LIFE PROCESSES - PowerPoint Presentation

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LIFE PROCESSES

FOOD AND NUTRITIONFacilitator: 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 wellNutrition 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 Needs-

Nutrition – 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 tissuesEnergy to voluntary and involuntary activitiesSupplies nutrients to fight against diseasesProvides 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 movementEating 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.HSC Facilitator Jasmina SSlide8

CARBOHYDRATES

What does in our bodygives energyhelps to make the food tastyincreases the bulk of your food

spares the protein to perform other functionsFrom where do we getCereals – like wheat, rice, bajra, maize

Potatoes, sweet potatoes, arbiSweets 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 waterOne gram of carbohydrate gives 4 kcal.

An adult person needs 400-420 gms of carbohydrates everyday.HSC Facilitator Jasmina SSlide10

Fibers /Roughage

Present in plants Eg Whole grains, vegetables and fruitsCannot be digested by human beings-essential in our daily dietHelps in the passage of food –digestive tractProvide-stool-speed up the passage thro the intestines

Lack- constipationHSC Facilitator Jasmina SSlide11

PROTEINS

What does in our bodyneeded for making new cells in the bodyhelps in repairing old and damaged cells

helps in healing woundsneeded for making blood, enzymes and hormonesalso 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 nutsHSC Facilitator Jasmina SSlide12

PROTEINS

Carbon, hydrogen,and oxygen along with nitrogen, sulphur and phosphorusProtein 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 bodygives energy – fats are the concentrated sources of energyhelp in the utilization of fat soluble vitamins like A,D,E,K

help to keep our body warmmake the food tastyprovide protection to delicate organs like heart,liver and also provide padding on our skeleton and muscles.

From where do we getMilk , 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 everydayHSC Facilitator Jasmina SSlide15

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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VITAMINS

How it works in the body

Foods it can be found in

Disease

A

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

Vegetables, fruits (especially yellow ones), milk, cheese, eggs yolk, butter, ghee, liver green

leafy

vegetables.

Xerophthalmus –dryness of cornea

Night Blindness

B Complex

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 vegetablesliver 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.HSC Facilitator Jasmina SSlide18

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 bodyContraction of musclesNormal functioning of nervesClotting of blood.

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Calcium

FunctionsCalcium 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.SourcesYou get calcium fromMilk 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

FunctionsIron is a very important mineral. It is needed for making red blood cells in your blood.SourcesYou 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

FunctionsIodine is needed so that the thyroid gland in your body can work properly.

SourcesYou get iodine fromSea foods like fish and sea weeds.Plants which grow in iodine rich soil.

Salt which has iodine in it, that is, iodised saltDeficiency-Goitre

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Phosphorus ,Sodium ,Potassium, Fluorine

Mineral

Source

FunctionDeficiencyPhosphorus

Milk, meat, nutsStrong bones and teethRickets

Sodium

Most food ,table salt

Muscle

contraction, fluid balance nerve impulse

Muscle

fatique,neuralagia

Potassium

Meat ,Vegetables

Osmotic pressure, nerve

and muscle function

Oedema,hypoglycaemia

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 requirementSelection of food which supplies the daily nutrition of requirement.Planning of mealsPreparation of mealsServing of meals

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Characteristics of a balanced diet:

Varied.Pleasant.Sufficient.Not excessiveThe 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.HSC Facilitator Jasmina SSlide30

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 B

12.

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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-

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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 ,etcBody building food: Protein and mineral rich food . Meat ,fish ,eggs etcProtective Foods :Rich in proteins ,vitamins and minerals

Regulating food : Water and roughage HSC Facilitator Jasmina SSlide38

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 secureAttention –Children refuse to eat to get attentionOutlet of emotions- people use to eat food to feel relaxed ,avoid boredom , loneliness , overeat when in tensionSocial:Status symbol-Marriages and parties

Friendship and hospitality- Tea and coffee with biscuits-guest and neighborsMeans of communication - Food communicates the feeling –good taste , decorative , costly food servedSource 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/hourModerate 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 2425 cal Moderate 2875 cal Heavy 3800 calWomen-Sedentary 1875 cal

