Grade 6 Home Science Foods And Nutrition β Food Nurtients Notes
Home Science β Foods and Nutrition
Subtopic: Food Nutrients
Food nutrients are the good parts in food that help our bodies grow, stay healthy and have energy. Below are the main nutrients, what they do, Kenyan food examples, and simple tips for children aged 11.
Carbohydrates π
Main energy food. Give you the power to run, study and play.
Kenyan examples: Ugali, rice, chapati, potatoes, sweet potatoes, maize (githeri).
Tip: Choose wholegrain or brown when you can (brown rice, whole maize).
Proteins π
Help build muscles, repair cuts and keep you strong.
Kenyan examples: Beans, peas, lentils, beef, chicken, eggs, fish (tilapia, sardines), milk, groundnuts (peanuts).
Tip: Have a little protein every dayβbeans or an egg are good and cheap.
Fats π₯
Give extra energy and help the body use some vitamins.
Kenyan examples: Avocado, vegetable oils, nuts (groundnuts), oily fish.
Tip: Small amounts are good β avoid too much fried food.
Vitamins π₯¦
Keep your body working well (eyes, skin, immune system).
Kenyan examples: Sukuma wiki (kale), spinach, carrots, mango, oranges, tomatoes, bananas.
Tip: Eat colourful fruits and vegetables every day.
Minerals π§
Important for bones, blood and healthy teeth.
Examples: Iron in liver, red meat, beans and sukuma wiki; calcium in milk and yoghurt; iodine in iodised salt.
Tip: Use iodised salt and drink milk for strong bones.
Water & Fibre π§πΎ
Water keeps you hydrated. Fibre helps digestion and prevents constipation.
Examples: Water, fruits, vegetables, whole maize, beans, cereals.
Tip: Drink clean water during school and eat fruit for fibre.
Balanced Plate β How to divide your food
Try to fill half your plate with vegetables and fruit, one quarter with carbohydrates (like ugali or rice) and one quarter with protein (beans, fish or meat). Add a little healthy fat and a glass of milk or water.
School idea: Pack a banana or fruit and a small yogurt for school to make the meal balanced.
What happens when we lack nutrients?
- Not enough iron β feel tired, look pale (iron from beans, liver, sukuma wiki helps).
- Not enough protein β slow growth and weak muscles (eat eggs, beans, milk).
- Not enough vitamins β poor eyesight or often get sick (eat fruits, vegetables).
- Not enough water β feel thirsty, dizzy and can't concentrate.
Simple activities you can try
- Bean sprout jar: Put soaked beans in a clean jar with a wet cloth. Watch roots and leaves grow β learn how plants make food.
- Food diary: For 3 days, write what you eat. Check if you had fruits, vegetables, protein and water each day.
- Taste test: Try one new fruit or vegetable every week β mango, pawpaw or sukuma wiki cooked with a little oil.
Tips for children and families in Kenya
- Use local foods β they are fresh and cheap (greens, bananas, maize, beans).
- Include a dairy food (milk or yogurt) or a small fish when possible for calcium and protein.
- Keep water clean β boil or treat water to avoid sickness.
- Avoid too many sugary drinks and lots of fried snacks. Choose fruit or roasted groundnuts as snacks.
Remember: Eating a variety of foods every day keeps you strong, smart and healthy. Ask a teacher or parent if you are unsure about what to eat.