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