LIFE PROCESSES
FOOD AND NUTRITION
Facilitator: Jasmina S
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FOOD AND NUTRITION
• Defined as anything solid or liquid which when
swallowed, digested and assimilated in the body keeps
it well
• Nutrition as a science which tells us about what
happens to the food when it enters our body and
thereafter.
• Foods provide nutrients so we can grow and be active
and healthy
• We all know that people who eat healthy, balanced
diets are likely to have:
• plenty of energy to work and enjoy themselves;
• fewer infections and other illnesses.
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Nutritional NeedsNutrition – Definition
• It’s a combination of
processes by which
the living organism
receives and utilizes
the material necessary
for the maintenance
of its function and for
the growth and
renewal of its
component
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NUTRIENTS
• Nutrients are substances that provide:
• energy for activity, growth, and all functions of
the body such as breathing, digesting food,
and keeping warm;
• materials for the growth and repair of the
body, and for keeping the immune system
healthy.
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Health and Calorie
• Health: A state of complete physical , mental
and social well-being and not merely the
absence of disease .
• Calorie; A unit measuring the amount of
energy provided by food
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Function of food
• Supplies nutrients to build, repair and maintain body
tissues
• Energy to voluntary and involuntary activities
• Supplies nutrients to fight against diseases
• Provides energy to the body through nutrients like
Carbohydrates, fats and proteins
• Water is reqd in large amt to regulate body process like
excretion, digestion
• Roughage helps normal bowel movement
• Eating provides outlet of stress and strains
• Is a sign of security for a few. Used as a weapon by refusing
to eat food
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TWO TYPES OF NUTRIENTS
• Macro (big) nutrients that we need in large amounts.
These are:
• carbohydrates (starches, sugars and dietary fibre);
• fats - there are several kinds (see Box 4);
• proteins - there are hundreds of different proteins.
• Micro (small) nutrients that we need in small amounts.
There are many of these but the ones most likely to be
lacking in the diet are:
• minerals - iron, iodine and zinc;
• vitamins - vitamin A, B-group vitamins D,E,K and
vitamin C.
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CARBOHYDRATES
What does in our body
• gives energy
• helps to make the food tasty
• increases the bulk of your food
• spares the protein to perform other functions
From where do we get
• Cereals – like wheat, rice, bajra, maize
• Potatoes, sweet potatoes, arbi
• Sweets like sugar, honey, jaggery
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• Carbohydrates are compounds of carbon,
hydrogen and oxygen
• Some foods give carbohydrates in your body in
the form of starch like cereals, potatoes, sweet
potatoes –insoluble in water
• While some other foods give carbohydrates in
the form of sugar like sugar, honey, jam,
jaggery, etc.-soluble in water
• One gram of carbohydrate gives 4 kcal. An
adult person needs 400-420 gms of
carbohydrates everyday.
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Fibers /Roughage
• Present in plants
• Eg Whole grains, vegetables and fruits
• Cannot be digested by human beings-essential
in our daily diet
• Helps in the passage of food –digestive tract
• Provide-stool-speed up the passage thro the
intestines
• Lack- constipation
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PROTEINS
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What does in our body
needed for making new cells in the body
helps in repairing old and damaged cells
helps in healing wounds
needed for making blood, enzymes and hormones
also give energy to do work
From where do we get
Animal sources:
Meat, egg, fish, poultry,
milk, cheese, curd, paneer
Plant sources:
All pulses, cereals, peas, soyabean, groundnuts and nuts
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PROTEINS
• Carbon, hydrogen,and oxygen along with
nitrogen, sulphur and phosphorus
• Protein molecules –complex –long chains of
simple and small units =amino acids
• The protein from animal sources is known as
animal protein
• protein from plant sources is called plant protein.
• One gram of protein gives 4kcal. An adult needs
1gm of protein for every kilogram of body weight.
