HEALTH & NUTRITION

Mrs. UMA
Assistant Professor Department of Physical Education, Health Education and Sports Queen Marys College Chennai

HEALTH & NUTRITION

Introduction to Nutrition What is Nutrition Nutrition Link Calorie Chart Nutrients Basic Food Groups Balanced Diet Food Guide Pyramid Meal Planning Guidelines Healthy Diet Tips

Introduction to Nutrition
To eat is a necessity, but to eat intelligently is an art. - La Rochefoucauld

What is Nutrition?

Nutrition is the study of foods, their nutrients and other chemical components, their actions and interactions in the body, and their influence on health and diseases. Nutrition also means how your foods, liquids, and supplements get digested into the nutrients that then move from your digestive system into your bloodstream to be carried to different parts of your body and used in metabolism, the functions and processes, which support life.

Nutrition Link

Calorie
A calorie is the unit of measure of the amount of energy supplied by food. Calorie is not a substance present in food. Per gram of carbohydrate yields 4 Kcal Per gram of proteins yields 4 Kcal Per gram of fat yields 9 Kcal

Calorie Chart
Sr no.
1 2 3. 4. 5 6 7 8 9 10. 11 12 13. 14 15 16 17 18 19 20 21 22. 23 24 25. 26 27

Food Group
Rice Bread Chappati Phulka Dals & Pulses Soyabean Milk (Cows) Milk (Buffalo) Curd Khoya Paneer Buttermilk Cheese Almonds Groundnuts Vegetables (gourds, leafy veg. and other vegetables) Potato Beetroot Egg Fish (unfreid) Meat (mutton) Oil Sugar Fruits (except banana and Chikoo) Banana Vanilla ice-cream Energy drink

Serving Size
1 medium katori 2 slices 1 medium size 1 small 1 medium katori 100 gms 1 glass 200 ml 1 glass 200 ml 30 gms (1 1/2 katori) 100 gms 1/2 katori 1 glass (200 ml) 100 gms 100 gms 100 gms 100 gms 100 gms 100 gms 1 no. (50 gms) 100 gms (1 1/2 pcs) 100 gms 1 tsp 1 tsp 1 no. 1 no. 100 gms 100 ml (1/2 glass)

Kcal
100 100 100 50 100 430 134 234 67 421 100 30 350 655 567 30-90 100 100 100 100 200 45 20 50 100 200 167

Nutrients

Nutrients are chemical substances found in food that are used by the body for growth and health. Nutrients from food can be labeled as

Nutrients

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Carbohydrates

Carbohydrate is a compound that contains carbon, hydrogen, and oxygen. They are known to us as sugars, starches, and dietary fiber. There are two different forms of carbohydrates

Simple carbohydrates (sugars). Complex carbohydrates (starches).

Sources of Carbohydrates

Complex carbohydrates, often referred to as "starchy" foods, include: Breads, cereals, starchy vegetables, legumes, rice and pastas. Simple carbohydrates that contain vitamins and minerals occur naturally in: Fruits, milk and milk products and vegetables. Simple carbohydrates are also found in processed and refined sugars such as: Candies, table sugar, syrups (not including natural syrups such as maple) and regular carbonated beverages.

Empty Calories

Empty calorie is described as a calorie with little or no marked nutritional value, typically from processed carbohydrates and/or fats. An "empty calorie" has the same energy content of any other calorie but lacks accompanying nutrients such as vitamins, minerals or amino acids. Examples: Candy, soft drinks, and other sweetened foods, white bread and other products of white flour, shortening, beer, wine, and other alcoholic beverages, butter, lard, and other highly-saturated fats.

Proteins
The word "protein" is derived from the Greek word "proteios", which means primary or holding first place. A protein is described as a food component made of amino acids. Amino acids are formed by carbon, hydrogen, and oxygen.

Functions of Dietary Proteins

Necessary structural integrity of cells and growth of the body Formation of enzymes, digestive juices, hemoglobin & hormones

Protection of the body against infection

Help in the transport of oxygen, nutrients and drugs Required for tissue repair

Needed for the production of milk proteins during lactation

Replace the daily loss of body proteins

Sources of Proteins
Two Sources of Proteins

Animal Sources
Eggs, milk, mutton, fish, poultry, liver etc. They contain all essential amino acids needed by the body and hence are Referred to as Class I Proteins.

Plant Sources
Pulses and legumes, cereals, nuts, beans, oilseeds etc. They do not contain all the essential amino acids they lack in one or more amino acids. Hence they are referred to as Class II Proteins. Individually they may be lacking in one or more amino acids but combinations make it available of all amino acids. For example cereal and pulse combination is better than consuming only pulse or only cereal.

