Food and Nutrition

Why do we eat?

Why do we eat?
Satisfy Habit Social

physiological needs

Influences Psychological Influences Sensory Appeal

What are our dietary needs?

Meet basic physiological needs

Body function Maintenance Temperature regulation

Growth Physical activity

Natural, unprocessed foods provide the best nutrition

What should our diet contain?

Essential Dietary components

Lipids (fats) Carbohydrates Proteins Vitamins Minerals Colour Flavour

Desirable

Food Components

Fats, Proteins and Carbohydrates are sometimes called the Macro components

They are required in large quantities and form the bulk of your food

Minerals and vitamins are the Micro components

They are required in small quantities (ranging from a few grams to a few milligrams/day) They are nevertheless essential to the proper functioning of the body

Carbohydrates

Carbohydrates are a major source of energy in our diet and are used in the body as a store of available energy CHO are stored in the liver and in muscles in the form of glycogen Daily caloric intake be 45 to 65% CHO CHO = 4 calories per gram

Carbohydrates

Carbohydrates are a major source of energy in our diet and are used in the body as a store of available energy There are three main categories of carbohydrate

Monosaccharides Oligosaccharides Polysaccharides

Monosaccharides

Monosaccharides are the basic building blocks of carbohydrates They have the general formula (CH2O)n Two common monosaccharides are glucose and fructose (fruit sugar) Both have the formula C6H12O6 The difference between them is in their structural arrangement

Oligosaccharides

Oligosaccharides are carbohydrates formed from the combination of a few monosaccharide molecules Of these some disaccharides are common. Common examples include;

Sucrose (glucose + fructose) Maltose (2 glucose) Lactose milk sugar (glucose + galactose)

Polysaccharides

Polysaccharides comprise a very large number of monosaccharide units combined together Polysaccharides include Starch Glycogen Cellulose Starch is a energy source of plant origin, glycogen is the animal equivalent and is our main internal energy source Cellulose is a structural polymer found in many plants. Cellulose is a significant component of food, but is not digestible by humans.

Types of CHO

Simple CHO (sugars)

Complex CHO (starches)

Types of CHO

Types of CHO

Simple CHO (sugars)

Sucrose, fructose, dextrose & maltose (natural simple sugar) Natural simple sugar fruit & Milk Corn sweetener, corn syrup, honey, cane sugar (processed and processed sugar )

Simple sugar should be limited to only 10%

Major sources added sugar among Malaysians

Soft drinks Cakes, cookies, pies Dairy desserts..ice cream Candy These refine sugars little nutritional value & 0 cal Excess sugar throws the entire body chemistry off balance Causes fatigue, weaken immune sys (6 hours after digestions) Processed food (hidden sugar)

Chocolate milk, ketchup, barbecue source, cereals & juice drink

12 ounce = 10 teaspoons of sugar

Low fat fruit yogurt (8 ounces) = 7 teaspoons of sugar

Complex CHO (starches)

Whole grain products are better for your health tah refined flours

Complex CHO (Starches)

Low cal Nutriotially dense, rich source of water, vit & minerals Provides steady amount of energy for many hours 35 55 % caloric intake

Fiber (Complex CHO)

Also supply fiber (important nut)

Not digested Fiber rich in vit & mineral Reducing risk the risk of heart disease, cancers & diabetes 30 grams Types of fiber

Insoluble fiber Soluble fiber

How much 30 grams of fiber?

3.6 grams fiber

.2 grams fiber

Whole grains vs refined flours

Whole grain consists 3 layer

Bran (outer layer) Endosperm (middle layer) Germ (core)

Nutritional powerhouses vs refined flour little nutritional value (diabetes types 2) Tips (healthier choices)

Whole wheat, whole oats, wheat bran, oat bran (first ingredient)

GI
The newest topics in nutrition GI = is a scale that measures the extent to which food affect blood-glucose level Quickly raises blood-glucose levels (high GI) GI diet causes obesity, type 2 diabetes, cancer & heart disease High GI diets = increase appetite Low GI diets = feeling of fullness Low GI (brown rice) = small rise blood sugar can help reduce fat storage.

High GI = 80

High GI = 103

Medium GI = 58

Medium GI = 66

Low GI = 29

High GI

GI = 80

GI = 95

Medium GI

GI = 64

Low GI
GI = 16 GI = 10

Low GI

GI= 10

GI= 15

Proteins

Proteins include the largest and most complex molecules known They are the main functional component of the body Proteins

Repair tissue Maintain chemical balance Antibodies Enzymes Energy

Sources of protein

Sources of protein

Essential amino Acids

Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Tryptohan valine

Nonessential Amino Acids

Alanine Arginine Asparagine Aspartic acid Cysteine Glumatic acid

Glutamine Glycine Proline Serine tyrosine

10 - 35 % of total daily calories

19 years old 130-Ib x 0.36 = 46.8 grams proteins daily 2 cups skim milk
180-Ib x .36 = 64.8 grams proteins daily 1 cup oatmeal 1 cup of macaroni and cheese

Sources of protein

Animal

Meat , fish, eggs, milk or dairy products (high cholesterol and fat) Legumes Whole grains Pasta Rice seeds

Plant food

Lipids

Fats Necessary for growth & healthy skin Transporting fats soluble vit in the body Linked to hormone regulation Store energy

Use as energy ...in the absence of CHO Produce toxic waste (ketone bodies) Causes fatigue, nausea and overtaxes the kidneys

Fats comprise a combination of three forms

Saturated Monounsaturated Polyunsaturated

20-35% fat

FATS CLASSIFICATION

Simple fat Compound fat Derived fat

Simple fat

Simple fat . glycoside + fatty acid

Simple fat :
Monoglyceride (glyceride + one fatty acid) Diglyceride (glyceride + two fatty acid) Triglyceride (glyceride + three fatty acid)

1. 2. 3.

Fatty acids divided into two : Saturated Unsaturated (monounsaturated dan polyunsaturated)

Saturated fatty acid

Unsaturated fatty acid

Compound Fat

Compound fat ---combination simple fat + chemicals

Phospholipids Glucolipids Lipoprotein

Derived Fat
Combination simple fat + compound fats. E.g Sterol (Cholesterol ). Sterol (no fatty acids)

FISH OIL

Fish oil

Eskimo & Asia (fishers) Diets 40% fats Eat a lot of fish (rich omega 3 fatty acids)

Omega 3 fatty acids (tuna, sardines, salmon)

Lowest heart disease in the world

Vitamins
2

categories Fat soluble

A,

D, E, K

Water
C

soluble

&B

Minerals
Inorganic substance that are critical to many enzyme functions in the body 2 groups of mineral

Macro mineral (100 mg daily)

Calcium, phosphorus, magnesium, potassium, sodium Smaller amount Iron , zinc, copper, fluoride, selenium

Micro mineral

Water
Forgotten nutrient But the most important nutrient Medium in which the other nutrients transported Helps rid body of waste, aids in metabolizing stored fat, control body temp 2/3 body weight

Ice cream ingredients

Balanced diets
A Healthy Diet

Eating a balanced diet

Eight guidelines for a healthy diet in 1990

Enjoy your food Eat a variety of different foods Eat the right amount to be a healthy weight Eat plenty of foods rich in starch

Dont eat too much fat Dont eat sugary foods too often Look after the vitamins and minerals in your food if you drink, keep within sensible limits

Dietary planning UK food plate

33% 33%

12%

8%

15%