FOOD AND NUTRITION

Discussion Nutrition is how food affects the health of the body. Food is essential
as it provides vital nutrients for survival, and helps the body function and
stay healthy. Food is comprised of macronutrients including protein,
carbohydrate and fat that not only offer calories to fuel the body and give it
energy but play specific roles in maintaining health. Food also supplies
micronutrients (vitamins and minerals) and phytochemicals that don't
provide calories but serve a variety of critical functions to ensure the body
operates optimally.

FOOD
 It is anything eaten, digested and absorbed into our body that keeps us
strong and healthy.
 It is a substance taken in and assimilated by human to keep them alive
and enable them to build and repair body tissues.
 It is any substance, organic or inorganic, when ingested or eaten,
nourishes the body by building and repairing tissues, supplying heat and
energy, and regulating bodily processes.

NUTRITION
 It is the study of the food that a person eats and the way the human body
uses that food.

Eating the right amount and kinds of food positively affects health,
energy, appearance, and the way a person feels. There are a wide variety of
foods that provide the necessary nutrition, taste good, and are convenient.

DEFINITION OF TERMS

 FOOD NUTRIENTS are the substances that enrich the body. They build
tissues, give energy and regulate body processes.
 HEALTH is the general condition of the body and mind as to give vigor
and soundness. It is the freedom from diseases or the absence of ailments.
 MALNUTRITION is a condition of the body resulting from lack of one or
more essential nutrients of from excessive nutrients supple to the point
of being harmful.
 ADEQUATE DIET is important because the ability of the body to function
well is dependent on the nutrient found in the food eaten.
 BALANCE DIET is a good adequate diet. It yields daily nutrients in the
proper amounts and proportion required by the body.

FOOD NUTRIENTS AND THEIR FUNCTIONS

Based on the amount of the nutrients that each person needs to

consume on a daily basis, these nutrients are categorized into two groups.
These are macronutrients, which should be consumed in fairly large amounts,
and micronutrients, which are only required in small amounts.
MACRONUTRIENTS
‘Macro’ means large; as their name suggests these are nutrients which
people need to eat regularly and in a fairly large amount. They include
carbohydrates, fats, proteins, fiber and water. These substances are needed
for the supply of energy and growth, for metabolism and other body functions.
Metabolism means the process involved in the generation of energy
and all the ‘building blocks’ required to maintain the body and its functions.
Macronutrients provide a lot of calories but the amount of calories
provided varies, depending on the food source. For example, each gram of
carbohydrate or protein provides four calories, while fat provides nine calories
for each gram.

MICRONUTRIENTS
As their name indicates (‘micro’ means small). These are substances
which people need in their diet in only small amounts. These include minerals
and vitamins.
Although most foods are mixtures of nutrients, many of them contain
a lot of one nutrient and a little of the other nutrients. Foods are often grouped
according to the nutrient that they contain in abundance.

DIFFERENT MACRONUTRIENTS
If people are to stay healthy they must eat a mixed diet of different
foods which contain the right amount of nutrients.

