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NUTRITION

The document provides an overview of nutrition, defining key terms such as food, nutrients, diet, and balanced diet, while highlighting the six essential nutrients: proteins, fats, carbohydrates, vitamins, minerals, and water. It details the functions and sources of these nutrients, emphasizing the importance of a balanced diet and the recommended daily allowances for caloric intake. Additionally, it discusses the impact of excess sugar and fats on health, as well as the significance of vitamins and caloric needs based on individual activity levels.

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0 views

NUTRITION

The document provides an overview of nutrition, defining key terms such as food, nutrients, diet, and balanced diet, while highlighting the six essential nutrients: proteins, fats, carbohydrates, vitamins, minerals, and water. It details the functions and sources of these nutrients, emphasizing the importance of a balanced diet and the recommended daily allowances for caloric intake. Additionally, it discusses the impact of excess sugar and fats on health, as well as the significance of vitamins and caloric needs based on individual activity levels.

Uploaded by

altodma361
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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NUTRITION

GEVEN JAYMAR, MAYNITE ALTEOD, MILO LYNJOY, OLA ALYSSA MARIE


NUTRITION

 The study of food, its composition, the


amounts needed by the body and its
effects on the body.
 Materials and food necessary to support
life and growth
Examples: vitamins and minerals found in
fruit
DEFINITIONS
FOOD : any substance, solid or liquid, that
contains nutrients
NUTRIENTS : substances that can be digested
and used by the body.
: All nutrients are made up of elements. They
are simple substances that cannot be broken
down into anything simpler.
DIET : the selection of food each person eats
BALANCED DIET :
contains all the nutrients in the correct
amount for the needs of the body.
■RDA : Recommended dietary allowance
■GDA : Guideline Daily Amount
DIET
Sum of food
consumed by an
organism or group.
What you eat
everyday!
There are 6 nutrients namely:
■ Proteins
■ Fats / Lipids
■ Carbohydrates
■ Mineral elements
■ Vitamins
■ Water
PROTEINS
 A substance that is
present in all living
organisms.

 Are great nutritional


value and are
directly involve in the
chemical process
Two types of protein
Complete protein contains all 9 essential
amino acids (e.g.animal products and soy)
Incomplete protein lacks one or more
essential amino acids (commonly seen in
plant sources).
There are 2 classes of protein

■1. HBV protein (High Biological Value)/


First class protein / Animal protein.
■2. LBV protein (Low Biological Value) /
Second class protein / Plant protein.
■ Both classes of protein are needed in the
diet
Protein function

- The growth of all body cell


- For growth of worn or damaged cells
- To make hormones, enzymes, and anti bodies
in the body
Lipids (fats & oils)-
Composition
Lipids are called fats
when solid at room
temperature and oils
when they are liquid at
room temperature.
LIPIDS (FATS & OILS)

 Made of 3 elements
 Carbon
 Hydrogen
 Oxygen
 The elements make units called glycerol and
fatty acids
 Each glycerol joins to 3 fatty acids to form a
There are 2 classes of lipids

1. SATURATED LIPIDS : are types of


dietary fats with single bonds between
carbon atoms.

2. UNSATURATED LIPIDS : are essential


dietary fats with double or triple bonds
between carbon atoms.
LIPID SOURCES

 Saturated fats are found in: butter, suet, lard,


meat, cheese, eggs, milk, yoghurt.
 Unsaturated fats are found in: fish, nuts,
seeds, cereals, soya beans, olives, avocado
pears, some margarines, cooking oils.
LIPIDS

FUNCTION : Releases heat and energy


for the body
 Insulates the body
Protects delicate organs e.g. kidneys
 Source of fat soluble vitamins A, D, E,
K
 Delays hunger
 Adds flavor to foods
OVEREATING LIPIDS

 Saturated fats raise blood cholesterol.


