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