Moderate 2225 cal Heavy 2925 cal Pregnant +300

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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 , grains2) 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, orange4) Milk and Milk products- milk, curd, butter

5) Meat, Fish and Poultry-HSC Facilitator Jasmina SSlide46

Cereals Grains: Whole Grains are Great. Eat 6 ounces of grains every day. At least 3 ounces should be from whole-grain 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 caroteneGood 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 choicesImportance

Fruits supply roughage on bulk in the dietSugars 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 , walnutsImportance:Very nutritious and supply for a given weight , twice the amount of proteinsGood sources of minerals

Inexpensive and rich in fibre which helps in bowl movement Contain high amount of moisture ,hence low in calorieGood sources of vitamins ,

Excellent source of vitamin E

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Green Leafy Vegetables

Spinach , drumstick , fenugreek leavesImportanceRich 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 fingerLow in caloriesSkin and seed provide roughage which helps in gastrointestinal mobilityMoisture content is high so are highly perishableMoisture content is high

Fair sources of vitamins and mineralsGood 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 lactose-free 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 , goatImportance:Rich in most of the nutrients required by manRich in protein and contains all amino acidsRich in minerals like copper , iron ,phosphorus

Contains good amount of thiamin , riboflavin and niacin.HSC Facilitator Jasmina SSlide55

Poultry

Birds like chicken , ducks , geese , turkey Importance:High protein contentLittle fat and more unsaturated fatGood source of Vit

B and mineralsHelps to avoid malnutrition

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Fish

Excellent source of proteinGood source of mineralsContains copper , sulphur, phosphorusMarine fish contains iodine which prevents

goitreFishes are rich in calcium when eaten bonyFish proteins are easily digested than meat proteinsFish oil is rich in Vit

A and Vit DHSC Facilitator Jasmina SSlide57

Fruits

Fruits are sweet in taste with wide range of flavour , colour and texture

Importance:Supply roughage on bulk in the dietVarious sugars are found in fruitsGood sources of vitaminsGood sources of Vitamin C-orange , amla

, melonsSulphur , 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 kContains essential fatty acids help to increase immunity and growthIt delays the pangs of hungerContribute tenderness , flavour

, color and texture of the food productsActs as chief ingredients in preparing foods. They form emulsion and cooking mediaHSC Facilitator Jasmina SSlide59

Oils

Coconut , groundnut , linseed and mustardImportance: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 gramButter ,margarine are saturated fatty acidsHSC Facilitator Jasmina SSlide60

Sugar and Jaggery

Table sugar and honey make food and drinks taste pleasant.High energy providerIts superfluous food.It should be moderate at consuming.It may lead to wt gain and

tooth decay if consumed in excess HSC Facilitator Jasmina SSlide61

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 starsetc. are paid to promote the product. The implication is that, if they

use it, it must be good. The product is not necessarily connected totheir work. e.g., Amir Khan,Akshay Kumar etc promoting 7-Upand 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 foodSnacksGumCandyPizzasFried

chippesSweets and dessertsBeverages

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Fast Food and Obesity

Teens directly spend more in fast food restaurantsin food and snack stores

-78%in schoolFast 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?

PsychosocialStrong InfluencesFood preferences

Early childhood experiences, exposure, geneticsTaste and appearanceWeak influence

Health and nutritionDue 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 drinkSmall sandwiches instead of Large choices

Salad or baked potato instead of French friesGrilled items instead of Fried items

Fruit and yogurt instead of Breakfastparfait, fruit cup, or sandwichespancakes

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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 valueColor- jam ,butter ,cheese-look richer

Emulsifier-arabic and lecithin-improve texture and consistencyFlavour-ice creams-improves tasteFortifiers-boost nutritive value

eg iron in cornflakesHSC Facilitator Jasmina SSlide69

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 FunctionsBalanced Diet

Food FadsFast Food and ObesityFood Additives 

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