This causes high blood pressure, strokes
and heart disease
BENEFITS OF SATURATED LIPIDS

 Help reduce cholesterol

 Omega 3 and omega 6 fatty acids reduce risk


of heart disease and improve brain function.
They are found in oily fish, seeds and nuts
Carbohydrates – are
molecules made up of
carbon, hydrogen, and
oxygen. They are the body's
main source of energy and
are found in foods like bread,
rice, fruits, and sweets.
Carbohydrates can be simple
(like sugar) or complex (like
starch and fiber), and the
CARBOHYDRATES
COMPOSITION:
■ Carbon
■ Hydrogen
■ Oxygen
■ The elements form single sugar units e.g.
glucose
■ The sugar units link up to form other
CARBOHYDRATES

There are 3 classes of carbohydrates


 Sugars
 Starches
 Cellulose (fiber, roughage)
Carbohydrates Sources

1. Sugars are found in: fruit, honey, table


sugar, cakes, biscuits, sweets, fizzy
drinks, jam
2. Starches are found in: bread, potato,
pasta, rice
3. Cellulose is found in: Fruit, vegetables,
whole- cereals, seeds, nuts, beans, brown
CARBOHYDRATES

FUNCTIONS:
 To supply the body with energy
 Extra carbohydrate is changed to body fat
and stored
 Cellulose is needed to keep the digestive
system healthy and lower cholesterol
CELLULOSE
■Not digested, just passes
through our digestive
system unchanged
■Helps to push food through
the intestine and prevent
constipation, diverticulosis
and cancer of the colon
■ We need to eat 30g of
fibre a day to be healthy
SUGAR
■Sugar is a food we need
to eat less of
■Too much sugar is
causing obesity, tooth
decay and diabetes
■A lot of sugar is hidden
In foods that don’t really
taste sweet especially
convenience foods e.g.
Reducing Sugar in your Diet.
■ Replace sugary snacks with healthy
fruit, nuts, yoghurt etc.
■ Drink water instead of fizzy drinks
■Sweeten breakfast cereals with
fresh or dried fruit e.g. raisins, banana
■Check sugar content on food labels
and choose low sugar foods
Vitamins –
(micronutrients)
■ Essential for good
health
■ Each vitamin has its
own job to do in the
body
■ If a vitamin is missing
from the diet a
Vitamins – Classification
1 Fat-Soluble (dissolve in fat) Vitamins: A,D,E,K.
2. Water-Soluble (dissolve in water) Vitamins: B, C
■If more of the fat soluble vitamins is eaten than the
body needs it Is stored in the liver. (vitamin A)
■ If an overdose of these vitamins is eaten it causes
hypervitaminosis which is harmful to the body.
■ Water soluble vitamins are not stored in the body, if
too much is eaten they are removed in the urine.
■ It is therefore important to eat water soluble
What is a calorie?
Calories are units of energy
• The measurement of calories
in food is a measure of how
much potential energy that food
possesses
• This energy supplies our
DID YOU KNOW?
▸ the calories on a food package are
actually kilocalories (1,000 calories = 1
kilocalorie)
▸ lower case “c” means calories ▸
kilocalories is represented by a upper case
“C”
► BUT on labelling it is not always used
instead “food calories means
kilocalories”
►A can of soda with 200 food calories
contains 200,000 regular calories, or
200 kilocalories.
► The same applies to exercise when a
fitness chart says you burn about 100
calories for every mile you jog, it means
What Calories Do: Caloric Breakdown
► 1 g Carbohydrates: 4 Kilocalories
► 1 g Protein: 4 Kilocalories
►1 g Fat: 9 Kilocalories
Your Caloric Needs
► There are three main factors involved in
calculating how many calories your body needs
per day:
1)your BMR (Basal Metabolic Rate)
2) physical activity and
3) the thermic effect of food (this is the amount
of energy your body uses to digest the food you
eat)
Recommended Daily Allowance of Calories

• Children, teenage girls, active women &


sedentary men: ~2,000 calories
• Teenage boys and active men: ~2,000
calories
• Sedentary women and some older adults:
~1,600 calories
Burning Calories
• In order to maintain body weight, the
number of calories you take in, needs to
equal the number of calories you use as
energy
• 3,500 calories is equal to about 1 pound
of fat
Example Activities
• Backpacking: 413 calories / hour
• Bicycling: 236
• Cleaning house: 207 • Bowling: 177
• Aerobic Activities (basketball, running…) 472

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