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1:INTRODUCTION
Nutrition Science: Nutrition is a branch of science: Nutrition is
the sum total of the processes involved in the taking in and the utilization of food substances by which growth, repair and maintenance of the body are accomplished. It involves ingestion, digestion, absorption and assimilation.
What do we need to know about nutrition? Why care about nutrition? What are the nutrients in food? What constitutes a nutritious diet? How do we know what we know about nutrition? How do people go about making changes?
2:A LIFETIME OF NOURISHMENT
We are what we eat: In a lifetime the changes we see in our body depends on our food intake.
Chosen foods have a cumulative effect Good health and poor health
Your body continuously renews itself: It is growth and changes
Best foods Support your body’s growth & maintenance
Malnutrition: due to lack of certain nutrients Deficiencies (Pellagra –vitamin B3) imbalances
(Beriberi- vit B1), rickets –Vit D, and excesses (Vit –A: weight loss, nausea)
3:THE DIET AND HEALTH CONNECTION
Our choice of diet for today & future affects health
Influential lifestyle habits: Socializing through Tobacco use, alcohol use, drugs etc.
Chronic diseases: diabetes, heart diseases, some kinds of cancer, dental diseases, loss of bone :Connection with poor diet
4:GENETICS AND INDIVIDUALITY
There are two main categories of diseases: Inherited & from nutrients
Genetics and nutrition affect diseases to varying degrees Genetics: Human genome is made of DNA with 99.9%= same,
0.1%= variation out of which only 2% code for proteins. More DNA related conditions like down syndrome, hemophilia and sickle-cell anemia are not reversible as they are inherited.
With proper nutrition several conditions can be prevented: Hypertension, Iron, vitamin, mineral deficiency etc. (see chart below)
Preventive
Non preventive
5:OTHER LIFESTYLE CHOICES
Other closely linked lifestyle choices to nutrition that affects health;
Tobacco & alcohol use: Body abuse Substance abuse: Mood altering substances like
drugs can cause weight loss, effects brain Physical activity: Lacking – calorie accumulation Sleep: deficiency disrupts sleep Stress: No desire to eat Environmental factors: Any kind of
environment: Changes in social circles. Example: moving from small town to big city vice versa.
6:THE HUMAN BODY AND ITS FOOD Our body uses energy
Energy that we consume indirectly from the sunSun- Plants- Food –Humans OR Sun-Plants -Humans
Energy moves from plants to Animals –animals store energy in the tissue –Humans consume energy
There are total six kinds of nutrients Four nutrients are organic in nature Three nutrients that provide energy : Carbohydrates,
Proteins & Fat Three nutrients that does not provide energy but are
essential to synthesize energy in the body are: Vitamins, minerals and water
Energy in the form of calories: What is calorie? Units of energy. Unit to measure the energy in food. Kilocalorie or calorie. (Amount of heat energy necessary to raise the temperature of a kg of water to 1 degree Celsius)
7:MEET THE NUTRIENTS
Human body & foodBoth food and human body are made of
same Same materials (see picture)
8:MEET THE NUTRIENTS
Energy-yielding nutrients Carbohydrates – 4 cal/g Fats – 9 cal/g Proteins – 4 cal/g
Vitamins and minerals: Provide no energy or supply no energy: Help cells
make energy Act as regulators ; balancing functions, energy
distribution
Scientists calculate the needs of nutrients in a human body based on age, life stage, gender and activity factors that matters
9:ELEMENTS IN THE SIX CLASSES OF NUTRIENTS
a: All of the B vitamins contain nitrogenb: Protein contains mineral sulfur , vitamin B12 contains cobalt
10
11:CAN I LIVE ON JUST SUPPLEMENTS?
Supplements are elemental diets because they are: Administered to severely ill people
Remember: “Real food” is superior to supplements because they Interact with our body in a good way
Phyotochemical properties are natural – they add color, taste, aroma characters to real food.
Help to fight against disease: Antioxidants, flavanoids etc
Physical contributions: Human system comfortPsychological contributions: Taste, likings,
hormonal stimuli, look of the food etc.
12:THE ABUNDANCE OF FOODS TO CHOOSE FROM
Whole foods: These are basic foods. Basis of nutritious diet. Natural or farm foods, :These foods are existing from long time.
Recommended whole foods: Fruits & vegetables
Other types of foodsFast, processed, functional, staple, Enriched,
Medical, Nutraceutical foods
14: HOW, EXACTLY, CAN I RECOGNIZE A NUTRITIOUS DIET?
It depends on Five characteristicsAdequacyBalanceCalorie control
Intakes should not exceed need
Moderation Not abstinence
Variety foods
15: A GUIDE FOR BEHAVIOR CHANGE DURING DIET PROGRAM
Once you know your problem with food and want to go through a diet program then you need to change your behavior towards diet. Remember: Behavior change takes substantial effort
Six stages of change (See slide 16) Do an assessment and set up goal: First step is
realizing problem : obesity, anorexia….admitting “I have a problem” Realistic goals: For overweight people: Set a
reasonable goal Obstacles to change: Need to overcome this.
Competence: No knowledge or skill to make change Confidence: Loosing confidence /no capacity feeling Motivation: lacks motivation
16:STAGES OF BEHAVIOR CHANGE
17: A WAY TO JUDGE WHICH FOODS ARE MOST NUTRITIOUS: NUTRIENT DENSITY: UNDERSTANDING THIS IS IMPORTANT BEFORE YOU SELECT YOUR FOOD
Recommended Lower density food