1:INTRODUCTION

Nutrition Science: Nutrition is a branch of science: Nutrition is

the sum total of the processes involved in the taking in and the utilization of food substances by which growth, repair and maintenance of the body are accomplished. It involves ingestion, digestion, absorption and assimilation.

What do we need to know about nutrition? Why care about nutrition? What are the nutrients in food? What constitutes a nutritious diet? How do we know what we know about nutrition? How do people go about making changes?

2:A LIFETIME OF NOURISHMENT

We are what we eat: In a lifetime the changes we see in our body depends on our food intake.

Chosen foods have a cumulative effect Good health and poor health

Your body continuously renews itself: It is growth and changes

Best foods Support your body’s growth & maintenance

Malnutrition: due to lack of certain nutrients Deficiencies (Pellagra –vitamin B3) imbalances

(Beriberi- vit B1), rickets –Vit D, and excesses (Vit –A: weight loss, nausea)

3:THE DIET AND HEALTH CONNECTION

Our choice of diet for today & future affects health

Influential lifestyle habits: Socializing through Tobacco use, alcohol use, drugs etc.

Chronic diseases: diabetes, heart diseases, some kinds of cancer, dental diseases, loss of bone :Connection with poor diet

4:GENETICS AND INDIVIDUALITY

There are two main categories of diseases: Inherited & from nutrients

Genetics and nutrition affect diseases to varying degrees Genetics: Human genome is made of DNA with 99.9%= same,

0.1%= variation out of which only 2% code for proteins. More DNA related conditions like down syndrome, hemophilia and sickle-cell anemia are not reversible as they are inherited.

With proper nutrition several conditions can be prevented: Hypertension, Iron, vitamin, mineral deficiency etc. (see chart below)

Preventive

Non preventive

5:OTHER LIFESTYLE CHOICES

Other closely linked lifestyle choices to nutrition that affects health;

Tobacco & alcohol use: Body abuse Substance abuse: Mood altering substances like

drugs can cause weight loss, effects brain Physical activity: Lacking – calorie accumulation Sleep: deficiency disrupts sleep Stress: No desire to eat Environmental factors: Any kind of

environment: Changes in social circles. Example: moving from small town to big city vice versa.

6:THE HUMAN BODY AND ITS FOOD Our body uses energy

Energy that we consume indirectly from the sunSun- Plants- Food –Humans OR Sun-Plants -Humans

Energy moves from plants to Animals –animals store energy in the tissue –Humans consume energy

There are total six kinds of nutrients Four nutrients are organic in nature Three nutrients that provide energy : Carbohydrates,

Proteins & Fat Three nutrients that does not provide energy but are

essential to synthesize energy in the body are: Vitamins, minerals and water

Energy in the form of calories: What is calorie? Units of energy. Unit to measure the energy in food. Kilocalorie or calorie. (Amount of heat energy necessary to raise the temperature of a kg of water to 1 degree Celsius)

7:MEET THE NUTRIENTS

Human body & foodBoth food and human body are made of

same Same materials (see picture)

8:MEET THE NUTRIENTS

Energy-yielding nutrients Carbohydrates – 4 cal/g Fats – 9 cal/g Proteins – 4 cal/g

Vitamins and minerals: Provide no energy or supply no energy: Help cells

make energy Act as regulators ; balancing functions, energy

distribution

Scientists calculate the needs of nutrients in a human body based on age, life stage, gender and activity factors that matters

9:ELEMENTS IN THE SIX CLASSES OF NUTRIENTS

a: All of the B vitamins contain nitrogenb: Protein contains mineral sulfur , vitamin B12 contains cobalt

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11:CAN I LIVE ON JUST SUPPLEMENTS?

Supplements are elemental diets because they are: Administered to severely ill people

Remember: “Real food” is superior to supplements because they Interact with our body in a good way

Phyotochemical properties are natural – they add color, taste, aroma characters to real food.

Help to fight against disease: Antioxidants, flavanoids etc

Physical contributions: Human system comfortPsychological contributions: Taste, likings,

hormonal stimuli, look of the food etc.

12:THE ABUNDANCE OF FOODS TO CHOOSE FROM

Whole foods: These are basic foods. Basis of nutritious diet. Natural or farm foods, :These foods are existing from long time.

Recommended whole foods: Fruits & vegetables

Other types of foodsFast, processed, functional, staple, Enriched,

Medical, Nutraceutical foods

14: HOW, EXACTLY, CAN I RECOGNIZE A NUTRITIOUS DIET?

It depends on Five characteristicsAdequacyBalanceCalorie control

Intakes should not exceed need

Moderation Not abstinence

Variety foods

15: A GUIDE FOR BEHAVIOR CHANGE DURING DIET PROGRAM

Once you know your problem with food and want to go through a diet program then you need to change your behavior towards diet. Remember: Behavior change takes substantial effort

Six stages of change (See slide 16) Do an assessment and set up goal: First step is

realizing problem : obesity, anorexia….admitting “I have a problem” Realistic goals: For overweight people: Set a

reasonable goal Obstacles to change: Need to overcome this.

Competence: No knowledge or skill to make change Confidence: Loosing confidence /no capacity feeling Motivation: lacks motivation

16:STAGES OF BEHAVIOR CHANGE

17: A WAY TO JUDGE WHICH FOODS ARE MOST NUTRITIOUS: NUTRIENT DENSITY: UNDERSTANDING THIS IS IMPORTANT BEFORE YOU SELECT YOUR FOOD

Recommended Lower density food