1. CARBOHYDRATES
Carbohydrates are referred to as. They provide energy in the form of
calories that the body needs to be able to work, and to support other
functions.
Carbohydrates are needed in large amounts by the body. Indeed, up to
65% of our energy comes from carbohydrates. They are the body’s main
source of fuel because they are easily converted into energy. This energy is
usually in the form of glucose, which all tissues and cells in our bodies readily
use.
For the brain, kidneys, central nervous system and muscles to function
properly, they need carbohydrates. These carbohydrates are usually stored in
the muscles and the liver, where they are later used for energy.
The main sources of carbohydrates are bread, wheat, potatoes of all
kinds, maize, rice, cassava, pasta, macaroni, banana, sweets, sugar cane,
sweet fruits, and honey. Other foods like vegetables, beans, nuts and seeds
contain carbohydrates, but in lesser amounts.
Classification of Carbohydrates
Based on the number of sugar units, carbohydrates are classified into
three groups; these are monosaccharides, disaccharides and
polysaccharides.
Monosaccharides and disaccharides are referred to as simple
sugars or simple carbohydrates that our body can easily utilize. For this
reason, people with diabetes mellitus shouldn’t eat too many of these
carbohydrates. Examples include sugar, honey, sweet fruits and sugar cane.
Polysaccharides are called complex carbohydrates and they need to be broken
down into simple sugars to be used by our body. They can be consumed by
diabetic patients without restriction. Examples include starch and cellulose.
2. PROTEINS
About 10–35% of calories should come from protein. Proteins are
needed in our diets for growth (especially important for children, teens and
pregnant women) and to improve immune functions.
They also play an important role in making essential hormones and
enzymes, in tissue repair, preserving lean muscle mass, and supplying energy
in times when carbohydrates are not available.
Pregnant women need protein to build their bodies and that of the
babies and placentas, to make extra blood and for fat storage. Breastfeeding
mothers need protein to make breastmilk.
The main sources of proteins are meats, chicken, eggs, breastmilk,
beans, ground nuts, lentils, fish, cheese and milk. All animal foods contain
more protein than plants and are therefore usually better sources of body
building foods. However, even though plant proteins are usually not as good
for body-building as animal proteins, they can become more effective
nutritionally when both are mixed with each other.

3. FATS AND OILS

Fats and oils are concentrated sources of energy and so are important
nutrients for young children who need a lot of energy-rich food.
Fats can also make meals tastier and satisfying. Fat is found in meat,
chicken, milk products, butters, creams, avocado, cooking oils and fats,
cheese, fish and ground nuts.

Classification of Fats
Fats are classified into saturated and unsaturated fats.
Saturated fats are usually solid at cool temperatures. Eating too much
saturated fat is not good for a person’s health, as it can cause heart and blood
vessel problems.
Unsaturated fats are usually liquid at room temperature. These types
of fats are healthy fats. Examples include fats from fish, oil seeds (sesame and
sunflower), maize oil and ground nut oil and breastmilk.
As a general rule, plant sources of fats are better for a person’s health
than the animal sources, because animal fats contain more saturated fats.

4. WATER
Almost every part of the body contains large amounts of water. People
can live without solid food for a few weeks, but we cannot live without water
for more than a few days.
Water is essential for life. We need water for a number of reasons:
 For the body to make cells and fluids such as tears, digestive juices and
breastmilk
 For the body to make sweat for cooling itself
 For essential body processes — most take place in water
 For keeping the lining of the mouth, intestine, eyelids and lungs wet and
healthy
 For the production of urine, which carries waste from the body.

5. FIBER
Fiber is a mixture of different carbohydrates which are not digested like
other nutrients but pass through the gut nearly unchanged. Foods rich in
fiber are ‘kocho’; vegetables like cabbage, ‘kosta’, carrots, cassava; fruits like
banana and avocado; peas and beans; whole-grain cereals like wheat flour
and refined maize or sorghum.
Fiber should be included in the diet for the following reasons:
 Fiber makes food bulky or bigger — this can help a person who is
overweight to eat less food
 Fiber makes the feces soft and bulky; this can help prevent
constipation
 Fiber slows the absorption of nutrients, so it helps nutrients to enter
the blood stream slowly. This is important for patients with diabetes
mellitus.

DIFFERENT MICRONUTRIENTS

1. VITAMINS
Vitamins are groups of related substances present in small amounts in
foodstuffs and are necessary for the body to function normally. Vitamins are
also called protective foods.
They are grouped together because, as their name implies, they are a
vital factor in the diet.

Classification of Vitamins
Vitamins are classified into two groups:
Fat soluble vitamins (vitamins A, D, E and K) are soluble in fats and
fat solvents. They are insoluble in water. So these are utilized only if there is
enough fat in the body.
Water soluble vitamins (vitamins B and C, and folic acid) are soluble
in water and so they cannot be stored in the body.

