Nutritional Needs

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Food, nutrition , nutrients

• Food: anything solid or liquid which when swallowed ,digested and assimilated in the body keeps it well

• Nutrition: It’s a combination of processes by which the living organism receives and utilizes the material necessary for the maintenance of its function and for the growth and renewal of its component

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Nutrients

• The constituents in food that must be supplied to the body in suitable amounts

• Proteins • Fats (lipids)• Carbohydrates • Vitamins• Minerals• Water• Roughage

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Health and Calorie

• Health: A state of complete physical , mental and social well-being and not merely the absence of disease .

• Calorie: A unit measuring the amount of energy provided by food

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Function of food• Supplies nutrients to build, repair and maintain body

tissues• Energy to voluntary and involuntary activities• Supplies nutrients to fight against diseases• Provides energy to the body through nutrients like

Carbohydrates, fats and proteins• Water is reqd in large amt to regulate body process like

excretion, digestion • Roughage helps normal bowel movement• Eating provides outlet of stress and strains • Is a sign of security for a few. Used as a weapon by refusing

to eat food

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Consumption of Food

• To provide body with materials from which it can produce heat or any form of energy

• To promote growth , maintenance ,repair and reproduction.

• Supply substances which regulate the production of energy

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Classification of food

• Energy giving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etc

• Body building food: Protein and mineral rich food . Meat ,fish ,eggs etc

• Protective Foods :Rich in proteins ,vitamins and minerals

• Regulating food : Water and roughage

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Balanced Diet

• Definition: It is one which contains different types of food in such quantities and proportions that the need for calories , minerals ,vitamins and other nutrients are adequately met

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Characteristics of Balanced Diet

• Helps in controlling body weight, heart rate and BP

• Increase in exercise capacity and muscle performance

• Improves blood sugar ,lowers harmful cholesterol.

• Produces mental and physical relaxation

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BALANCED DIETThe idea is to eat well in order to:• Achieve a proper development.• Keep our organism healthy.• Achieve a perfect brain functioning.• A shortage of any nutrient has a negative influence on balance.• peak condition.• our health and wellbeing.• Therefore, we have to make sure that our diet includes all

these needed substances, always in the appropriate quantity.

• Balanced Diet

Factors to be considered for balanced diet

• Knowledge of daily nutritional requirement• Selection of food which supplies the daily

nutrition of requirement.• Planning of meals• Preparation of meals• Serving of meals

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Food Groups

• The Five Food Groups• Grains• Vegetables• Fruits• Meat, fish, and beans• Milk

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•Each food group provides certain nutritional benefits, so foods from each group should be consumed each day.•The key to a balanced diet is to recognize that grains (especially whole grains), vegetables and fruits are needed in greater proportion than foods from the meat, fish & beans and milk groups.•A healthy and balanced diet also contains a variety of foods from within each food group, since each food offers different macronutrients (the energy providing nutrients, namely carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).•Eating a variety of foods also keeps our meals interesting and full of flavor.

Grains: Make at Least Half ofYour Grains Whole Grains

• Grains contain carbohydrate, fiber, and some vitamins and minerals.

• Whole grains are the healthiest choices.• Choose foods that list a whole grain as the first

ingredient and that are rich in fiber. Examples of whole-grain foods include• whole wheat bread, oatmeal, whole-grain• crackers and breakfast cereals, whole wheat pasta, barley, brown rice, and plain popcorn.

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Go for 5 Fruits and Veggies—More Is Better!

• Fruits and vegetables provide vitamins, minerals, and carbohydrate.• Eat 5 or more servings of fruits and vegetables every day.More is better! Choose fruits and vegetablesin a rainbow of colors.• Vegetables and fruits provide vitamins, minerals,

and carbohydrate. In general they promote overall good health

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Why Vegetables?• Good source of vitamins A and C, folate, iron, and

magnesium• Low in saturated and trans fat, high in fiber• Choose a rainbow of colors, especially dark green and

deep orange. dark green (e.g., broccoli , spinach, lettuce) and orange (e.g., carrots, sweet potatoes)

• One serving = 1/2 cup cooked vegetables, 1 cup of leafy salad greens, small glass of 100% vegetable juice

• Vegetables (e.g., broccoli, spinach, and carrots) provide vitamins A and C and folate as well as iron and magnesium. They are low in saturated and trans fat and high in fiber.

