Food - is any edible material that supports growth, repair, and

maintenance of the body.

- is any edible substance that we consume to fulfill our daily requirement of nutrition.

- is any edible substance (solid, liquid) that contains nutrients.

Nutrition - is the process by which body utilizes food for growth, maintenance and healthy living.

- a study of food, its composition, the amounts needed by the body and its effects on the body.

IMPORTANCE OF NUTRIENTS

1. To promote the physical and mental growth and development of human beings.

2. Building and repairing of tissues and cell damaged by infection and injuries

3. To provide energy for doing works.

4. To protect the human beings from infections and deficiency disorders.

NUTRIENTS

- are components of the food we eat that make body growth, maintenance and repair possible.

- Substances that can be digested and used by the body.

- When the nutrients digested and absorbed, it provide the building blocks that enable cells to make carbohydrates,
lipids, proteins, and nucleic acids, as well as provide energy we need to live.

MACRONUTRIENTS MICRONUTRIENTS
1. Carbohydrates 4. Vitamins
2. Fats/Lipids 5. Minerals
3. Proteins 6. Water
MACRONUTRIENTS

- Needed in large amounts and the major sources of the building materials, replacement parts and energy needs

of the cells.

- “Proximate Principles” because they form the main bulk of food.

- They contribute to the total energy intake as: Carbohydrates 60-80%, Proteins 7-15%, Fats 10-30%.

MICRONUTRIENTS

- Needed in small amounts and have functions other than being sources of energy or building materials.

- The quantity of nutrients required depends upon age, sex. Weight, physical activity and health status of the body.

DIET - is the food and drink that we consume. The foods we consume determine the nutrients available to our bodies.
Thus, our health depends directly on our diet.

Dietary Reference Intakes (DRI) - - Is the general term for a set of reference values used to plan and assess nutrient
intakes of healthy people.

- The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent)
healthy individuals in a group.
Recommended Dietary Allowances (RDA) - Defined as the daily dietary intake that is sufficient to meet the
requirements of nearly all individuals in a specific age and gender group.

- RDAs are one type of DRI. These are nutrient level set by the National Academy of Sciences that current research says
should meet the needs of almost everyone.

Adequate Intake (AI) - Established when evidence is insufficient to develop an RDA and is set at a level assumed to
ensure nutritional adequacy

- The average nutrient level consumed daily by a typical healthy population that is assumed to be adequate for the
population's needs.

- A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of
healthy people—used when an RDA cannot be determined.

Energy in the Diet

Estimated Energy Requirements (EER)- an important of every diet that refers to the average dietary intake that is
predicted to maintain energy balance for good health, normal weight individuals of a defined age, gender, weight,
height, and level of physical activity consistent with good health.

- It derives primarily from the energy- containing nutrients: the carbohydrates, lipids, and proteins.

Energy Deficiencies

Marasmus- Calorie deficiency which affects many of the world’s poor, particularly children. It is a wasting disease due to
starvation.

Obesity- Excess accumulated calories that characterized by an overabundance of fatty tissue and by many attendant
health problems.

Energy in the Diet

-Body Fats is very difficult to lose. To lose 1lb of fat, a 65-kg man would have to swim nonstop for about 10 hours, play
tennis continuously for about 8 hours, or run for 4 hours.

-Exercise alone is generally not sufficient to cure obesity, a change in diet is also necessary.

Simple Guidelines for successful and nutritionally dieting:

-Reduce calorie intake by only a moderate amount (a 500- kcal/day reduction causes a loss of about 1lb of fat per week),
and be prepared to continue the diet for a long time.

-Select foods carefully so that the diet contains adequate amounts of all nutrients.
-Think that the primary functions of any diet to maintain good health.

Essential Nutrients in Diet

Our body needs them to stay healthy and perform optimally.

 Carbohydrates
 Fats
 Proteins
 Vitamins and Minerals
 Water

Carbohydrates

Main Function: Provide energy (4 kcal/g)

-Major nutrient in most human diets because major source of dietary energy.