Functions and sources of vitamins

Vitamins Function Food sources
Vitamin A Night vision Breastmilk, tomatoes, cabbage,
Healing epithelial* cells lettuce, pumpkins
Normal development of Mangoes, papaya, carrots
teeth and bones Liver, kidney, egg yolk, milk,
butter, cheese cream
Vitamin D Needed for absorption of Ultra violet light from the sun
calcium from small Eggs, butter, fish
intestines Fortified oils, fats and cereals
Calcification* of the
skeleton
Vitamin K For blood clotting Green leafy vegetables
Fruits, cereals, meat, dairy
products
B Metabolism of Milk, egg yolk, liver, kidney and
complex carbohydrates, proteins heart
and fats Whole grain cereals, meat, whole
bread, fish, bananas
Vitamin C Prevention of scurvy* Fresh fruits (oranges, banana,
Aiding wound healing mango, grapefruits, lemons,
Assisting absorption of potatoes) and vegetables
iron (cabbage, carrots, pepper,
tomatoes)
Breastmilk
 *Epithelial cells form the thin layer of tissue lining the gut, respiratory
and genitourinary systems.
*Calcification refers to the hardening of bones by calcium deposits.
*Scurvy is a disease caused by vitamin C deficiency which leads to sore
skin, bleeding gums and internal bleeding.

2. MINERALS
Minerals are the substances that people need to ensure the health and
correct working of their soft tissues, fluids and their skeleton. Examples of
minerals include calcium, iron, iodine, fluorine, phosphorus, potassium, zinc,
selenium, and sodium.

Functions and sources of common minerals

Minerals Function Food sources
Calcium Gives bones and teeth rigidity Milk, cheese and dairy products
and strength Foods fortified with calcium,
e.g. flour, cereals. eggs, fish
cabbage
Iron Formation of hemoglobin Meat and meat products
Eggs, bread, green leafy
vegetables, pulses, fruits
Iodine For normal metabolism of Iodized salt, sea vegetables,
cells yogurt, cow's milk, eggs, and
cheese
Fish; plants grown in iodine-
rich soil
Zinc For children to grow and Maize, fish, breastmilk, meat,
develop normally; for wound beans
healing
Fluorine Helps to keep teeth strong Water

NUTRITIONAL DEFICIENCIES
The body requires many different vitamins and minerals that are
crucial for both body development and preventing disease. These vitamins
and minerals are often referred to as micronutrients. They aren’t produced
naturally in the body, so you have to get them from your diet.
A nutritional deficiency occurs when the body doesn’t absorb or get
from food the necessary amount of a nutrient. Deficiencies can lead to a
variety of health problems. These can include digestion problems, skin
disorders, stunted or defective bone growth, and even dementia.
The amount of each nutrient you should consume depends on your
age. But sometimes your body is unable to absorb certain nutrients even if
you’re consuming them. It’s possible to be deficient in any of the nutrients
your body needs.

IRON DEFICIENCY
The most widespread nutritional deficiency. Iron deficiency can lead
to anemia. This is a blood disorder that causes fatigue, weakness, and a
variety of other symptoms.
Iron is found in foods such as dark leafy greens, red meat, and egg
yolks. It helps your body make red blood cells.
 When you’re iron-deficient, your body produces fewer red blood cells.
The red blood cells it produces are smaller and paler than healthy blood cells.
They’re also less efficient at delivering oxygen to your tissues and organs.

