HOME ECONOMICS LITERACY

LECTURE #2
Food and Nutrition Food Opinions- are sets of ideas or concepts held
by a person regarding a certain food. These are
Food- is any organic or inorganic substance that affected or influenced by culture and vary from
builds and repairs tissues, supplies heat and region to region.
energy, and regulates body processes when Basic Tools in Nutrition
ingested. It refers to all substances containing
nutrients such as carbohydrates, fats, proteins, Dietary Guides- are tools devised to aid in planning,
vitamins and minerals. procuring, preparing, serving and consuming meals
for both normal and therapeutic diets of individual
Nutrition- is the study of food in relation to health or groups. The proper uses of dietary guides
of the individual, community or society and the assure that adequate diet is served according to an
process through which food is used to sustain life individuals or groups physical state and needs.
and growth.
Tools Commonly Used in Nutrition
Good Nutrition- means that the body has 1. The Recommended Dietary Allowances
adequate supply of essential nutrients that are 2. The Three Food Groups
efficiently utilized in such that growth and health are 3. Nutritional Guidelines
maintained at the highest possible level. 4. The Food Composition Table
5. Food Exchange List
Malnutrition- is a condition of the body resulting
from lack of one or more essential nutrients or it 1. The Recommended Dietary Allowances (RDA)-
may be due to an excessive supply to the point are levels of nutrient intake considered adequate to
creating toxic or harmful effects. maintain health and provide reasonable levels of
reserve in body tissues of healthy persons.
Factors Affecting Food Habits -In obtaining RDA values, the average minimum
requirement for a nutrient- except for calories- is
 Habits, tradition, personal preference, social determined first.
pressure, availability, convenience,
economy and nutritional value. -Safety allowances are added to the average
minimum requirements to correct for inefficient
Food Habits- are the ways in which individuals or utilization and individual variations. Final
groups select, prepare, consume and utilize allowances are recommended to meet the
portions of available food in response to their requirements of all biological types of healthy
cultural, social and economic environment. individuals. However, the additional nutrients
required by persons afflicted with diseases,
Objective factors- physical, biological and traumatic stresses, or priority inadequacies are not
technological influences. provided.
Subjective factors- cultural, social and physiological
influences. -For energy values, the average requirements for
man and woman who are in good health and
Reasons Why Certain Foods are Preferred moderately active are determined. Variations in
age, physical activity, body weight and
We like certain foods because we associate physiological state are also considered.
them with happy experiences--- a.) those we eat
during family gatherings b.) those given to us when -Likewise, the RDA can serve as basis for
we were children by people who love us or c.) estimating national food needs, goals in food
those eaten by people whom we regard highly. production, in launching foods and nutrition policies
and in establishing standards for public assistance
We dislike foods that are--- a.) withheld from us as programs; and as a guide in planning and procuring
punishment b.) those given to us when we are ill c.) food supplies for population groups, in interpreting
those forced to us when we are not hungry. food consumption records and in evaluating the
adequacy of food supplies to meet national needs.

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LECTURE #2
4. The Food Composition Table (FCT)
-The difference between requirement and -Provides information regarding the chemical
allowance should also be noted. Requirement composition and nutrient contribution of foods, as
refers to the amount or value actually needed by basis for planning food mixtures needed in food
the body to ensure optimum health, below which assistance programs.
would result to detrimental effects. Allowance -Useful in prescribing diets with nutrient restrictions
includes individual variations and other factors; or modifications, and in interpreting dietary
hence, its value is higher than that of requirement. histories. The tables come in handy in agricultural
research, food industry and regulation, nutrition
2. The Three Food Groups education, and consumer demand/action program.
-The FCT has three parts. Part A presents the
The three food groups are (1) energy giving foods nutrient composition of raw and cooked foods. Part
(Go), (2) body building foods (Grow), (3) regulating B gives the nutrient composition of processed foods
foods (Glow). Energy giving foods are cereals, and C shows supplementary tables or nutrients and
corn, fats and oils. Body building foods are meat, anti-nutrients. Part A and B give the nutrient values
fish, poultry, dairy products and legumes. of foods per 100g edible portion. Part C includes
Regulating foods are fruits and vegetables. tables for amino acid, essential elements, oxalic
acid, phytin, cholesterol, trace minerals of some
3. The Nutritional Guidelines foods.

