UNIT 5_NUTRITION

• Food - is the basic requirement of every individual. It fulfills the energy needs and to meet the development of the body. It is derived from the Latin word “Nutricus”.
• The food, which we eat, is known as "Diet". The energetic food in our diet consists of various types of essential chemicals for our body termed as "Nutrients" this the science, which deals with nutritious diet and its importance for individual, is known as "Nutrition".
• The nutritious diet directly affects the health of individual. Nutritious diet is known as " Balanced Diet", it provides sufficient energy for workout and helps in the growth and development of individuals.
• BALANCE DIET - contains all essential Nutrients like carbohydrates, fats, proteins, vitamins, minerals, etc. in appropriate proportions.
• HEALTHY EATING PLATE

  • VEGETABLES
  • HEALTHY PROTEIN
  • WHOLE GRAINS
  • FRUITS
  • HEALTHY OILS
  • WATER
• Factors Affecting Diet

  1. AGE
  2. TYPE OF WORK
  3. GENDER
  4. CONDITION OF PERSON
  5. CLIMATE
• Age - Proteins are important for making tissues in a growing child. So a child requires more amount of () than a grown up person. Same is the case of calcium. It is important for proper development and strength of bones and teeth. Hence, children need more amount of calcium than a young adult. Aged people also require good amount of calcium and phosphorus to maintain the strength of bones.
• Type of Work - The amount of diet and the type of diet may vary according to the occupation or profession of a person. A person who does hard physical labor need a diet rich in carbohydrates and fat in comparison to the person who works less hard physical labor.
• Gender - Male needs more calories than female. Hence, gender is also a factor which affects the type and the amount of a person's diet.
• Condition of person - it has greatest influence on diet. For example, a pregnant or feeding mother needs extra diet. The diet for a pregnant woman must be rich in fat, carbohydrates, protein, vitamin and minerals. A person suffering from any illness also requires diet full of protein, vitamin, iron, etc. developing on the type of illness.
• Climate - A person living in hot climate usually needs a balanced diet. On the other hand, the person living in cold regions requires good amount of fat and vitamins.
• Balanced diet is important for us in the following ways:

  1. Disease Prevention
  2. Weight Control
  3. Improve Immune System
  4. Proper Mental Health
  5. Improves the quality of life
• Disease Prevention - Eating a balanced diet is the easiest way to protect yourself from many (). Balanced diet is rich in all the nutrients. As it contains all the nutrients in proper ratio, we can fulfill the requirement of all nutritive elements of food.
• Weight Control - Increasing () has become the most horrible problem for modern human beings. () invites many diseases like increased level of bad cholesterol, high blood pressure, etc. Balanced diet should be included in life. As it may be the first and the most important step towards () and hence keeping yourself away from diseases.
• Improve Immune System - A balanced diet is important to increase body's (). If a person has strong (), he can fight and recover from the diseases. As balanced diet is rich in all kinds of vitamins, proteins and other essential elements. This is helpful to strengthen () power.
• Proper Mental Health - For improving () we must eat whole grains, fish, fruits, vegetables, legume beans. All these help one to stay in good ().
• Improves the quality of life - Eating a balanced diet makes us free from stress, make us feel happy. In this way a balanced diet makes body able to enjoy and perform daily routine.
• nutrition is derived from the Latin words' 'nutritionis or nutrire, meaning "to nourish".
• nutrition - The process of consuming, digesting and absorbing food for health and growth.
• Essential nutrients can be broken into two main groups:

  1. Macro Nutrients (Macro = Large)
  2. Micro Nutrients
• Macro nutrients - are required in a large proportion in our diet like carbohydrates, fats and proteins. They are the main component parts of diet and they are taken in a large quantity in our diet. They are the main source of energy and body development.
• Micro Nutrients - Micro means small. As per their name they are required in small proportion in our diet like vitamins and minerals. They are essential for our body to work properly and strengthening our immune system to resist infections. They are considered as supplementary food. They act as defensive food and help in proper functioning of various body organs.
• Key Components of Nutrition

  • Macronutrients: Carbohydrates, Proteins, and Fats
  • Micronutrients: Vitamins and minerals
• Carbohydrates - also known as starches and sugars, are the body's main energy source. Your body uses () to make glucose, which is our main fuel. Either glucose is used immediately or it is stored it in the liver and muscles as glycogen for later use.
• In general, 45 - 65% of your daily calories should come from carbohydrates.
• Carbohydrates are found in all plant foods (grains, vegetables, fruit, legumes and nuts), dairy and foods containing added sugars. Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.
• Complex Carbohydrates - provide a slower and more sustained release of energy than simple carbohydrates. This contributes to long-term good health, appetite control and sustained energy levels.
• Simple Carbohydrates - The more refined the carbohydrate, the faster the glucose is released into your blood, which can cause peaks and drops in your blood sugar level and less stable energy levels in the body.
• Carbohydrates - are the main source of energy and provide energy for working of body. It works as fuel for the nervous system. It activates metabolism.
• Proteins - are part of every cell, tissue and organ in our bodies. They are constantly being broken down and replaced. The () in the foods we eat is digested into amino acids that are later used to replace these () in our bodies. They are involved in metabolic, transport, and hormone systems and they make up enzymes that regulate metabolism. () defend the body against disease through immune function.
• In general, it's recommended that 10 - 35% of your daily calories come from protein.
• Protein - is found in meat, poultry, fish, legumes (dry beans and peas), tofu and other soy products, eggs, nuts, seeds, milk and other dairy products, grains and some fruits and vegetables. Most adults in the US get more than enough () to meet their needs. It's rare for someone to is healthy and eating a varied diet to not get enough (). Emphasize plant sources of (), such as beans, lentils, soy products and unsalted nuts. Include seafood twice a week. Meat, poultry and dairy products should be lean or low fat.
• Proteins - It builds muscles, tissues and organs. It produces antibodies, improves immune system. It is essential for growth, maintenance and repair of all cells. It transports the nutrients and oxygen in blood. It improves metabolism and digestion. It is responsible for health of hair, nails, and freshness of skin and strength of bones.
• Fats - provide energy during endurance exercise, in between meals, and in times of starvation. They constitute an essential component of cell membranes, insulate and act as a shock absorber for bones and organs. () are not necessarily bad for you, but you only need a small amount.
• Only 20 - 35% of total daily calories should come from fat; less than 10% should come from saturated fat. Fats have 9 calories per gram.
• Unsaturated or "good" fats - include vegetable oils, salad dressings, avocados, ground flax seeds, nuts, seeds and fatty fish (salmon, sardines, mackerel).
• Saturated or "bad" fats - are found in high-fat cuts of beef and pork, full fat dairy products, butter and various snack foods (cookies, pastries, donuts).
• Trans fats - (the really bad fats!) are found in some margarines, deep-fried foods, snack foods (chips, crackers, pastries, donuts) and anything with hydrogenated ingredients.
• Fats - are good sources of energy and they transport nutrients. It improves the functions of brain and nervous system. Omega-3 reduces the risk of abnormal heartbeats and slightly reduces blood pressure. It helps in absorption of vitamin A, E, D and K. Mono saturated fats increase good cholesterol (HDL) in body which

  protects the heart.
• Water-soluble vitamins - travel freely through the body and excess amounts are usually excreted by the kidneys. The body needs () in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.