VITAMIN A DEFICIENCY
Vitamin A is a group of nutrients crucial for eye health and
functioning and reproductive health in men and women. It also plays a part
in strengthening the immune system against infections.
According to WHO, a lack of vitamin A is the leading cause of
preventable blindness in children and pregnant women deficient in vitamin A
have higher maternal mortality rates.
Beta carotene is a nutrient that functions as an antioxidant. It’s found
in red, orange, yellow, and dark green produce. Beta carotene can be
converted to vitamin A in the body when needed.
For newborn babies, the best source of vitamin A is breast milk. For
everyone else, it’s important to eat plenty of foods high in vitamin A. These
include:
 milk
 eggs
 green vegetables, such as kale, broccoli, and spinach
 orange vegetables, such as carrots, sweet potatoes, and pumpkin
 reddish-yellow fruits, such as apricots, papaya, peaches, and tomatoes

THIAMINE (VITAMIN B-1) DEFICIENCY

Another common nutritional deficiency occurs with thiamine, also
known as vitamin B-1.
Thiamine is an important part of your nervous system. It also helps
your body turn carbohydrates into energy as part of your metabolism.
A lack of thiamine can result in:
 weight loss
 fatigue
 confusion
 short-term memory loss
Thiamine deficiency can also lead to nerve and muscle damage and can
affect the heart.
Thiamine deficiency is most often seen in people with excessive alcohol
use. Alcohol reduces the body’s ability to absorb thiamine, store thiamine in
the liver, and convert thiamine to a usable form. Thiamine deficiency is a
common cause of Wernicke-Korsakoff syndrome. This is a form of dementia.
Many breakfast cereals and grain products are fortified with thiamine.
Other good sources of thiamine include:
 eggs
 legumes
 nuts
 seeds
 wheat germ
 pork

NIACIN (VITAMIN B-3) DEFICIENCY

Niacin is another mineral that helps the body convert food into energy.
It’s also known as vitamin B-3.
 A severe deficiency in niacin is often referred to as pellagra. Niacin is
found in most animal proteins but also in peanuts. As a result, this condition
is rare in industrialized countries or in meat-eating communities.
Symptoms of pellagra include diarrhea, dementia, and skin disorders.
You can usually treat it with a balanced diet and vitamin B-3 supplements.
Shop for vitamin B-3 supplements.

FOLATE (VITAMIN B-9) DEFICIENCY

Vitamin B-9 helps the body create red blood cells and produce DNA.
It’s often referred to as folate.
Folate also helps brain development and nervous system
functioning. Folic acid is the synthetic form found in supplements or fortified
foods.
Folate is especially important for fetal development. It plays a crucial
role in the formation of a developing child’s brain and spinal cord. Folate
deficiency can lead to severe birth defects, growth problems, or anemia.
You can find folate in the following foods:
 beans and lentils
 citrus fruits
 leafy green vegetables
 asparagus
 meats, such as poultry and pork
 shellfish
 fortified grain products
 whole grains
While beans can provide a great amount of folate, the folate content in
canned beans is about half of what cooked dried beans offer.
Pregnant women and women of childbearing age sometimes don’t
consume enough folate for a healthy pregnancy. The National Institutes of
Health (NIH) recommends that women who are pregnant or who may become
pregnant consume up to 400 micrograms of folic acid each day — over and
above the folate they’re getting from food naturally — to help prevent birth
defects.

COBALAMIN (VITAMIN B-12) DEFICIENCY

Vitamin B-12 is a B vitamin that’s responsible for assisting the body in
making enough healthy red blood cells.
Deficiency in this vitamin is common among people who:
 are vegans
 have had gastric surgery
 are over 60 years old
 have diabetes and take metformin (Glucophage)
 have a long history of antacid use
 lack intrinsic factor
Intrinsic factor is a transport protein secreted by the stomach cells. It
binds to B-12 and takes it to the small intestine for absorption. This is the
way the body is able to absorb and utilize B-12.
Adequate calcium intake at meals is required for intrinsic factor to
assist in B-12 absorption in the small intestine.
A deficiency in this vitamin may cause pernicious anemia. This is a
type of anemia caused by a decreased ability to absorb B-12 efficiently.
Pernicious anemia is more common in people with autoimmune disorders and
inflammatory or digestive diseases.
Symptoms of vitamin B-12 deficiency include:
 fatigue and weakness in extremities
 dizziness
 shortness of breath
 weight loss
 nausea or poor appetite
 sore, red, or swollen tongue
 pale or yellowish skin
Left untreated for too long, vitamin B-12 deficiency may cause irreversible
damage to the nervous system. More severe symptoms include:
 difficulty walking
 muscle weakness
 irritability
 dementia
 depression
 memory loss
Treatment may be provided in a variety of ways, including:
 increasing vitamin B-12 sources in the diet
 taking vitamin B-12 supplements
 receiving vitamin B-12 injections
 blood transfusions
Vitamin B-12 is commonly found in red meat and animal products.
Vegetarian sources include fortified plant-based milks and nutritional yeast.