US dietary guidelines were formulated by the 5. The Food Exchange List (FEL)
Department of Health and Human Services (DHHS) -is a list of common foods grouped in terms of
and the US Department of Agriculture and was equivalent amounts of carbohydrates, proteins, fats
issued in 1992. The title is “Nutrition and your and calories. Each group may also contain foods
Health: Dietary Guidelines for Americans”. with equal amounts of vitamins and minerals.
1. Eat a variety of foods. -Since the foods in a group can be used
2. Maintain a healthy weight. interchangeably, the list may serve as a quick
3. Choose a diet low in fat, saturated fat and method of planning and evaluating the
cholesterol. carbohydrate, protein, fat and calorie contents of a
4. Choose a diet with plenty of vegetables, meal or diet. Devised primarily to facilitate the
fruits, and grain products. planning of diabetic diets, this food guide is also
5. Use sugars only in moderation. applicable for normal and other therapeutic diets.
6. Use salt and sodium only in moderation.
7. If you drink alcoholic beverages, do so in Nutritional Composition of Foods
moderation.
Calorie or Kilocalorie (Cal/Kcal)- is the unit of
The Korean Guidelines were set by the Korean energy commonly used in human nutrition. It refers
Nutrition Society in 1986: to the amount of energy required to raise the
1. Eat a variety of foods. temperature of one gram or kilogram of water by
2. Keep ideal body weight. one degree centigrade respectively.
3. Consume enough protein. -Primary Sources of calorie are foods rich in
4. Keep fat consumption at 20 percent of total carbohydrates, fats and proteins.
calories.
5. Drink milk everyday. -Joule- is the unit of energy in metric system.
6. Reduce salt intake. Nutrients- are present in an adequate diet using a
7. Keep good dental health. variety of foods at the right amounts. No single food
8. Restrain from smoking, alcohol and caffeine can provide all the nutrients in amounts needed for
consumption. good nutrition.
9. Keep the harmony between diet and daily
life. Sources of Energy- cereals and root crops are
10. Enjoy your meal. cheap sources, while oils and fats are its most
concentrated sources.

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2. Per amount eaten in a day. This takes into
Sources of Proteins, B-vitamins and Iron- meat, account the frequency of serving and
fish, poultry, eggs and legumes. consequently the total intake of a certain
food in a day.
Sources of Proteins, Calcium and Riboflavin- milk, 3. Per equal caloric contribution. The common
cheese, and other dairy products. basis of comparison is equal calorie
portions (usually 100 Kcal) of various foods.
Classification of Nutrients This calorie value is the same for all foods.
What varies is the weight of the different
1. According to Function. foods needed to yield that much calorie.
2. According Chemical Nature. Since there are necessary nutrients, proper
a. Organic- with carbon content (protein, selection of foods is therefore called for.
fat, carbohydrates and vitamins)
b. Inorganic- without carbon content (water Calories- are the measurement unit of energy.
and minerals) Energy- is the capacity to do work or produce
3. According to Essentiality change in matter. Nutrition deals with energy found
4. According to Concentration. in foods due to the chemical bonding in nutrients.
Macronutrients- water, protein, fat and Carbohydrates- these are organic compounds that
carbohydrates. contain carbon, hydrogen and oxygen.
Micronutrients- vitamins and trace minerals.

Assessment of Nutritional Composition Functions of Carbohydrates

1. Major source of energy for the body.
1. Concentration- is the relative content or 2. Protein sparing effect.
strength of the food components that, in this 3. Necessary for normal fat metabolism.
regard, are the calories or nutrients. It is, 4. Modulate the production of hormones.
however necessary to have equal weights 5. Regulate gastro-intestinal peristalsis.
when comparing different foods to determine 6. Detoxifying effect.
which is the more concentrated source of 7. Precursor of important compounds.
calories and nutrients.
2. Contribution in the Diet- when reference -widely distributed in plants. Cereals and root crops
(such as RDA) is made to an individual, the contain mainly starch and amylase and
basis of comparison is no longer amylopectin. Fruits and vegetables have varying
concentration but contribution. Contribution amounts of sugars and polysaccharides. Glycogen
refers to how much a given nutrient or calorie or animal starch is present in small amounts in
is supplied by a certain food in relation to animal tissues such as liver and muscles.
another. In this case, the basis of
comparison cannot be equal weights, Fats- like carbohydrates are also organic
because weight per se has a little influence substances composed of carbon, hydrogen and
on intake, while intake generally influences oxygen. However, fats differ in ratio of oxygen to
contribution. carbon and hydrogen which is much higher (from
1:7 to 1:3) compared to 1:2 for simple
The possible common bases for comparing carbohydrates.
foods according to their contribution are:
Essential fatty acids- refers to linoleic acid, fatty
1. Per serving portion. Serving portion is the acid that cannot be produced in the body that is
size by weight or volume considered why it must be provided in the diet.
sufficient to satisfy the need and meet the Synthetic fats- are mostly formulated fats for
allotted per person. E.g. serving portion of therapeutic purposes.
vegetable is ½ cup and a serving portion of Cholesterol- is a lipid monohydric alcohol widely
soup is ¾ cup. This does not recognize the distributed in animal tissues found in egg yolk,
frequency of serving.

