Identify the 7 major classes of nutrients Explain balance diet and nutritional requirement Define the nutritional requirement

for different age group Baby or toddler Child Adolescent Adult Preconception & pregnancy Older people Describe the different level of nutrition Explain BMI

 Nourishment

required by cells and organisms in the form of food to support life. Many common health problems can be prevented or alleviated with good nutrition.

There are seven major classes of nutrients:

Carbohydrates Fats Fiber Minerals Proteins Vitamins Water

The macronutrients are carbohydrates, fats, fiber, proteins and water. The micronutrients are minerals and vitamins.

Carbohydrates play numerous roles in living organism:

Storage and transport of energy (starch/glycogen) Structural components (cellulose/chitin)

Carbohydrates may be classified as:

Monosaccharide Disaccharides Polysaccharides

They are found in foods such as:

Rice Noodles Bread

Fats play a vital role in: Maintaining healthy skin and hair Insulating body organs against shock Maintaining body temperature Serve as energy stores for the body
Fats may be classified as: Saturated (animal) Unsaturated (vegetables) They are found in food such as: Fish oil Butter Peanut Soya bean

 Fiber

is important for:

Promote healthy digestion

provide bulk to the intestinal contents and stimulates peristalsis

Fiber

They

are found in food such as

While grain Plum Prune

Mineral can be classified into: Macrominerals Microminerals Macrominerals are: Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur

Microminerals

Cobalt Copper Chromium Iodine Iron Manganese Molybdenum Nickel Selenium Vanadium Zinc

Iodine deficiency causes goiter

 Important

factors in maintaining all physiological processes, are constituents of the teeth, bones, tissues, blood, muscle, and nerve cells. as catalysts for many biological reactions within the human body, they are necessary for transmission of messages through the nervous system, digestion, & metabolism or utilization of all nutrients in foods. are very important in keeping the blood and tissue fluids from either becoming too acid or too alkaline

Acting

Minerals

Source : Fruits, vegetables, lean meats, poultry, dairy products, grains, legumes

Proteins are required for: Production of new body tissues Replacement for damaged tissues Dietary sources of protein include: Meats Tofu Eggs Deficiency in proteins causes Kwashiorkor

 In

humans there are 13 vitamins

4 fat-soluble (A, D, E and K) 9 water-soluble (8 B vitamins and vitamin C)

Deficiency

of:

vitamin A causes night-blindness Vitamin B1 causes beriberi vitamin D causes rickets vitamin K causes bleeding diathesis vitamin C causes scurvy

 About

70% of the non-fat mass of the human body is made of water. body requires between one to seven liters of water per day to avoid dehydration. is excreted from the body through:

The

Water

urine and feces Sweat

Water serves as a lubricant Water forms the base for saliva

Water forms the fluids that surround the joints.

Water regulates the body temperature, as the cooling and heating is distributed through perspiration. Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent. Regulates metabolism

No single food contains all the nutrients needed for health so we should try to eat a balanced diet. By choosing a variety of foods from the five food groups, most people will get all the nutrients they need to stay healthy and active.

Meat, fish and alternatives (12%) Bread, other cereals & potatoes (33%) Fruit and vegetables (33%) Milk and dairy foods (15%) Fat and sugary foods (7%)

They are rich sources of protein, vitamins and minerals, especially iron and zinc. The iron found in meat is much more easily absorbed by the body than iron from plant sources. Meat protein helps the absorption of iron from vegetables and cereals. Pulses such as peas, beans and lentils also contribute to fiber intake.

 Starchy

foods like bread, pasta, rice, cereals and potatoes should be the main part of most meals forming about one third of all food eaten.
should be the main source of energy in our diets. They provide energy, vitamins, minerals and fiber. in calories.

They

Low

One third of our total food intake should come from this group.

The group includes all fresh, frozen, canned and dried vegetables, fruit and fruit juice.
They are generally low in fat and calories. They provide a wide range of valuable vitamins, minerals and fiber. It is recommended that you should eat at least 5 portions of fruit and vegetables per day.

It is recommended that we eat or drink items from this group three times a day. Milk and dairy foods are good sources of protein, vitamins and minerals, and represent the richest source of calcium in the diet. Adults should choose low-fat versions such as semi-skimmed or skimmed milk which contain calcium, protein and B vitamins. Children may have whole milk to ensure an adequate supply of energy and fat-soluble vitamins A, D, E and K.

 These

foods provide energy but they offer little additional nutritional value and are not essential to a healthy diet. of us eat much more from this group than we should, so try to limit their intake.

Most

statistical measurement which compares a person's weight and height. is a useful tool to estimate a healthy body weight based on a person height.

It

It

is the most widely used diagnostic tool to identify obesity problems.

Category Starvation Underweight Normal Overweight

BMI range - kg/m2 less than 14.9 from 15 to 18.4 from 18.5 to 22.9 from 23 to 27.5

Obese
Morbidly Obese

from 27.6 to 40
greater than 40

 The

energy and nutrients requirement for each individual varies base on:
Age Sex Activities level

 For

the first few months, baby obtained all of the nutrients needed from his mother's milk.
are growing very quickly and at about 6 months of age, breast milk could no longer meet all the nutritional needs and should start on a little solid foods.

Babies

Protein is needed for growth. Iron is necessary for alertness in school. Calcium and vitamin D help build strong bones and teeth. Takes plenty of fresh fruit and vegetables which provide a range of important vitamins and minerals.

 Many

teenagers, particularly girls, don't get enough iron in their diet, so makes sure eat plenty of meat, fish and leafy green vegetables. calcium and vitamins C and D is important particularly during a teenager's growth spurt.

Protein,

Adult women of child-bearing age have high iron requirements and should eat plenty of iron rich foods to prevent anaemia. Women are also more at risk of developing osteoporosis in later life and so need a good supply of calcium. Both adult men and women should take particular care not to eat too many high fat foods. A good supply of non-starch polysaccharide (NSP) is also important to maintain a healthy digestive system.

 Folic

acid supplements to help proper development of the baby's spinal cord. Avoided certain foods which could potentially harm the baby:

Raw eggs and soft cheeses which could contain food poisoning bacteria Peanuts which could lead to allergies

Cutting down on energy-dense high fat foods is a good way of helping to prevent obesity.

Calcium is important for ageing bones.

Iron to prevent anaemia.

B-vitamins help release energy and maintain a healthy nervous system.

Protein helps maintain body tissues. Eats foods which are easy to digest and eats plenty of fiber (NSP).

BMI of under 18.5 is usually referred to as underweight

Causes: - Malnutrition - Anxiety and depressive disorders - Anorexia - Drug use Problems: - Poor physical stamina - Weak immune system Open to infection - Risk factor for Osteoporosis

 The

BMI cannot be used to determine your body weight status if you are: Pregnant, Body builder Heavily muscled individual.
Being overweight or obese (having a high BMI) increases your risk of coronary heart disease, stroke, diabetes, high blood pressure Certain types of cancers (particularly of the gallbladder, ovaries and breast). It also aggravates arthritis and breathing problems