VITAMIN D DEFICIENCY
According to Harvard’s School of Public Health, about 1 billion people
worldwide don’t get enough vitamin D. People with darker skin tones are at a
higher risk of vitamin D deficiency.
Vitamin D is essential for healthy bones. It helps the body maintain the
right levels of calcium in order to regulate the development of teeth and bones.
A lack of this nutrient can lead to stunted or poor bone growth. Osteoporosis,
caused by a lack of calcium and vitamin D, can lead to porous and fragile
bones that break very easily.
Vitamin D is only found naturally in a few foods. Foods with vitamin D
include:
 fish liver oils
 fatty fish
 mushrooms
 egg yolks
 liver
The best source of vitamin D is sunlight. According to the NIH, some
research suggests that 5 to 30 minutes of midday sun exposure twice a week
on the face, arms, neck, or back can provide you with enough vitamin D.
Although recommended, sunscreen does hinder vitamin D absorption from
sunlight through the skin. Spend a few minutes in the sun prior to sunscreen
for optimal vitamin D absorption.

CALCIUM DEFICIENCY
Calcium helps your body develop strong bones and teeth. It also helps
your heart, nerves, and muscles work the way they should.
A calcium deficiency often doesn’t show symptoms right away, but it
can lead to serious health problems over time. If you aren’t consuming enough
 calcium, your body may use the calcium from your bones instead. This leads
to bone loss.
While some experts believe that calcium deficiencies may be related to
low bone mass and weakening of bones due to osteoporosis, it’s a topic of
much debate. According to WHO, evidence does support the importance of
calcium with vitamin D for bone health in older populations. Evidence is
weaker for younger populations.
Calcium deficiency can lead to convulsions and abnormal heart
rhythms. These can even be life-threatening. Postmenopausal women
experience greater bone loss due to changing hormones and have more
trouble absorbing calcium.
The best sources of calcium are:
 dairy products, such as milk, yogurt, and cheese
 calcium-set tofu
 small fish with bones
Vegetables such as kale and broccoli also have calcium. Many cereals
and grains are calcium-fortified.
Eating a balanced diet can help prevent these conditions. Vitamin
supplements may be necessary for certain people, such as pregnant or
nursing mothers and people with intestinal conditions.

REFERENCES:
Books:
Brown, Amy Christine., Understanding Food Principles and Preparation. Cengage
Learning Asia Pte Ltd., 2019
Flores, Eva N., Food Selection, Preparation and Cookery, Second Edition. Wiseman’s
Books Trading, Inc.,2014

E-books
Gibson, Mark. Food Science and Culinary Arts. Academic Press. 2018
Gizzlen, Wayne. Professional Cooking. John Wiley and Sons Inc., 2011

Online Resources

 https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=315&pri
ntable
 https://www.google.com/search?q=go+foods&oq=go+foo&aqs
 https://www.healthline.com/health/food-nutrition#Good
 https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=315&pri
ntable=1#:~:text=There%20are%20seven%20main%20classes,bodies%20and%
20maintain%20their%20health.
 https://www.healthline.com/health/malnutrition#TOC_TITLE_HDR_1
 Planning Meals for the Family

Home is where we plan meals for a happy and healthy family based on
the proper nutrition. Family health and happiness depend heavily on the
quality of food prepared and the atmosphere that surrounds a family during
mealtime. When you take a time to plan meals that are nutritious, appetizing
and attractive, you show that you care about the well-being of family
members. When you make a careful plan, you the right food on hand and the
right equipment to use. You will have a tested recipe to follow. The welfare of
the family is largely in the hands of the one who provides the three meals each
day.

