Nutrition PDF

NUTRITION It is necessary for an individual to consume more than 40 different nutrients in order to maintain good health. Because no single food source contains all of these nutrients, variety in one’s diet is essential. Eating wide variety of foods will help ensure adequate intake of carbohydrates...

NUTRITION It is necessary for an individual to consume more than 40 different nutrients in order to maintain good health. Because no single food source contains all of these nutrients, variety in one’s diet is essential. Eating wide variety of foods will help ensure adequate intake of carbohydrates, fats, proteins, vitamins, and minerals.  WHAT IS NUTRITION? Nutrition refers to the food intake, which is the key to any level of physical conditioning. It involves the nutrients that get into the body through the regular three meals and snacks.  WHAT IS NUTRIENT? It refers to the substance in food that provides structural or functional components or energy to the body.  WHAT IS ESSENTIAL NUTRIENT? Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its needs. THE FOOD GROUPS Contemporary health specialists consider the four basic food groups namely: Carbohydrate Protein- rich foods Fat- rich foods Vitamin and mineral- rich foods CARBOHYDRAT E Rich in bold foods. These are the energy giving foods. Rice, whole grain, flour, potatoes, cereals and seeds belong to this group. The main component of these food is starch, which is turned to sugar needed to produce PROTEIN- RICH FOODS These are the building blocks of the body as they build and repair body tissues. They also provide energy reserves when carbohydrate and reserves are used up. Sources of Protein Meat, fish, poultry, beans, milks and eggs. FAT- RICH FOODS Fats are needed for body lubricants and insulation. They protect the internal organs and provide essential fatty acids, but they are relatively inefficient in the production of energy. Healthy foods rich in Fats Avocados. Cheese. Dark chocolate. Whole eggs. Fatty fish. Nuts. Chia seeds. Extra virgin olive oil. VITAMIN AND MINERAL- RICH FOODS These are body regulator of metabolic process. Sources of most vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored in the tissue so that a daily intake of these foods should be practiced. A balance diet is made up of all the basic food groups so that the three meals (and snacks) can provide sufficient nutrients needed by the growing and active body. The quantity of food is considered in maintaining the weight of a student.  According to Department of Health (DOH), there are six (6) essential nutrients that the body needs to function properly. Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical process. The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins, minerals, and water. The primary sources of each nutrient are as follows. 1.Protein: meat, dairy, legumes, nuts, seafood and eggs 2.Carbohydrates: pasta, rice cereals, breads, potatoes, milk, fruit and sugar. 3.Lipids- (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood. 4. Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A,D,E and K. a) Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin). b) Grains and cereals are generally good sources of the B group vitamins and fiber. c) Full- fat dairy and egg yolks are generally sources of the fat soluble Vitamins A, D, and E. d) Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesized by gut bacteria. 5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all food contain some form minerals. a) Milk and dairy products are good source of calcium and magnesium. b)Red meat is a good source of iron and zinc. c) Seafood and vegetables (depending on the soil in which they are produced) are generally good source of iodine. 6.Water : As a beverage and a component of many foods. Especially vegetables and fruits. In many cases, water is “forgotten nutrient”. Although water does not provide energy to the body in the form of calories, it is a substance that is essential to the life. Among other things, water lubricant joints, absorbs shock, regulates body temperature, maintains blood volume, and transports fluids throughout the body, while comprising 60% of an individual’s body. Water-Soluble Vitamins Thiamine (Vitamin B1) Function: Part of an enzyme needed for energy metabolism; important to nerve function Source: Pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds Riboflavin (vitamin B2) Function: Part of an enzyme needed for energy metabolism; important for normal vision and skin health Source: Milk and milk products; leafy green vegetables; whole grain foods, enriched breads and cereals  Niacin (Vitamin B3) Function: Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health Source: Meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter Pyridoxine (vitamin B6) Function: Part of an enzyme needed for protein metabolism; helps make red blood cells Source: Meat, fish, poultry, vegetables, fruits  Folic Acid Function: Part of an enzyme needed for making DNA and new cells, especially red blood cells Source: Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains Cobalamin (Vitamin B12) Function: Part of an enzyme needed for making new cells; important to nerve function Source: Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods  Ascorbic Acid (Vitamin C) Function: Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption Source: Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit Fat-Soluble Vitamins Vitamin A (and its precursor*, beta-carotene) *A precursor is converted by the body to the vitamin. Function: Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Source: Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)  Vitamin D Function: Needed for proper absorption of calcium; stored in bones Source: Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Vitamin E Function: Antioxidant; protects cell walls Source: Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds  Vitamin K Function: Needed for proper blood clotting Source: Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria