Organizer

School of Management

Course Name: Nutrition

Preface

The eye is a crucial and among the most intricate sense organs that we have as humans. It aids in our
ability to visualize objects as well as our perception of light, color, and depth. In addition, these
sensory organs function somewhat similarly to cameras and enable us to perceive objects when outside
light enters them. Understanding the composition and operation of the human eye is, thus, highly
fascinating. It also aids in our comprehension of how a camera actually works. Let's take a quick look
at the structure and operations of the human eye. With an average diameter of 2.3 cm, the eye is
spherical in shape. The ciliary muscles, retina, nerve cells, optic nerve, yellow spot, aqueous and
vitreous humor and suspensory ligament are all components of the eye's internal structure.

In this course, students will learn how to apply the concepts of nutrition to their everyday lives.
The curriculum is designed to provide students with a solid understanding of the elements of the Food
Pyramid and how to interpret it. Through various activities and exercises, students will also learn how
to evaluate their own eating habits and analyze the nutritional content of their diets.

They also came to now that how both macro and micro-nutrients like Energy Protein Fat,
Vitamins and Minerals are effecting on human health and the most crucial body organ eye also.

1: Introduction to Nutrition

Nutrition is a catch-all term for the study of food and its relationship to health. The primary focus of
discussion is the part that nutrients play in bodily growth, development, and maintenance. Healthy
nutrition is defined as maintaining a nutrient level that enables us to develop normally and have
optimum health.

Nutrients: The body needs nutrients in order to carry out its essential tasks. Since the human body
cannot synthesize or generate the majority of nutrients, we must get them from our diet. Three primary
roles that nutrients play in the body include: supplying energy, building bodily structure and/or
controlling chemical reactions. These fundamental abilities enable us to move, expel waste, respire
(breathe), grow, and reproduce. They also enable us to perceive and respond to environmental
circumstances. A healthy lifestyle, adequate nutrition and regular exercise are necessary for good
health.
Essential Nutrients

Energy

In this unit, we learned about nutrition and the function of several nutrients found in food. We also
discussed how vital it is to have all the nutrients in the correct proportions and quantity in order to
keep our health. However, one of food's primary roles is to give cells the energy they need to carry out
numerous tasks connected to development and health maintenance. We are going to learn the energy
metabolism in this unit. We'll also go over how energy is used in our bodies and which chemicals are
responsible for turning it into work and heat in our body's cells.

Human needs for energy and all necessary nutrients must be met by a sufficient, healthy diet.
Furthermore, because the absence of one nutrient will affect the others, dietary energy requirements
and recommendations cannot be taken into account in isolation from other nutrients in the diet. The
following definitions are based on the idea that consuming a diet that satisfies all nutrient requirements
will allow for the fulfillment of energy requirements.

The amount of food energy required maintaining a body's size, composition, and a degree of essential
and desirable physical activity consistent with long-term good health is known as the energy demand.
This comprises the energy required for children's healthy growth and development, the implantation of
tissues during pregnancy, and the production of milk during nursing in a manner that promotes the
wellbeing of both mother and child.

A population group's recommended dietary energy intake is based on the mean energy needs of the
group's healthy, adequately fed members.

Proteins

Protein is a highly complex molecule found in all living things. Proteins have a high nutritional value
and play a crucial role in many of the chemical reactions required for life. Early in the 19th century,
scientists began to notice the significance of proteins. One such scientist was the Swedish chemist Jöns
Jacob Berzelius, who in 1838 first used the term protein, which is derived from the Greek word
prteios, which means "holding first place." The proteins of one species differ from those of another
because proteins are species-specific. Additionally, they are organ-specific; for instance, muscle
proteins are different from brain and liver proteins within the same organism.

A protein molecule is significantly larger than a sugar or salt molecule because it is made up of several
amino acids that are linked together to create lengthy chains, much like beads on a string. About 20
distinct amino acids are found in proteins on a natural basis. Proteins with similar functions share a
similar amino acid sequence and makeup. The characteristics of the amino acids that make up proteins
can be attributed to recognized connections between structure and function, even though it is not yet
possible to explain all of a protein's functions from its amino acid sequence.

Source: Animal sources of proteins such as meat, fish, poultry, eggs and milk contain all of the
essential amino acids and are called complete proteins. Plant proteins are found in legumes (beans),
nuts, and seeds. They are called incomplete proteins because they do not contain all of the essential
amino acids. Some may be combined to form complete proteins, for example, rice and beans.
Function:

The body uses proteins mainly for building and maintaining all its tissues. Throughout life new
proteins form constantly to replace damaged or worn-out body cells.

Deficiency Disease:

Kwashiorkor is a condition resulting from inadequate protein intake. Early symptoms include fatigue,
irritability, and lethargy. As protein deprivation continues, one sees growth failure, loss of muscle
mass, generalized swelling (edema), and decreased immunity. A large, protuberant belly is common.
The incidence of kwashiorkor in children in the U.S. is extremely small and it is typically found in
countries where there is drought and famine.

Amino Acids: The building components of proteins are amino acids. You need 20 of these molecules
for your body to function properly because they are the building blocks of protein that are required by
all living organisms. 11 of the essential amino acids are produced by your body. The good news is that
getting the final nine amino acids your body need doesn't require any additional effort on your part. All
you have to do is maintain a healthy diet. Concentrate on eating foods with complete proteins, such as
meat, eggs, and dairy, which include all nine essential amino acids. Nuts and beans, which contain
incomplete proteins, are also beneficial. If you require assistance or advice on how to ensure that your
diet contains enough amino acids, speak with your healthcare professional.

Although our body produces hundreds of amino acids, it is unable to produce nine of the essential
amino acids. We refer to these as necessary amino acids. They must be obtained from the food you
consume. These are the nine necessary amino acids:

 Histidine: Histidine aids in the synthesis of the neurotransmitter (brain chemical) known as
histamine. The immune system, digestion, sleep, and sexual functions of your body are all
significantly influenced by histamine.

