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NUTRITION , NUTRIENTS AND BALANCED DIET
- 1. NUTRITION PREPARED BY; MISS RABIAKHAN BABER
- 2. TOPICS DISCUSSED INPPT What is nutrition Classes of nutrients What is calorie Caloric requirement of human body Balanced diet
- 3. NUTRITION Nutrition is thestudy of nutrients in food, how the body uses them, and the relationship between diet, health, and disease. Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body. Nutrition also focuses on how people can use dietary choices to reduce the risk of disease, what happens if a person has too much or too little of a nutrient, and how allergies work. Nutrients provide nourishment. Proteins, carbohydrates, fat, vitamins, minerals, fiber, and water are all nutrients. If people do not have the right balance of nutrients in their diet, their risk of developing certain health conditions increases.
- 4. CLASSES OF NUTRIENTS Thereare two major classes of nutrients which include Macronutrients *Carbohydrates *Fats *Proteins Micronutrients *Vitamins *Minerals
- 5. TYPES OF CALORIE Thereare two types of calorie: A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º A large calorie (kcal) is the amount of energy required to raise 1 kilogram of water by 1º C. It is also known as a kilocalorie.
- 6. CALORIES AND HEALTH Thehuman body needs calories to survive. Without energy, the cells in the body would die, the heart and lungs would stop, and the organs would not be able to carry out the basic processes needed for living. People absorb this energy from food and drink. If people consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems.
- 7. CALORIE REQUIREMENT ACCORDINGTO AGE, GENDER AND PHYSICALACTIVITY The United States government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.
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- 9. NUTRIENTS Macronutrients are requiredby the body in relatively large amounts; micronutrients are needed in minute amounts. Lack of nutrients can result in undernutrition, which can lead to deficiency syndromes
- 10. MACRONUTRIENTS Macronutrients constitute thebulk of the diet and supply energy and many essential nutrients. Carbohydrates, proteins (including essential amino acids), fats and water are macronutrients. Carbohydrates, fats, and proteins are interchangeable as sources of energy; fats yield 9 kcal/g, proteins and carbohydrates yield 4 kcal/g.
- 11. CARBOHYDRATES Dietary carbohydrates arebroken down into glucose and other monosaccharides. Carbohydrates increase blood glucose levels, supplying energy. Simple carbohydrates are composed of small molecules, generally monosaccharides or disaccharides, which increase blood glucose levels rapidly. Complex carbohydrates are composed of larger molecules, which are broken down into monosaccharides. Complex carbohydrates increase blood glucose levels more slowly but for a longer time.
- 13. PROTEINS Dietary proteins arebroken down into peptides and amino acids. Proteins are required for tissue maintenance, replacement, function, and growth. However, if the body is not getting enough calories from dietary sources or tissue stores, protein may be used for energy. As the body uses dietary protein for tissue production, there is a net gain of protein. During catabolic states (eg, starvation, infections, burns), more protein may be used than is absorbed, resulting in a net loss of protein. Of the 20 amino acids, 9 are essential amino acids (EAAs), they cannot be synthesized and must be obtained from the diet.
- 14. FATS Fats are brokendown into fatty acids and glycerol. Fats are required for tissue growth and hormone production. Basic structure of cell membrane Build cell membranes Carry fat soluble vitamins
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- 16. FIBER Fiber occurs invarious forms (eg, cellulose, hemicellulose, pectin, gums). It increases gastrointestinal motility, prevents constipation. Fiber is thought to accelerate the elimination of cancer-causing substances produced by bacteria in the large intestine
- 17. MICRONUTRIENTS Vitamins and mineralsrequired in minute amounts (trace minerals) are micronutrients.
- 18. WATER Water is considereda macronutrient because it is required in amounts of 1 mL/kcal (0.24 mL/kJ) of energy expended, or about 2500 mL/day. Needs vary with fever, physical activity, and changes in climate and humidity.
- 19. OTHER DIETARY SUBSTANCES Thedaily human diet typically contains as many as 1000 chemicals. Of these, only 300 are nutrients, only some of which are essential. However, many non nutrients in foods are useful. For example, food additives (eg, preservatives, emulsifiers, antioxidants, stabilizers) improve the production and stability of foods. Trace components (eg, spices, flavors, odors, colors, phytochemicals, many other natural products) improve appearance and taste.
- 20. NUTRIENTS AND THEIRQUANTITY/DAY NUTRIENT QUANTITY PER DAY Energy 8,700 kilojoules Protein 50 grams Fat 70 grams Carbohydrates 310 grams Sodium (salt) 2.3 grams Dietary Fiber 30 grams
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- 22. BALANCED DIET A balanceddiet includes foods from four groups and fulfills all of a person’s nutritional needs. Eating a balanced diet helps people maintain good health and reduce their risk of disease
- 23. WHY DO WENEED A BALANCED DIET A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy. A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake. By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.
- 24. BASIC 4 FOODGROUPS A healthful, balanced diet includes foods from these four groups: 1. Green leafy vegetables and fruits group 2. Cereal group ; Bread, rice, wheat, barley 3. Meat group ; Meat, fish, egg, pulses, nuts, etc 4. Milk group ; All dairy products
- 25. HOW TO PLANA BALANCED DIET 1. Age, sex and caloric requirement 2. Selection of nutrients from basic food groups 3. Economic status from Basic Food Groups 4. High-cost and low-cost diet
- 27. NUTRIENTS AND THEIRFUNCTION