DAVID UMAHI FEDERAL UNIVERSITY OF HEALTH SCIENCES,

UBURU

COURSE TITLE: CONTEMPORARY HEALTH ISSUES

COURSE CODE: DUFUHS-RIC 113

DIET, EXERCISE AND HEALTH

Learning Outcomes
At the end of this lecture, students should be able to:
 Define the key terms: diet, nutrition, exercise and health
 Differentiate between micronutrients and macronutrients
 Mention the classes of foods and their functions
 Outline the dietary guidelines
 Mention types of physical activity
 Explain the relationship between exercise and health
 Describe the health benefits of physical activity
INTRODUCTION
A healthy diet can reduce the risk of major chronic diseases such as heart
disease, diabetes, osteoporosis and some cancers. Poor diet and physical
inactivity are the most important factors contributing to an epidemic of
overweight and obesity affecting men, women and children in all segments of
our society. In the absence of overweight, poor nutrition and physical inactivity
are associated with major causes of morbidity and mortality. These include
cardiovascular disease, hypertension, type 2 diabetes, osteoporosis and some
types of cancer.
These diet and health associations make a focus on improved nutrition and
physical activity ever more urgent. These associations also provide important
opportunities to reduce health disparities through dietary and physical activity
changes. A healthy eating pattern needs to promote health and help to decrease
the risk of chronic diseases.

Health –The World health Organization (WHO) defined health as the state of
complete physical, mental and social well-being and not merely the absence of
disease or infirmity.

Food- Food is any solid or liquid which when ingested will enable the body to
carry out any of its life function. Most foods contain several simple substances
called nutrients. Nutrients are nutritional components in food that an organism
utilizes to survive and grow. There are six nutrients, each of which has specific
functions in the body.

Carbohydrates and fats are the energy suppliers. Those responsible for growth
and bodybuilding are proteins. Vitamins and minerals regulate chemical process
in the body. Water is present in most foods and is an indispensable component
of our bodies. It is the means of transportation for most nutrients and is needed
for all cellular activities.

Classification of foods is according to their functions as body-building foods

(proteins); energy yielding foods (fats and carbohydrates); and protective foods
(foods rich in vitamins and minerals). Foods are sometimes classified based on
their origin as foods of animal and plant origin. However, the commonest
classification of food is by their chemical composition.

Classification of Nutrients

Nutrients are of two major groups; the macronutrients and the micronutrients.
Macronutrients are the nutrients required by the body in large quantities while
micronutrients are those required by the body in minute quantities.

I. Macronutrients
a. Carbohydrates: They are the major source of energy for the body
and excess of carbohydrates are converted to fat stored in the body
for future use. Carbohydrates constitute the staple food in most
parts of the world, especially the developing countries. They are
made up of carbon, hydrogen and oxygen. Sources include
potatoes, yams, cassava, plantains, rice, maize, wheat, millet etc.
There are different groups of carbohydrates namely;
i. Monosaccharides- which are simple sugars. Examples are
glucose, fructose and galactose.
ii. Disaccharides – contain pairs of simple sugars. They
include sucrose (glucose/maltose), maltose (glucose/glucose)
and lactose (glucose/galactose).
iii. Polysaccharides – consist of chains of mainly glucose units
and sometimes some other monosaccharides bound together.
Examples are glycogen, starches and fibres.
Starches are stored in plants only and they contribute much
of the body’s glucose supply. Glycogen is a form of energy
storage in animals found in the liver and muscles. Fibres are
contained in plants and found in vegetables, whole grains,
fruits, legumes etc. Starch and glycogen contribute to the
body’s energy but fibres don’t.

