Food Science & Nutrition Unit 3 PDF

unit.3 Over nutrition and Malnutrition, Nutrition programs in india Good nutrition Consuming food and nutrients and using them to function healthily Both cause and result of good or poor health Not the same as “food” and “nutrients” Food = products eaten or taken into the body that contai...

unit.3 Over nutrition and Malnutrition, Nutrition programs in india Good nutrition Consuming food and nutrients and using them to function healthily Both cause and result of good or poor health Not the same as “food” and “nutrients” Food = products eaten or taken into the body that contain nutrients for −Development, growth, and maintenance of tissues and cells −Resisting and fighting infection −Producing energy, warmth, and movement −Carrying out the body’s chemical fun Essential Nutrients Macronutrients −Carbohydrates −Fats (lipids) −Proteins Micronutrients −Vitamins −Minerals Water Essential Nutrient Food Products What local foods are rich in these essential nutrients? −Proteins −Carbohydrates −Fats and oils −Vitamins (water soluble and fat soluble) −Minerals (including iodine and iron) Energy Requirements Amounts needed to maintain health, growth, and appropriate physical activity Vary according to age, gender, and activity Met through an age-appropriate balanced diet Based on Basal metabolism: Energy needed for basic body functions Metabolic response to food: Energy needed to digest, absorb, and utilize food Physical activity: Work, rest, and play Physiology: Pregnancy, lactation, and maturation increase energy needs  Causes of Being Underweight Genetics: Some people may naturally have a high metabolism or smaller body frames. Poor diet or malnutrition: Insufficient calorie intake, poor nutrient quality, or disordered eating habits like anorexia. Chronic illnesses: Diseases such as cancer, diabetes, hyperthyroidism, and gastrointestinal disorders can result in weight loss. Mental Health Conditions: Anorexia nervosa: A serious eating disorder characterized by an extreme fear of gaining weight and restrictive eating habits. Depression or Anxiety: These conditions can suppress appetite, leading to reduced food intake and weight loss. Stress: Chronic stress can alter eating habits and metabolism, leading to weight changes. Infections: Chronic infections, like tuberculosis or HIV/AIDS, can cause significant weight loss. Medications: Certain drugs may suppress appetite or alter metabolism. Symptoms of Being Underweight Fatigue: Lack of energy due to insufficient calorie intake. Weakened immune system: Increased susceptibility to infections and illnesses. Hair loss: Thinning or loss of hair due to lack of essential nutrients. Irregular menstruation (in women): Hormonal imbalances may disrupt menstrual cycles, or periods may stop altogether (amenorrhea). Dizziness or fainting: Low blood pressure and glucose levels can cause dizziness. Cold sensitivity: Underweight individuals may feel cold more often because of low body fat. Brittle bones: Increased risk of osteoporosis due to insufficient calcium and vitamin D intake. Diseases Associated with Being Underweight Osteoporosis: Weakened bones, leading to a higher risk of fractures. Anemia: Iron or B12 deficiency can lead to low hemoglobin levels, causing fatigue and weakness. Heart problems: Being severely underweight can lead to irregular heartbeats (arrhythmias), low blood pressure, or even heart failure. Infertility: In women, low body weight can cause disruptions in the menstrual cycle, leading to difficulties in conceiving. Malnutrition: Deficiency in essential vitamins and minerals, leading to various health issues. Immunodeficiency: Weakened immune response makes the body more prone to infections and slower to heal from illnesses Treatment and prevention Nutritional Counseling: A registered dietitian or healthcare provider can help design a meal plan tailored to individual needs, ensuring that it includes all essential nutrients while encouraging healthy weight gain. Increasing Caloric Intake: High-Calorie Foods: Focus on healthy, calorie-dense foods such as nuts, seeds, avocados, lean meats, whole grains, and starchy vegetables. Healthy Fats: Incorporating more healthy fats, like those found in olive oil, fatty fish, and nut butters, can help increase calories without unhealthy foods. Frequent Meals: Eating small, frequent meals throughout the day is often easier than trying to consume large meals all at once. Exercise: Engaging in strength training or resistance exercises can help build muscle mass rather than just fat, which leads to a healthier weight gain. Supplements: Depending on any nutrient deficiencies, doctors may recommend vitamin and mineral supplements, such as calcium, vitamin D, and iron.Addressing Underlying Medical or Mental Health Conditions: If being underweight is caused by an underlying health condition, such as hyperthyroidism, diabetes, or an eating disorder, treating the condition is key to promoting healthy weight gain. For mental health conditions like anxiety or depression, therapy, counseling, or medications may be necessary to improve appetite and eating habits. In Severe Cases:Hospitalization: For people with severe malnutrition or those who have developed conditions like anorexia nervosa, hospitalization may be necessary to monitor health and ensure proper nutritional intake. Overnutrition Overnutrition refers to the intake of nutrients, especially calories, in