The document discusses the relationship between diet and health, identifying the six classes of nutrients - proteins, carbohydrates, fats, vitamins, minerals, and water - and explaining the importance of each for the body. It also covers food groups and how the food pyramid can help maintain good health by recommending daily servings from each group to supply the body with needed nutrients.

1. Nutrition & Health
Date: 24-05-2012
By : Malik
Taishan Medical University.

2. Objectives
• Explain the relationship between diet and
health.
• Distinguish among the six classes of
nutrients.
• Identify the importance of each type of
nutrient.

3. Your body needs nutrients found
in foods.
2. Nutrients provide energy and
materials for cell development,
growth, and repair.
2. You need energy for every activity and
to maintain a steady internal
temperature.

4. Classes of Nutrients
1. Proteins
a. Used for replacement and repair of
body cells and for growth
b. Made up of amino acids
c. Found in eggs, milk, cheese, and
meat
d. Essential amino acids must be
supplied by food.

5. 2. Carbohydrates
a. The main source of energy for your body
b. Made up of carbon, hydrogen, and
oxygen atoms; energy holds these atoms
together
c. Sugars are simple carbohydrates; starch
and fiber are complex carbohydrates.
d. Sugars are found in fruits, honey, and
milk.
e. Starches are found in potatoes and pasta.
f. Fiber is found in whole-grain breads,
beans, and peas.

6. 3. Fats
a. Also called lipids
b. Provide energy and help your body
absorb vitamins
c. Because fat is a good storage unit for
energy, any excess energy is converted to
fat.
d. Classified as unsaturated or saturated
based on their chemical structure
e. Saturated fats are associated with high
cholesterol.

7. 4. Vitamins
a. Needed for growth, regulating
body functions, and preventing
disease
b. A well-balanced diet usually
gives your body all the vitamins it
needs.
c. Two groups: water-soluble and
fat-soluble

8. 5. Minerals
a. Are inorganic nutrients
b. Regulate many chemical
reactions in your body
c. Calcium and phosphorous are
used most by the body.

9. 6. Water
a. Required for survival.
b. Cells need water to carry out their
work.
c. Most nutrients your body needs must
be dissolved in water.
d. The human body is about 60 percent
water.
e. You lose water each day when you
perspire, exhale, and get rid of wastes.

10. Food Groups
1. Because no food has every nutrient, you
should eat a variety of foods.
2. The food pyramid helps people select foods
that supply all the nutrients they need.
3. Foods that contain the same nutrients belong
to a food group.
4. Five food groups:
a. Bread and cereal
b. Vegetable
c. Fruit
d. Milk
e. Meat

11. DISCUSSION QUESTION:
How can the food pyramid help you
maintain good health?
The food pyramid tells you how many
servings of each food group to eat every
day. The recommended daily amount for
each food group will supply your body
with the nutrients it needs.

12. Do we have an
appropriate metaphor for
today’s industrial food
system?

14. Nutrient Dilution Effect
• Yield enhancing methods tend to
decrease nutrient density
• Recent studies of fruits, vegetables and
wheat show a 5 to 35 percent decline in
nutrient density during past fifty years
• A few nutrients in meat and milk have
decreased by as much as 60 percent.

15. Cost per nutrient value?
• What we need is a food system that calculates
the cost of food by its health and nutrient value.
• A sobering thought: During the same time that
we have reduced the percent of our earned
income spent on food to less than 10 percent,
we have also increased the percent of our
income spent on health care to 16 percent!
wikipedia (Gary Schwartz MD, Mayo Clinic)

16. This is absolutely a must watch by every person who eats at fast-
food restaurants. In this documentary one of the most amazing
things was examined. What if a person ate only McDonald's
food for thirty days? What would happen? Could just thirty days
of eating McDonald's food cause any medical problem? Could
just thirty days of eating McDonald's food cause a massive
weight gain? Could just thirty days of eating McDonald's food
cause disease and illness? Certainly no doctor would believe
that simply eating McDonald's food for thirty days would cause
any medical or health problems. This documentary shows the
truth. The man had his blood work tested before, during, and
after his experiment. He had his weight checked. In just thirty
days, the medical doctors were dumbfounded and astonished
by what happened to this man's body. In just thirty days of
eating McDonald's food this man gained twentyfive pounds. In
just thirty days! But it's worse than that. He started at only 185
pounds, so he gained almost 20 percent of his original body
weight. No doctor could believe it.

