Nutrition

What is Nutrition?Nutrition is the relationship of food to the

well being of the human body.

What is Nutrition? Cont’d.It includes

the metabolism of foods,the nutritive value of foods,the qualitative and quantitative requirements for

food at different ages and developmental levels to meet physiological changes and activity needs,

the changes in nutrient and food requirements that accompany or assist in the reduced risks of degenerative conditions, and

the economic, psychological, social and cultural factors that affect the selection and eating of foods.

What Does Nutrition Do?All living things need food and water to live.Eating a well-balanced diet while getting

plenty of physical activity, maintaining a healthy weight, avoid smoking and controlling diseases such as heart disease and diabetes is the best approach to a healthy lifestyle.

“You are what you eat”?It is true that human body is really built from

the nutrients it gets from food: water, protein, fat, carbohydrates, vitamins and minerals. On average:60% of body weight is water,20% is fat, and20% is a combination of mostly protein plus

carbohydrates, minerals and vitamins.

Food Guide

Nutrition needsEach older adult has unique needs: so dietary

recommendations should be individualized.ENERGY: Energy requirements decrease with

age. Average caloric intake is 2000 Kcal/day for older men and 1600 Kcal/day for women. Health problem arises when intakes are less than 1500Kcal/day; supplementation is often needed for those who have a severely restricted caloric intake.

ProteinsProteins are made up of 22 amino acids of

which 13 are produced by the body. Remaining 9 are not made by body and are called essential amino acids. They need to be supplied from food sources.

Proteins-what do they do?Growth & maintenance of body tissues,Production of enzymes, hormones, blood,Acid-base balance, fluid & electrolyte

balance, transportation of lipids, vitamins, minerals and oxygen around the body.

How do we use protein?Our bodies make 13 amino acids. The

remaining 9 are to be supplied from outside sources; these are called essential amino acids.

It has been observed that on an average we need 1 gram protein per Kg bodyweight daily to remain healthy, since the body cannot store proteins.

Sources of proteinRice, Wheat, Lentils, Legumes, Nuts, BeansVegetables & milkMeat, Fish, Poultry, Egg

Protein DeficiencyThe tissues where protein is heavily used will

be weakened,Children will fail to grow properly,You will have digestive disorders due to non-

renewal of lining of digestive tract and will suffer from anemia due to non-generation of red blood cells,

It will cause muscle wasting, hair loss and fluid retention.

CarbohydratesThese are sugar compounds made by plants

when they are exposed to light.

Carbohydrates-TypesSimple-With one unit of sugar called

monosaccharide and two units of sugar called disaccharide like glucose & sucrose

Complex-Also known as polysaccharides such as grains, cereals, vegetables and fruits,

Dietary fiber-It is an indigestible form of carbohydrate. It is vital to the body in its role of regulating bowel functions, reducing the risk of intestinal problems and promoting feelings of fullness. Examples-Soluble-Fruits, oats, barley, legumesInsoluble-Wheat bran, cereals, vegetables.

What do carbohydrates do?Carbohydrates are the body’s most efficient

energy source.They keep muscles, brain and other organs

running smoothly.However if excess carbohydrates are

consumed, they are converted into fat.

Deficiency of carbohydratesIf sufficient carbohydrates are not consumed,

the deficiency is fulfilled by the body by utilizing available protein as an energy source. In that event the functions of protein will be jeopardized.

FATFat is a substance composed of lipids or fatty

acids and occur in various forms or consistencies.

It is an excellent form of fuel for energy.No more than 25-35% of total daily caloric

intake should come from fats (lipids).Mono- and poly-unsaturated fats to be used

and saturated fats to be avoided.Essential for Fat-soluble vitamins

FATSOlive oil is the best cooking oil.Considering affordability, the next best thing

is Rice bran oil which contains a large quantity of Omega 3 fatty acid that does tremendous good to the overall health by protecting from inflammations.

Other cooking oils contain lots of Omega 6 fatty acids that contribute to inflammation.

VITAMINSWhat are vitamins?Vitamins are organic, essential nutrients

required in varying amounts to perform specific functions that promote growth, reproduction, normal metabolism and maintenance of health & life.

What do vitamins do?Vitamins regulate metabolic processes,

control cellular functions and reduce the risk of degenerative diseases. However, each individual vitamin has its own daily requirements, food sources, functions, deficiencies and toxicity risks.

MINERALSWHAT ARE MINERALS?These are inorganic matter and constitute a

larger portion of the body than vitamins - up to five percent.

There are two classifications of minerals required for health: the macronutrient and the trace minerals. Although needed in small quantities, trace minerals are still essential for human survival.

What do minerals do?Minerals are essential in the diet, acting as

co-factors of enzymes (enzymes would not exist or function without minerals) and as organizers of the molecular structure of the cells and its membranes.

Examples of minerals: Calcium, Phosphorus, Iron, Sodium, Potassium, Magnesium, Manganese, Zinc, Chromium, Selenium, Silicon, Molybdenum, etc.

WATERWhat is water?Water is a colorless, tasteless and nearly

odorless liquid essential for plant & animal life. Our body is comprised of 60-70% water.

What does water do?Every cell in our body needs water to

carryout a variety of physiological functions, lubricating and cushioning organs, transporting nutrients, flushing out toxins from the body and participating in many normal chemical reactions.

How much water?How much water is needed depends upon the

age and muscle & fat content of the body. Muscle tissues have more water than fat tissue. Average male body has proportionately more muscle than the average female body; it also contains more water. For the same reason, a young body generally has more water than an older one.

How do I use water?It’s said that everyone should drink at least

eight(240ml) glasses of water per day and an active person should strive for more.

Here is where your water goes each day:850-1200 ml is lost in breath &perspiration600-1600 ml is lost in urine50-200 ml is lost in feces

Degenerative DiseasesWhat are Degenerative Diseases?These are the diseases that once they get into

a person, they cause steady degeneration over five, ten or twenty years and lead to death or to untold suffering.

These are not caused by any germ, bacteria or virus. These diseases include: Heart diseases, Diabetes, Cancer, Arthritis, Dementia, Macular Degeneration, Fibromyalgia, Obstructive Pulmonary Disease and many others.