Food Nutrition Reviewer PDF

**Micronutrients** are vitamins and minerals needed by the body in very small amounts. **Vitamins** - are a group of substances that are needed for normal cell function, growth, and development. A **vitamin deficiency** occurs when you do not get enough of a certain vitamin. Vitamin deficiency can...

**Micronutrients** are vitamins and minerals needed by the body in very small amounts. **Vitamins** - are a group of substances that are needed for normal cell function, growth, and development. A **vitamin deficiency** occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems. There are 13 essential vitamins. This means that these vitamins are required for the body to work properly. Vitamins are grouped into two categories: **Fat-soluble vitamins** are stored in the body\'s liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat. **Vitamin A -** helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. **Vitamin D** -- is also known as the \"sunshine vitamin,\" since it is made by the body after being in the sun. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of [calcium](https://medlineplus.gov/ency/article/002412.htm) and [phosphorus](https://medlineplus.gov/ency/article/002424.htm). **Vitamin E** - is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K. **Vitamin K** - is needed because without it blood would not coagulate normally. Some studies suggest that it is important for bone health. **Water-soluble vitamins** are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. Any leftover or excess amounts of these leave the body through the urine. They have to be consumed on a regular basis to prevent shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years. **Vitamin C** - [is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.](https://medlineplus.gov/ency/article/002403.htm) **Vitamin B1 (thiamine)-** helps the body cells change [carbohydrates](https://medlineplus.gov/ency/article/002469.htm) into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells. **Vitamin B2 (riboflavin)-** works with the other B vitamins. It is important for body growth and the production of red blood cells. **Vitamin B3 (niacin)-** [is a B vitamin that helps maintain healthy skin and nerves. It also has triglyceride-lowering effects at higher doses](https://medlineplus.gov/ency/article/002410.htm). **Pantothenic acid (B5)-** [is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.](https://medlineplus.gov/ency/article/002410.htm) **Vitamin B6 (pyridoxine)-** [helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more](https://medlineplus.gov/ency/article/002410.htm) [protein](https://medlineplus.gov/ency/article/002467.htm) [you eat the more pyridoxine your body requires.](https://medlineplus.gov/ency/article/002410.htm) **Biotin (B7)-** is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol. **Folate (folic acid or B9)-** works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as [spina bifida](https://medlineplus.gov/ency/article/001558.htm). Many foods are now fortified with folate in the form of folic acid **Vitamin B12 (cyanocobalamin)-** [like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the](https://medlineplus.gov/ency/article/002404.htm) [central and peripheral nervous systems](https://medlineplus.gov/ency/article/002311.htm)[.](https://medlineplus.gov/ency/article/002404.htm) Some vitamin-like nutrients are also needed by the body such as: **Choline**- [helps in normal functioning of the brain and nervous system. Lack of choline can cause swelling in liver.](https://medlineplus.gov/ency/article/002403.htm) **Carnitine**- [helps the body to change fatty acids into energy.](https://medlineplus.gov/ency/article/002403.htm) **Minerals** are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium. **MAJOR MINERALS**- Also Known as Macro --minerals, they are the vital to health. Required in the diet by more than 100mg per day. **TRACE MINERALS**- Also known as Micro-minerals, they are vital to health. Required less than 200mg per day. **CALCIUM** - 20-30% normally absorbed - For bone formation and teeth formation **PHOSPHORUS** - Bone and Teeth Formation: formation of dentin and enamel - Required for formation of Phospholipids-integral part of cell structure, act as intermediate in fat transport and metabolism - Required for carbohydrate metabolism-Glycogen phosphorylation by inorganic phosphorus **MAGNESIUM** - Is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables. - Magnesium helps in the formation of bones and teeth, regulation of blood pressure and blood sugar levels help in muscle recovery, and nerve regulation and also helps in the formation of various proteins and DNA. It also helps in mood regulation and plays a major role in various metabolic activities in the body. **SODIUM CHLORIDE** - The adult-100 g of sodium ion - Sodium is lost - urine & sweat that passed out in urine is regulated by the kidney but that lost by sweating is not controlled. **POTASSIUM** - The adult human body contains about 250 g of potassium Potassium is vaso active, increases blood flow and sustains metabolic needs of the tissue - Potassium supplements lower blood pressure, although the response is slow. TRACE MINERALS **IRON** - ingested is converted to Ferrous (absorbable) form by the help of reducing substances - Absorption takes place from Duodenum and upper jejunum **IODINE** - Takes place in intestine - Goitrogens interfere its absorption and utilization of lodine- may lead to Goiter - Most important dietary- cyanoglycosides & thiocyanates **FLOURINE** - 96% of the fluoride in the body is found in bones and teeth - Required for mineralization of bones and enamel formation **COPPER** - Primary sources of copper are animal and plant products **ZINC** - Component of \>300 enzymes - It is active in the metabolism of glucides and proteins - Required for the synthesis of insulin by the pancreas and for the immunity function. - Zinc is present in small amounts in all tissues. Zinc-plasma level is about 96µg per 100 ml for healthy adults, and 89 µg per 100 ml for healthy children. - Zn deficiency - is common in children from developing countries due to - lack of intake of animal food - high dietary phytate content - inadequate food intake - increased faecal losses during Diarrhea - Zinc supplementation in combination with oral rehydration therapy has been shown to significantly reduce the duration and severity of acute and persistent diarrhea - Balance diet - Portion Control - Regular Exercise - Stay Hydrated - Sleep - Mindful Eating - Consistency - Monitor Progress **Energy measurement-** In the context of health and fitness typically refers to the measurement of calories, which are units of energy. **Fat distribution** refers to how fat is stored in different regions of the body.It varies between individuals and is influenced by factors such as genetics, sex, hormones, and lifestyle. Types of Fat **Subcutaneous fat** - this is the fat stored just under the skin **Visceral Fat** -- This fat is stored deep within the abdominal cavity, surrounding internal organs like the liver, pancreas, and intestines. COMMOM PATTERNS OF FAT DISTRIBUTION: - Android (apple - shaped) - Gynoid (Pear- shaped) - Even Distribution FACTORS INFLUENCING FAT DISTRIBUTION - Genetics - Hormones - Age - Stress - Lifestyle **Eating disorder** - are serious mental health conditions characterize by unhealthy and often dangerous eating behaviors and attitudes toward food, body, weight, and shape. COMMON TYPES OF EATING DISORDER: - **Anorexia Nervosa** - (often called anorexia) is an eating disorder and serious mental health condition. - **Bulimia Nervosa** - is an eating disorder that causes you to eat large amounts of food at one time (binge) and then get rid of it (purge). - **Binge Eating Disorder (BED)** - is a serious mental health condition. It affects people of all ages and from all backgrounds, and is the most common eating disorder in Australia. - **Avoindant/Restrictive Food Intake** - is a fairly new eating disorder. Children with ARFID are extremely selective eaters and sometimes have little interest in eating food. - **Orthorexia Nervosa** - is perhaps best summarized as an obsession with healthy eating with associated restrictive behaviors. CAUSES AND RISK FACTORS - Genetics - Psychological Factors - Cultural and Social Influences - Biological Factors **Meal planning** is the advanced planning of the menu for the next few days, or even the entire month. Complete meal planning involves planning the meals to be prepared, as well as the items needed to be purchased to prepare them. 5 steps to meal planning - List of groceries/menu - Weekly Menu/Monthly Menu - Time - Flexibility - Menu Creation **Meal preparation** involves preparing meals ahead of time. This practice may occur among people who desire to lose weight, gain muscle mass, or maintain a healthy lifestyle. 