17. Conventional foods today
• The chemical fertilizers used in the food,
• the pesticides used in the food
• food is picked early and then gassed,
• food is genetically modified and manufactured in an
unnatural way,
• the processing methods that are used,
• the irradiation that was used,
• the actual thousands of chemicals that are put in
processed food to make it taste better and give it certain
textures, preserve it, or specifically designed to get you
chemically and physically addicted to the food, increase
your appetite and leads to weight gain.

20. Simple rule:
Since our bodies are from
nature we should Eat What Is
From Nature!

21. Rex Russell, M.D. states the
following:
It has been reported that in the early twentieth century, a
people in the Himalayas called the Hunzas had an
average life span of 90 years, and often over 120 years.
When a medical team led by Dr. Robert Garrison studied the
Hunzas in the 1940s, the physicians did not find a single
case of cancer, ulcers, appendicitis or colitis. Heart
disease and hypertension were unknown among them.
The medical experts also found that the Hunza people ate
nuts, grains, vegetables, fruits and legumes.
The team could only conclude that the Hunza’s life
expectancy was based on clean water and exercise ...” In
1949, the Hunzas were incorporated into Pakistan, and
their life span has since been shortened because of
changes in diet.

22. Cheap raw materials and labor
policy
• Cheap raw materials and labor lead to cheap
ingredients.
• Cheap ingredients lead to adding value by
providing volume.
– we promote “all you can eat” fare
– put lots of cheap ingredients (like high fructose corn
syrup) into our food.
– emphasis on quantity dilutes nutrient density
• That combination may have deleterious health
effects.

23. Proper diet is imperative for extraordinary health,
but since the mid-20th century, the standard diet
has lost its nutritional power due to factors such as:
• Commercial farming methods resulting in
mineral-deficient soil; an over-reliance on
pesticides, antibiotics, hormones, and other
drugs used in raising livestock.
• The popularity of fast-food, processed foods,
and “junk foods” with chemical additives,
unhealthy fats and trans-fatty oils, white flour
and refined starches—all with no to low
nutritional value.
• Environmental pollutants which poison our air,
land, water, and food.

24. Best diet
Emphasize a whole-foods diet rich in the
highest quality proteins, carbohydrates,
fats, vitamins, and minerals.
These are best found in organic fruits and
vegetables, complex carbohydrates, nuts,
seeds, fiber, pure water, and organic, free-
range meat and poultry products.

25. Macronutrients and
Micronutrients
Macronutrients are nutrients required in the highest
amounts; micronutrients are essential dietary
elements required in only small quantities. Our bodies
require the three macronutrients protein,
carbohydrates, and fats.
– Proteins supply energy and provide the structural
components necessary for growth and repair of tissue.
– Carbohydrates and fats function to supply energy.
– Vitamins and minerals are needed in small quantities
(micronutrients), but are essential for normal growth, muscle
response, health of the nervous system, digestion,
production of hormones, and metabolism of nutrients.

26. Eat Whole, Organic Foods
Consuming whole foods (unprocessed foods) is key. Organic foods are recommended--foods lacking
commercial pesticides, fungicides, antibiotics, and preservatives. This includes food (proteins,
carbohydrates, and fats) in its most natural and whole organic state.
Proteins
• Include healthy proteins--the building blocks of organs, muscles, nerves, enzymes and hormones. Only
animal proteins – meat, eggs and dairy, which contain all eight of the essential amino acids--are complete
protein sources. Recommended animal proteins are properly raised beef, lamb, buffalo, venison, elk, and
other clean red meats; fish with fins and scales from oceans and rivers; chicken, turkey, and other poultry
raised in a free-range setting.
Carbohydrates
• Carbohydrates provide energy needed to drive bodily chemical processes. The simple sugars eaten in
Biblical times were highly nutritious fruits and vegetables, raw honey, and sprouted/germinated grains.
(Sprouting and germination allows grains to come alive, making nutrition within the seed available.)
Fats
• Healthy fats are necessary. Here’s why:
• Fats are building blocks for cell membranes, hormones, enzymes and neurotransmitters (messages from
your brain to your body that make you think, feel and move).
• Fats slow down food absorption so you can go longer without feeling hungry.
• Fats are needed to absorb and use vitamins A, D, E & K.
• Fats help to keep us warm and cushion organs.
• The brain is 60% fat, and needs fat for connecting brain cells and making sure signals get through.
• It is important to get healthy fats, so include foods such as ocean-caught fish, cod liver oil, and omega-3
eggs. Recommended are ocean-caught fish with fins and scales such as salmon, tuna and sardines, ‘fatty’
fish with high omega-3 levels. Choose grass-fed, free range or organic meats; when animals graze on their
natural diet of greens, their diet is automatically rich in these essential fats.