Functions:
 Provide energy to the body
 Fibres contribute in digestion by promoting bowel
motion and alleviating constipation.
 Dietary fibres help to prevent colon cancer and
haemorrhoids.
  They also help to bind the cholesterol in the food,
eliminating it through the stool and so prevent its
absorption.
b. Proteins: they are substances made up of large numbers of amino
acids (about 24), nine of which are essential amino acids, namely:
histidine, leucine, isoleucine, lysine, methionine, phenylalanine,
threonine, tryptophan and valine. Proteins are different from
carbohydrates and fats because they contain nitrogen. Major
sources include egg, meat, fish, milk, and other dairy products, and
plants like beans, cereals, legumes (pigeon pea, cowpea, soybean
etc.
Functions:
 Body building, tissue repair and overall growth and
development of the body.
 Maintain osmotic pressure and fluid balance in the body.
 Provide energy to the body (can supply 4kcalories/gm)
 Constitute parts of enzymes, hormones, antibodies and
blood.
c. Fats and Oil: Fats consisting of glycerol and fatty acids are the
richest source of energy and serve as the body’s energy reserve to
mobilize when the body lacks energy from carbohydrates. Sources
include milk and other dairy products like butter, vegetable fats and
oils. Red palm oil is an example of plant fat and is the richest
source of carotene (the precursor of vitamin A).
There are two groups of fatty acids; saturated fatty acids
(derived from animals) and unsaturated fatty acids (derived from
plants and vegetables). The essential fatty acids are not
synthesized in sufficient quantities in the body are usually from
 foods such as vegetable oils. Examples of EFA are alpha-linolenic
acid (omega-3) and linoleic acid.
Polyunsaturated fatty acids are precursors of prostaglandin,
which is important in physiological functions of the body serving
as support for internal organs like heart, kidneys and intestines.
Trans-fats are unsaturated fat obtained artificially or naturally
(which is rare). They have been associated with cardiovascular
risks and considered by many as the worst type of fat to eat.
Functions:
 Act as insulator of body temperature against cold
 Act as a protective layer for some organs of the body eg
kidney, heart, intestines.
 Keep the skin smooth and healthy
 Serve as energy reserve for the body, thus preventing
proteins from being used up in case of non-availability of
carbohydrates for use as energy.

NB- High cholesterol level is a major risk factor for cardiovascular

diseases including myocardial infection and stroke, hence the need
for prudent diet for persons with or are at risk of coronary heart
disease. Omega-3 fatty acids have protective effect on the heart as
they reduce blood triglycerides, prevent and protect the heart against
irregular heartbeats.

II. Micronutrients- are very important for the maintenance of normal body
functions. They are supplied in foods as the body cannot synthesize them.
d. Vitamins:
 Vitamin A (retinol) - carrot, palm oil, green leafy vegetables. It
controls the general state of the epithelial cells and reduces the risk
of infection. It aids growth and development during childhood. It
 helps to keep the cornea of the eye in healthy condition. It is
required for reproduction, embryonic development and bone
formation.
 Vitamin D (calciferol) - green leafy vegetables, fish liver oil, sun,
carrots, milk and milk products. Absorption of calcium and
phosphorous. Bone formation.
 Vitamin E – is an antioxidant found in foods like nuts, seeds and
leafy green vegetables.
 Vitamin K – cabbage, liver, egg yolk etc. Cooking does not
destroy it. The liver requires vitamin K for the formation of
prothrombin a substance needed for clotting mechanism of blood.
 Vitamin B1 (thiamine) – egg yolk, milk and milk products.
 Vitamin B2 (riboflavin)- kidney, liver, meat, milk, and milk
products.
 Vitamin B6 (pyridoxine) – meat, liver, vegetables, cereal
 Vitamin B12 (cyanocobalamine) –
 Vitamin B3 (Niacin) - Meat, liver, fish, Peanut, peas, beans, and
whole grains, Milk, eggs, and cheese are poor source, however,
they are good source of Tryptophan (one of the essential amino
acids ), which is converted to Niacin. Niacin is a coenzyme in
energy metabolism along with other B-complex vitamin.
 Vitamin B9 (Folic acid) – leafy vegetables, liver, and other organs
and in meat.
 Vitamin B5 (Pantothenic acid )– meat (pork, turkey, chicken),
fish, whole grains
 Vitamin C – fresh fruits and fresh green vegetables. Stimulates the
production of red blood cells. Helps the formation of various body
tissues, particularly connective tissues, bones, cartilage and teeth.
 Vitamin C is unstable and easily destroyed. Foods lose almost half
of their vitamin C content when they are cooked.
NB- Vitamins A,D,E and K are fat-soluble while vitamins B,C are
water soluble.
e. Minerals- are inorganic elements occurring in nature. They are
inorganic because they do not originate in animal or plant life but
rather from the earth’s crust. Although minerals make up only a
small portion of body tissues, they are essential for growth and
normal functioning of the body.