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FATS
• What does in our body
• gives energy – fats are the concentrated sources of
energy
• help in the utilization of fat soluble vitamins like
A,D,E,K
• help to keep our body warm
• make the food tasty
• provide protection to delicate organs like heart,liver
and also provide padding on our skeleton and muscles.
• From where do we get
• Milk , butter, ghee, groundnut oil, coconut oil,
vanaspati, eggs, liver, meat, fried foods, chocolates,
etc.
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Fats
• Like proteins , fats which we get from animals are
called animal fats. Fats which we get from plants are
called plant fats. Animal fats increase the chances of
heart related diseases.
One gram of fat gives you 9 kcal.
• Although fats give you more energy than
carbohydrates, you eat very little fats and hence fats
are not the major sources of energy in your body.
• When fats are eaten in large amounts, they make you
fat. Food containing large amount of fat can cause
stomach upsets. An adult needs only 50-60 gms of fat
everyday
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VITAMINS
• These are the substances which occur in very
small amounts in food, and are essentials for
proper functioning of the body. Vitamins cannot
be manufactured by the body, therefore must be
supplied by the diet.
• Those vitamins which are soluble in fats are
known as fat soluble vitamins.These are vitamins
A,D,E, and K.
• Those vitamins which are soluble in water are
known as water soluble vitamins. These are
vitamins of B group and C.
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VITAMIN
S
A
How it works in the body
Your eyes need Vitamin A to
see in dim light
Its makes your skin healthy
Necessary for normal growth
and development
Provides resistance to infection
Foods it can be found in
Disease
Vegetables, fruits (especially yellow Xerophthalmus –dryness of
ones), milk, cheese, eggs yolk,
cornea
butter, ghee, liver green leafy
Night Blindness
vegetables.
B
Comple
x
Helps the body to use energy
Keeps the digestive system
healthy
Pulses, whole grains cereals
--wheat, rice,etc
Beri Beri (nerve degeneration
and paralysis, pellagra and fatal
anemia
C
All the body cells need Vitamin
C because it helps to hold cells
together.
It also keeps our teeth and
gums healthy
Fruits, leafy vegs ,potatoes,
sprouted grams. Guava and amla
are the richest sources.
Scurvy – swollen gums
D
Work with minerals phosphorus
and calcium
to make teeth and bones
strong.
Oily fish, milk,cheese,butter, ghee,
etc. Our body can make Vitamin D
when the skin is exposed to
sunlight.
Rickets –bow legs and pigeon
chest
Sterility and fast aging
E
Prevents tissue breakdown it is
an antioxidant.
Whole pulses and cereals
Decayed clotting of blood
K
Main function is in blood clotting
process
Green leafy vegetables
liver disease and hepatitis
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MINERALS
• Minerals are present in all body tissues and
fluids. The minerals calcium and phosphorus
are found in bones and teeth. Iron is a mineral
which is found in blood as a part of the red
pigment haemoglobin. Minerals occur in food
as salts.
• Minerals do not provide energy
• Minerals are not destroyed during food
preparation.
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MINERALS
• Calcium and phosphorous are known as
macro or major minerals, as they are present
in the body in large amounts specially in
bones and teeth.
• Iron and Iodine are found in the body in
smaller quantities, hence are known as micro
minerals.
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Functions of Minerals
• Maintenance or control of water balance in
the body
• Contraction of muscles
• Normal functioning of nerves
• Clotting of blood.
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Calcium
Functions
Calcium helps your bones to grow and become strong.
It makes your teeth grow healthy and strong.
It helps the blood to clot. When you get hurt, you bleed.You
must have noticed that after some time the bloood stops
flowing and a hard crust is formed. This is called clotting of
blood for which calcium is needed.
It also helps in the movement of muscles.
Sources
You get calcium from
Milk and its products like butter and ghee. These are the best
sources of calcium.
Green leafy vegetables like spinach, curry leaves, coriander
leaves are also good sources of calcium.
Deficiency-Rickets ,osteoporosis
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IRON
• Functions
• Iron is a very important mineral. It is needed for
making red blood cells in your blood.