Meal Management for Healthy Family

Mealtime is considered an important family activity. For many families,

it is the time when all family members can be together. Thus, the meals
should be well- prepared so that food may be eaten with enjoyment besides
contributing to the family’s health.

So much depends on the processes of thinking, choosing, and deciding

the proper combination of foods that give the essential nutrients needed by
the family members daily. What you choose to eat will either keep you strong
and healthy or leave you weakened and less prepared to meet the stress and
strain of living. The kind of health and the length of life one enjoys probably
depend more on the type and quality of foods eaten than on any other factor

It is essential that meal management be the concern of every family

member. Meal management is the efficient use of available resources to
provide meals that are nutritionally adequate, sanitary, and satisfying, and
economical in term of cost, time, and energy in preparation.

Meal Planning

Meal planning is the process of thinking, choosing, and deciding the

series of activities in meal management. The series of activities in meal
management are menu planning, purchasing and storage of food supplies,
preparation and cooking of food, table setting and food service, and clearing
up of the table and dining areas. Meal management starts with meal planning
and ends in executing plans.

Principles of Meal Planning

Meals should meet the nutritional needs of the family. The chief aim in
the preparation of meals is to insure good nutrition. To make sure that the
nutritional needs of the body are met, include foods from each of the different
food groups.
 1.Meals should fit to the budget. Money spent for food can buy much
or little depending on the homemaker’s knowledge of wise buying and proper
food selection.

2.Meals must please and satisfy. Nutritious meals will promote health
only if they are eaten. Therefore, meals nutritionally prepared should appeal
to the senses to arouse a desire eat.

3.Meals should make reasonable demands on the homemaker’s time

and energy. Each homemaker must decide for herself how much time she can
spend for food preparation. She should budget her time in such a way that
she will not rush things in cooking. Prepare meals that are simple and easy
to prepare, yet nutritious.

Meal are food served and eaten especially at one of the customaries.
Regular occasions for taking food during the day, as breakfast, lunch o
supper.

Types of meals:

1.Breakfast means “breaking the fast”, because whole night we are on the
fast due to sleep. Breakfast is a typically eaten in morning after 7-9 hours
fast. It is very important meal of the day. It should be high calories meal.

2.Brunch is a combination of breakfast and lunch, and regularly has some

form of alcoholic drink (most usually champagne or a cocktail) served with it.
It is usually served any time before 3 0’clock in the afternoon. The word is a
portmanteau of breakfast and lunch. Brunch originated in England in the late
19th century and became popular in the United States in the 1930s

3.Elevenses is a short break taken at around 11;00 A.M. to consume a drink

or snack. The names and details vary among countries.

4.Lunch dejeuner or lunch is a meal with a shorter menu and with fewer
courses than a dinner menu, with emphasis on stews, roast joints, grilled
meats, cold buffet and hot pudding.

5.High Tea is the British tradition of drinking tea while sitting in high- backed
chairs at a table full pf plated items such as cold meats, vegetables, pickled
fish, potatoes, salads, pies, tarts, homemade bread or crackers with butter,
teacakes and fruitcakes. It’s basically dinner, and in the working parts of
England today, the word “tea” is used for a meal happening (with tea) from 5
to 7 P.M.

6. Dinner in French is regarded as the principal meal, and affords an

opportunity for artistry in menu composition. At dinner, guests come for
relaxation, to enjoy food, dining rituals and the atmosphere. Customers
appreciate a longer menu with a one choice of more exotic or esteemed dishes.