5 Steps to easier Meal Preparation - start with a clean kitchen - Check the refrigerator for items that may go with the meal - Put all the food on the counter that you need and determine the order to start each item. - Start to clean (again). - Heat the pan/s and start assembling mis en place (food that is chopped and ready to cook) and start cooking. **TIPS ON TRAINING CHILDREN TABLE MANNERS** - Include them in family meals as often as you can. - Encourage them to follow good examples. - Give praise them when they attempt to ask politely for food to be passed to them. - Allow them to help in preparing and join in the excitement of sharing with a special meal. - Do not be drawn to arguments during mealtimes to provide a more relaxed eating environment. - Violent behavior during meals may become a \"weapon\". - for the children to use to either gain attention or express anger, distress and other emotions. HOW TO MAKE A CHILD EAT PROPERLY - Make a wide variety of nutritious foods available in the house - Involve children in food shopping and preparing meals - Discourage eating meals or snacks while watching TV - Plan snack - Encourage children to choose water as their beverage Here are 19 tips for eating healthier when you're on a budget. **Grocery shopping tips** 1. **STICK TO YOUR GROCERY LIST** 2. **DON'T SHOP WHEN YOU'RE HUNGRY** 3. **BUY WHOLE FOODS** 4. **AVOID BUYING HIGHLY PROCESSED FOOD** 5. **STOCK UP ON SALES** 6. **SHOP FOR PRODUCE THAT'S IN SEASON** 7. **BUY IN BULK** 8. **USE COUPONS WISELY** **Inexpensive alternatives** 9. **BUY GENERIC BRANDS** 10. **BUY CHEAPER CUTS OF MEAT** 11. **BUY FROM CHEAP, ONLINE RETAILERS** 12. **REPLACE MEAT WITH OTHER PROTEINS** 13. **BUY FROZEN FRUITS AND VEGETABLES** 14. **APPRECIATE LESS EXPENSIVE FOODS** **At-home tips** 15. **PLAN YOUR MEALS** 16. **COOK AT HOME** 17. **COOK LARGE PORTIONS AND USE YOUR LEFTOVERS** 18. **GROW YOUR OWN PRODUCE** 19. **PACK YOUR LUNCH** **The Pinggang Pinoy** is literally a \"plate\" that serves as a visual guide for Filipinos. It presents the right amount and the right types of food that should be consumed in every meal. PINGGANG PINOY FOOD GROUPS - **Go Foods** are high in carbohydrates, which provide energy to support physical activity and overall vitality. Go foods comprise one third (1/3) of the Pinggang Pinoy. ( Pampalakas at pampasigla ) - **Grow foods** are high in protein that help build and repair body tissues and support overall growth and maintenance. These foods are rich in protein and comprise one sixth (1/6) of the Pinggang Pinoy. ( Pampatangkad at pampabuo ng katawan ) - **Glow foods** are rich in a variety of vitamins and minerals that help maintain healthy skin and promote general well-being. Glow foods comprise one half (1/2) of the Pinggang Pinoy. ( panlaban sa sakit at pampatibay ng buto at ngipin ) **Water** - drink lots of water everyday for adequate hydration. - Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay. **COLORS OF PINGGANG PINOY** - ORANGE: CHILDREN (3-12 YEARS OLD) - BLUE: ADOLESCENTS (13-18 YEARS OLD) - BROWN: ADULTS (19-59 YEARS OLD) - RED: ELDERLY (60 YEARS AND ABOVE) - GREEN: PREGNANT AND LACTATING WOMEN **NUTRITIONAL-RELATED LAWS, GUIDELINES, AND POLICIES** \- refer to the legal regulations, recommended practices, and formal strategies designed to promote healthy eating, ensure food safety, and improve public health, particularly in areas like schools, workplaces, and communities. \- **nutrition in school** context is the process of learning about the food and nutrients that the body needs to grow, stay healthy, and perform well in daily activities. It includes understanding what types of foods are necessary for energy, growth, and overall health, and how to make healthy food choices. 