27. The “dirty dozen.”
These are some of the most popular and widespread food products
and are the least healthy items you can put into your mouth. Try
to avoid them.
• Pork products
• Shellfish and fish without fins and scales (catfish, shark, eel)
• Hydrogenated oils (margarine, shortening, etc.)
• Artificial sweeteners (aspartame, saccharin, sucralose)
• White flour
• White sugar
• Soft drinks
• Pasteurized, homogenized skim milk
• High-fructose corn syrup
• Hydrolyzed soy protein (imitation meat products)
• Artificial flavors and colors
• Excessive alcohol

28. HFCS?
• Since 1980, HFCS has insinuated itself into every nook and cranny
of the food industry—McDonald's meal, there's HFCS not only in his
32-ounce soda, but in the ketchup and the bun of his cheeseburger
— and some think it as the prime culprit in the nation's obesity
epidemic.
• Soft Drinks Cause Weight Gain in Several Ways
Some nutritionists say that consuming high-fructose corn syrup
causes weight gain by interfering with the body’s natural ability to
suppress hunger feelings. Currently, 64.5 percent of adults over the
age of 20 are overweight, 30.5 percent are obese and 4.7 percent
are severely obese. According to Dr. Sonia Caprio, a Yale
University professor of pediatric endocrinology, “The reality is that
there is epidemiological work done in children as well as adults that
links obesity and Type 2 diabetes with the consumption of sodas.”

29. Health eating tips
• Drink water
• Stay away from sodas
• Stay away from hfcs
• Stay away from processed foods
• Stay away from saturated / trans fats
• Natural fats not bad - Mono- and
polyunsaturated fats have health benefits and
are the preferred dietary fats
• Stay away from hydrogenated products
• Try to eat as fresh as possible
• All natural / organic best choices – usually
have no hormones/toxins
• Eat to live, not live to eat – never stuff yourself

30. General health tips
It’s simple:
• Eat right (natural / fresh)
• Exercise (being active)
(if you do these, you have no need for “fad”
diets)

31. Food for thought
• We do live longer, but need the aid of
expensive manufactured drugs –
usually producing an uncomfortable
and prolonged life
• Varying genetics plays a role in how
different people process things

32. Simple rule:
Since our bodies are from
nature we should Eat What Is
From Nature!

33. Modern World

34. OLD v/s Modern

35. Risk Factors of Over Eating
High Blood pressure
High Cholestrol
Arthritis
Respiratory Problems
Endomatrial, Breast, Stomach,
Colon cancer
Coronary Artery Disease
Strokes
Obesity
Diaebtese

37. How Much Should people Eat
Males Age 20-49 2900 calories/day
Age 50-plus 2500 calories/day
Females Age 20-49 2300 calories/day
Age 50-plus 1900 calories/day

38. Read the Nutrition Facts Label
For Total Sugars
Plain Yogurt Fruit Yogurt

39. Food Value Chart
 Tea/Coffee:75/110 cal • Rice-01cup: 170 cal
 Orange juice-1cup:40 cal • Salad-01cup: 56 cal
 Tomato juice-1cup:80cal • Fish/Chicken-2piece:200 cal
 Cold Drinks-01 glass:75 cal • Cooked veg 1cup:170 cal
 Banana-01(Sagar type):100 cal • Oil for cooking-3tsf:135 cal
 Cake-01:70 cal • Potato-01 medium:70 cal
 Fruit cake-01:270 cal • 4 biscuit(15gm):75 cal
 Milk-01cup/1glass:80 cal/150cal • Mango-medium 01:80 cal
 Soup-01cup:100 cal • Boiled egg-01:90 cal
 Dal-01cup:75 cal • Omelette / fried egg-01:160 cal
 Ruti/chapati-2small:70 cal • Samosa-01:200 cal
 Paratha-01:150 cal • Ice-cream-1 cup:400 cal
 Vegetable-1/2cup:70 cal
 Toast 2piece:150 cal
K. Park

40. AS YOU SIMPLIFY YOUR LIFE, THE LAWS OF THE
UNIVERSE WILL BE SIMPLER; SOLITUDE WILL NOT BE
SOLITUDE, POVERTY WILL NOT BE POVERTY, NOR
WEAKNESS WEAKNESS…(HENRY DAVID 1817-1862)
By : Saleh Bakar.