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Fruits

Good source of vitamins A and C and potassium

Low in saturated fat and high in fiberWhole and sliced fruits have more fiber thanjuice and are better choices One serving = 1/2 cup chopped, cooked, orcanned fruit; 1 medium apple, banana, ororange; a small glass of 100% juice

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Meat, Fish, and Beans

• Contain protein, B vitamins, and minerals• Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarian alternatives

more often than meat.• When eating meat, choose lean cuts.• Removing skin from poultry reduces saturated

fat.

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Milk and diary products

• Good source of calcium; also contains protein, riboflavin, and vitamins A and D• Promotes strong bones and healthy teeth• Choose plain low-fat (1%) or non fat milk, yogurt, and other dairy foods.• Calcium-fortified soy milk and rice milk are alternatives for people who do not drink milk.

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Oils and Fats

• Essential as they are used in the composition of cell membranes.

• It should be consumed in moderation due to high calorie content.

• Olive oil is rich in monosaturated fats and anti oxidants and can be used for cooking and dressing due to beneficial properties for cardiovascular system.

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Sugars, sweets and sugary drinks

• Quick release sugar such as table sugar and honey makes food taste pleasant.

• They provide high level of energy.• Intake should be moderate as too much may

lead to weight gain and tooth decay.• Sugar food should be taken occasionally.

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Combination and Processed Foods

Combination foods contain foods from more than one food group.

Processed foods are prepared and packaged by manufacturers.

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Energy

• Yielding component of a diet is protein, carbohydrates and fat

• Essential for rest ,activity and growth • Even at rest it expands certain amt of energy

for respiration , circulation ,digestion ,absorption etc

• Basal metabolism :When body is at rest ,the amt of energy is expended both mentally and physically

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• Energy requirements are based on (factors): Age , sex ,height ,weight and type of nutrition

Energy reqt• Proteins:10-12% • Fats:30% • Carbohydrates :60%• 1gm of carbohydrate or protein =4kcal• 1gm of fat =9kcal

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Classification of Work

• Sedentary work or light work eg reading ,writing ,eating ,watching TV or movies

70 calories/hour• Moderate work –light gardening ,walk

moderately fast like salesmen ,school teachers . 100-200 calories/hour

• Heavy work : Labourers ,athletes ,farmers 350 and more

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Calories

• Men –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 cal• Women-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +300

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Calories

•1-3 years old need about 1,300 calories each day•4-6 years old need about 1,800 calories each day•7-10 years old need about 2,000 calories each day•11-14 years old (boys) need about 2,500 calories each day•11-14 years old (girls) need about 2,200 calories each day•15-18 years old (boys) need about 3,000 calories each day•15-18 years old (girls) need about 2,200 calories each day

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BMI• • If your BMI is less than 18.5, it falls within

the "underweight" range. • If your BMI is 18.5 to 24.9, it falls within the

"normal" or Healthy Weight range. • If your BMI is 25.0 to 29.9, it falls within the

"overweight" range. • If your BMI is 30.0 or higher, it falls within

the "obese" range. • "Underweight", "normal", "overweight", and

"obese" are all labels for ranges of weight. Obese and overweight describe ranges of weight that are greater than what is considered healthy for a given height, while underweight describes a weight that is lower than what is considered healthy. If your BMI falls outside of the "normal" or Healthy Weight range, you may want to talk to your doctor or health care provider about how you might achieve a healthier body weight. Obesity and overweight have been shown to increase the likelihood of certain diseases and other health problems.

• www.bmi-calculator.net

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Follow Food Guide Pyramid Recommendations

• Bread, cereal, rice & pasta group * 6 - 11 servings• Fruit group *2 - 4 servings• Vegetable group *3 - 5 servings• Meat, poultry, fish, dry beans, eggs & nuts group

*2 - 3 servings• Milk, yogurt & cheese group *2 - 3 servings

(teenagers - 3 - 4 servings)• Fats, oils & sweets *use sparingly

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Planning a Meal-Motto Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions.

Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk.

Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals—

and choose foods with lower numbers. • Drink water instead of sugary drinks.

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Nutrients

• Nutrients are substances that provide: energy for activity, growth, and all functions

of the body such as breathing, digesting food, and keeping warm;

• materials for the growth and repair of the body, and for keeping the immune system healthy.

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TWO TYPES OF NUTRIENTS• Macro (big) nutrients that we need in large amounts.

These are:• carbohydrates (starches, sugars and dietary fibre);• fats - there are several kinds (see Box 4);• proteins - there are hundreds of different proteins.• Micro (small) nutrients that we need in small amounts.