-Dietary carbohydrates are primarily the polysaccharides (starch and cellulose), disaccharides (lactose and sucrose), and
monosaccharides (glucose and fructose).

Sources:

● Starches: whole grains and foods made from those grains, such as whole-wheat bread, bulgur, barley, oatmeal, brown
rice, and cornmeal, cereals, roots and tubers such as potatoes, yarns and cassava.

● Sugars: white sugar, honey, glucose, sucrose.

● Cellulose: indigestible that contributes to dietary fiber. It absorbs water and provides dietary bulk.

Daily Requirements:

● Children: 60-250 grams

● Adolescents: 400 grams

● Men: 300-700 grams

● Women: 240-420 grams

Fats

Main Function: Provide backup energy (4 kcal/g)

● Our body uses fats for energy when carbohydrates aren’t available.

● Need fats as insulation, to help your body absorb fat- soluble vitamins, and to protect your organs.

● Dietary fats supplies essential fatty acids needed for growth and maintenance of the integrity of the skin, maintain our
body temperature, and support for many organs in our body.

Sources:

● Animal Sources: butter, fat of meat, fish oils.

● Vegetable Sources: nuts oil, ginger oil, mustard oil, coconut oil.

● liquid monounsaturated and polyunsaturated fats found in olive oil, canola oil, sunflower oil, soybean oil, corn oil,
nuts, seeds, and avocados, as well as fatty fish rich in omega-3 fatty acids.
Daily Requirements:

● Children: 27-39 grams

● Adolescents: 67-76 grams

● Men: 20-60 grams

● Women: 20-40 grams

Proteins

Main Function: Build and Repair Tissue (4 kcal/g)

-Act as the body’s main building blocks for tissues, such as muscle, skin, nails, bone, hair and body fluids and regulates
hemoglobin.

-Assist in many reactions in the body, including the production of enzymes, hormones, and antibodies,

-Dietary protein is to provide for the synthesis of nitrogen-containing molecules, such as nucleic acids, nerve
transmitters and many hormones.

Sources:

● Animal Sources: Milk, eggs, meat, fish, cheese.

● Vegetable Sources: cereals, beans, nuts, soya bean.

Daily Requirements:

● Infants: 1.5-2 grams

● Children: 21-40 grams

● Adolescents: 60-67 grams

● Men: 60 grams

● Women: 50 grams

Vitamins and Minerals

Main Function: Maintain Optimal Health

● Essential for good nutrition and that must be supplied in the diet.

● Essential for normal growth and development, and each one plays a unique role in helping to maintain optimal health.
For example, calcium and vitamin D are necessary for healthy bones, and the B vitamins help support the nervous
system,

Vitamins

● Vitamin A (Retinol)- suitable for the skin. Present in animal sources, such as liver, meat, fatty fish, eggs, and in the
plants such as green leafy vegetables, and bright yellow fruits.

● Vitamin D- protects the teeth and bones and defends against diseases. Commonly found in sunlight (ultra-violet ray)
and in the foods such as liver, egg yolks, butter and cheese.
Sources:

- Vitamin E (Tocopherol)- serves as antioxidant and for proper function of many organs in the body. Found in vegetable
oils, green leafy vegetables, nuts, whole grain and legumes.

-Vitamin K- helping to prevent blood clot and excessive bleeding, helping wounds to heal. Commonly found in fresh
green leafy vegetables, eggs.

-Vitamin B- have a role for making sure the body's cells are functioning properly. They help the body convert food into
energy (metabolism). Found in meat, cereals, yeast, nuts, cheese, eggs, fish,

-Vitamin C (Ascorbic Acid)- helps to increase the general resistance of the body to fight viruses and infections. Generally
found in Citrus fruits, tomatoes, and vegetables.

Minerals

-Vital to physical and mental development and protect the body against infections

-Major minerals (sodium, potassium and chloride) are responsible for maintaining the appropriate salt levels in body
fluids.

