen atoms
Saturatedfats (c) Monosaturated fats
b) Unsaturated fats
(d) None of these
9. Berberi is caused by the efficiency of:
(a) Vitamin B2
0 Vitamin K (c) Vitamin B
10. 10Vitamin Bl
fibre consists of the bulk of food that our body
(a) Soluble cannot absorb
) Insoluble (c) Both (a) and (b)
Lo Dietary
 ATEXTBOOK
1811. OF ICSE PHYSICAL, EDUCATION-X
Mr. Vihan's mother provides him nutritious food. She also emphasis on ba
diet. Help Vihan to understandsome of the concepts of balanced diet by an
following questions.
nutrient in human body called 'Lipid' is also known as:
() Amajor c) Fat
(a) Carbohydrate (d) Mineral
(b) Protein
Followingfood components do not produce heat and energy iin the body:
(1) ( Fat and Minerals
(a) Protein and Fat
(d) Vitamin and Minerals
(b) Vitamin and Fat
12. Dr Smithasuggested balanced dietto Ms Rekhaa for healthyliving. Shettalketa
Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water, Fiber,
undernutrition and overnutrition. Ms Rekha had some questions
questions discussed. Help Ms. Rekha find answers to her
questions. rmalelatneutdri,
citrus fruit?
() Which Vitamin is abundant in
(c) Vitamin - K
Vitamin - C
6) Vitamin - E (d) Vitamin - A
diet?
() Why do we need to eat a balanced
(a) To give us energy
bY In order for our body to function properly
() To help us grow
(d) To prevent us from getting fat
13. Given below are the two statements labelled Assertion (A) and Reason (R).
Assertion: Abalanced diet depends on age, sex and the type of work that a
required to carry.
Reason: Abalanced diet is composed of Carbohydrates, Proteins, Fats, Vitar
Minerals and water.
In the context of the above two statements, which one of the following is coe
(a) Both (A) and (R) are true and (R) is the correct explanation of (A)
16Y Both (A) and (R) are true, but (R) is not the correct explanation of (4)
(c) (A) is true, but (R) is false
(a) (A) is false, but (R) is true
14. Match the following:
() Vitamin -A (1) Pyorrhoea
()Vitamnin -B (2) Rickets
(II) Vitamin -C (3) Beri-Beri
(IV) Vitamin - D (4) Night blindness
ka) I4, I-3, III-1, IV-2. () I-1. II-3, III-4,IV-2.
(b) -3, II-4, I-2, IV-1. (a) I-2, II-3, II-4,IV-1