There are many of these but the ones most likely to be lacking in the diet are:

• minerals - iron, iodine and zinc;• vitamins - vitamin A, B-group vitamins D,E,K and

vitamin C.

CARBOHYDRATES

What does in our body• gives energy• helps to make the food tasty• increases the bulk of your food• spares the protein to perform other functionsFrom where do we get• Cereals – like wheat, rice, bajra, maize• Potatoes, sweet potatoes, arbi• Sweets like sugar, honey, jaggery

• Carbohydrates are compounds of carbon, hydrogen and oxygen

• Some foods give carbohydrates in your body in the form of starch like cereals, potatoes, sweet potatoes –insoluble in water

• While some other foods give carbohydrates in the form of sugar like sugar, honey, jam, jaggery, etc.-soluble in water

• One gram of carbohydrate gives 4 kcal. An adult person needs 400-420 gms of carbohydrates everyday.

Types of Carbohydrates• Monosaccharide: Monosaccharide are the simplest form of

carbohydrates. All carbohydrates are reduced to this state before absorption and utilization. They contain three to six carbon atoms. General formula is Cn(H2O)n.

• Disaccharide: Disaccharides Consist of two covalently joined monosaccharide units. They are produced as two molecules of the same or different monosaccharide's on hydrolysis. General formula is Cn(H2O)n-1, e.g., lactose, sucrose, maltose

• Oligosaccharides: Oligosaccharides consist of few number (2-6) of monosaccharide units e.g., glycoprotein's.

• Polysaccharides: Polysaccharides are composed of many molecules of monosaccharide's linked together. General formula is (C6 H10 O5)x. e.g., Glycerol. 39

Deficiency• Hyperglycemia - or high blood sugar, is a condition in which an

excessive amount of glucose circulates in the blood plasma

• Glycosuria - is the excretion of glucose into the urine

• Galactosemia -is a condition in which the body is unable to use (metabolize) the simple sugar.

• Diarrhoea -loose motion

• Ketone -in the bloodstream is a common complication of diabetes

• Under weight- Wt loss

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Fibers /Roughage

• Present in plants • Eg Whole grains, vegetables and fruits• Cannot be digested by human beings-essential

in our daily diet• Helps in the passage of food –digestive tract• Provide-stool-speed up the passage thro the

intestines• Lack- constipation

PROTEINS• What does in our body• needed for making new cells in the body• helps in repairing old and damaged cells• helps in healing wounds• needed for making blood, enzymes and hormones• also give energy to do work • From where do we get • Animal sources:• Meat, egg, fish, poultry,• milk, cheese, curd, paneer • Plant sources:• All pulses, cereals, peas, soyabean, groundnuts and nuts

Proteins: Types of proteins:

• Complete proteins: Contain all essential amino acid ,high biological value

• Partially complete proteins: Available in food which contains amino acid in proportion that maintains life but does not promote growth.

• Incomplete proteins: Food containing proteins and amino acid which are incapable of growth and maintaining life.

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PROTEINS• They are polymers :Contain carbon, hydrogen and

oxygen along with nitrogen, sulphur and phosphorus.• Essential and non-essential amino acids• Protein molecules –complex –long chains of simple

and small units =amino acids• The protein from animal sources is known as animal

protein • protein from plant sources is called plant protein. • One gram of protein gives 4kcal. Reqt: Men: 70gm/day, Women: 65gm/day,

children:80-85 gm/day , Pregnant and lactating mom- 90-100gm/day

Deficiency

Deficiency:• Impairment of growth• Irritability• Dry, lustrous and discolored hair• Anaemia• Diarrhoea• Loss of weight

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FATS• What does in our body• gives energy – fats are the concentrated sources of

energy• help in the utilization of fat soluble vitamins like

A,D,E,K • help to keep our body warm• make the food tasty• provide protection to delicate organs like heart,liver

and also provide padding on our skeleton and muscles.• From where do we get• Milk , butter, ghee, groundnut oil, coconut oil,

vanaspati, eggs, liver, meat, fried foods, chocolates, etc.

Fats• Like proteins , fats which we get from animals are

called animal fats. Fats which we get from plants are called plant fats. Animal fats increase the chances of heart related diseases.

One gram of fat gives you 9 kcal.• When fats are eaten in large amounts, they make

you fat. Food containing large amount of fat can cause stomach upsets.