• Sources
• You get iron from
• Green leafy vegetables like spinach, mint, etc.
• Liver, heart, kidney and egg yolk are full of iron.
• Gur/jaggery
• You must include iron rich foods in your daily diet.
• Deficiency : Aneamia
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IODINE
• Functions
• Iodine is needed so that the thyroid gland in your
body can work properly.
• Sources
• You get iodine from
• Sea foods like fish and sea weeds.
• Plants which grow in iodine rich soil.
• Salt which has iodine in it, that is, iodised salt
• Deficiency-Goitre
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Phosphorus ,Sodium ,Potassium, Fluorine
Mineral
Source
Function
Deficiency
Phosphorus
Milk, meat, nuts
Strong bones and
teeth
Rickets
Sodium
Most food ,table salt
Muscle
contraction, fluid
balance nerve
impulse
Muscle
fatique,neuralagia
Potassium
Meat ,Vegetables
Osmotic pressure,
nerve and muscle
function
Oedema,hypoglyc
aemia
Fluorine
Sea food , tea,
cereals
Teeth enamel
formation
Tooth decay
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WATER
• Water is not a nutrient, yet it is very important
for you.
• It helps the body cells to do their work.
• It helps you to digest your food and takes the
nutrients from the food to the different cells of
your body.
• Water also helps to keep your body temperature
constant. In summer, extra heat is removed
when you sweat.
• Water helps to remove the wate products from
your body in the form of urine.
• Everybody must drink at least 7-8 glasses of
water everyday.
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BALANCED DIET
Definition: a diet that contains adequate amounts of all the
necessary nutrients required for healthy growth and activity.
The idea is to eat well in order to:
• Achieve a proper development.
• Keep our organism healthy.
• Achieve a perfect brain functioning.
• A shortage of any nutrient has a negative influence on
balance.
• peak condition.
• our health and wellbeing.
• Therefore, we have to make sure that our diet includes all
these needed substances, always in the appropriate quantity.
• Balanced Diet
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Factors to be considered for balanced
diet
• Knowledge of daily nutritional requirement
• Selection of food which supplies the daily
nutrition of requirement.
• Planning of meals
• Preparation of meals
• Serving of meals
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Characteristics of a balanced diet:
• Varied.
• Pleasant.
• Sufficient.
• Not excessive
The amount of energy needed by every person has
to be established according to:
• age.
• gender.
• physical activity.
• sport, etc.
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Factors influencing food choice
Food choices for a balanced diet depend on many
factors, such as:
• individual energy and nutrient needs;
• health concerns;
• cultural or religious practices;
• cost;
• food availability;
• food preferences;
• social considerations;
• environmental considerations;
• advertising and other point of sale information
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Individual energy and nutrient needs
The amount of energy, carbohydrate, fat, protein,
vitamins and minerals needed differs between different
age groups and between males and females.
For example, women of child-bearing age should
consume extra amounts of folate and foods with added
folic acid during early pregnancy to decrease the risk of
fetal neural tube defects.
Energy needs also depend on activity levels. Athletes
will have much higher energy requirements due to
their high level of physical activity.
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Health Concern
Diets which exclude many foods due to a person’s health
concerns or for medical reasons need to be planned
carefully.
For example, people who are lactose intolerant cannot
eat some dairy products and so must make sure that
they eat other foods which are good sources of
calcium, e.g. soft edible bones in fish such as tinned
salmon.
However, they can consume hard cheese, as it is low in
lactose, and also yogurt in moderate amounts, because
the bacteria in yogurt helps digest the lactose.
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Cultural or religious practices
– Ethical and religious practices, such as avoiding
meat, may limit the range of foods people eat.
– For example, a strict Vegan will not consume any
meat products. They should choose non-meat
food sources which are high in protein, iron and
vitamin B12.
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Cost
Cost of food is a particularly important factor for
people with low incomes.
Food prepared food at home is often cheaper
than eating out or buying take-aways.