 Isoleucine: Isoleucine has a role in immune system and muscle metabolism in your body. It
also aids in energy regulation and hemoglobin synthesis in the body.

 Leucine: Leucine aids in the production of growth hormones and protein by your body.
Additionally, it promotes muscular tissue growth and repair, wound healing, and blood sugar
regulation.

 Methionine: Methionine aids in your body's detoxification, metabolism, and tissue growth.
Additionally, methionine aids in the absorption of important minerals like zinc and selenium.

 Phenylalanine: Phenylalanine is necessary for the synthesis of the neurotransmitters

dopamine, adrenaline, and norepinephrine in your brain. It is necessary for the synthesis of
additional amino acids.

 Threonine: Threonine is crucial for the formation of collagen and elastin. These proteins
provide your skin and connective tissue structure. Additionally, they aid in the formation of
blood clots, which reduces bleeding. Threonine is crucial for both immune system health and
fat metabolism.
  Tryptophan: Tryptophan supports the proper nitrogen balance in your body. Additionally,
serotonin, a neurotransmitter, is produced with its support. You can control your mood,
appetite, and sleep using serotonin.

 Valine: Valine is involved in muscle growth, tissue regeneration and making energy.

The remaining 11 amino acids that we require are produced by our body. These amino acids are
referred to as non-essential. Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid,
glutamine, glycine, proline, serine, and tyrosine are the non-essential amino acids.

Conditional amino acids are some non-essential amino acids. They are thus only regarded as necessary
when you are ill or under stress. Arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline,
and serine are examples of conditional amino acids.

Fats

Compounds containing carbon, hydrogen, and oxygen make up fats. They come in a variety of types,
including saturated, monounsaturated, polyunsaturated, and trans fats, depending on how they are
combined.

While all types of fats are necessary for good health, some types are better for you than others. Your
risk of heart attack, stroke, and other serious health issues can be reduced by favoring healthy fats from
vegetable sources over less healthy ones from animal products.

You obtain fats as a type of nutrition from your food. While eating certain fats is necessary, eating too
much can be unhealthy.

Your body gets the energy it needs to function correctly from the fats you consume. Your body burns
calories from the carbohydrates you've consumed while you workout. However, after 20 minutes, your
ability to continue exercising depends in part on the calories from fat.

Source:

Almost all of the food we eat contains some fat. It can be found in meats, milk and milk products like
cheese, butter, and ice cream, vegetable oils, nuts and seeds, and foods that are fried or prepared with
sauces.

Function:

Fat provides our most concentrated form of energy and is used to build our own body’s fats. In the
body, fats carry vitamins in the bloodstream and builds cells. Body fat serves as a source of stored
energy, cushions organs, and acts as insulation. Most of the fats our body needs can be made from
carbohydrates, but there are three essential fatty acids that the body can’t make on its own. These need
to come from foods that we eat.

Deficiency:

A deficiency of certain fats has been linked to neurological disorders such as ADD, bipolar disorder,
schizophrenia and depression.
Carbohydrates

Sugar molecules are composed of carbohydrates, also known as carbs. Carbohydrates are one of the
three primary nutrients in foods and beverages, along with proteins and fats.

Glucose is produced by the human organism through the breakdown of carbs. The primary energy
source for the organs, cells and tissues of the body is glucose, also known as blood sugar. The liver and
muscles can store glucose for later use or consume it right away.

Typical carbohydrates-containing foods include: Bread, noodles, pasta, crackers, cereals, and rice are
examples of grains. Fruits like oranges, apples, bananas, berries, mangoes, and melons dairy items,
including milk and yogurt. Lentils, dry beans, and peas are examples of legumes. Sweets like cakes,
cookies, candies, and other desserts serve as snacks and sweets. Fruit drinks, ordinary sodas, sports
drinks, and sugar-sweetened energy drinks such as potatoes, corn, and peas, are starchy vegetables.
Some meals, such meat, fish, chicken, some types of cheese, nuts.

Carbohydrates come in three primary categories:

Sugars: Because they are in their most fundamental form, they are also known as simple carbs. Foods
that already contain sugar, such candy, desserts, processed foods, and ordinary soda, can also have
them added. They also comprise the sugars that are naturally present in milk, fruits, and vegetables.

Starches: They are complex carbohydrates made up of a large number of linked simple sugars. To use
starches as fuel, your body must first convert them into sugars. Pasta, cereal, and bread are examples
of starches. They also contain some vegetables, such as corn, peas, and potatoes.

Fiber: It is a complex carbohydrate as well. Most fibers cannot be broken down by the body, so
consuming foods high in fiber can help you feel full and reduce your tendency to overeat. High-fiber
diets have additional health advantages. They could aid in avoiding digestive or gastrointestinal issues,
such constipation. They might also aid in lowering blood sugar and cholesterol. Fruits, vegetables,
nuts, seeds, beans, whole grains, and other plant-based foods all include fiber.
Source:

Plants produce most carbohydrates

Function:

Carbohydrates are the body’s preferred source of energy.

Deficiency:

Without enough carbohydrates to maintain blood sugar levels, the body will attack its own protein.
Eventually, the body enters a state of semi-starvation. This condition is known as marasmus .

Water

A compound of hydrogen and oxygen that is liquid at temperatures between 0 and 100 degrees
Celsius. An extraordinary property of water is its ability to dissolve other substances. Were it not for
the solvent property of water, life could not exist because water transfers nutrients vital to life in
animals and plants.

Source:

The most important source is drinking water. It is also in other fluids we drink. Fruits and vegetables
have high water content. Most other foods contain some water.

Role:

Water is vital to every function in the body; about two-thirds of the body is water. It is the main
component of blood and carries nutrients to your cells and carries away waste products. It also
lubricates joints and mucous membranes, allows you to swallow and digest food, and regulates body
temperature through perspiration.

Deficiency:

Dehydration is a condition that occurs when the body does not get enough water. Persistent fatigue,
lethargy, muscle weakness or cramps, headaches, dizziness, nausea, forgetfulness, confusion, deep
rapid breathing, or an increased heart rate characterizes dehydration. Dehydration is a very serious; it
can quickly cause severe problems and even death.
 Vitamins

Vitamins are known as micronutrients because they are only required in small amounts. They work
with enzymes in the body by triggering chemical reactions that allow the digestion, absorption,
metabolism and use of other nutrients.

Vitamins are classified into two groups; water-soluble and fat-soluble.

Water-Soluble Vitamins:

Water soluble vitamins are vitamins that dissolve in water. They are not stored in your body, so they
must be eaten every day. Excess amounts are not usually a problem because they are excreted.

Vitamin Role in Body Food Source What happens if you

don’t get enough?

(deficiency)

C (ascorbic Protects against infection; helps Citrus fruits, Scurvy – spontaneous

acid) with formation of connective tomatoes, cabbage, hemorrhages, slow
tissue; helps wounds heal; broccoli, potatoes, wound healing,
maintains elasticity and strength peppers swollen, bleeding
of blood vessels; acts as glue gums

to hold cells together

B1 Changes glucose into energy or Whole-grain or Beriberi- nerve

fat; helps prevent nervous enriched cereals, impairment, can lead
(thiamine) irritability; necessary for good liver, yeast, nuts, to heart failure
appetite legumes,

wheat germ

B2 Transports hydrogen; essential in Liver, green leafy Photophobia, fissuring

the metabolism of carbohydrates, vegetables, milk, of skin
(riboflavin) fats, and proteins; helps keep skin cheese, eggs, fish,
in healthy condition whole grain or
enriched

cereals

Niacin Maintenance of body tissues; Yeast, liver, wheat Pellagra – produces

energy production; needed to germ, kidney, eggs, skin lesions. A risk
utilize carbohydrates, to fish where corn is the
synthesize human staple
 fat, and for tissue respiration Carbohydrate

B6 Essential to amino acid and Yeast, wheat bran Dermatitis, nervous

carbohydrate metabolism and germ, liver, disorders
kidneys, meat, whole
grains,

fish, vegetables

Pantothenic Functions in the breakdown and Liver, kidney, milk, Neuromotor and
acid synthesis of carbohydrates, fats, yeast, wheat germ, cardiovascular
and proteins; necessary for whole grain cereals disorders
synthesis of some hormones and breads, green

vegetables

Folic acid Necessary for the production of Liver, nuts, orange Birth defects, anemia
(folacin) RNA and DNA and normal red juice, green leafy
blood cells vegetable ( but

destroyed by
cooking)

B12 Needed for production of red Meat, liver, eggs, Pernicious anemia
blood milk

cells and for normal growth

 Fat-soluble vitamins:

Fat-soluble vitamins are vitamins that are transported and absorbed by fat. The body is able to store
fat-soluble vitamins in fatty tissue. Ingesting fat-soluble vitamins in larger than necessary amounts can
cause a build-up to toxic levels.

Vitamin Role in Body Food Source Deficiency Excess

A Formation of visual Green or yellow Xeropthalmia – Toxic in large doses,

pigments for vegetables, milk drying of the corneaincrease in bone

eyesight

Helps keep skin soft products, liver Night-blindness, fractures, birth

dry, defects

flaky skin (polar bear liver

contains toxic
amounts

for humans)

D Essential for normal Synthesized when Rickets -Defective Excessive calcium

bone and tooth skin is exposed to bone formation deposits and mental

development, sunlight, fish oils, retardation in children

increases calcium milk products

Absorption

E Maintenance of red Green leafy anemia High doses may be

blood cells, vegetables toxic to infants

K Synthesis of blood Green leafy Hemorrhagic High doses may be

clotting factors vegetables, disease in toxic in infants
synthesized by newborns, slow
clotting of blood
intestinal bacteria
 Minerals

Minerals are inorganic substances that are needed to carry out many processes in the body. They
cannot be manufactured by the body. Most are required in very small amounts and, like vitamins, are
classified as micro-nutrients.

Mineral Role in Body Food Deficiency Excess

Sources

Calcium Building bones and Dairy Weakening of Deposited in the

teeth, heart muscle products, bones kidneys forming
contraction, blood leafy kidney stones
vegetables
clotting

Phosphorus Aids in bone Peas, beans, Can interfere with

formation, helps to
maintain chemical milk products, calcium absorption
balance of blood –

broccoli, associated with

whole grains excess consumption

of carbonated

Beverages

Iron Essential for oxygen Liver, meat Anemia Most frequent cause
transportation in red shellfish, of poisoning deaths
blood cells, used in peanuts, eggs, among children in
the
cellular respiration, blackstrap
U.S.
 important for molasses
resistance

to infection

Iodine Component of Iodized salt, Goiter – swelling

thyroid hormone seafood of the thyroid
which controls rate of gland
cell oxidation; helps

maintain proper
water balance

Manganese Enzyme activator for Wheat germ, Poor bone growth Manganese
carbohydrate, protein, nuts, bran, madness
and fat metabolism: green leafy
important for growth vegetables – generally caused
of cartilage and bone by inhalation in
mining operations
Tissue

Copper Ingredient in several Kidney, liver, anemia Discoloration of the

respiratory enzymes, beans, Brazil skin and hair; liver
needed for nuts, lentils, damage
development of red parsley

blood cells

Zinc Component of many Shellfish, Brief illness usually

enzymes meat, milk, caused by eating
eggs food that was stored
in galvanized (zinc-

coated) containers

Cobalt An essential part of Sources of

Vitamin B12 vitamin B12
such as meats
and milk

products

Fluorine Essential to normal Drinking Dental caries Fluorosis –pain in

tooth and bone water in some the joints, abnormal
development areas growth of bone in
the joints, spotting
 of

