Nutrition

Folate is required for DNA synthesis and the formation of new cells. Pregnancy involves rapid growth of the placenta and fetus, so folate needs rise. Adequate folate is especially important early in pregnancy because it supports neural-tube development. Supplements should be taken according to qualified medical advice.

Whole grains retain the bran, germ, and endosperm, whereas refining usually removes much of the bran and germ. Therefore, whole grains generally provide more dietary fibre, vitamins, minerals, and beneficial plant compounds. They still supply energy and are digestible; their advantage is better nutrient quality, not the absence of calories.

Option A is correct because carbohydrates, proteins, and fats are the three principal macronutrients. The body requires them in relatively large amounts: carbohydrates and fats mainly provide energy, while proteins supply amino acids needed for growth, maintenance, and tissue repair; protein can also provide energy. Vitamins and minerals are micronutrients because they are generally required in much smaller amounts, even though they are essential for health.

Option B is correct because normal body weight does not guarantee adequate intake of vitamins and minerals. A person may obtain enough calories from refined grains, fats, or other energy-dense foods while consuming too few fruits, vegetables, and milk products. This can reduce intake of vitamin C, folate, vitamin A, calcium, and other micronutrients. Such hidden deficiency is often called micronutrient malnutrition and is identified through diet assessment, symptoms, or clinical testing rather than weight alone.

Reducing salt added at the table does not necessarily reduce total sodium intake if a person regularly eats pickles, salty snacks, instant foods, sauces, or processed products. These foods may contain substantial sodium. Checking labels, limiting highly salted foods, and choosing fresh foods can help control overall sodium intake.

Oils and fats are energy-dense, so adding excessive oil can substantially increase the calorie content of a meal. This does not automatically increase its fibre or protein, and it may make energy balance difficult if portions are not adjusted. The nutritional effect depends on the type and amount of fat, but moderation remains important.

Prolonged boiling can destroy heat-sensitive nutrients and allow water-soluble vitamins, especially vitamin C and some B vitamins, to leach into the cooking water. Using the required cooking time, limited water, and a covered vessel can help retain nutrients. Clean utensils, fresh ingredients, and safe water support hygiene but do not cause nutrient loss.

Whole grains retain more parts of the grain, including the bran and germ, whereas refining removes much of these components. Consequently, whole grains generally provide more dietary fibre and may retain greater amounts of vitamins, minerals, and other beneficial compounds. They still provide energy, so cost, salt, and absence of energy are not valid reasons for the comparison.

Lactose intolerance occurs when the body produces insufficient lactase, the enzyme needed to digest lactose, the natural sugar in milk. Consuming ordinary milk may then cause bloating, cramps, gas, or diarrhoea in some people. Milk products should therefore be selected according to tolerance, using suitable alternatives or fermented products when appropriate and professionally advised.

Meal planning is more successful when it considers the family’s usual menu, meal timing, cultural preferences, cooking facilities, and shared eating practices. A plan that fits the household is more acceptable and easier to follow than one requiring completely unfamiliar foods. Therefore, when family meals and the home menu are central, family food habits can strongly influence planning and compliance.

Seasonal foods are harvested during their natural growing period and are often more readily available, fresher, and less expensive than foods transported from distant places or produced out of season. Fresh seasonal fruits and vegetables can contribute valuable vitamins, minerals, fibre, and water. They are not automatically perfect, but freshness, affordability, and nutrient value make option C the best answer.

A life-cycle approach recognises that nutrient needs, growth, disease risks and care practices change from infancy through childhood, adolescence, adulthood, pregnancy, lactation and old age. Supporting one stage can also influence the next, so nutrition programmes aim to protect health continuously rather than use one identical diet for everyone.

Producing breast milk requires energy and nutrients, while the mother also needs nourishment for recovery and daily activity. Severe restriction can worsen fatigue, reduce diet quality and, in some circumstances, affect milk production. Weight management after delivery should therefore be gradual, varied and guided by health needs rather than by crash dieting.

Vitamin C, or ascorbic acid, improves the absorption of non-haem iron, which is commonly found in plant foods such as pulses, beans, cereals, and leafy vegetables. It helps make iron more available for absorption in the digestive tract. Adding lemon, amla, guava, tomatoes, or another vitamin C source to an iron-containing meal can therefore be useful. This does not mean that vitamin C replaces iron; it supports its utilisation. Hence option B is correct.

Using varied plant-protein sources improves the overall quality and nutritional breadth of the diet. Pulses, gram, soy, nuts, seeds, and cereals supply protein along with different amounts of essential amino acids, fibre, minerals, and healthy fats. Combining complementary foods, such as cereals with pulses, can improve the amino-acid pattern of a meal. Variety also helps meet energy and micronutrient needs and makes a plant-based diet more acceptable. Therefore, option A is correct.

Empty calories are calories supplied mainly by added sugar or solid fats with little accompanying protein, fibre, vitamins, or minerals. An excessively sweet drink can provide substantial energy while contributing very few essential nutrients, so it is a clear example. Fruit with pulses, milk with whole grains, and green vegetables with gram provide useful nutrients and fibre in addition to energy. They are therefore not typical empty-calorie choices. Hence option C is correct.

Fruit can provide vitamins, minerals, water and dietary fibre, while sprouts can contribute protein, fibre and several micronutrients. Together they offer greater nutrient density and variety than a sugary drink, salty chips or a single fried snack. The exact portion and preparation still matter, but fruit and sprouts are the most nutritious option among those listed.

During sprouting, natural enzymes become active and the seed begins to grow. This process can partially break down some complex substances, improve digestibility and make certain nutrients more available. Sprouts may also provide useful vitamins and plant compounds. Proper hygiene is essential because moist sprouts can support microbial growth if they are handled or stored poorly.

Fortification means adding a vitamin or mineral to a commonly consumed food, such as adding iron to flour or iodine to salt. Supplementation means giving a concentrated nutrient separately as a tablet, capsule, syrup, or powder. The choice depends on the deficiency, dose, age, and clinical need.

Infant nutrition includes monitoring growth and giving age-appropriate feeding guidance. Breastfeeding support and timely, safe complementary feeding help meet changing nutrient needs. Advice must consider the infant's health, development, feeding ability, and medical recommendations rather than relying on unsafe claims.