9th Health and Physical Education NCERT Chapter 11

Complex carbohydrates are sources of energy like bread, cereals (rice, wheat, etc.) that are released slowly, providing sustained energy. They are considered better than simple carbohydrates like sugar found in fruits and vegetables because they offer prolonged energy release.

Vitamins are organic substances essential for good health as the body cannot synthesize them. They play specific functions, and their deficiency can lead to diseases. Sources rich in vitamins are fruits and vegetables.

Adolescents should consume a balanced diet with starch, natural sugar, whole grains, rice, bread, cereals, and fruits to ensure they obtain adequate amounts of carbohydrates and various nutrients. Fast food items are rich in carbohydrates but cannot replace a balanced meal.

The major food groups in a balanced diet are cereals, pulses, milk and milk products, meat/fish, vegetables, and fruits. Examples include rice, wheat, milk, lentils, meat, green leafy vegetables, and oranges.

Energy requirements depend on age and physical activity levels. Adolescents, pregnant and lactating women, and sportspersons have higher dietary needs. Athletes, for instance, require more calories for energy due to strenuous exercises.