Fats
There are several types of fats, but all are made up of saturated, monounsaturated, and polyunsaturated fatty acids. Fatty acids are the organic "building blocks" of fats, and differ in the amount of hydrogen they contain. Saturated fatty acids contain the most hydrogen, and polyunsaturated fatty acids contain the least. Certain fatty acids cannot be produced by the body, and must be provided by the diet. Each of these fats has a different effect on the body.

Functions of Dietary Fat

Dietary fats supply essential fatty acids vital to good health

Carry and help the body absorb the fat-soluble vitamins A, D, E and K
For maintaining healthy skin Regulating cholesterol metabolism Precursors of prostaglandins, hormone-like substances that regulate some body processes

Help the body use carbohydrates and proteins more efficiently

Vitamins and Minerals

Vitamins and minerals regulate body functions and keep the body in proper balance. Vitamins and minerals are just as vital to your health as carbohydrate, protein, fat, and water intake. Vitamins are either water soluble (Vitamins B and C) or fat soluble (Vitamins A, D, E and K).
Minerals also help build tissue besides regulating body functions.

Vitamins

Vitamins are organic compounds found in food which are essential for growth and maintenance of life.

Two Groups of Vitamins

Fat soluble (vitamins A, D, E, K)

Water soluble (the B complex vitamins, vitamin C)

Cannot be stored by the body (with the exceptions of B12) and are normally excreted in the urine

Stored in the fatty tissues of the body, and can be toxic if taken in excess of need

Minerals
Calcium Phosphorous Magnesium Copper Sodium Fluoride Iodine Manganese Molybdenum

Selenium
Potassium Chromium Chloride Iron Zinc Silicon Sulfur Boron

Nickel

Classification of Minerals
There are two kinds of minerals:

Macro Minerals Trace Minerals Macro means "large" in Greek (and your body needs larger amounts of macro minerals than trace minerals). The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, fluoride, and selenium.

Basic Food Groups

Cereals , Legumes & Whole Grains

Sugars, Condiments & Spices & Salt

Fruits

FOOD GROUPS
Nuts & Oil Seeds Vegetables

Meat & Meat Products

Milk & Milk Products

Nutritional Facts of Different Food Groups

Cereals are good sources of complex carbohydrates, fiber, vitamin B and E, zinc, calcium and iron

Pulses are a highly nutritious food group comprising beans, peas and lentils. When combined with grains in a vegetarian diet they form high quality protein.
Fruits are good sources of fiber, vitamin- A & C, and potassium, antioxidants (antioxidants are thought to be effective in helping to prevent cancer, heart disease, and stroke). Fruit juices are concentrated source of calories, good sources of vitamin C . Vegetables are a source of important vitamins, minerals, fiber and carbohydrates.

Meat, poultry, fish and eggs are important sources of protein, iron, zinc, and B vitamins. Chicken and fish contain less fat when compared to beef, pork, mutton, kidney and liver that are rich in fat content.

Nutritional Facts of Different Food Groups (Contd)

Fishes are rich sources of calcium, vitamin A and omega-3 fatty acids (Omega-3s are termed Essential Fatty Acids (EFAs) because they are critical for good health. However, the body cannot make them on its own. For this reason, omega-3s must be obtained from food, thus making outside sources of these fats essential).

Eggs are a good source of vitamin A, vitamin B12, riboflavin, phosphorus, iron and protein. Most of the fat in eggs is found in the yolk. Eating raw egg is harmful as it may hold lot of microbes. Hence, it is essential to cook them thoroughly before consumption.
Nuts and oilseeds are rich in proteins, vitamin B and contain high levels of fat Sugars are sweetening agents in beverages and other foods to increase palatability. They supply energy. Excessive consumption of refined sugar must be avoided as it may lead to heart diseases in adults and dental caries in children. Spices and condiments contain nutritional properties (Eg. chillies and coriander are rich in beta-Carotene & green chillies provide beta- carotene and vitamin C. Asafoetida, garlic & turmeric contain anti-bacterial property). Salt is an important additive to our diets. Salt does not contribute anything other than sodium chloride. High salt intake is associated with hypertension.

Methods of Cooking - Cook to Conserve Nutrients

Rice loses nutrients due to repeated washing, washing with large quantity of water, boiling rice in excess water and discarding water. Pressure cooking is the best method to cook without losing nutrients. Foods (eg. Chapatti, upma, semia, noodles) can be made wholesome and fiber rich by adding vegetables and whole gram. Germination of whole legumes increases Vitamin C content. Roasting of whole legumes enzymes which inhibits protein digestibility and improves Protein quality. Leaching (discarding water used for cooking) vegetables results in loss of nutrients like vitamin B, sodium, calcium, potassium.