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various fats, nerve tissues of the brain and the of life. The term “vitamin” was coined by Casimer
spinal cord, liver, kidney, and adrenal glands. Funk when he discovered the anti beri-beri factor in
rice bran. The term came from the two root words:
Functions of Fats in our Body vital and amine. These are classified as either fat-
1. Concentrated source of energy. soluble or water-soluble. The fat-soluble vitamins
2. Satiety value. include A, D, E, and K while C and B vitamins such
3. Precursor of prostaglandins. as thiamine, riboflavin, niacin, panthothenic,
4. Source of essential fatty acid. pyridoxine, and biotin are water-soluble.
5. Carrier of fat-soluble vitamins.
6. Enhances meal palatability. Functions of Vitamins
7. Body insulator and protector of vital organs. 1. Regulate biological processes for the
Fats come from animal and plant or vegetable promotion of growth.
sources. 2. Responsible for the normal functioning of
the digestive tract, stabilization of the
Proteins- every cell in the body is composed of nervous system and the proper utilization of
proteins that are subjected to continuous wear and mineral elements and other macronutrients
tear and replacement. The word protein was coined in the body.
by Mulder, a Dutch Chemist, from a Greek word 3. Make tissues more resistant to infection.
meaning “first”, to establish the primary importance
of this nutrient in a person’s diet. Minerals- these are inorganic crystalline and
-These contains the elements carbon, oxygen, homogenous substances comprising approximately
hydrogen and nitrogen. These elements are 4% of man’s total body weight.
arranged into amino acids, which are linked by -Minerals serve as structural and regulatory
peptide bonds to form protein. substances. As structural substances, they act as
-There are 23 amino acids, eight if which are (a) building constituents in the body’s tissues, (b)
considered essential for adults, namely, isoleucine, components in soft tissues, and (c) components in
leucine, lysine, methionine, phenylalanine, essential body compounds. As regulators, they are
threonine, tryptophan and valine, while arginine and called electrolytes that activate enzymes and
histidine are essential for infants and growing hormones.
children.
Meal Planning
Functions of Protein:
1. Essential for growth and repair. According to Leocadio (1976), meal planning is the
2. Found in bones, teeth, hair and nails, thus process of thinking and deciding the series of
serving structural functions. activities in meal management. The activities
3. Enable the body to maintain neutralty and include planning, purchasing, food supply storage,
regulate water balance. food preparation and cooking, food service and
4. Form essential body compounds such as dining area preparation.
hemoglobin, antibodies and hormones.
5. Energy source when carbohydrate and fat Meal planning is essential to ensure that food
intakes severely inadequate. served is (a) nutritionally adequate, (b) economical
in terms of food cost, time and energy spent in
Factors that Alter the Need for Protein: preparation, (c) aesthetically pleasing and (d)
1. Age sanitary. When plans and decisions have been
2. Size made, write them down.
3. Adequacy of carbohydrate and fat intake
4. Physiological state Factors to Consider in Meal Planning
5. Quality of dietary protein
1. Resource Availability. This depends on the
Vitamins- these are organic compounds needed in family’s socio-economic status, goals and values,
very small quantities in the daily diet of animals, desired type of meals service and place of origin.
including man, for normal growth and maintenance Family customs and traditions, likes and dislikes,

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 HOME ECONOMICS LITERACY
LECTURE #2
size and composition, and religious affiliations
influence the way these resources are used.

2. Family Goals. The general goals in meal planning

are:
a. Economical use of available resources
b. Provision of varied, interesting and
aesthetically pleasing meals
c. Provision of nutritious and sanitary meals
d. Minimum use of time and energy in meal
preparation and service.

3. Family Values with respect to goals. Different

families have different values. Many housewives
value health more than any factors, regardless of
the cost, time and energy spent to buy, prepare and
serve the food. Thus, a nutritious meal is always
provided for.

4. Changing Lifestyle. Because of the tight economic

situation in the country at present, practically, all
adult members of the family especially the mother
has to work. Therefore, the time for preparation of
home cooked meals is very limited and the number
of meals eaten outside of the home is high. It is
important that meals outside the home should also
be nutritious, economical and sanitary.

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