FOOD &
NUTRITION
An Introduction
INTRODUCTION AND TERMINOLOGIES
Nutrition may be defined as science of nourishing the body
properly, i.e. providing nutrients adequately for its growth,
maintenance and repair.
Foods are defined as those substances which when taken into
the body, furnish energy, build and repair tissues and regulate
body processes .e.g. milk, meat, vegetables etc.
Nutrients are constituents or the chemical elements in the
food that are essential to provide energy, materials for
building and repair of body tissues and to regulate the body
processes. They are;
Carbohydrates, Proteins, Fats, Vitamins, Mineral
elements and Water
FUNCTIONS OF FOOD
Food must contain substances that function in one or more of the
three ways;
Furnish body fuel, substances whose oxidation
in the body sets free energy needed for its actions
Provide materials for the building or maintenance
of body tissues
Supply substances that act to regulate body processes
Food Sources:
All sorts of foods are obtained from two sources namely, animal
and vegetable/plant origin.
Animal foods are obtained from animal sources e.g. meat, milk,
fish, eggs etc.
Vegetable/Plant foods are obtained from plant sources e.g.
grains, cereals, beans, legumes, vegetables, fruits, nuts, seeds etc.
Health is the state of complete physical, mental and social
well-being and not merely the absence of the disease or
infirmity. (WHO)
Nutritional Status refers to health. It is a condition of the
body resulting from the utilization of the essential nutrients
available to the body.
Nutrient density of foods is the concentration of nutrients in a
known mass of food. Foods can have low or high nutrient
density or energy density.
Supplementation is an addition of food to the regular meals
to enrich its nutrient contents.
Substitution is an exchange of foods with equivalent nutrient
contents.
Meal is one time food served and eaten.
Diet is the mixture of foods that a person
normally eats every day.
BASIC FUNCTIONS OF ESSENTIAL
NUTRIENTS
Each nutrient has some specified functions in the human body.
Nutrients Main Functions Sources
Carbohydrates To provide energy Grains, Cereals, Starches, Sugar,
Honey
Proteins To build and repair body tissues Meat, Poultry, Fish , Eggs, Milk
Cheese
Fats Source of concentrated energy Fats, Oils, Cream, Suet
Vitamins To regulate the body processes Vegetables, Fruits
Minerals To regulate the body processes Vegetables, Fruits
Water To regulate the body processes Regular Water, Hot and Cold
Drinks, Juices, Soups
Balanced Diet is the mixture of foods that
contains all the essential nutrients in their proper
proportions to meet the body needs. It is adequate to maintain
optimum health and optimal to promote growth.
Malnutrition is an impairment of health resulting from a
deficiency, excess or imbalance of calories and /or one or
more nutrients. It includes;
Under nutrition is a deficiency of calories and /or of one or
more nutrients
Over nutrition is an excess of calories and/or of one or more
nutrients
Specific deficiency results due to lack or decreased
consumption of a specific nutrient e.g. vitamin A deficiency
Imbalance results from disproportion or imbalance of
nutrients in the diet.
CATEGORIES OF NUTRIENTS
Macro nutrients are required by the body in relatively larger amounts as in grams (g)
and ounces (oz.). They include Carbohydrates, Proteins, Fats and Water.
Micro nutrients are required by the body in relatively smaller or minute amounts of
milligram (mg) and micrograms (μg). They include Vitamins and Minerals.
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Organic nutrients contain carbon in them and produce energy in the body directly or
help indirectly (as Catalyst). For example, Carbohydrates, Proteins, Fats provide
energy. Vitamins act as catalyst for energy metabolism.
Inorganic nutrients do not contain carbon and they regulate body processes. They
include Minerals and Water.
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Energy Nutrients supply energy to the body. They are Carbohydrates, Proteins and
Fats.
Body Building /Growth Nutrients build and repair body tissues. They are Proteins and
Minerals.
Body Regulators /Protective Nutrients regulate body systems to protect from diseases.
They are Vitamins, Minerals and Water.
PHYSICAL SIGNS OF GOOD
NUTRITION
Stable posture indicates vigor
Alert, vigorous, active & appearance of good health
Weight is in good proportion to his height, age and build.
Smooth, soft, slightly moist, and somewhat pink skin
Plentiful and lustrous hair
Bright and clear eyes with no dark circles
Fingernails and lips are pink; the tongue is red, uncoated and
moist.
