Why do humans need food? The body needs a diet containing protein, carbohydrate, fats and vitamins and minerals to be healthy. Humans can survive for a few weeks without food but being hungry can make us feel tired, weak and grumpy. Respiration is the process by which the body turns food into energy. We need food to give us energy, to help us to grow, to keep us strong, to fight illness and to help our body repair itself. Different kinds of foods give us types of different nutrients, each with a specific function. We need a balanced diet to make sure we get all the nutrients we need. Not having enough or the right balance of foods and nutrients can be very unhealthy. This is called malnutrition A strategic health initiative from Project HOPE UK

Protein Proteins contain the building blocks we need to help our body repair itself. We can find protein in lots of foods including eggs, cheese, nuts, meat and fish. Carbohydrates provide the body with energy, helping us to be active during the day. We find carbohydrates in foods such as rice, bread, cereal and pasta. CarbohydrateFat Fat also provides the body with energy. Fat is stored under the skin, helping to keep us warm. We find fat in chocolate, meat, nuts and foods cooked in oil. Vitamins Vitamins are small compounds that are essential for the body to keep it healthy. Some vitamins cannot be stored by the body and so we need to eat a source of these every day. Fruit and vegetables are good sources of vitamins. Minerals Minerals are also needed to keep the body healthy. Minerals like calcium keep our teeth and bones strong; iron is needed to make red blood cells. We find minerals in fruit, vegetables, meat, fish and dairy products. A balanced diet should contain all the nutrients we need to be healthy. Fibre Fibre is needed to help our bodies digest our food properly. We can find fibre in foods like cereals, nuts, pulses, vegetables and the skins of fruits. We should try to eat whole-wheat bread and cereals as they contain more fibre. A strategic health initiative from Project HOPE UK

A balanced diet Can you see your favourite foods on the balanced diet plate? Fat Sweets, cakes, crisps and fizzy drinks contain high levels of fat and sugar which are bad for us. These should be an occasional treat. Starchy foods like bread, pasta, rice, cereals and potatoes should make up around 1/3 of our diet. These foods give us lots of energy. You should choose brown bread, pasta and rice and whole wheat cereal as it contains more fibre. Fibre helps to keep our digestive system healthy. Fruits and vegetables should make up around 1/3 of our diet. This can include frozen, tinned, juiced or dried fruits and vegetables. Try to eat 5 portions a day. Beans, lentils, meat and fish are good sources of protein. Protein is essential for the body to helps us grow and stay strong. Carbohydrates Fruits and Vegetables Protein Dairy Dairy products like milk, cheese and yoghurt are good sources of protein and minerals like calcium, which is good for our teeth and bones We need a small amount of fat to be healthy. Try to choose healthier fats in things like nuts, fish and olive oil. Fat We should drink 6-8 glasses of water a day A strategic health initiative from Project HOPE UK

Nuts contain lots of vitamin E. Vitamin E protects the tissues in the body from damage and keeps red blood cells healthy. Eggs are a good source of vitamin D. Vitamin D is needed for healthy teeth and bones. We also get vitamin D from sunlight. Broccoli contains lots of vitamin K. Vitamin K helps our blood to clot when we get a cut. Strawberries are a great source of vitamin C. Vitamin C helps us to fight infections. Meats like chicken contain lots of vitamin B. Vitamin B is used by the body to make red blood cells. It is also important for releasing energy from our food. Carrots contain lots of vitamin A. Vitamin A is important for the health of our eyes. It also boosts our immune system. Which nutrients are in some of our favourite foods? A strategic health initiative from Project HOPE UK

Beans, peas, nuts and meats like beef and pork are good sources of zinc. Zinc is important for our immune system and for healing cuts and grazes. Bananas and tomatoes are a good source of potassium. Potassium helps our muscles and our nervous system to work properly. Leafy vegetables like spinach and other foods like beef, eggs, and even chocolate are rich in iron. The body uses iron to transport oxygen around the body in the blood. Dairy products like milk, cheese and yoghurt are rich sources of calcium. Calcium helps our bodies build strong teeth and bones Which nutrients are in some of our favourite foods? A strategic health initiative from Project HOPE UK

Carbohydrates and fats provide the body with energy. We measure the amount of energy in food in kilocalories (also known as calories). The more calories in a piece of food, the more energy it will give our body. Energy from our Food We can compare the energy content in different foods by comparing the number of calories in the same weight of food e.g. calories per 100g. Foods that give us a lot of calories are called “energy-dense” foods. Strawberries = 33 calories per 100g Brown bread = 293 calories per 100g Our bodies use more energy when are active. When we take in more calories that we use we put on weight. You need around 1600 calories every day. 30 minutes of watching TV = 23 calories burned 30 minutes of walking = 120 calories burned 30 minutes of cycling = 240 calories burned 30 minutes of dancing = 160 calories burned A strategic health initiative from Project HOPE UK

Apple = 52 calories per 100 g How many calories? Can you put these foods in the order of lowest to highest energy content (number of calories per 100 g)? Cornflakes = 357 calories per 100 g Baked potato = 93 calories per 100 g Raw carrots = 41 calories per 100 g Vanilla ice cream = 207 calories per 100 g Crisps = 525 calories per 100 g Are you surprised by the difference in the calorie content of different foods? A strategic health initiative from Project HOPE UK

Apple = 52 calories per 100 g How many calories? Can you put these foods in the order of lowest to highest energy content (number of calories per 100 g)? Cornflakes = 357 calories per 100 g Baked potato = 93 calories per 100 g Raw carrots = 41 calories per 100 g Vanilla ice cream = 207 calories per 100 g Crisps = 525 calories per 100 g Are you surprised by the difference in the calorie content of different foods? A strategic health initiative from Project HOPE UK

Malnutrition Our bodies need a set amount of energy and nutrients every day to be healthy. The amount of nutrition we need changes depending on our age, sex and the amount of activity we do. If we don’t get the nutrition we need for a long period of time, we can become malnourished. Malnutrition is a big problem in poorer countries where families may not have money to buy enough healthy foods. Malnutrition is particularly a problem in children. Children who are malnourished are smaller, weaker, more prone to illness and their bones and teeth may not grow properly. Eating too much is also a form of malnutrition. When we eat more calories than our bodies use, our body can store these extra calories as fat. If we do this too often, we can put on weight. Being too heavy can cause illnesses when we get older. One way we can make sure our bodies use all of the calories we eat is to do exercise. When we exercise, our bodies work harder and use more energy. A strategic health initiative from Project HOPE UK