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Food & NutritionChapter
What is Nutrition?
• Definition:– The entire process by which organisms obtain
energy from food for growth, maintenance, and repair of damaged tissues
Nutrients
• Substances that are required for the nourishment of an organism
Non- Nutrients
• Substances that do not provide nourishment to an organism
Types of Nutrients
• There are two main groups of nutrients:
– Macronutrients– Micronutrients
• Substances that we need to eat regularly in large quantity
• These provide energy to the organism
• Our body to a small extent can create these
Mac
ron
utr
ien
ts
• There are four important macronutrients:
– Carbohydrates– Fats– Proteins– Water does not provide energy
• Substances that we need to eat in small quantity
• These do not provide energy
• Without these, one cannot – Get the energy out of carbohydrates
and fats – Transform proteins into body mass
Mic
ron
utr
ien
ts
• Our body does not make or store these substances, they can only be obtained from external sources
• It’s deficiency can lead to different diseases
• Help maintain oxygen level in brain
• There are two micronutrients
– Vitamins– Minerals
Essential Non-nutrients
• There are two essential non-nutrients, which even though do not provide energy, but are important part of our diet:
– Fiber– Antioxidant ( berries, garlic , broccoli etc)
Carbohydrates
• Our main source of energy
• Contains 4 calories per gram
• Organic compounds– They consists of Carbon, hydrogen, Oxygen
• Types of carbohydrates
Simple
- Easily digested
- Pass into bloodstream quickly
- Eg: Sugar, white bread, white rice
Complex
- Provide extranutrition too like
vitamins, minerals
- Take time to digest
- Eg: grains, vegetables
Sources of carbohydrates
• As soon as we eat carbs, they are broken down into glucose molecules– Glucose serve as fuel for the body
Carbs Glucose
• If more carbs are consumed than the body requires at that time, then the excess glucose is converted into glycogen and stored in liver and muscles as energy reserves
Excess Glucose
Glycogen
- This gets stored in liver and muscles
• Body can store only half day’s supply of glycogen
• If more glycogen is made, then it is converted into fats
Excess Glycogen Fats
• When the body needs a quick boost of energy, it converts glycogen into energy
• When it needs a prolonged burst of energy, it converts fat to energy
• Benefits of carbohydrates:
Source ofimmediate
energy
Prevents the breakdown of
muscle tissues
Fuel for brain
and muscles
Provide the body with
phytonutrients
Low-Carbohydrate Diet
• Due to low carb in-take, the body obtains from the stored glycogen
• Low glycogen forces the body to switch to using more body fat and protein
• Harmful effects– This weakens the immune defenses– Affect blood sugar production– Reduction in brain function (requires glucose)
– Usage of body protein• Retards muscular and bodily growth
– Ketosis • Loss of water
• Loss of sodium
• Lack of energy
– Affects Serotonin• Affect’s a person’s mood• Suppression of appetite
Excess of Carbohydrates
• Can make a person fat• Excess consumption of carbs can lead to
tooth decay– Can be prevented with fluoridation
Fats
• Organic compounds– They consists of Carbon, Hydrogen, Oxygen
• Source of energy– Provide 9 calories per gram
• Any food material is stored in the body in form of fats
• Types of fats
Saturated
- Solid at roomTemperature
Eg: Ghee
Hydrogenated
- Zapping unsaturated oil with high pressure Hydrogento turn into saturated fat. Eg: Margarine
Unsaturated
- Liquid at roomtemperature
Eg: Oil
Sources of Fats
Essential Fatty Acids
• Unsaturated are of two types:– Monounsaturated Fats (MUFAs)– Polyunsaturated Fats (PUFAs)
• The body cannot live without them
• Amongst the two, the healthiest fats are MUFAs like olive oil, canola oil– They fight against heart disease
Smart Fats
• Fats make 60% of brain and nerves
• If we eat healthy fat, the better the brain
• Body needs two kinds of fats to manufacture healthy brain cells:– Omega 3 fatty acids (tuna, walnuts)
– Omega 6 fatty acids (corn, sesame oils)
Dumb Fats
• Man-made fats Hydrogenated fats
• Hinder the brain’s work
• Example– Doughnuts– Potato chips– Cookies– Deep-fried burgers
Benefits of Fats
Storagesystem
Reserve supplyof energy
Insulationmaterial
Fats form a
protective cushion
for your organs
Fats provideshealthier skin
Fats add flavor to food
Fats build
healthy cells
Fats help thebody store
vitamins A,D,E,K
Excess of Fats
• Excess fats leads to obesity– Heart problems– Breathing problems– High cholesterol levels– High blood pressure– Cancer storage places for carcinogens