Teeth

Molybdenum Essential for enzymes Legumes, Metabolic Symptoms of gout,

that make uric acid meat disorders leading diarrhea, anemia,
products, to death slow growth
some cereal

grains

Sodium Regulates the fluid Table salt, nausea, dizziness, High blood pressure
and acid-base balance milk, meat, poor concentration
of the body fish, poultry and

muscle weakness

Chloride Associated with Same as Fluid retention

sodium and its sodium
functions; a part of
the gastric juice,

hydrochloric acid

Potassium Part of the system Bananas, Muscle cramping Excess can be toxic,
that controls acid- citrus fruits, affecting the heart –
base and liquid readily generally associated
balances; muscle available in with kidney failure
contraction; most foods
transmission of nerve

impulses

Magnesium Enzyme activator Readily Cardiovascular Coma and death –

problems
related to available in also associated with
carbohydrate most foods kidney failure
metabolism

Sulfur Component of the Nuts, dried

hormone, insulin and fruits, barley,
of several amino oatmeal, eggs,
acids;
beans
builds hair, nails, skin
Nutrients and Eye Health

Nutrients are vital for healthy eyes. Many nutrients help to support eye function, and serve as
protection against harmful light. In this way, nutrients may reduce the risk of age-related
degenerative ocular diseases that can put your vision in danger.

While the development of ocular diseases does depend on many risk factors, the foods that you
consume may contribute as well.

The following nutrients have been associated with healthy ocular function, and a decreased
risk of ocular diseases.

Vitamin A

Vitamin A is essential for maintaining the eyes’ photoreceptors— the light sensing cells.
Without this vitamin, night blindness, dry eyes or other severe ocular conditions can develop.

Vitamin A deficiency is one of the most common causes of blindness.

Those at highest risk of vitamin A deficiency are:

 Pregnant women

 Breastfeeding mothers

 Infants

 Children

 Cystic fibrosis

 Chronic diarrhea

Eye problems are some of the most common issues associated with vitamin A deficiency.

 Dry eyes or the inability to produce tears is one of the first signs of vitamin A deficiency.
In rare cases, extremely low vitamin A levels can lead to complete blindness or dying
corneas, characterized by marks called Bitot’s spots.

o One study found that taking vitamin A supplements for 16 months decreased the
prevalence of dry eyes by 63%, among infants and children.

 Night blindness or the inability to see clearly in dark environments.

o In one study, vitamin A was given to women in the form of food and supplements.
Both forms had the same positive effect— improving the women’s ability to adapt
to darkness by over 50%, over six weeks of treatment.

Other signs that you may be deficient in vitamin A include:

  Inflamed skin

 Infertility

 Delayed growth

 Respiratory infections

 Acne or breakouts

 Poor wound healing

Foods containing vitamin A

Animal products and many fruits and vegetables, including:

 Fish

 Liver

 Dairy

 Carrots

 Spinach

 Kale

 Sweet potatoes

 Red peppers

 Grapefruit

 Pistachio nuts

 Broccoli

 Mango

 Butternut squash

Lutein & Zeaxanthin

These potent antioxidants offer many health benefits, though they are best known for
protecting your eyes.

Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments because
they are found in high concentrations in the macula. They protect your eyes from the sun’s UV
rays and harmful blue light.
 Many studies have shown that these nutrients are associated with a reduced risk of chronic eye
diseases, including age-related macular degeneration (AMD), cataracts, diabetic retinopathy and
uveitis.

 Low levels of these carotenoids are associated with age-related macular degeneration
(AMD) and cataracts, while higher levels may reduce risk of AMD by up to 57%.

 According to research, consuming 6-20 mg of lutein and zeaxanthin per day can
significantly reduce your risk of ocular conditions.

 According to the Age-Related Eye Disease Study 2 (AREDS2), 10 mg of lutein and 2 mg

of zeaxanthin caused a significant reduction in AMD progression.

Lutein and zeaxanthin containing Foods:

Green leafy vegetables, and other healthy food sources, including:

 Spinach

 Swiss chard

 Kale

 Parsley

 Pistachios

 Green peas

 Egg yolks

 Sweet corn

 Red grapes

Keep in mind; carotenoids are absorbed better when eaten together with fat— so add some
olive oil or avocado to your plate!

Vitamin C

Vitamin C (ascorbic acid) is an antioxidant that is highly concentrated in the aqueous humor of
the eye— directly linked to dietary intake. By increasing vitamin C consumption, you can increase
the vitamin C concentration in your eyes.

 Vitamin C is associated with a lower risk of developing cataracts.

 When vitamin C is consumed with other essential nutrients, it can slow the
progression of AMD and vision loss.
 Which foods contain vitamin C?

Many fruits and vegetables, including:

 Bell peppers

 Citrus fruits

 Kale

 Broccoli

 Guava

Vitamin E

This fat-soluble antioxidant protects the fatty acids in the eyes from free radicals, or unstable
molecules, which cause healthy tissue to degenerate. The retina has a high concentration of fatty
acids, so sufficient vitamin E intake is essential for optimal ocular health.

Severe vitamin E deficiency may lead to retinal degeneration and blindness.

Which foods contain vitamin E?

Healthy food sources, including:

 Tree nuts

 Peanuts

 Sunflower seeds

 Vegetable oils

 Green leafy vegetables

Essential fatty acids

Omega-3 fatty acids EPA and DHA are vital for ocular health. DHA is found in high
concentration in the retina, where it may help to support ocular function. DHA is also important for
healthy brain and eye development, especially during infancy.

 DHA deficiency can cause vision problems, especially in children.

 Research has shown that increasing omega-3 intake may help to relieve symptoms of
dry eye syndrome.
 A study was conducted to determine if EPA and DHA increased tear production in people with
dry eyes. The study concluded that taking daily supplements including EPA and DHA for three
months, resulted in a significant reduction of dry eye symptoms.

Omega-3 fatty acids may also help to reduce the risk of other ocular diseases. According to
research, taking at least 500 mg of omega-3 daily may reduce the risk of diabetic retinopathy.

Which foods contain omega-3 fatty acids?

Oily fish is the best food source as it contains high amounts of EPA and DHA. Omega-3
supplements containing fish oil or microalgae are good sources as well.