Fat beneath the skin is firm and plentiful
Firm and strong muscles
Broad and deep chest
Straight and well developed bones of the arms and legs, with
no enlargement of the joints.
Clean, well-formed teeth and free from cavities, and breath is
sweet.
THE BASIC FOOD GROUPS AND THE FOOD
GUIDE PYRAMID:
They are the everyday foods classified into various groups according
to the similarity of their nutrients. They guide in obtaining all the
nutrients for a balanced diet.
1. BREADS, CEREALS, AND OTHER
GRAIN PRODUCTS
Nutritional Value:
These foods are notable for their
contributions of complex carbohydrates
(starch), vitamin B1, B2, B3, iron, protein,
magnesium, and fiber.
Servings:
6 to 11 servings per day
Serving Size:
Serving = 1slice bread, ½ C cooked cereal, rice , pasta, 1oz ready to eat
cereal, ½ bun, bagel, 1 small biscuit or muffin, 3 to 4 small or 2 large
crackers
Foods Included:
Whole Grains (wheat, oats, barley, millet, rye,) cereals, breads, rice,
pastas (macaroni, spaghetti), tortillas, chapattis, granola
Pancakes, muffins, cookies, biscuits, crackers, croissants, pastries
2. VEGETABLES
Nutritional Value:
These foods are notable for their contributions
of vitamin A, vitamin C,
folic acid, potassium, magnesium and fiber and
for their lack of fat and cholesterol.
Servings:
3 to 5 Servings per day (use dark green, leafy vegetables and legumes several times
a week)
Serving Size:
Serving= ½ C cooked or raw vegetables, 1 C leafy raw vegetables, ½ C cooked
legumes, ¾ C vegetable juice
Foods Included:
All vegetables such as;
Carrots, cauliflower, bean sprouts, broccoli , brussels sprouts, cabbage, corn,
cucumbers, eggplant, green beans, green peas, leafy greens (spinach, mustard and
collard greens), legumes, lettuce, mushrooms, potatoes, sweet potatoes, tomatoes,
water chestnuts, winter squash, okra, olives
3. FRUITS
Nutritional Value:
These foods are notable tor their contributions of
vitamin A vitamin C, potassium and fiber and for their
lack of sodium fat and cholesterol.
Servings:
2 to 4 servings per day
Serving Size:
Serving = typical portion (such as 1 medium apple, banana or orange, ½
grapefruit,1 melon wedge), ¼ C juice, ½ C berries, ½ C diced, cooked or canned
fruit, ¼ C dried fruit
Foods Included:
All fruits such as;
Apricots, cantaloupe, grapefruit, oranges, peaches,
strawberries, apples, bananas pears, water melon,
pineapple, guavas, mangoes, grapes
Canned or frozen fruit in syrup & dried fruit, coconut
4. MEAT, POULTRY, FISH, AND
ALTERNATES
Nutritional Value:
These foods are notable for their
contributions of protein, phosphorus,
vitamin B6, vitamin B12, vitamin B1,
vitamin B 3, zinc, magnesium, iron.
Servings:
2 to 3 servings per day
Serving Size:
Servings= 2 to 3 oz. lean cooked meat, poultry or fish (total 5 to 7
oz. per day), 1 egg, ½ C cooked legumes or 2 tbsp peanut butter
Foods Included:
Poultry, fish, lean meat (beef, lamb and mutton), egg, legumes,
beans, tofu, peanut butter, sausage
5. MILK, CHEESE AND YOGURT
Nutritional Value:
These foods are notable for their contributions of calcium, vitamin
B2, protein, vitamin B12, and when fortified vitamin D and vitamin
A.
Servings:
2 servings per day
3 servings per day for teenagers and young adults, pregnant/lactating
women, women past menopause
Serving Size:
Serving= 1 C milk or yogurt, 2 oz. processed cheese, 1½ oz. cheese
Foods Included:
Whole or skim milk and milk products such as cheese, yogurt,
buttermilk, custard, milk shakes, pudding, ice cream, fortified soy
milk
MISCELLANEOUS GROUP
These foods are notable [or their contributions of sugar
and fat
Miscellaneous foods not high in calories, include spices,
herbs, coffee, tea
Foods high in fat include margarine, salad dressings,
oils, mayonnaise, cream, cream cheese, butter, sauces,
potato chips, doughnuts, and chocolate bars
Foods high in sugar include cake, pie, cookies,
doughnuts, candy, soft drinks, fruit drinks, jelly, syrup,
gelatin desserts, sugar and honey