Proteins
• Building blocks of any organism– Hair– Skin– Teeth– Bones– Hemoglobin– Antibodies– Nails
• Proteins help muscle development, increases strength and improves athletic performance
• Contains 4 calories per gram
• Made up of Carbon, Hydrogen, Oxygen, Nitrogen
Sources of Proteins
Benefits of Proteins
Building and repairing tissues
Makes antibodies
Makes
hemoglobinSource of
energy
Excess of Proteins
• Excess proteins leads to – Rapid weight loss due to loss of fluids
• This in turn can lead to dehydration
– Effect liver and kidney stones– Becoming fat– Loss of calcium osteoporosis
Water
• The most important nutrient– An average person can live for 40-45 days
without food but only 3-5 days without water
– 2/3 of body is made up of water
– 80% blood consists of water
– 85% brain is made up of water
– 75% of muscles contains water
– Every cell in body needs water to live
• On average, a person should drink 16 glasses of water– Excluding Coffee, tea, juices, sodas, energy
drinks
Benefits of Water
Helps to removetoxins from
body
Cushions yourjoints
Helps regulate
body temperatureCarries oxygen
to cells
Low in-take of water
• Low water intake can lead to:– Dehydration
• Lack of energy• Constant exhaustion
– Clotting of blood– Weakening of Immune system– Storage of toxins inside body– Overburdening of liver and kidney
Vitamins
• Vitamins are essential for human beings
• Taking vitamins is a must because human beings cannot synthesize vitamins
• Vitamins are substances which, in small amounts, are necessary to sustain life
• They have no energy value of their own and are not components of body structures.
• They must be obtained from food as they are either not made in the body at all, or are not made in sufficient quantities for growth, vitality and well-being. water to live
• A deficiency of a particular vitamin causes disease symptoms which can only be cured by that vitamin
Types of Vitamins
Water-Soluble
- Don't get stored as much in your body
- Whatever the body doesn't use is
flushed out
- Vitamin C, B-complex
Fat-Soluble
-They are stored in fat tissues & in liver
- Stay in body fat until body needs them
- Vitamins A, D, E, K
Types of Vitamins
• Vitamin A helps you see at night• B vitamins help body make protein and
energy• Vitamin C helps in keeping gums and
muscles in good shape and helps the body in resisting infection
• Vitamin D helps your bones
• Vitamin E – maintains a lot of your body’s tissues like the
ones in your eyes, skin, and liver. – protects lungs from getting damaged from
polluted air. – helps in the formation of red blood cells
• Vitamin K is the clot master. It helps in clotting of blood
Sources of Vitamins
Minerals
• there are 17 minerals that play a role in our nutrition
• Minerals work together with vitamins in order to bring a balance functioning body to complete wellness. We need minerals in order to maintain a healthy mental and physiological structure.
Some Minerals And Their Function
• Boron Works in conjunction with calcium and magnesium to provide the body with strong joints
• Copper Helps oxygen travel in the blood
• Fluoride Protects our teeth, and helps in the bones formation
• Iodine Needed for healthy thyroid functioning and supports the body's ability to burn fat
• Magnesium - Vitamins take over in the utilization functioning of magnesium. If the body has no vitamin D it cannot utilize magnesium properly. Here's another interesting fact in regard to magnesium, if you consume calcium by the ton then you need the same amount of magnesium. Its also has been medically proven that patients who suffer with high cholesterol have an increased need for magnesium
Sources of Minerals
Fiber
• Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants
• It is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients
Benefits of Fiber
Helps prevent obesity
from overeating
Speeds up the excretion of waste
and toxins from the body
Avoids
constipation
Keeps the digestive
system healthy
Prevents heartdisease
PreventsDiabetes
Antioxidant
• Within the human body, millions of processes are occurring at all times.
• These processes require oxygen.
• Unfortunately, that same life giving oxygen can create harmful side effects, oxidant substances, which cause cell damage and lead to chronic disease
• Oxidants, commonly known as "free radicals," are also introduced through external sources such as – exposure to the sun or pollution– Stress– things that people put into their bodies,
• alcoholic beverages• unhealthy foods• cigarette smoke