Zinc

Zinc is an essential mineral that is highly concentrated in the retina and the vascular tissue layer
under the retina (choroid). Zinc’s primary role is to bring vitamin A from the liver to the retina to
enable melanin production— a pigment in the eye that functions as a filter to protect our eyes from
harmful light, such as the sun’s UV rays.

Zinc deficiency may cause night blindness.

Which foods contain zinc?

A variety of healthy food sources, including:

 Red meat

 Poultry

 Oysters

 Beans

 Whole grains

 Dairy products

 Chickpeas

 Pumpkin seeds

 Tree nuts

 Peanuts

The importance of a healthy lifestyle

Throughout our lives, we have all been told to maintain a healthy lifestyle in order to ensure a
healthy body and mind.
 If you find it difficult to fulfill all of your spinach, kale, and broccoli requirements, don’t worry
— many of the essential nutrients that your body craves can be found in a variety of foods!

A healthy lifestyle not only includes a special nutrient filled diet, but also regular exercise.
These healthy habits will reduce your risk of many chronic and ocular diseases, and facilitate
the best path for a life of clear and comfortable vision.
 Short Question

1. What is nutrition? The science of looking at how the body uses nutrients
and at how and why people eat.

2. What is a nutrient? Substances in food that the body needs to function properly.

3. What role does physical health play into nutrition? Eating the right
amounts and kinds of foods gives energy and stamina for active life-styles.
A nutritious diet provides for growth and maintenance of a healthy body
and helps keep you mentally alert.

4. What role does Culture play into nutrition? Your food choices reflect the
culture you live in, as well as your ethnic background and perhaps your
religious beliefs. Teenagers have a culture of their own, too.

5. What role does one’s environment play into nutrition? Your food choices
are linked to many factors. Your cultural heritage, your family and social
relationships, media messages, and life-style all influence the foods you like
and choose.

6. What role does one’s emotion play into nutrition? Eating is closely tied
to emotions. Eating to relieve tension or boredom can result in overeating.
However, if you lose your appetite when you are upset or bored, you may
miss out on getting essential nutrients. By understanding how eating
relates to emotions, you can make more healthful food choices.

7. During your life when is nutrition important? At every stage in life,

good nutrition is essential for health.

8. Is nutrition important to teenagers? Why or Why not? Nutrition is

important to teenagers because adolescence is the period of the fastest and
most growth you will experience. Adolescence is also a time when your life-
style is probably a very active one. Good nutrition is important to both your
growth and the energy you need to maintain an active life-style.

1. Which of the following is a macronutrient?

a) Vitamin A
b) Selenium
 c) Protein
d) Antioxidants

2. Which of the following provides the body with zero Calories per gram?
a) Carbohydrates
b) Protein
c) Lipids
d) Water

3. When scienists use the word “calorie”, what are they referring to?
a) One gram of fat
b) One gram of carbohydrates
c) Enough energy to raise the temperature of one gram of
water by one degree Celsius.
d) 10 grams of fat

4. According to established scientific definitions, how many calories are in one nutritional
“Calorie”?
a) 1
b) 10
c) 1000
d) 20000

5. Which of the following is the leading cause of type II diabetes in the USA?
a) Overnutrition
b) Vitamin A deficiency
c) Vitamin C deficiency
d) Iron deficiency

6. In a covalent bond, such as the bond between a hydrogen atom and a carbon atom in methane,
which of the following is true?
a) One atom takes all the electrons from the other.
b) The carbon and the hydrogen share electrons more-or-less
equally.
c) The carbon atom gets a strong negative charge.
d) The carbon atom gets a strong positive charge.
7. Which of the following is NOT necessary for a true double-blind study?
a) The experimenter does not know which group each subject is assigned to.
b) The subjects do not know which experimental group they are assigned to.
c) Subjects are assigned randomly to their experimental groups.
d) The name of each subject must be known.

8. Which of the following is NOT an advantage of the true double blind study design?
a) It reduces bias in the experimenter
b) It reduces error that is caused by the placebo effect.
c) It ensures that all subjects give honest answers to all
experimental questions.
d) It is possible to compare any effects of the experimental treatment to the effects of non-
treatment (or “control”).

9. Which of the following is a dietary guideline that is espoused by both the US Department of Health
and Human Services and your humble professor?
a) Cut out all fats.
b) Eat more protein.
c) Eat a wide variety of foods, especially vegetables.
d) Eat plenty of antioxidants

10. Of the following dietary limits or guidelines, which will always be the highest for any single
nutrient?
a) RDA
b) AI
c) EAR
d) UL

11. Of the following dietary guidelines, which is used mostly by health experts for national
planning and large-scale statistical purposes?
a) RDA
b) AI
c) EAR
d) UL

12. Which of the following is NOT an example of a carbohydrate?

 a) Starch
b) Sucrose
c) Glycogen
d) Cholesterol

13. What defines all carbohydrates?

a) They all have the formula (CH2O)n
b) They all contain carbon, hydrogen and only one oxygen.
c) They all contain oxygen and nitrogen
d) They are all made of long chains of sugars

14. Which of the following is NOT a monosaccharide?

a) Glucose
b) Galactose
c) Fructose
d) Maltose

15. Sucrose is actually composed of...

a) Glucose + Fructose
b) 2 Fructose molecules
c) 2 glucose molecules
d) Fructose and a lot of other industrial chemicals

16. Which of the following is a carbohydrate, AND is found in large quantities in a potato?
a) Starch
b) pure glucose
c) pure fructose
d) stearic acid

17. Which of the following is NOT a function of polysaccharides in human nutrition?

a) Energy
b) Fiber
c) Prevents ketoacidosis
d) building enzymes

18. Which form of carbohydrate does the human body use to store energy?
a) Starch
b) cellulose
 c) glycogen
d) chitin
e)
19. Type I Diabetes Mellitus is a condition in which...
a) the pancreas makes too much glucagon
b) the stomach cannot digest sugar.
c) the pancreas makes too much insulin.
d) the pancreas makes little or no insulin