 Iron – Daily requirements for men and women are 8 to

10mg and 10 to 18mg respectively. It is an essential
component of hemoglobin, responsible for the red colouring
of blood and for the transportation of oxygen to the tissues.
Sources are beef, liver, egg yolk, dark green vegetables,
onions, fresh fruits.
 Iodine - Iodine is one of the micronutrients, which is highly
essential for regulation of physical growth and neural
developments. Iodine is an essential component of the
thyroid hormones, thyroxin. Failure to have adequate level
of iodine in the blood leads to insufficient production of
these hormones. Sources are milk and seafood, iodized salt.
It is required for normal physical and mental growth. It is
required by the thyroid gland for the production of thyroxin,
which regulates the metabolic rate.
 Zinc – Sources are meat, shellfish and dairy foods zinc can
also be found in legumes, spinach, nuts, oatmeal, cereal
products. Animal foods are better sources of zinc than plant
foods. It has antioxidant function. It stimulates normal
immune system, aids immunity and wound healing.it was
 discovered recently that it plays a role in the control of
diarrheal diseases by reducing the duration of diarrhea.

The energy requirements of individuals depend on:

1. Physical activities
2. Body size and composition
3. Sex
4. Age may affect requirements in two main ways
 During childhood, the infant needs more energy because of
on-going growth
 During old age, the energy need is less because aged people
are engaged with activities that requires less energy.
5. Health condition or physiological status

Diet
A diet is the type of food and total amount a person eats or drinks.
Balanced Diet is defined as food containing all the nutrients in a sufficient
amount and in proper ratio. A balanced diet is one that gives the body the
nutrients it needs to function properly. Prudent diet- is a food that is low in fat,
cholesterol and sodium. It is recommended for persons with heart disease or at
risk of heart disease.
Dietary guidelines

i. Balance calories with physical activity to maintain healthy weight

ii. Eat a wide variety of foods
iii. Consume more of certain foods and nutrients such as fruits, vegetables,
whole grains, fat-free and low-fat dairy products and seafood.
iv. Nutrient density- select foods that deliver the most nutrients for the least
food energy.
v. Choose diets low in fat, saturated fat, trans fats, and cholesterol.
vi. Use sugar and salt in moderation
vii. Take alcohol in moderation.

Nutrition: - is the sum total of the process by which living things receive and
utilize the necessary materials for survival, growth and maintenance of worn out
tissues. An adequate supply of nutrients is needed to maintain all the functions
of the body and daily activities at maximum efficiency, thus ensuring healthy
living. Health and nutrition are closely linked and to ensure proper development
and life quality they must be adequate from early childhood on and most
vulnerable groups are infants, young children, pregnant women and lactating
mothers.
Exercise
Exercise is a form of physical activity that is planned, structured, repetitive and
performed with the goal of improving health or fitness. Everyone should be
regularly physically active to improve overall health and fitness and to prevent
many adverse health outcomes. The benefits of physical activity occur in
generally healthy people, in people at risk of developing chronic diseases, and
in people with current chronic conditions or disabilities.
Kinds of physical activity

There are three kinds namely;

1. Aerobic,
2. Muscle-strengthening, and
3. Bone strengthening.

Aerobic activity
Aerobic activities, also called endurance activities, are physical activities in
which people move their large muscles in a rhythmic manner for a sustained
period. Running, brisk walking, bicycling, playing basketball, dancing, and
swimming are all examples of aerobic activities. Aerobic activity makes a
person’s heart beat more rapidly to meet the demands of the body’s movement.
Over time, regular aerobic activity makes the heart and cardiovascular system
stronger and fitter.

Aerobic physical activity has these components:

 Frequency
 Intensity, or how hard a person works to do the activity. The intensities
most often examined are moderate intensity (equivalent in effort to brisk
walking) and vigorous intensity (equivalent in effort to running or
jogging);
 Duration, or how long a person does an activity in any one session.

