HEALTH AND WELLNESS

NUTRITION
 NUTRITION

Nutrition is the intake of food and beverages that

provides energy to the entire body .Good nutrition
involves receiving and using the optimal nutrients to
manage variations in health and disease .
According to health organization an adequate well
balanced diet combined with regular physical activity
is a cornerstone of good health .
Poor nutrition can lead to reduced immunity
increased susceptibility to disease impaired physical
and mental development and reduced productivity .
 NUTRITION

FOOD GROUP :
The food groups are following .
VEGETABLES
FRUITS
GRAINS
DAIRY
PROTEIN FOOD
 VEGETABLES

Healthy vegetables include

Broccoli
Carrots
Lima beans
Potatoes
 FRUITS

 spinach
Sweet potatoes
Tomatoes
Fruits :
Apples
Apricots
Bananas
Orange
E.t.c
 GRAINS

 Whole grains :
 whole wheat
 Oatmeal
 Bulgur
 Brown rice
 REFINED GRAINS :
 White bread
 White rice
 Pasta
 Flour tortillas
 Noodles
 DAIRY PRODUCT

All milk
Calcium contaning milk products ,cheeses,yogurt ,
lactose free, lactose reduced products ,soy beverages
PROTEIN FOOD :
 meats
Poultry
Seafood
Beans
Peas
Eggs
 CARBOHYDRATES

 carbohydrates provide a source of ready energy for

muscles activity .
TYPES OF CARBOHYDRATES :
SIMPLE CARBOHYDRATES :
 the are readily digested
COMPLEX CARBOHYDRATES :
 comprising long chained molecules that take more
time to digest .
 Simple carbohydrates

 simple carbohydrates include natural sugars and

found in maltose fructose e t.c
COMPLEX CRBOHYDRATES :
Include starch dietary fibers that must be converted
into glucose source over time starch is found in
bread cereals and grains
Dietary fibers may be soluble for example oatmeal,
nuts ,seeds ,dry beans , peas .
 GLYCEMIC INDEX

 glycemic index (GI) attempts to measure how quickly

blood glucose levels rise after consuming various types
of carbohydrates. According to the American Diabetes
Association.
Foods with a high GI are rapidly digested and absorbed
and result in marked fluctuations in blood sugar levels.
 Low-GI foods, by virtue of their slow digestion and
absorption, produce gradual rises in blood sugar and
insulin levels, and have proven benefits for health.
 Low-GI diets have been shown to improve both glucose
and lipid levels in people with diabetes (types 1 and 2).
 Glycemic index

 Foods with a score of 70 or higher are defined as having a high

GI, whereas those with a score of 55 or below have a low GI.
 PROTEINS :
 Proteins, comprising amino acids, are considered the building
blocks of the body because they contribute to the development
of muscles, bone, tendons, skin, hair, and other tissues.
 There are 20 amino acids which form proteins
 These are essential and non essential amino acids .
 PROTEINS

A complete protein or high-quality protein source contains all of the

essential amino acids. Like meat and poultry

 An incomplete protein source is one that is low in one or more of the

essential amino acids,
 and complementary proteins have 2 or more incomplete protein
sources that combine to provide all the essential amino acids.

 Two incomplete proteins that combine as complementary proteins are

rice and beans, popular staples in many diets.

 Recommended Dietary Allowances (RDA) for proteins range from 13 g

daily for children 1 to 3 years of age to 56 g daily for men aged 19 to 70
years and 46 g daily for women of the same age.
 FATS

Dietary fat, along with carbohydrates and proteins,

provides energy for the body. Fats contain 9 calories
per gram compared with carbohydrates and protein,
both with 4 calories per gram. there are several
types of dietary fat.
Healthy Fats :
Unsaturated fats: Polyunsaturated and
monounsaturated fats are the 2 unsaturated fats that
are found in oils from plants (eg, soybean, corn,
safflower, canola, olive.
 UNHEALTHY FATS

Trans fatty acids and hydrogenated oils: While

producing certain foods, such as margarine and
shortening, fats may undergo a chemical process
called hydrogenation, creating trans fatty acids and
hydrogenated oils.
 These fats increase blood cholesterol level and
decrease HDL cholesterol .
 Total fat limits are 30% to 40% in children 2 to 3
years of age, 25% to 35% in children 4 to 18 years of
age, and 20% to 35% in adults 19 years of age and
older.
 Total fat limits are 30% to 40% in children 2 to 3
years of age, 25% to 35% in children 4 to 18 years of
age, and 20% to 35% in adults 19 years of age and
older.
 Vitamins and minerals