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Food Availability
Most foods are grown in a particular season of the
year, e.g. strawberries are harvested in summer.
These are called ‘seasonal foods’.
Buying foods when they are in season will often
ensure the food price is lower.
Technology and the importation of food,
however, has allowed food to be available all year
round.
Frozen foods such as vegetables are a great
alternative to fresh, if they are unavailable.
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Food preferences
Not everyone likes the same food, but some
foods are particularly popular or unpopular.
The taste, texture or appearance of foods can
affect people in different ways.
People should choose a balanced diet with a
wide range of foods they enjoy by choosing
from the 4 main food groups of The eat well
plate
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Food Advertising
Advertisements encouraging people to choose
certain foods often appear on the television,
internet, radio, posters, magazines and
newspapers.
Point of purchase information and product
placement are strategies often used to
provide information to consumers. This can
assist people in making healthier choices
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Basic Requirement
• The combination of nutrients is correct in the
following proportions:
• Carbohydrates 55 – 60 %
• Proteins 25 – 30 %
• Fats 12 – 14 %
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Classification of food
• Energy giving food: Carbohydrates and Fat eg
Cereals, dried fruits ,sugar ,etc
• Body building food: Protein and mineral rich
food . Meat ,fish ,eggs etc
• Protective Foods :Rich in proteins ,vitamins
and minerals
• Regulating food : Water and roughage
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Functions of Food
Physiological• Energy giving :It is the capacity to do work .Food
provides energy to the body. 1gm of carbohydrates 4kcal,1gm of protein-4kcal and 1 gm of fat -9kcal
Bodybuilding: Food provides material like proteins ,
minerals for building , repairing and replacement of
tissues
Protective : food protects the body from disease and
play a role of safeguarding the body
Regulating: Food such as water and roughage works to
regulate the body fluid and bowel movement.
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Psychological:
• Security – infants cling to the mothers arm when fed ,
feel secure
• Attention –Children refuse to eat to get attention
• Outlet of emotions- people use to eat food to feel
relaxed ,avoid boredom , loneliness , overeat when in
tension
Social:
• Status symbol-Marriages and parties
• Friendship and hospitality- Tea and coffee with biscuitsguest and neighbors
• Means of communication - Food communicates the
feeling –good taste , decorative , costly food served
• Source of power- Child may be awarded by giving food
and punished by not giving him food.
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Classification of Work
• Sedentary work or light work eg reading
,writing ,eating ,watching TV or movies
70 calories/hour
• Moderate work –light gardening ,walk
moderately fast like salesmen ,school
teachers . 100-200 calories/hour
• Heavy work : Labourers ,athletes ,farmers 350
and more
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Calories
• Men –Sedentary
Moderate
Heavy
• Women-Sedentary
Moderate
Heavy
Pregnant
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2425 cal
2875 cal
3800 cal
1875 cal
2225 cal
2925 cal
+300
Calories
•1-3 years old need about 1,300 calories each day
•4-6 years old need about 1,800 calories each day
•7-10 years old need about 2,000 calories each day
•11-14 years old (boys) need about 2,500 calories each
day
•11-14 years old (girls) need about 2,200 calories each
day
•15-18 years old (boys) need about 3,000 calories each
day
•15-18 years old (girls) need about 2,200 calories each
day
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FOOD GROUPS
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Five Food Groups
1) Cereals – Rice , wheat, Ragi, maize
Pulses and Legumes- Peas , beans , dals , grains
2) Nuts and Oil seeds- groundnut , soya, seasame,
almonds, coconut
3) Vegetables- Carrot, radish, carrot, potato
Leafy – spinach, cabbage, radish
Non leafy – brinjal , peas, pumpkin
Fruits- apple , guava, lemon, orange
4) Milk and Milk products- milk, curd, butter
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Cereals Grains: Whole Grains are Great. Eat 6 ounces of
grains every day. At least 3 ounces should be from wholegrain cereals, breads, crackers, rice or pasta every day. The
rest of the grains can be enriched or whole-grain products.