Reqt: Adult: 15% to 25%of total calories Children: 20% to 30% Infants: 30% to 40%

Deficiency

• Dry, scaly skin, Hair loss • Low body weight• Cold intolerance• Bruising (mark)• Poor growth• Lower resistance to infection• Poor wound healing• Loss of menstruation

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VITAMINS• These are the substances which occur in very

small amounts in food, and are essentials for proper functioning of the body. Vitamins cannot be manufactured by the body, therefore must be supplied by the diet.

• Those vitamins which are soluble in fats are known as fat soluble vitamins.These are vitamins A,D,E, and K.

• Those vitamins which are soluble in water are known as water soluble vitamins. These are vitamins of B group and C.

VITAMINS

How it works in the body Foods it can be found in Disease

A

Your eyes need Vitamin A to see in dim lightIts makes your skin healthyNecessary for normal growth and developmentProvides resistance to infection

Vegetables, fruits (especially yellow ones), milk, cheese, eggs yolk, butter, ghee, liver green leafy vegetables.

Xerophthalmus –dryness of cornea Night Blindness

B Complex

Helps the body to use energyKeeps the digestive system healthy

Pulses, whole grains cereals--wheat, rice,etc

Beri Beri (nerve degeneration and paralysis, pellagra and fatal anemia

C All the body cells need Vitamin C because it helps to hold cells together.It also keeps our teeth and gums healthy

Fruits, leafy vegs ,potatoes, sprouted grams. Guava and amla are the richest sources.

Scurvy – swollen gums

D Work with minerals phosphorus and calciumto make teeth and bones strong.

Oily fish, milk,cheese,butter, ghee, etc. Our body can make Vitamin D when the skin is exposed to sunlight.

Rickets –bow legs and pigeon chestSterility and fast aging

E Prevents tissue breakdown it is an antioxidant.

Whole pulses and cereals Decayed clotting of blood

K Main function is in blood clotting process

Green leafy vegetables

MINERALS

• Minerals are present in all body tissues and fluids. The minerals calcium and phosphorus are found in bones and teeth. Iron is a mineral which is found in blood as a part of the red pigment haemoglobin. Minerals occur in food as salts.

• Minerals do not provide energy• Minerals are not destroyed during food

preparation.

MINERALS

• Calcium and phosphorous are known as macro or major minerals, as they are present in the body in large amounts specially in bones and teeth.

• Iron and Iodine are found in the body in smaller quantities, hence are known as micro minerals.

Functions of Minerals

• Maintenance or control of water balance in the body

• Contraction of muscles• Normal functioning of nerves• Clotting of blood.

CalciumFunctions• Calcium helps your bones to grow and become strong.• It makes your teeth grow healthy and strong.• It helps the blood to clot. When you get hurt, you bleed.You

must have noticed that after some time the bloood stops flowing and a hard crust is formed. This is called clotting of blood for which calcium is needed.

• It also helps in the movement of muscles.Sources• You get calcium from• Milk and its products like butter and ghee. These are the best

sources of calcium.• Green leafy vegetables like spinach, curry leaves, coriander

leaves are also good sources of calcium.• Deficiency-Rickets ,osteoporosis

IRON

• Functions• Iron is a very important mineral. It is needed for

making red blood cells in your blood.• Sources• You get iron from• Green leafy vegetables like spinach, mint, etc.• Liver, heart, kidney and egg yolk are full of iron.• Gur/jaggery• You must include iron rich foods in your daily diet.• Deficiency : Aneamia

IODINE

• Functions• Iodine is needed so that the thyroid gland in your

body can work properly.• Sources• You get iodine from• Sea foods like fish and sea weeds.• Plants which grow in iodine rich soil.• Salt which has iodine in it, that is, iodised salt• Deficiency-Goitre

Phosphorus ,Sodium ,Potassium, Fluorine

Mineral Source Function Deficiency

Phosphorus Milk, meat, nuts Strong bones and teeth

Rickets

Sodium Most food ,table salt Muscle contraction, fluid balance nerve impulse

Muscle fatique,neuralagia

Potassium Meat ,Vegetables Osmotic pressure, nerve and muscle function

Oedema,hypoglycaemia

Fluorine Sea food , tea, cereals

Teeth enamel formation

Tooth decay

WATER• Water is not a nutrient, yet it is very important

for you.• It helps the body cells to do their work.• It helps you to digest your food and takes the

nutrients from the food to the different cells of your body.

• Water also helps to keep your body temperature constant. In summer, extra heat is removed when you sweat.

• Water helps to remove the wate products from your body in the form of urine.

• Everybody must drink at least 7-8 glasses of water everyday.