1. **Importance of School Nutrition** - **Boosts Academic Success** - healthy meals improve energy, focus, and learning. - **Supports Growth** - proper nutrition aids physical development and immunity. - **Prevents Health Issues** - balanced diets reduce obesity and chronic disease risks. - **Encourages Healthy Habits** - schools teach lifelong healthy eating practices. - **Balanced Meals** - include fruits, vegetables, whole grains, lean proteins, and dairy. - **Nutritional Standards** - meet calorie and nutrient guidelines for student needs. - **Access to Water** - promote clean drinking water over sugary beverages. - **School Meal Programs** - provide affordable, nutritious lunches and breakfasts. - **Nutrition Education** - teach students about healthy eating and active living. - **Food Regulations** - limit unhealthy snacks and sugary drinks on school grounds. **4. Challenges** - **Funding Issues** - budget limits affect meal quality. - **Food Resistance** - students may prefer processed foods over healthier options. - **Access Problems** - some schools face challenges in sourcing fresh ingredients. - **Community Engagement** - involve parents and local groups in promoting good nutrition. - **School Gardens** - grow fresh produce to educate and feed students. - **Diverse Meals** - offer culturally inclusive and appealing food choices. **Food Fortification** - The addition of essential nutrients to foods that may not naturally contain them (e.g., adding iodine to salt). **Food Enrichment** - The restoration of nutrients lost during food processing (e.g., adding B vitamins back to refined flour). Examples of Fortified/Enriched Foods - **Iodized Salt** - prevents iodine deficiency and goiter. - **Fortified Cereals** - include added vitamins and minerals like iron, zinc, and folic acid. - **Vitamin D-Fortified Milk** - helps prevent rickets and supports bone health. - **Enriched Flour** - restores nutrients like iron and B vitamins lost in milling. BENEFITS - **Cost-Effective** - Reaches large populations through staple foods. - **Simple to Implement** - Does not require significant behavior changes. - **Reduces Disease Burden** - Addresses deficiencies that lead to conditions like anemia and neural tube defects. CHALLENGES - **Over-Consumption Risk** - excess intake of fortified nutrients can cause health issues. - **Access Inequality** - fortified foods may not reach rural or low-income areas. - **Consumer Awareness** - lack of knowledge about fortified/enriched foods can limit their impact. Strategies for Success - **Policy Support** - governments can mandate fortification of staple foods. - **Public Education** - raise awareness about the benefits of fortified foods. - **Monitoring and Regulation** - ensure nutrient levels are safe and effective. NUTRITION LABELING - refers to the information provided on packaged food products that helps consumers make informed choices about their diet. COMPONENTS COMMONLY FOUND ON A NUTRITION LABEL **1. Serving Size** - Specifies the portion of the product that the nutritional information applies to. - Helps standardize comparisons between products. **2. Calories** - Indicates the total energy provided by one serving of the product. **3. Macronutrients** - Total Fat - Includes information on saturated fat, trans fat, and sometimes unsaturated fats. **4. Micronutrients** - Lists vitamins and minerals, such as Vitamin D, calcium, iron, and potassium, often expressed as a percentage of the daily recommended intake. **5. Percent Daily Values (%DV)** - Indicates how much of a nutrient a serving contributes to the recommended daily intake, based on a 2,000-calorie diet (or a similar standard). NUTRITION-RELATED LAWS **1. The Republic Act No. 10215 - The Philippine Food Fortification Act of 2009** - The Philippine Food Fortification Act of 2009 mandates the fortification of staple foods like rice, flour, and cooking oil with essential vitamins and minerals to combat micronutrient deficiencies (such as iron, iodine, and vitamin A) that contribute to widespread health problems in the country. **2. Republic Act No. 10611 - The Food Safety Act of 2013** - The Food Safety Act of 2013 establishes a comprehensive food safety regulatory framework, aimed at ensuring that food products are safe for consumption and do not pose a risk to public health. **3. Republic Act No. 10611 - The Food Safety Act of 2013** - The Food Safety Act of 2013 establishes a comprehensive food safety regulatory framework, aimed at ensuring that food products are safe for consumption and do not pose a risk to public health. **4. The National Nutrition Council (NNC)** - The National Nutrition Council (NNC) is the government agency responsible for setting nutrition standards, developing national nutrition policies, and coordinating nutrition programs in the Philippines. **5. Republic Act No. 8976 - The Food Fortification Law (2000)** - The Food Fortification Law of 2000 is another critical piece of legislation that mandates the fortification of specific food products with essential nutrients to help prevent nutritional deficiencies.