Post on 03-Jun-2015
NUTRITION
By,
Abhishek Shah
EATING AN APPLE A DAY , KEEPS THE DOCTOR AWAY
“WHAT DOES SCIENCE SAY YOU SHOULD EAT?”
“…44 million people are clinically obese compared with 30 million a decade ago.”
Eating Plan: Eating abundant fruits, vegetables, whole grains, fish, chicken, and vegetable oils.
Evidence: 1,21,700 participants over 20yrs of research
WHAT IS NUTRITION?
THE STUDY OF HOW YOUR BODY USES THE FOOD THAT YOU EAT.
The value of nutrition is an important aspect, but is often neglected by the people in India.
Malnutrition occurs due to starvation.
During starvation the body uses up it’s resources.
In India many deaths occur due to malnutrition.
What is a NutrientA nutrient is a
chemical substance in food that helps to maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing.
No single food supplies all the nutrients the body needs to function.
Vitamins Minerals Water ProteinCarbohydrates
SugarsStarches
Cellulose
Fats
Classification of Nutrients
WHAT IS A CALORIE ?
A unit used to measure the ENERGY in a Nutrient.
CALORIES Calories is the energy that your body gets
from foods. Your body requires a minimum number of set
calories each day If you take in fewer calories than you burn:
you lose weight If you take in more calories than you burn:
you gain weight
CALORIES PER GRAM:Protein
Carbohydrates
Fat
1 Gram = 4 calories
1 Gram = 4 calories
1 Gram = 9 calories
Fruits Quantity Calories
Apple 1 53
Banana 1 42
Mango 1 135
Orange 1 43
Watermelon 1 31
Pear 1 96
Papaya 1 Half 39
Eggs Quantity Calories
Boiled 1 74
Fried 1 92
Omlet 1 90
Dairy Products Quantity Calories
Cheese 1(Slice) 65
Cow milk 1(Glass) 161
Ice-cream 2(Scoops) 161
Yoghurt 1(Cup) 170
Beans Quantity Calories
Chikpeas 1 268
Kidney Beans 1 224
Lentils 1 250
Food Quantity Calories
Rice/Biryani 1 Plate 458
White Bread 1 Slice 154
Wheat Bread 2 Slice 122
Vegetables Quantity Calories
Cabbage 1 16
Cauliflower 1 39
Carrot 1 33
Cucumber 1 39
Lady’s Finger 10 34
Spinach 1 06
NUTRIENTS THAT HAVE CALORIESWater
Proteins
Carbohydrates
Fats
NUTRIENTSWater the most essential nutrient (50-60% of body weight)Aids fluid and electrolyte balance
Transports molecules and cells
Major component of blood
NUTRIENTSHow much water is enough?
6-8 glasses = 64 oz.Water in food, tooUrine should be clear, light or bright yellow
Dark yellow urine is a sign of dehydration
PROTEINS
Proteins help build strong and healthy bones, muscles, tissue, and teeth.
It also helps make new blood cells, and protect important organs, such as your heart, brain, lungs, and your skin.
CARBOHYDRATES They are the starches and sugars found in
foods Potatoes, Pasta, and Bread Body’s Main preferred source of energy They are Classified into1) Simple2) Complex
FATS Fats are the most concentrated form of
energy, they are very thick substances that do not dissolve in water.
Fats in beef, pork, and egg yolks, and dairy foods are higher in saturated fat than in fish or chicken.
Unsaturated fat is liquid fat, but has been proven to reduce heart disease.
ESSENTIAL NUTRIENTS
VitaminsTrace mineralsMinerals
VITAMINS These are compounds that help regulate
digestion, and metabolism. Vitamins are needed in small amounts, so
they are called micronutrients. Vitamins do not have calories in them, but
some do give you energy.
oVitamins A, D, E, K
TRACE MINERALS Iron
Iron deficiency is the most common nutrient deficiencyAnemia results
Inability to produce oxygen-carrying hemoglobin
10 mg/day for men, 18 mg/day for women
Sources are beef, fish, poultry, eggs, peas and nuts
TRACE MINERALSOthers
Zinc—meats, fish, poultry, grains, vegetables
Manganese—most foodsCopper—meats, drinking waterIodine—iodized salt, seafood
MINERALS They are inorganic substances that the body
cannot manufacture but acts like workers regulating many important body functions.
One important mineral in the body is calcium it helps develop strong bones, and build strong teeth.
ABOUT OUR DAILY DIET
THE FOOD GUIDE PYRAMID
Safe Food Handling
Rules for Safely Handling Food:
a) Always wash your hands before handling or preparing foods
b) Wash all surfaces where food will be prepared
Safe Food Handling
Rules for Safely Handling Food:
c) Wash all cooking surfaces and utensils
d) Always rinse food that will be eaten raw
Safe Food Handling
Rules for Safely Handling Food:
e) Perishable foods must be kept refrigerated until prepared or served
Reason for a Hand Washing Program:
Many Students do not routinely wash their hands;
Hand washing is not conducted properly; and
Many students do not understand the importance
of hand washing.
How to wash hands:
Remove jewelry;
Wet hands with warm water (110º F);
Lather and rub using warm water;
Rinse;
Dry with disposable paper towels; and
Avoid recontamination.
When to wash arms and hands:
After touching bare human body parts other than clean
hands and clean exposed portions of arms;
After using the toilet room;
After coughing, sneezing, using a handkerchief or
disposable tissue, using tobacco, eating, or drinking;
After handling soiled equipment or utensils; and;
During food preparation, as often as necessary to remove soil and contamination and to prevent cross-contamination when changing tasks.
Variables which affect nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Aim for Fitness
1. Aim for a healthy weight
2. Be physically active each day
Build a Healthy Base3. Let the pyramid guide your choices
4. Choose a variety of grains daily, especially whole grains
5. Choose a variety of fruits and vegetables daily.
6. Keep food safe to eat.
Choose Sensibly7. Choose a diet that is low in
saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars9. Choose and prepare food with less salt