Health & Nutrition

Balanced diet, food groups, meal planning

A Balanced Diet

A balanced diet gives your body all the nutrients it needs. The South African Food-Based Dietary Guidelines recommend eating a variety of foods from different food groups every day. No single food provides everything your body needs.

Food Groups

• Carbohydrates: bread, rice, pap, potatoes — give you energy • Proteins: meat, fish, beans, eggs, lentils — build and repair muscles • Fats: oil, butter, nuts, avocado — provide energy and protect organs (eat in moderation) • Vitamins and minerals: fruits and vegetables — keep you healthy and fight disease • Water: essential for every body function — drink 6–8 glasses a day

Example

Planning a Healthy Meal

A balanced school lunch box: • 1 peanut butter sandwich on brown bread (carbs + protein + fat) • 1 apple or banana (vitamins) • A small bag of carrots (vitamins + fibre) • Water or diluted juice (hydration) This is affordable and nutritious — no expensive ingredients needed!

Note

Common Nutrition Problems in SA

Many South African learners face malnutrition — either not getting enough nutrients or eating too much processed food. The National School Nutrition Programme provides meals at qualifying schools. Drink water instead of sugary cool drinks.

Key Vocabulary

NutrientA substance in food that the body needs to function

Balanced dietEating the right amounts from all food groups

CarbohydrateA nutrient that provides the body with energy

ProteinA nutrient that builds and repairs body tissues

MalnutritionA condition caused by not eating the right nutrients

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Nutrient

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