 Vitamins and minerals contribute to many of the biochemical processes

that enable the body to function and grow.
 For example, vitamin D helps the body absorb calcium, a mineral
needed for bone strength and nerve conduction.
 Vitamins are organic (made by plants and animals) and minerals are
inorganic (absorbed by plants).
 A healthy diet typically provides enough vitamins and minerals,
although many individuals take supplemental vitamins and minerals to
enhance their health.
 Dietary supplements may be taken as tablets, capsules, powders, or
energy drinks and bars. During pregnancy, additional vitamins and
minerals are commonly recommended.
 A pregnant woman taking a multivitamin with 400 μg of folic acid
reduces the risk of having a child with spinal defects by up to 70%.
 VITAMINS AND MINERALS

 it is important to note that the vitamins

supplements should not be taken in lieu otherwise
they will be dangerous
The example is vitamin K which if taken in liey
prevents blood clotting
 WATER

Water is essential for balancing the bodily fluids,

facilitating energy production in cells, hydrating
body tissues (eg, the skin), and aiding in bowel and
bladder function.
 The body is composed of approximately 60% water,
which contributes to multiple body function .
 men should drink 3 l of water and women should
drink 2.2 l of water .
A healthy meal should accompanied with water or
coffee or tea
 Signs of nutritional status

Signs of good nutrition include a toned and well-

developed body, ideal body weight for body
composition, smooth skin, clear and bright eyes,
glossy hair, and an alert facial expression.
 Although other factors contribute to these healthy
features, good nutrition is essential for optimal
health. Under nutrition refers to a diet that lacks a
full complement of healthy nutrients.
 individual who are undernourished are limited in their
physical work capacity, immune function, mental activity, and
ability to recover from illness and injury.
Malnutrition occurs when nutritional stores are depleted and
the body lacks sufficient nutrients for the demands of daily
living.
 Although malnutrition is commonly reported in distressed and
impoverished conditions, individuals with chronic disease may
also lack sufficient stores of nutrients for their daily needs.
Over nutrition, which literally refers to an overabundance of
nutrients exceeding health guidelines, may mask malnutrition
in severely obese individuals.
 NEED FOR REFERRAL

Health care professionals should screen for possible

nutritional deficits or conditions that pose
nutritional risks for their clients and make proper
referrals to the client’s physician or a registered
dietitian.
 Any dietary recommendations should be made by
the individual’s physician or a registered dietitian. It
is important to consider not only a person’s food, but
also the cleanliness of its preparation and
presentation.
 INFANTS

Newborns may experience a failure to thrive for a

wide range of reasons related to eating difficulties,
feeding patterns, breastfeeding issues, and/or other
problems. Infants may also present with food
allergies that may be difficult to recognize early in
life.
 CHILDHOOD

Early in life, children may develop eating patterns that

lead to obesity and type 2 diabetes.
 Prader-Willi syndrome is a rare genetic condition
resulting in an insatiable appetite and obsessive
overeating.
 Autism commonly presents with food aversions.
 Professionals working with children should be alert to
their eating substances that are largely nonnutritive,
such as clay, chalk, dirt, or sand.
 If pica is suspected, the individual needs to have
blood testing.
 ADOLESCENCE

Two significant problems seen in adolescence relate to

eating disorders.
anorexia nervosa .
bulimia.
The symptoms of bulimia are usually different from
those of anorexia nervosa. The patient binges on huge
quantities of high-caloric food and purges her body of
dreaded calories by self-induced vomiting or by using
laxatives.
In anorexia nervosa the person refuges to eat bcz of
fear of being obese .
 ADULTHOOD

 According to the Centers for Disease Control and Prevention,

obesity has reached epidemic proportions, affecting 37% of
adults, depending on the region of the country. Adult obesity is
associated with a number of serious health conditions, including
heart disease, diabetes, and some cancers.
 Promoting regular physical activity and healthy eating while
creating an environment that supports these behaviors is
essential to reducing this epidemic. A common condition
associated with obesity is type 2 diabetes.
 This condition may develop over time and is often preceded by
pre diabetes, a condition with elevated blood glucose but below
levels of diabetes. Pre diabetes can put people at increased risk of
developing type 2 diabetes, heart disease, and stroke.
 ADULTHOOD

Individuals with pre diabetes can prevent or delay

the onset of type 2 diabetes by losing 5% to 7% of
their body weight and getting at least 150 minutes
per week of moderate physical activity.
 OLDER ADULTS