20. Which of the following is a sugar alcohol?

a) Glucose
b) stearic acid
c) xylitol
d) sucrose

21. Most dietary fiber is made of...

a) cellulose
b) starch
c) chitin
d) glycogen

22. Which of the following is NOT a known advantage of including fiber in the diet?
a) Reduced risk of brain cancer.
b) Prevents constipation and diarrhea
c) Reduces hunger by making you feel full longer.
d) Reduces risk of colon cancer

23. Which of the following is NOT a lipid?

a) Fatty acids
b) Triglycerides
c) Cholesterol
d) Polypeptides

24. What do we get when we break down a triglyceride?

a) 3 fatty acids and glycerol
b) 3 fatty acids and glucose
c) 2 fatty acids and cholesterol
 d) 2 fatty acids and glycerol

25. In an omega-3 fatty acid, where do we expect to see a double bond ?

a) Between the 1st and second carbons from the end.
b) Between the 3rd and 4th carbons from the end.
c) Between the omega carbon and the alpha carbon
d) Between all of the carbons.

26. Which of the following is a FALSE statement about cholesterol?

a) The body produces cholesterol.
b) Cholesterol is the most harmful kind of lipid in our diet.
c) We use cholesterol to make some hormones
d) Cholesterol has a 4-ring structure.

27. Which of the following is the best source of omega-3 fatty acids?
a) Steak
b) fish
c) pork
d) corn oil

28. Which of the following defines a trans fatty acid?

a) Any fatty acid with a double bond in it.
b) Any fatty acid with no double bonds in it.
c) Any fatty acid with two carbon-chains on the same side of a double bond.
d) Any fatty acid with two carbon-chains on opposite sides of a
double bond.

29. Which of the following kinds of chylomicron contains the most cholesterol?
a) A Very Low Density Lipoprotein
b) A Low Density Lipoprotein
c) A Medium Density Lipoprotein
d) A High Density Lipoprotein

30. Which of the following is NOT found in all amino acids?

a) An -NH3 group.
b) An organic acid group.
c) An “R” group.
 d) A chain of four carbons in a row.

31. Which of the following is the definition of an essential amino acid?

a) An amino acid that rids the body of toxins.
b) An amino acid that is very healthy to eat.
c) An amino acid that the body needs but cannot make for itself.
d) Any amino acid that the body uses to make proteins

32. Which of the following is an essential amino acid?

a) Fatty acids
b) Valine
c) Alanine
d) Glycine
33. What is a complete protein?
a) It is a food that contains significant amounts of all the essential
amino acids
b) It is a food hat contains significant amounts of every single amino acid.
c) It is a food that is made completely of protein.
d) It is a single protein that contains every single amino acid.

34. Which of the following does NOT contribute to a specific protein's individual proprties and
functions in the body?
a) Shape
b) color
c) sequence of amino acids
d) arrangement of charges, and regions of polarity or non-polarity.

35. Which of the following is NOT a function of protein?

a) Provides several important players in the immune system
b) Acid-base balance
c) Muscular contraction
d) Protein is the body's first choice for an energy source.

36. Which of the following is used primarily to store amino acids in the body?
a) Glycogen
b) Triglycerides
c) Enzymes
 d) Nothing. The human body does not have a good storage
mechanism for amino acids

37. Which of the following is referred to as the “primary structure” of a protein?

a) The sequence of amino acids
b) The pattern of re-occurring motifs such as coils and sheets
c) The over-all shape of a single protein
d) The way that separate proteins fit together

38. When do we expect to see positive nitrogen balance?

a) When the body is building itself back up after an illness.
b) When the body is being broken down by an illness.
c) During starvation.
d) When we eat a lot of protein.

39. What is the relationship between DNA and protein?

a) DNA is used as a template to make proteins
b) Proteins are used as a template to make DNA.
c) DNA is made out of amino acids
d) proteins are made out of nucleic acids
 Descriptive Question

What do you mean by the term nutrition? Explain briefly.

Ans. The process of consuming food is termed nutrition. It involves ingestion (taking in of
food), digestion (breakdown of food into simpler substances), absorption
(simplified substances are absorbed into living membranes), assimilation
(incorporation of absorbed food into cell components) and egestion (elimination of
waste residual food).

What is heterotrophic nutrition? Describe the different types of heterotrophs.

Ans. Heterotrophic Nutrition

All animals including man and non-green plants (fungi and some bacteria) show
heterotrophic mode of nutrition. The heterotrophic organisms or heterotrophs
cannot prepare their own food. They derive their food from other organisms –
directly or indirectly from plants.
Heterotrophs may follow any of the following three types of nutrition :
(a) Holozoic Nutrition (b) Saprophytic Nutrition
(c) Parasitic Nutrition
Holozoic Nutrition : Holozoic nutrition is typical of most animals – all vertebrates
and most invertebrates. The organisms consume the whole food (animal or plant or
their parts) into their body, and then digest it into simple substances.
Saprophytic Nutrition : The organisms feed on dead and decaying plants or
animals (organic matter)
Examples – Mushrooms, yeast, bread mould, many bacteria.
Parasitic Nutrition : The organisms live on other organisms called the host, and
derive nourishment from the host. The organism deriving nourishment from the
host is called the parasite.
Examples — Malaria parasite, tapeworm.
How does heterotrophic nutrition differ from autotrophic nutrition?

Ans. Differences between Autotrophic and Heterotrophic Nutrition

Autotrophic nutrition Heterotrophic nutrition
1. Organism can prepare its own Organism cannot prepare food; obtains
food. prepared food.
2. Simple inorganic substances are Already prepared food is used.
converted into complex food
substances using sun's energy.
Examples - Green plants. Examples - Animals, fungi and most bacteria.

Why do we need food ? Explain briefly.

Ans. We need food for following reasons:

(i) To produce energy that is used to perform various metabolic activities in the body,

(ii) To bring about growth, and

(iii) To replace tissues that are being constantly damaged or broken down.

What is a balanced diet ? Name the components of food.

Ans. Balanced diet is a complete diet that provides required quantities of all the necessary nutrients
for normal healthy living.