One ounce of grain is about 1 slice of bread, 1 cup of
breakfast cereal, or ½ cup of cooked rice or pasta. This
means that six slices of bread a day is the recommended
total you need each day.
Importance:
•They provide anti-oxidant
•Contain ferulic acid which is anti-cancerous
•Phytic acid protects the intestinal epithelium
•Controls diabetes with the help of enzyme blockers
•Insoluble fibres prevents constipation
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Starchy Vegetables: Vary Your Veggies. Eat 2 ½
cups of vegetables every day . Roots and tubers
like potatoes ,sweet potatoes , beetroot , turnip
contain high percentage of carbohydrates in the
form of sugar.
Importance:
Contains chemical compounds for
wide range of colors
•Roots and tubers give more calories
as they contain starch
•Carrot contain high amount of carotene
•Good sources of Vit C
•Supply inexpensive energy
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Fruits: Focus on Fruits. Eat 2 cups of fruit every
day. Eat a variety of whole fruits (fresh, frozen,
canned or dried) rather than fruit juice for most
of your fruit choices
Importance
•Fruits supply roughage on bulk in the diet
•Sugars are found in fruits
•Good sources of vitamins
•Orange ,amla , menons are good sources of
vitamin C
•Yellow fruits ripen papaya contain Vit A
•Sulphur ,iron, calcium are found in fresh fruits
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Pulses
Other name : legumes
Bengal gram ,red gram , black gram , horse gram ,
peas , khesari dal
Rich in protein and Vit B
Satiety value due to high protein and fibre
Contributes to fermentation in preparing idli,dhokla
Provides anti nutrients which help in reducing
diabetes
Helps in reducing cholesterol.
Germination pulses help to reduce degenerative
disease
Sprouted whole grams are rich in Vit C and Vit E
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Nuts and Oil Seeds
• Ground nut , cashew nut , walnuts
• Importance:
• Very nutritious and supply for a given weight , twice
the amount of proteins
• Good sources of minerals
• Inexpensive and rich in fibre which helps in bowl
movement
• Contain high amount of moisture ,hence low in calorie
• Good sources of vitamins ,
• Excellent source of vitamin E
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Green Leafy Vegetables
• Spinach , drumstick , fenugreek leaves
• Importance
• Rich in carotene , Vit C, riboflavin ,folic acid ,
calcium and iron.
• Inexpensive source of many nutrients
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Vegetables
• Brinjal , bean , peas , pumpkin , ladies finger
• Low in calories
• Skin and seed provide roughage which helps in
gastrointestinal mobility
• Moisture content is high so are highly perishable
• Moisture content is high
• Fair sources of vitamins and minerals
• Good sources of Vitamin C
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Calcium-rich Foods.
Get 3 cups of calcium-rich food every day (for
adults).
Choose low-fat or fat-free milk, yogurt and other
milk products like cheese.
Milk and milk products have a lot of calcium,
which is very important for good bone health. If
you do not or cannot drink milk, choose lactosefree milk products and/or other calcium-fortified
foods (for example, cereals and breads) and
drinks (for example, orange juice).
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Flesh Food- Meat, Poultry
• Meat of pig , sheep , goat
Importance:
• Rich in most of the nutrients required by man
• Rich in protein and contains all amino acids
• Rich in minerals like copper , iron ,phosphorus
• Contains good amount of thiamin , riboflavin
and niacin.