 Healthy nutrition and lifestyle habits need to be maintained across the

lifespan to ensure optimal health. Problems that develop with aging,
including osteopenia, osteoporosis, and sarcopenia, can be reduced with
proper nutrition and exercise.
 According to the National Institutes of Health, “extra weight is a
concern for older adults because it can increase the risk for diseases such
as type 2 diabetes and heart disease and can increase joint problems.”
 Another concern for older adults is vitamin deficiencies resulting from a
poor diet. This problem is common among the frail and institutionalized
elderly. Mild vitamin deficiencies can contribute to anemia, cognitive
impairment, increased risk for infections, and problems with wound
healing; severe deficiencies can lead to irreversible organ damage.
 Common vitamin deficiencies in older adults include vitamin B12 , folic
acid, vitamin C, and vitamin D.
 POPULAR DIETS

Many individuals select specific diets to manage

their daily nutrition for various reasons, including
weight management, food allergies, and
philosophical beliefs.
 Lifestyle behaviors, such as weight loss of 5% to 10%
body weight and modest physical activity (30
minutes daily), significantly affect the development
of diabetes in patients with pre diabetes.
 POPULAR DIETS

Vegetarian diets, although limited in animal sources

for protein and relying primarily on plant sources of
protein, vary according to underlying philosophies or
dietary needs of the individual. Vegetarian eating
patterns usually fall into the following groups:
 The vegan diet excludes all meat and animal
products.
 Vegetarians need to ensure adequate amino acid
balance through well-planned diets.
 POPULAR DIETS

Lactose intolerance suggests that the individual has

intolerance to milk and some dairy products and that
these foods should be avoided to reduce the risk of
abdominal pain, diarrhea, and flatulence . For these
individuals, it is important to encourage adequate
calcium and vitamin D through other supplementation.
Vitamin-enriched diets include fortified cereal and
other prepared foods. These individuals should be
cautioned about taking more than 100% RDA for each
nutrient —especially niacin, pyridoxine, and vitamins
A, D, and E.
 POPULAR DIETS

Low-carbohydrate diets have proven effective for

short-term weight reduction but are controversial for
long-term use.
 Overall, women eating low-carbohydrate diets high
in vegetable sources of fat or protein had a 30%
lower risk of heart disease and a modestly lower risk
of type 2 diabetes compared with those eating high-
carbohydrate, low-fat diets. Women eating low-
carbohydrate diets high in animal fats or proteins did
not have a reduced risk of heart disease or diabetes.
 IMPORTANCE OF PHYSICAL ACTIVITY AND GOOD
NUTRITION

Athletes need a healthy diet to maintain their

strength and endurance and repair injured tissue.
Athletes need protein primarily to repair and rebuild
muscle that is broken down during exercise and to
help optimize carbohydrate storage in the form of
glycogen. Protein is not an ideal source of fuel for
exercise, but can be used when the diet lacks
adequate carbohydrate.
This is detrimental, though, because if used for fuel,
there isn’t enough available to repair and rebuild
body tissues, including muscle.
 Importance of physical activity and good nutrition

Athletes in strength training require more

carbohydrates and glycogen stores for their
workouts, yet no additional protein, as popularly
believed.
Recommended protein intake for the average adult is
0.8 g per kg (2.2 lb.) of body weight per day; 1.4 to
1.8 g per kg (2.2 lb.) of body weight per day for
athletes engaged in strength training, and 1.2 to 1.4 g
per kg (2.2 lb.) of body weight per day for athletes
engaged in endurance training.
 Dental health

Another key factor that relates to healthy nutrition is

dental health. the need for dental care is ongoing to
ensure proper function for eating and other
oromotor skills.
Although public health policies encourage the
fluoridation of water to prevent cavities, daily
brushing as well as periodic cleaning (ideally every 3
months), should be encouraged to prevent cavities
and gum disease.
 DENTAL HEALTH

In addition, health care professionals need to remind

individuals to wear protective mouth gear when
engaging in sports.
 Teeth protection may also be needed for individuals
who tend to exhibit bruxism (grinding of the teeth).
 All individuals should have their teeth examined
annually for potential dental problems resulting
from injury, disease, poor hygiene, or teeth grinding.
 DENTAL HEALTH

Another common problem seen by doctors, dentists,

and physical therapists is temporo mandibular joint
(TMJ) dysfunction. TMJ is involved in any movements
involving the jaw, including eating, drinking.
 Generally, individuals complain of pain that travels
along the jawline down the neck or through the face on
the involved side, as well as limitations in movement,
painful clicking in the joint, stiff muscles surrounding
the joint.
 If the pain persists, a referral should be made to a
specialist who deals with TMJ dysfunction.
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