Methods of Cooking (Contd)

Cutting vegetables into small pieces and exposing to air results in loss of nutrients especially vitamin C. Vegetables cut into big pieces and cooked in minimum water reduces loss of nutrients.

Excessive heating of milk may destroy/ denature and reduce the quality of protein. Fresh milk should be boiled at high temperature for some time before consuming and should not be left uncovered.
Meat should be well done and not consumed half cooked. Trim away the fat. Meat should be frozen completely and stored. Never leave food exposed to air. Use a separate cutting board / knife for chopping / cutting meat and meat products. Do not use the ones used for cutting vegetables / fruits. If you dont have separate cutting boards, then remember to wash the cutting board / knife thoroughly with soap and water before using it for cutting other food items.

Balanced Diet

The term "balanced" simply means that a diet adequately meets your nutritional needs while not providing any nutrients in excess. A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

Food Guide Pyramid

When we talk about nutrients it is important to know the quantity i.e. how much to take. This can be well understood by the concept of FOOD GUIDE PYRAMID. This can form a foundation for a good diet selection, providing the essential nutrients. The Food Guide Pyramid is a good visual representation of appropriate proportions of various food groups. It helps an individual to make healthy food choices. The basic food groups will be dealt in detail in the third module.

Use moderately

(Servings 3-5)

(Servings 3-5)

Servings 1-2

Meal Planning Guidelines

Orange and yellow vegetables and fruits Starchy foods (carbohydrates), egg and milk and milk products Green leafy vegetables

Chakra represents Water which has to be taken in plenty Remember! our meal is considered to be wholesome only, if it contains all the above food groups in appropriate combinations. In other words, every meal that we eat should represent the colours of our tricolour flag.
Water

Healthy Diet Tips

Eat plenty of fiber, pulses, whole grains, foods made with wholegrain flour (such as wholegrain bread), fruit and vegetables.

Avoid watching television while eating as you may not know the amount of food you are eating.
Take one or two fruits everyday as a snack. It is advisable to eat fruits rather than fruit juices. Also, fruits should be taken either before a meal or one or two hours after a meal and not with the meal. Cook vegetables lightly by steaming or stir frying, and eat some raw vegetables everyday. Cut down fat intake ( especially saturated fat ). Choose fish, poultry, whole grains, pulses, nuts and seeds, or sprouted seeds, rather than red meat and cheese.

Healthy Diet Tips (Contd)

Cut down the sugar intake. Use sugar as flavoring rather than as a food. Cut down the salt intake. Instead of adding salt to your food use herbs, spices, fresh ginger, lemon juice, tomato puree, vinegar, soy sauce, vegetable stock, yeast extract, chutney and other flavourings. Reduce the consumption of fried/ oily foods. Avoid deep frying vegetables and fruits as deep frying may destroy the nutrients in them. Avoid reheating of oils. Reheating of oils lead to formation of carcinogenic or cancer-causing agents that are toxic. Cover the pan while cooking vegetables to preserve nutrients and flavour. Do not store food products especially meat products in the refrigerator for more than two days.

Healthy Diet Tips (Contd)

Consume salads (fruit or vegetable) prior or along with meals. This practice gives a feeling of satiety thereby restricting your intake of calorie dense foods like rice, fried foods, desserts etc. Avoid skipping meals or fasting as this may induce secretion of acid in the stomach leading to gastritis/ ulcers. Cut down the consumption of processed foods to avoid the "empty calories" of saturated fats, added sugar, refined cereal grains and additives. While buying food products especially processed items like jams, pickles, tinned juice/ canned juice etc., please check for nutrition facts, labels, expiry date and other defects (dents, holes, unsealed packets, opened tins/ cans etc.) Exercise regularly to keep fit & fine.

There Are No Good or Bad Foods

All the things in nutriment are good or bad relatively - Hippocrates

There are no foods that are either good or bad, healthy or unhealthy. There are however, combinations of foods that add up to a healthy or unhealthy diet.

Healthy Diet
Adequacy and balance are key characteristics of a healthy diet

Good Nutrition/ Healthy Diet

Good Health & Well-being

Sources of Reliable Nutrition Information

Voluntary Health Organizations: e.g. American Heart Association, Voluntary Health Association of India Scientific organizations: American Diabetes Association, National Institute of Nutrition (NIN) Professional organizations: Indian Dietetic Association (IDA), American Dietetic Association (ADA), Nutrition Society of India, American Society for Clinical Nutrition Government publications: NIN, ICMR publications, Food and Nutrition Board Registered Dietitians: in hospitals, public health dept., universities Nutrition textbooks: used in university nutrition courses, faculties of accredited universities

THANK YOU