amounts that exceed the body’s energy requirements. This typically results in excessive body fat accumulation and can lead to overweight or obesity. While nutrition is essential for maintaining good health, overnutrition can lead to various chronic health conditions, such as diabetes, heart disease, and certain cancers. Causes of Overnutrition Several factors can lead to overnutrition, including: Poor Diet: Consuming too many calorie-dense, nutrient-poor foods, such as processed and fast foods, sugary drinks, and snacks high in fats, sugar, and salt. Lack of Physical Activity: Sedentary lifestyles reduce energy expenditure, making it easier for excess calories to accumulate as fat. Emotional Eating: Stress, depression, or boredom can trigger overeating, particularly of unhealthy comfort foods. Socioeconomic Factors: Limited access to affordable, healthy foods and a greater reliance on cheap, calorie-dense options. Cultural and Social Influences: In some cultures, larger portions and frequent consumption of high-calorie foods are seen as normal or even desirable. Medications: Certain medications, such as corticosteroids and antidepressants, can increase appetite, leading to overeating. Genetic Factors: Some people may have genetic predispositions that affect their metabolism and appetite, making them more susceptible to overnutrition and obesity. Symptoms of Overnutrition Overnutrition can manifest through various symptoms: Weight Gain: The most common and obvious symptom, usually resulting in overweight or obesity. Excess Body Fat: Accumulation of fat in specific areas, such as the abdomen (visceral fat), is particularly harmful and increases the risk of health problems. Fatigue: Despite eating large quantities of food, overnutrition can lead to fatigue due to poor nutrient quality and lack of balanced vitamins and minerals. Shortness of Breath: Increased weight puts extra pressure on the respiratory system, making it harder to breathe, especially during physical activity. Joint Pain: Excessive weight can lead to discomfort or pain in weight-bearing joints, such as the knees, hips, and back. Swelling: Fluid retention, especially in the legs and ankles, is common in overweight individuals and may indicate heart or kidney issues. Frequent Infections: Overnutrition can weaken the immune system, increasing susceptibility to infections  Diseases Associated with Overnutrition Overnutrition increases the risk of developing numerous chronic diseases, including: Obesity: Defined by a BMI of 30 or higher, obesity is the most direct outcome of overnutrition. Type 2 Diabetes: Excessive calorie intake, especially from sugary and processed foods, can lead to insulin resistance and eventually diabetes. Cardiovascular Diseases: Hypertension (high blood pressure): Linked to excessive salt intake and obesity. Atherosclerosis: Caused by the buildup of fatty plaques in the arteries, leading to heart attacks or strokes. Metabolic Syndrome: A cluster of conditions (high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels) that increase the risk of heart disease, stroke, and diabetes. Liver Disease: Non-alcoholic fatty liver disease (NAFLD): Excess fat can accumulate in the liver, leading to inflammation and liver damage. Osteoarthritis: Excess weight puts stress on joints, increasing the likelihood of developing osteoarthritis. Gallstones: Overweight individuals are at a higher risk of developing gallstones due to the excess cholesterol in bile. Cancer: Increased risk of cancers such as breast, colon, kidney, and pancreas due to excessive body fat and poor dietary habits.  Prevention and Treatment of Overnutrition Prevention Preventing overnutrition involves a balanced approach to diet and lifestyle: Balanced Diet: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit intake of processed and fast foods, sugary drinks, and snacks high in salt, sugar, and unhealthy fats. Portion Control: Managing portion sizes helps prevent overeating. Using smaller plates and bowls can help control how much food is consumed. Regular Physical Activity: Engage in regular exercise, such as walking, running, swimming, or strength training, to help burn excess calories and maintain a healthy weight. Hydration: Drinking water before and during meals can help prevent overeating by promoting a sense of fullness. Mindful Eating: Paying attention to hunger and fullness cues and avoiding emotional or stress eating can help prevent overnutrition. Treatment Once overnutrition has led to health problems like obesity or chronic diseases, treatment becomes more comprehensive and often requires medical intervention. Dietary Changes: Caloric Restriction: Reducing overall calorie intake to match energy expenditure is essential for weight loss. Nutritional Guidance: Working with a registered dietitian or nutritionist to create a balanced meal plan that focuses on nutrient-dense foods. Exercise: Incorporating regular physical activity into daily life to promote weight loss and improve overall health. Both cardiovascular exercises (walking, swimming) and strength training can be beneficial. Behavioral Therapy: For those struggling with overeating or emotional eating, therapy or counseling can help address the psychological components of their eating habits. Medications: In some cases, medications may be prescribed to manage obesity, diabetes, or high blood pressure, especially when lifestyle changes alone are insufficient.