7. Supper is a less formal evening meal taken for example, after the theatre
at suppers, there are fewer courses and dishes are lighter than those served
at dinner. Normally, set supper menus consist of three courses only with
many choices in the second or main course.

Menu Planning is the list of dishes planned for preparation and forms an
essential part of all activities in the food service establishment.

Menu planning is a skilled activity involving planning of balanced meals

that are colorful, appetizing and palatable and within the economic means the
individual concerned. It helps to determine quantities different foods
accurately. It helps to avoid monotony in the menus.

Factors affecting meal planning

1.Nutritional facts: Knowledge of food group and the nutrient in each group
helps to select foods judiciously. So that a balance foods and nutrients can
be met from the planned meal.

2.Personal Preferences: often people choose food because they like certain
flavors. Indians enjoy spicy curry’s, In Philippines they choose adobo,
Americans prefer sandwiches and so to other countries.

3.Habit:

4.Social Interaction: Food signifies friendliness. Meals are part of social

events and sharing of food is a part of hospitality. Social customs almost
compel people to accept food or drink offered by a host or shared by a group.

5.Positive and negative associations: People tend to like foods with happy
occasions, such as sweets during Diwali, cakes during Christmas and
birthdays, dislike food during disease or sick conditions.

6.Emotional comfort: some people eat in response to an emotional stimulus

for example to relieve from bring. Eating in response to emotions can easily
lead to over and obesity but may be at appropriate times.

7.Body image: sometimes people select foods which they believe will improve
their physical appearance

Food Budget

In planning meals, the homemaker must consider the nutritive needs

as well as the food budget. She must be able to manage her money resources
so she can by the kind and amount of food needed by every family member.
Budgeting is particularly important during these hard times when the cost of
commodities keep rising while income remains constant.

Food budget is the amount of money set aside for the food needs of the
family. The amount of money to be spent for food depends on the size of the
money income of the family. In most cases, homemakers allow 50% to 75% of
their income for food. When buying food for the family, always keep in mind
the amount set aside for food and the food that will give the right food
nutrients. To have a good food budget, you may follow this proportion:

Factors to Consider in Making a Food Budget

The following factors must be considered in determining the family food

budget:

1. Family income. A family with a lower income must consider very

carefully how much will spend on food. The allotted amount may have
to be higher, but the homemaker must consider other needs of the
family to provide for. However, if she limits her food budget, her main
problem will be providing nutritionally adequate meals for the family.
2. Family size and composition. The food requirements and the amount
of money to be allotted for the food budget will be dictated by the size
and composition of the family. A big family will require more money for
food. A family with more teenagers and adults will need more food to
keep the family healthy.
3. Social status. A simple family with simple needs will spends less than
a family belonging to high society which needs a bigger food budget not
only for the family but for the guests it entertains.
4. Knowledge and skills. A homemaker who knows how to budget
efficiently will be able to feed her family on a smaller food budget. Time,
patience, and study, combined with practice, help in meeting this task
successfully.
5. Likes and dislikes of the family. Families who prefer to buy the more
expensive items, like bacon, ham, and hotdog for breakfast, will spend
a greater amount of money than families who choose simple foods
which also contain the same needed nutrients for the body.
6. Current food prices. Because of the rising cost of commodities, while
income remains the same, the homemaker should adjust her food
budget to meet this trend if she wants to maintain the same food
requirements for the family.
7. Food production at home. Home production of food, such as
maintaining a vegetable garden or raising some poultry and hogs, adds
extra income, and means more savings on the budget.
Pointers to get more for your money and minimize the cost of meals when the
food budget is limited.

