LAS202 Sustainable Food Systems Module 2 Lesson 1 PDF

LAS202 Sustainable Food Systems MODULE 2 Food and Public Health Lesson 1 Nutrients and Public Health  Importance of Essential Nutrients Essential nutrients are compounds that the body cannot synthesize on its own or in sufficient quantities. These nutrients must be obtained from th...

LAS202 Sustainable Food Systems MODULE 2 Food and Public Health Lesson 1 Nutrients and Public Health  Importance of Essential Nutrients Essential nutrients are compounds that the body cannot synthesize on its own or in sufficient quantities. These nutrients must be obtained from the diet. They are crucial for growth, disease prevention, and overall health. Categories of Essential Nutrients Macronutrients: Micronutrients: Carbohydrates Vitamins Proteins Minerals Fats Water  Energy-Yielding Nutrients Nutrients that the body can use as energy source: Carbohydrates, Fats (Lipids), Proteins Nutrient Energy Carbohydrate 4 Cal/g (Kcal/g) Protein 4 Cal/g (Kcal/g) Fat 9 Cal/g (Kcal/g) Alcohol: 7 Cal/g but alcohol is not considered a nutrient Water, Vitamins, and Minerals do not yield energy (Wardlaw & Smith, 2009) How Many Calories? Plain Greek Yoghurt Average per 100g Protein (g): 8 Fat (g): 2 Carbohydrates (g): 4 Calcium (mg): 112 Sodium (mg): 85  Calculating calories How many calories in a typical deluxe hamburger sandwich? -Carbohydrate: 39 grams (39 x 4= 156 kcal) -Fat:32 grams (32x 9= 288 kcal) -Protein: 30 grams (30 x 4= 120 kcal) Total calories=156+288+120=564 kcal  Macronutrients Carbohydrates: Main energy source (e.g., grains, fruits, vegetables) Proteins: Build and repair tissues (e.g., meat, beans, nuts) Fats: Energy storage and cell function (e.g., oils, butter, avocados) CARBOHYDRATES  Carbohydrates Common essential nutrient eaten regularly, accounting for up to 80% of the diet in developing countries Key source of energy in our diet, 4 kcal/g The body breaks down CHO into glucose. Carbohydrates http://faostat.fao.org/. Effect of Low Carb Diet on Health A sudden, significant reduction in carbs can lead to short-term side effects like constipation, headaches, and muscle cramps. Severe carb restriction may lead to ketosis, where the body burns fat for energy, causing bad breath, headaches, fatigue, and weakness. The long-term health risks of a low-carb diet are uncertain, but potential issues include nutrient deficiencies and digestive problems. Effect of High sugar diets on health Replace nutrient-dense foods in the diet Promote obesity Cause and worsen diabetes Increase heart disease risks Cause dental caries MAX 10% of calories should be from simple sugars PROTEINS Proteins Main structural constituents of the cells and tissues of the body. Muscles and organs are largely made of proteins. Proteins are found in animal and plant foods.  Proteins Proteins are necessary for: Growth and development of the body; Body maintenance Repair and replacement of damaged tissues; Proteins function as building blocks for ✓ bones, muscles, cartilage, skin, and blood. ✓ enzymes, hormones, and vitamins. 1g of protein yields 4cal. Protein Needs Age Body size Pregnancy & Illness or immuno- Needs decrease as Larger body lactation compromised state age increases. size/weight requires Higher protein intake Higher protein intake more protein is needed is needed Protein Needs Recommended Dietary Allowance (RDA): Adults Children Athletes 0.8g/kg/day 2.2g/kg/day 1.2 to 2.0g/kg/day (15-20% of total daily calories) depending on training intensity. Protein should be distributed evenly throughout the day and consumed after workouts.  Extra Proteins Consuming extra protein can increase blood lipids and the risk of heart disease, as many high-protein foods are rich in total and saturated fats. Excess protein intake can strain the kidneys, posing an additional risk for those predisposed to kidney disease. Signs and Symptoms of Protein Deficiency Edema Skin, hair and nail problems Loss of muscle mass High risks of bone fractures Stunted growth in children Increase severity of infections Global burden of protein-energy malnutrition 2044 1990 2019 FATS  Fats Fats have various functions: ✓ Give you energy ✓ Keep your body warm ✓ Build cells ✓ Protect your organs ✓ Help your body absorb vitamins from foods ✓ Make hormones that help your body work the way it should. ✓ Provides full satiety They provide 9 kcal per gram, making them a dense source of energy.  Types of Fats Unsaturated Saturated Trans ✓ Lower blood cholesterol levels ✓ Increase LDL ✓ Increase LDL/decease HDL ✓ Reduce inflammation ✓ Prevent arrhythmia. ✓ Increases risk of heart disease ✓ Increase risks for heart disease, stroke, and type 2 diabetes. Found in plant-based food such Found in animal products such as Found in hydrogenated vegetable as seeds, nuts, and oils and cold- meat and dairy. oils, baked goods such as water fish Coconut and palm oil crackers, biscuits and pies LDL: transports cholesterol from the liver to tissues (bad cholesterol HDL: transports cholesterol from tissues to liver (good cholesterol) Water  Water Necessary for survival Water helps move foods and nutrients through our bodies; aids in digestion Need approximately 2.5 liter daily. Sources: fruits, veggies, soups, juices, & dairy products. VITAMINS & MINERALS Micronutrients They include vitamins and minerals required in very small amounts. Micronutrients do not provide energy but are essential in energy-producing reactions. Most micronutrients cannot be synthesized by the body. They are crucial for producing enzymes, hormones, and other substances necessary for growth and development. Micronutrients are vital for health; deficiencies can cause severe and life-threatening condition. Over-supplementation of micronutrients can result in toxicity.  Micronutrients Vitamins Minerals Organic Inorganic 2 types: Key minerals include iron, calcium, magnesium, Fat soluble Vitamins: A,D,E,K zinc, and iodine. Water Soluble vitamins: C, and B vitamins Important for various bodily functions, including Important for biochemical processes and metabolism, immunity, and cell and tissue repair formation of cells and tissues.  Supplementation Individuals who may require vitamin supplements include pregnant or breastfeeding women, heavy alcohol consumers, drug users, and the elderly. Consuming large doses of vitamins and mineral supplements can be harmful and lead to toxicity.  Conclusion Good nutrition is essential for health and well-being. Daily well-balanced diets should include foods containing essential nutrients and meeting energy requirements. Inadequate nutrition can lead to PEM and vitamin and mineral deficiencies such as anemia.