Water

Main Function: Enables vital bodily functions

-Involved in many of your body’s vital functions, and it distributes other essential nutrients to our cells.

- Solvent of Life, because you’ve probably heard that you can live for weeks without food but only days without water, it
is most important essential nutrient.

-A proper water balance is maintained through the control of water intake and water excretion. The kidney is the center
for control of water output.

-Water intake is controlled by the thirst sensation. We feel

thirsty:

a. As the body’s water stores are deplete, the salt concentration rises. Specific brain cells monitor this salinity.

b. As water drawn away from the salivary glands, the mouth feels dry.
-In normal diets, liquids provide about 1200-1500 mL of water per day. The remaining increment is derived from food
wish is about 700-1000 mL/day. Water losses vary and depend on the intake and the activity of the individual.

Nutrition Content Labelling

-Nutrition labels describe the nutrient content of a food and are intended to guide the consumer in food selection

-The nutrition information provided must be selected on the basis of consistency with dietary recommendations.

-The nutritional values of processed foods that exported on a package panel termed as Nutrition Facts.

-The more extensive the processing, the greater the nutrients loss.

Food Additives

-Various chemicals that are added to foods during processing.

Purposes:

● Enhance the nutritional value

● Serve as preservatives and antioxidants

● Emulsifiers and Thickeners

● Anticaking agents- an additive placed in powdered or

granulated materials, such as table salt or confectioneries,

to prevent the formation of lumps and for easing

packaging, transport, flowability, and consumption.

● Food and color enhancers

-How can we make sure that our diets contain enough of all needed nutrients?

-How can we make sure that our diet is balanced?

Nutritionists have divided foods into six groups:

1. Grains

2. Vegetables

3. Fruits

4. Milk Products

5. Meats and Beans

6. Oils

BALANCED DIET

- As one which contains a variety of foods in such quantities and proportions of macronutrients and micronutrients is
adequately met for maintaining health, vitality and general well-being.

- Some nutrients are healthful at lower levels but become toxic at higher levels.

A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten
each day from each of the basic food groups.

- After the food composing a balanced diet is eaten, it must be digested, absorbed and transported in order for the
proper nutrients to reach the cells.

- After digestion and absorption, the nutrients are transported to the cells by the blood and lymph systems. The liver
plays a vital role in controlling nutrient levels in the blood and in neutralizing toxic substances.

Human Digestion - Is a series of enzyme-catalyzed reactions by which large molecules hydrolyzed into small molecules
to be absorbed through the intestinal membranes.

- Food passes through the human digestive tract in the sequence:

Mouth - Esophagus - Stomach Small- Intestine Large Intestine

- Five Principal Digestive Juices (or fluids) that enter the digestive tract: Saliva, Gastric Juice, Pancreatic Juice, Bile,
Intestinal Juice
Human Digestion

Outline of the Digestive process:

Salivary Digestion- Food is chewed and mixed with saliva in the mouth and the hydrolysis of starch to maltose begins.
Saliva is secreted continuously but the rate of secretion is greatly increased by the sight and odor or even thought of
many foods. That’s what we called conditioned reflex.

Gastric Juice- When food is swallowed, it passes through the esophagus to the stomach. Food particles are reduced in
size and mixed with gastric juices until a material of liquid consistency known as Chyme.

Intestinal Digestion- Most of the digested food is absorbed from the small intestine. Undigested and indigestible
material passes from the small intestine to the large intestine where it is retained for varying periods of time before final
elimination of feces.

Absorption

● The process by which digested foods pass through the membrane linings of the small intestine and enter the blood
and lymph.

● An important factor in the absorption process is that the membranes of the intestine are selectively permeable, they
prevent the passage of most large molecules, but allow the passage of small molecules.

Liver Function

● Is the largest organ in the body, and it performs several vital functions:

1. Regulation of the concentrations of organic nutrients and sugar (glucose) in the blood

2. Removal of toxic substances from the blood or detoxification.