Download Nutrition

What is Nutrition?
 Nutrition is the relationship of food to the well being
of the human body.
What is Nutrition?
Cont’d.
 It includes
 the metabolism of foods,
 the nutritive value of foods,
 the qualitative and quantitative requirements for food at
different ages and developmental levels to meet
physiological changes and activity needs,
 the changes in nutrient and food requirements that
accompany or assist in the reduced risks of degenerative
conditions, and
 the economic, psychological, social and cultural factors
that affect the selection and eating of foods.
What Does Nutrition Do?
 All living things need food and water to live.
 Eating a well-balanced diet while getting plenty of
physical activity, maintaining a healthy weight, avoid
smoking and controlling diseases such as heart disease
and diabetes is the best approach to a healthy lifestyle.
“You are what you eat”?
 It is true that human body is really built from the
nutrients it gets from food: water, protein, fat,
carbohydrates, vitamins and minerals. On average:
 60% of body weight is water,
 20% is fat, and
 20% is a combination of mostly protein plus
carbohydrates, minerals and vitamins.
Food Guide
Nutrition needs
 Each older adult has unique needs: so dietary
recommendations should be individualized.
 ENERGY: Energy requirements decrease with age.
Average caloric intake is 2000 Kcal/day for older men
and 1600 Kcal/day for women. Health problem arises
when intakes are less than 1500Kcal/day;
supplementation is often needed for those who have a
severely restricted caloric intake.
Proteins
 Proteins are made up of 22 amino acids of which 13 are
produced by the body. Remaining 9 are not made by
body and are called essential amino acids. They need
to be supplied from food sources.
Proteins-what do they do?
 Growth & maintenance of body tissues,
 Production of enzymes, hormones, blood,
 Acid-base balance, fluid & electrolyte balance,
transportation of lipids, vitamins, minerals and oxygen
around the body.
How do we use protein?
 Our bodies make 13 amino acids. The remaining 9 are
to be supplied from outside sources; these are called
essential amino acids.
 It has been observed that on an average we need 1 gram
protein per Kg bodyweight daily to remain healthy,
since the body cannot store proteins.
Sources of protein
 Rice, Wheat, Lentils, Legumes, Nuts, Beans
 Vegetables & milk
 Meat, Fish, Poultry, Egg
Protein Deficiency
 The tissues where protein is heavily used will be
weakened,
 Children will fail to grow properly,
 You will have digestive disorders due to non-renewal of
lining of digestive tract and will suffer from anemia
due to non-generation of red blood cells,
 It will cause muscle wasting, hair loss and fluid
retention.
Carbohydrates
 These are sugar compounds made by plants when they
are exposed to light.
Carbohydrates-Types
 Simple-With one unit of sugar called monosaccharide
and two units of sugar called disaccharide like glucose
& sucrose
 Complex-Also known as polysaccharides such as
grains, cereals, vegetables and fruits,
 Dietary fiber-It is an indigestible form of carbohydrate.
It is vital to the body in its role of regulating bowel
functions, reducing the risk of intestinal problems and
promoting feelings of fullness. Examples Soluble-Fruits, oats, barley, legumes
 Insoluble-Wheat bran, cereals, vegetables.
What do carbohydrates do?
 Carbohydrates are the body’s most efficient energy
source.
 They keep muscles, brain and other organs running
smoothly.
 However if excess carbohydrates are consumed, they
are converted into fat.
Deficiency of carbohydrates
 If sufficient carbohydrates are not consumed, the
deficiency is fulfilled by the body by utilizing available
protein as an energy source. In that event the functions
of protein will be jeopardized.
FAT
 Fat is a substance composed of lipids or fatty acids and
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occur in various forms or consistencies.
It is an excellent form of fuel for energy.
No more than 25-35% of total daily caloric intake
should come from fats (lipids).
Mono- and poly-unsaturated fats to be used and
saturated fats to be avoided.
Essential for Fat-soluble vitamins
FATS
 Olive oil is the best cooking oil.
 Considering affordability, the next best thing is Rice
bran oil which contains a large quantity of Omega 3
fatty acid that does tremendous good to the overall
health by protecting from inflammations.
 Other cooking oils contain lots of Omega 6 fatty acids
that contribute to inflammation.
VITAMINS
 What are vitamins?
 Vitamins are organic, essential nutrients required in
varying amounts to perform specific functions that
promote growth, reproduction, normal metabolism
and maintenance of health & life.
What do vitamins do?
 Vitamins regulate metabolic processes, control cellular
functions and reduce the risk of degenerative diseases.
However, each individual vitamin has its own daily
requirements, food sources, functions, deficiencies
and toxicity risks.
MINERALS
 WHAT ARE MINERALS?
 These are inorganic matter and constitute a larger
portion of the body than vitamins - up to five percent.
 There are two classifications of minerals required for
health: the macronutrient and the trace minerals.
Although needed in small quantities, trace minerals
are still essential for human survival.
What do minerals do?
 Minerals are essential in the diet, acting as co-factors
of enzymes (enzymes would not exist or function
without minerals) and as organizers of the molecular
structure of the cells and its membranes.
 Examples of minerals: Calcium, Phosphorus, Iron,
Sodium, Potassium, Magnesium, Manganese, Zinc,
Chromium, Selenium, Silicon, Molybdenum, etc.
WATER
 What is water?
 Water is a colorless, tasteless and nearly odorless
liquid essential for plant & animal life. Our body is
comprised of 60-70% water.
What does water do?
 Every cell in our body needs water to carryout a variety
of physiological functions, lubricating and cushioning
organs, transporting nutrients, flushing out toxins
from the body and participating in many normal
chemical reactions.
How much water?
 How much water is needed depends upon the age and
muscle & fat content of the body. Muscle tissues have
more water than fat tissue. Average male body has
proportionately more muscle than the average female
body; it also contains more water. For the same reason,
a young body generally has more water than an older
one.
How do I use water?
 It’s said that everyone should drink at least
eight(240ml) glasses of water per day and an active
person should strive for more.
 Here is where your water goes each day:
 850-1200 ml is lost in breath &perspiration
 600-1600 ml is lost in urine
 50-200 ml is lost in feces
Degenerative Diseases
 What are Degenerative Diseases?
 These are the diseases that once they get into a person,
they cause steady degeneration over five, ten or twenty
years and lead to death or to untold suffering.
 These are not caused by any germ, bacteria or virus.
These diseases include: Heart diseases, Diabetes,
Cancer, Arthritis, Dementia, Macular Degeneration,
Fibromyalgia, Obstructive Pulmonary Disease and
many others.