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Poultry
• Birds like chicken , ducks , geese , turkey
Importance:
• High protein content
• Little fat and more unsaturated fat
• Good source of Vit B and minerals
• Helps to avoid malnutrition
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Fish
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Excellent source of protein
Good source of minerals
Contains copper , sulphur, phosphorus
Marine fish contains iodine which prevents goitre
Fishes are rich in calcium when eaten bony
Fish proteins are easily digested than meat
proteins
• Fish oil is rich in Vit A and Vit D
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Fruits
• Fruits are sweet in taste with wide range of flavour ,
colour and texture
Importance:
• Supply roughage on bulk in the diet
• Various sugars are found in fruits
• Good sources of vitamins
• Good sources of Vitamin C-orange , amla , melons
• Sulphur , iron,calcium ,phosphorous are found in fresh
fruits
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Fats and Oils
• Fats and oils excellent sources of fat soluble
vitamins A,D,E and k
• Contains essential fatty acids help to increase
immunity and growth
• It delays the pangs of hunger
• Contribute tenderness , flavour , color and
texture of the food products
• Acts as chief ingredients in preparing foods.
They form emulsion and cooking media
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Oils
• Coconut , groundnut , linseed and mustard
Importance:
• Rich source of energy than other oils
• Sunflower and safflower oils have more
unsaturated fatty acid, which are helpful for good
health
• Concentrated source of energy give 9kcal per
gram
• Butter ,margarine are saturated fatty acids
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Sugar and Jaggery
• Table sugar and honey make food and drinks
taste pleasant.
• High energy provider
• Its superfluous food.
• It should be moderate at consuming.
• It may lead to wt gain and tooth decay if
consumed in excess
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FOOD FADS
BANDWAGON/JOIN THE CROWD This technique gives the
impression that almost everyone is using this product. It appeals
to people's desire to belong or be part of a crowd. e.g., "Millions
of people use " "Beat the rush.
EMPTY WORDS OR GENERALITIES This technique uses exaggerated
expressions to describe the product. Usually there is no factual
evidence to support the claims. e.g., "The greatest taste “
"Superb
"FAMOUS PEOPLE Well-known people such as TV stars, sport stars
etc. are paid to promote the product. The implication is that, if they
use it, it must be good. The product is not necessarily connected to
their work. e.g., Amir Khan,Akshay Kumar etc promoting 7-Up
and Thumps up
HUMOUR-Cartoons and ridiculous situations are used to make
people laugh. People will remember it longer if it is funny.
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Junk Food
• High in salts ,fat, sugar ,calories and low in
nutrients – Junk food
• Snacks
• Gum
• Candy
• Pizzas
• Fried chippes
• Sweets and desserts
• Beverages
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Fast Food and Obesity
• Teens directly spend more
– in fast food restaurants
– in food and snack stores
– -78%in school
• Fast foods tend to be low in Fe, Ca, riboflavin,
vitamin C, and folic acid
• More meals missed at home thus the choice of foods
away is more important than the time or place
• Results –Obesity- excess fat accumulates in the body
• Causes heart disease and several health problems
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What Influences Adolescents Food
Choices?
• Psychosocial
– Strong Influences
• Food preferences
– Early childhood experiences, exposure, genetics
• Taste and appearance
– Weak influence
• Health and nutrition
• Due to the busy lives of adolescents, they don’t
have much time to sit down and eat a meal.
Snacking and skipping meals are
commonplace among this age group- OBESITY
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Recommendation
• Adolescents should be encouraged to make
healthier choices while eating out such as:
• Water, juice or milk
instead of
Soft drink
• Small sandwiches
instead of
Large
choices
• Salad or baked potato instead of
French fries
• Grilled items
instead of
Fried items
• Fruit and yogurt
instead of
Breakfast
• parfait, fruit cup, or
sandwiches
• pancakes
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Food Additives
• Substances that are added in small quantities to a
food stuff to preserve or improve its flavour or
appearance or improve its nutritive value
• Color- jam ,butter ,cheese-look richer
• Emulsifier-arabic and lecithin-improve texture
and consistency
• Flavour-ice creams-improves taste
• Fortifiers-boost nutritive value eg iron in
cornflakes
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Food Additives and their functions
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Purpose of Food Additives
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Food Additives
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We have learnt
Classes of Food
Carbohydrates
Fats
Proteins
Vitamins
Minerals Water
Sources Functions
Balanced Diet
Food Fads
Fast Food and Obesity
Food Additives
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