Components of food : Carbohydrates, fats, proteins, mineral salts, vitamins, water and roughage.

What is the Food Guide Pyramid?

The Food Guide Pyramid is a graphic guide of what to eat each day. It will help people follow the
Dietary Guidelines for Americans. The Food Guide Pyramid was developed by the U.S. Department of
Agriculture (USDA) and supported by the U.S. Department of Health and Human Services. The
Dietary Guidelines provide advice for better health.

Following the Dietary Guidelines can help reduce your chances of developing certain diseases. The
guidelines are designed for healthy Americans aged 2 and up.

How is this guide different from the guides I have used in the past?
The Food Guide Pyramid is a new graphic to help people think about healthy eating. The
recommended number of servings for some of the food groups is different on the Pyramid than the
recommendations found on other food guides, such as the "Basic Four." The Pyramid is designed to
help people get the nutrients they need and avoid too much fat or sugar.

Why should I use the Food Guide Pyramid?

It is based on current research about diet and health and was developed by the U.S. Department of
Agriculture. The Food Guide Pyramid should be used with students in place of the "Basic Four" or
other food guides you may be using.

What do the different pieces of the pyramid mean?

The Food Guide Pyramid emphasizes eating foods from the five major food groups shown in the
pyramid's three lower levels. None of these major food groups is more important than another - for
good health, you need them all. Each of these food groups provides some, but not all, of the nutrients
you need. Foods in one group can't replace those in another. Fats, oils and sweets are at the Pyramid
tip. People should use these sparingly.

Why is there a range of servings for each food group?

The number of servings people need depends on their age, sex, size, and activity level. For example, an
active male teenager needs more servings than a less active, older woman. Almost everyone should
have at least the lowest number of servings in each range. Preschool children need the same variety of
foods but may need smaller servings. Be sure, however, that preschoolers eat or drink two full servings
from the milk group daily.

Cookies, cakes, and doughnuts are made with flour. Does that mean they are part of the breads,
cereals, rice and pasta group?

Yes. Foods such as cookies, cakes and doughnuts are part of this group. However, they are high in fat
and sugars and people should eat them only occasionally.

Why are the symbols for fat (a round dot) and added sugar (a triangle) at the Pyramid tip but
also throughout the Pyramid?

Fat and added sugar is found in many types of food and in most of the food groups. Fat and added
sugars are shown mainly in foods from the pyramid tip (fats, oils, and sweets). But symbols are shown
in all food groups as a reminder that some choices in these groups can be high in fat or added sugar.
You need to select wisely from within each food group.

Food Guide Pyramid - A Guide to Daily Food Choices Bread, Cereal, Rice and Pasta Group (6-11
servings)

This group includes foods from grains. You need the most servings of these foods each day since they
provide the base of the pyramid. These foods provide complex carbohydrates (starches), which are an
important source of energy, vitamins, minerals, and fiber. What counts as a serving? 1 slice of bread,
11 ounce of ready to eat cereal, and 1/2 cup of cooked cereal, rice, or pasta.

Vegetable Group (3-5 servings)

Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and
magnesium. They are naturally low in fat and also provide fiber. What counts as 1 serving? 1 cup of
raw leafy vegetables, 1/2 cup of other vegetables - cooked or chopped raw; 3/4 cup of vegetable juice.

Fruit Group

Fruits and fruit juices provide important amounts of vitamin A and C and potassium. They are low in
fat and sodium. What counts as a serving? A medium apple, banana, or orange; 1/2 cup of chopped,
cooked or canned fruit; 3/4 cup of fruit juice.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (2-3 servings)

Meat, poultry, and fish supply protein, B vitamins, iron, and zinc. Dry beans, eggs, and nuts are similar
to meats in providing protein and most vitamins and minerals. What counts as a serving? 2-3 ounces of
cooked lean meat, poultry, or fish; 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut
butter (count as 1 ounce of meat). The total amount of these servings should be the equivalent of 5 to 7
ounces of cooked lean meat, poultry, or fish per day.

Milk, Yogurt, and Cheese (2-3 servings)

Milk products provide protein, vitamins, and minerals. Milk, yogurt, and cheese are the best sources of
calcium. What counts as a serving? 1 cup of milk or yogurt; 1 1/2 ounces of natural cheese; 2 ounces
of process cheese, Two servings for most people and servings for women who are pregnant or breast-
feeding, teenagers, and young adults to age 24.
Fats, Oils, Sweets (use sparingly)

It is recommended that Americans limit fat in their diets to 30 percent of calories. This amounts to 53
grams of fat in a 1600 calorie diet, 73 grams of fat in a 2200 calorie diet, and 93 grams of fat in a 2800
calorie diet. All food groups contain low fat choices.

Choosing a diet low in sugar is important for people who have low calorie needs. Sugars include white
sugar, brown sugar, raw sugar, corn syrup, honey, and molasses; these supply calories and few other
nutrients. Sugar might be added to foods in the groups, but other foods, which are high in sugar, are candy,
soft drinks, jams, and jellies.

How Many Servings is Right for Me?

The pyramid shows a range of servings for each food group. The number of servings that are right for you
depends on how many calories you need, which in turn depends on your age, sex, size, and how active you
are. Almost everyone should have at least the lowest number of servings in the ranges.

For Young Children

Preschool children need the same variety of foods as older family members do, but may need fewer
calories. The can eat smaller servings which will be less calories, but they should have at least 2 cups of
milk per day.

Combination foods

For mixed foods, do the best you can to estimate the food group servings. For example, a slice of pizza has
servings from the bread group (crust), milk group (cheese) and vegetable group (tomato).
Fill in the Pyramid correctly with the five food groups and the correct amount of servings you need
from each group for one day. With the 5 blanks at the bottom of the page fill out one food from your
own country that would fit in each of the five food groups.
Answer:

What is BMR ?

Ans. BMR stands for Basal Metabolic Rate. It refers to the minimum energy required for
sustaining life at rest.
Mention the differences between carbohydrates and proteins as nutrients in our diet.