1. Plan meals ahead of time.

2. Buy foods in season since these are usually cheaper, besides being of
better quality nutritionally.
3. Buy locally available foods since these are likely cheaper.
4. Shop around to compare prices and buy in the store that offers the best
market value.
5. Consider proper substitutes or food alternates.
6. Prepare nutritious “one-dish” meals for the family.
7. Make use of leftovers, such that they are “re-made” into a different dish.
8. Plan dishes or recipes using inexpensive but nutritious food items.
Making a Market List

Marketing is a complicated activity and needs a lot of decision-making

if we want to obtain the best with the least amount of money, time, and
energy. Proper marketing should make economical use of time and energy as
well as money. Going to market and buying the foods which one wants but
does not need at all is not wise. To avoid waste, keep a paper and pencil in
the kitchen so that you may list down the things needed. A market list is an
orderly, classified list of foods with specifications and the cost of items needed.
It serves as a guide in marketing and prevents the homemaker from buying
luxury items on impulse and spending more than what is needed. A market
list helps the marketer to avoid going around in circles while she is thinking
of what to buy. It can be arranged in the order of the purchase, taking into
consideration which should be the bottom of the shopping bag. To avoid extra
trips to the store or market for items forgotten, the one marketing must be
guided by a well-prepared market list.

Table 1: Sample market list

Quantity Unit Specifications/Item Approximate

cost

2 Kg Ground 300.00

meat

3 Kg Tilapia 360.00

2 Kg Breast chicken 440.00

1 Kg Potato 100.00
 1/2 Kg Carrots 50.00

1/4 Kg Sweet pepper 30.00

1 can Green peas 35.00

1 sachet Tomato sauce 15.00

2 pack Lumpia wrapper 50.00

1 Kg Papaya 50.00

1 bundle Sili leaves 30.00

1 Kg Napa cabbage 50.00

Total 1,510.00

Some tips on how to save time, energy, as well as money in marketing.

1.Keep a running “to-buy” list. Throughout your day-to-day living, you

should have a “to buy” list tacked someplace central in your home. If you
notice you’re out of, or running low on something you’ll need, make a note of
it on the list. Done in this way, you won’t have to stress out about
remembering all the things you need to buy. Giving yourself the maximum
amount of time to plan will give you the highest chance of remembering
everything you need.

 A fridge or bulletin board is a great place to keep it.

2.Figure out everything you need beforehand. Improvising your list once
you’re out shopping will result in hasty buys and unhealthy choices. You
should have a well-thought-out list before you head out the door. Check the
pantry and check what’s the less obvious things, you can cover a lot your base
by taking a quick stock of your inventory.

 Recipe often require several ingredients. It’s a good idea to review your
planned recipes thoroughly before heading off to the supermarket.
3.Consider the frequency of your shopping trips. Before you sit down to
compile your list, you should take a second to think about how often you go
to the supermarket. The frequency of shopping trips may depend on your
location, as well as your mode of transport. For some people, going to the
supermarket can mean a big-time investment. If your trips are infrequent, it’s
more important to come prepared with a list. On the other hand, if you’re
going multiple times a week, it won’t usually be an issue if you forget an item
or two.
  Unless you live right next door to a supermarket, you should
nonetheless see how much mileage you can get out of each trip. Try to
maximize one-item trips, as they’re bigtime wasters. It’s better to get
everything you need at once.
4.Predict when you’ll run out of certain supplies. If you already have
grocery trips as part of your regular routine, you probably schedule your trips
based on how often certain items run out of supply at home. Having some
idea beforehand of when a trip more wisely. If you’re smart, you’ll never run
out of any supply because you’ll be able to gauge when a trip is needed before
it runs out.

 It would be a waste of time of effort to gauge the restock of every item

in your home. Instead, just focus on a few of the biggest things that run
out often. Toilet paper and coffee are just two of the items you might
gauge.
5.Look up coupons and specials. Before going in for shopping., you might
organize some of your shopping items based on what items are discounted on
that given week. If there is something you wouldn’t normally buy that’s
currently being sold for a steal, it’s sometimes a good idea to switch up your
buying habits accordingly. On the other hand, if there’s a discount for an item
you usually buy, you can take the chance to stock more of it than you
normally would.