Examples of Different Aerobic Physical Activities and Intensities

Moderate Intensity

 Walking briskly (3 miles per hour or faster, but not race-walking)

 Water aerobics
 Bicycling slower than 10 miles per hour
 Tennis (doubles)
 Ballroom dancing
 General gardening

Vigorous Intensity

 Race walking, jogging, or running

 Swimming laps
 Tennis (singles)
 Aerobic dancing
  Bicycling 10 miles per hour or faster
 Jumping rope
 Heavy gardening (continuous digging or
hoeing, with heart rate increases)
 Hiking uphill or with a heavy backpack

Muscle-Strengthening Activity

This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
These activities often involve relatively heavy objects, such as weights, which
are lifted multiple times to train various muscle groups. Muscle-strengthening
activity can also be done by using elastic bands or body weight for resistance
(climbing a tree or doing push-ups, for example).

Muscle-strengthening activity also has three components:

 Intensity, or how much weight or force is used relative to how much a

person is able to lift
 Frequency, or how often a person does muscle strengthening activity;
and
 Repetitions, or how many times a person lifts a weight (analogous to
duration for aerobic activity). The effects of muscle strengthening
activity are limited to the muscles doing the work. It’s important to work
all the major muscle groups of the body: the legs, hips, back, abdomen,
chest, shoulders, and arms.
Muscle-strengthening activities provide additional benefits not found with
aerobic activity. The benefits of muscle-strengthening activity include increased
bone strength and muscular fitness. Muscle-strengthening activities can also
help maintain muscle mass during a program of weight loss.
Muscle-strengthening activities make muscles do more work than they are
accustomed to doing. That is, they overload the muscles. Resistance training,
including weight training, is a familiar example of muscle-strengthening
activity. Other examples include working with resistance bands, doing
calisthenics that use body weight for resistance (such as push-ups, pull-ups, and
sit-ups), carrying heavy loads, and heavy gardening (such as digging or hoeing).

Muscle-strengthening activities count if they involve a moderate to high level of

intensity or effort and work the major muscle groups of the body: the legs, hips,
back, chest, abdomen, shoulders, and arms. Muscle strengthening activities for
all the major muscle groups should be done at least 2 days a week.

No specific amount of time is recommended for muscle strengthening, but

muscle-strengthening exercises should be performed to the point at which it
would be difficult to do another repetition without help.

Bone-Strengthening Activity

This kind of activity (sometimes called weight-bearing or weight-loading

activity) produces a force on the bones that promotes bone growth and strength.
This force is commonly produced by impact with the ground. Examples of
bone-strengthening activity include jumping jacks, running, brisk walking, and
weight-lifting exercises. As these examples illustrate, bone-strengthening
activities can also be aerobic and muscle strengthening.

Health benefits of physical activity

Studies clearly demonstrate that participating in regular physical activity

provides many health benefits. Many conditions affected by physical activity
occur with increasing age, such as heart disease and cancer. Reducing risk of
these conditions may require years of participation in regular physical activity.
However, other benefits, such as increased cardiorespiratory fitness, increased
muscular strength, and decreased depressive symptoms and blood pressure,
require only a few weeks or months of participation in physical activity.

1. Regular physical activity reduces the risk of many adverse health

outcomes.
2. Some physical activity is better than none.
3. For most health outcomes, additional benefits occur as the amount of
physical activity increases through higher intensity, greater frequency,
and/or longer duration.
4. Most health benefits occur with at least 150 minutes a week of moderate-
intensity physical activity, such as brisk walking.
5. Additional benefits occur with more physical activity.
6. Both aerobic (endurance) and muscle-strengthening (resistance) physical
activity are beneficial.
7. Health benefits occur for children and adolescents, young and middle-
aged adults, older adults, and those in every studied racial and ethnic
group.
8. The benefits of physical activity far outweigh the possibility of adverse
outcomes

Conclusion

The health benefits of physical activity are seen in children and adolescents,
young and middle-aged adults, older adults, women and men, people of
different races and ethnicities, and people with disabilities and chronic
conditions. The health benefits of physical activity are generally independent of
body weight. Adults of all sizes and shapes gain health and fitness benefits by
being habitually physically active. The benefits of physical activity also
outweigh the risk of injury and sudden heart attacks, two concerns that prevent
many people from becoming physically active.