Ans. Differences between Carbohydrates and Proteins

Carbohydrates Proteins
1. Energy-providing foods. Body-building foods.
These contain carbon, hydrogen, oxygen,

2. These are compounds of carbon, nitrogen, and also sulphur in some cases.

hydrogen and oxygen

3. No such activity. Some act as enzymes.

What is the importance of proteins, fats and carbohydrates in our diet?

Ans. Importance of Proteins - These are body-building foods and help the body in its growth, repair of
worn-out and damaged tissues and provide protection from infections. In addition, they provide energy.

Name two diseases caused due to the deficiency of proteins. What are their symptoms
?

Ans. Diseases of Protein Deficiency

(a) Kwashiorkar : It is a serious protein deficiency disease, showing the

following symptoms:

(i) The child shows retarded growth of body and brain and is emotionally
depressed.

(ii) The child has a distended belly, slow movement and thin limbs.

(iii) It results in wasting of muscles though some fat may still be left under the
skin.

(iv) It leads to oedema and swelling of hands and legs.

(b) Marasmus : It is due to undernourishment of both proteins and carbohydrates.

Children below one year of age may show it due to inadequate diet and
replacement of mother’s milk and calorie-deficient foods. Following
 symptoms are observed :

(i) The child gives a shrivelled appearance as the body is thin.

(ii) A child suffering from marasmus, has sunken eyes, thin, dry and wrinkled
skin.

(iii) The ribs are prominent as muscles do not develop and fat layer seems to be
absent.

(iv) It leads to retarded growth, physical as well as mental.

(v) There is repeated diarrhoea, digestive disorders due to atrophy of
digestive glands but there is no oedema or swelling of parts as in
Kwashiorkar.
State the difference between undernutrition and malnutrition.

Ans. Undernutrition refers to less consumption of food and deficiency of one or more
nutrients in the diet for a long period of time. Malnutrition, on the contrary, may be
undernutrition as well as overnutrition. As in undernutrition, diet is not balanced in
malnutrition.

Importance of fats - Fats are energy-providing foods. They

(i) form constituent of cell membrane

(ii) provide energy

(iv) in animals form storage fatty tissue under the skin.

Importance of carbohydrates

(i) They are the main sources of energy in all organisms.

(ii) In mammals, excess carbohydrates is stored as glycogen in the liver.

 (v) How can you test the presence of starch, glucose, proteins and fats in the
given sample ?
Ans. Experiment : To show the presence of starch in the given sample.
Take the given sample containing starch (starch solution can be prepared by
boiling starch powder in water) in a test tube and add a few drops of iodine
solution (1 gm iodine and 1 gm potassium iodide dissolved in 100 cc of distilled
water).
Development of blue-black colour in the sample indicates the presence of starch.
Experiment : To show the presence of glucose in the given sample.
Method A (Benedict’s Test)

Take the given sample containing glucose in a test tube and add Benedict’s
solution to it. Heat the mixture to boiling, then cool it.
The mixture undergoes a colour change from green to yellow and then brick-red
precipitate forms. Formation of brick-red precipitate indicates the presence of
glucose.
Method B (Fehling’s Test)
Take the given sample containing glucose in a test tube and add Fehling’s
solution (Fehling solution comes as Fehling solution A and Fehling solution B;
both have to be mixed in equal quantity before use) to it. Boil the mixture.
Development of brick-red precipitate indicates the presence of glucose (or
fructose) in the sample.
Experiment : To show the presence of proteins in the sample. Method A (Millon’s
Test)
Take a little egg white solution (made by adding warm water to egg white) in a test
tube and add Millon’s reagent to it. Boil the mixture.
Development of pink colour indicates the presence of proteins.
 Method B (Biuret Test)
Take the given protein sample in a test tube and add 40 per cent NaOH
solution to make the sample alkaline. Then add a few drops of 1 per
cent copper sulphate solution.
Violet or pink colour indicates the presence of proteins.
Experiment : To show the presence of fats.
Method A
Rub a small amount of the given sample on a piece of white paper.
Let the paper dry and hold it in front of a source of light.
A translucent spot on the paper through which light passes indicates
the presence of fats.
Method B
Take the sample containing fats in a test tube and add a few drops of
Sudan III (a dye) to it.
Small oily droplets coloured with the dye indicate the presence of fats.
Complete the following table :

Vitamins Source Deficiency disease caused

1. Vit. A …………… ……………………….
2. Vit. C …………… ……………………….
3. Vit. D …………… ……………………….
4. Vit. B1 …………… ……………………….

Ans. Source Deficiency disease caused

Vitamin A Cod liver oil, milk, butter, Night

blindness carrot, papaya.

Vitamin C Citrus fruits (lemon, orange), Scurvy green vegetables

Vitamin D Cod liver oil, eggs, Rickets synthesised by skin in sunlight.

Vitamin B1 Yeast, pulses, cereals, Beri-beri

Name the vitamins present in the following :

(i) Citrus fruits (v) Yeast

(ii) Carrot (vi) Egg yolk

(iii) Milk (vii) Meat

(iv) Germinated wheat grains (viii) Whole grains.

Ans. Citrus fruits —
Vitamin C
Carrot —
Vitamin A
Milk — Vitamin
B2, B12 Germinated wheat grains — Vitamin E
Yeast — Vitamin
B1, B2
Egg yolk — Vitamin B1
Meat — Vitamin B1, B3, B12
Whole grains — Vitamin B
Complete the following table :

Mineral Source Function

Iodine
Sodium
Calcium
Fluorine
Ans.
Mineral Source Function
Iodine Common salt, sea food Needed for thyroid gland
Sodium functioning
Salt, cheese, 1. For osmocontrol-blood and
Calcium bread, butter tissue fluids.
2. For nerve impulse
Bread, flour, cheese, conduction.
Fluorine milk, vegetables
1. Bone and teeth formation.
2. Blood clotting
Sea fish, water
3. Muscle activity. Bone
fluoride toothpaste
and teeth formation