“WHAT DOES SCIENCE SAY YOU SHOULD EAT?” “…44 million people are clinically obese compared with 30 million a decade ago.” Eating Plan: Eating abundant fruits, vegetables, whole grains, fish, chicken, and vegetable oils. Evidence: 1,21,700 participants over 20yrs of research
WHAT IS NUTRITION?THE STUDYOF HOWYOUR BODYUSES THEFOOD THATYOU EAT.
The value of nutrition is an important aspect, but is often neglected by the people in India.Malnutrition occurs due to starvation.During starvation the body uses up it’s resources.In India many deaths occur due to malnutrition.
What is aANutrient is a nutrientchemical substance infood that helps tomaintain the body.Some provide energy.All help build cellsand tissues, regulate
No single food supplies all the nutrients the body needs to function.
Vitamins Minerals Water Protein SugarCarbohydrates sStarches Fats Cellulo se
WHAT IS A CALORIE ?Aunit used tomeasure theENERGY in aNutrient.
CALORIES Calories is the energy that your body gets from foods. Your body requires a minimum number of set calories each day If you take in fewer calories than you burn: you lose weight If you take in more calories than you burn: you gain weight
NUTRIENTS THAT HAVECALORIESWaterProteinsCarbohydratesFats
NUTRIENTSWater the most essentialnutrient (50-60% of body weight) Aids fluid and electrolyte balance Transports molecules and cells Major component of blood
NUTRIENTSHow much water is enough? 6-8 glasses = 64 oz. Water in food, too Urine should be clear, light or bright yellow Dark yellow urine is a sign of dehydration
PROTEINS Proteins help build strong and healthy bones, muscles, tissue, and teeth. It also helps make new blood cells, and protect important organs, such as your heart, brain, lungs, and your skin.
CARBOHYDRATES They are the starches and sugars found in foods Potatoes, Pasta, and Bread Body’s Main preferred source of energy They are Classified into1) Simple2) Complex
FATS Fats are the most concentrated form of energy, they are very thick substances that do not dissolve in water. Fats in beef, pork, and egg yolks, and dairy foods are higher in saturated fat than in fish or chicken. Unsaturated fat is liquid fat, but has been proven to reduce heart disease.
VITAMINS These are compounds that help regulate digestion, and metabolism. Vitamins are needed in small amounts, so they are called micronutrients. Vitamins do not have calories in them, but some do give you energy.oVitamins A, D, E, K
TRACE MINERALS Iron Iron deficiency is the most common nutrient deficiency Anemia results Inability to produce oxygen-carrying hemoglobin 10 mg/day for men, 18 mg/day for women Sources are beef, fish, poultry, eggs, peas and nuts
MINERALS They are inorganic substances that the body cannot manufacture but acts like workers regulating many important body functions. One important mineral in the body is calcium it helps develop strong bones, and build strong teeth.
Safe Food Handling Rules for Safely Handling Food:a) Always wash your hands before handling or preparing foodsb) Wash all surfaces where food will be prepared
Safe Food HandlingRules for Safely Handling Food: c) Wash all cooking surfaces and utensils d) Always rinse food that will be eaten raw
Safe Food HandlingRules for Safely Handling Food: e) Perishable foods must be kept refrigerated until prepared or served
Reason for a Hand Washing Program: Many Students do not routinely wash their hands; Hand washing is not conducted properly; and Many students do not understand the importance of hand washing.
How to wash hands: Remove jewelry; Wet hands with warm water (110º F); Lather and rub using warm water; Rinse; Dry with disposable paper towels; and Avoid recontamination.
When to wash arms and hands: After touching bare human body parts other than clean hands and clean exposed portions of arms; After using the toilet room; After coughing, sneezing, using a handkerchief or disposable tissue, using tobacco, eating, or drinking; After handling soiled equipment or utensils; and; During food preparation, as often as necessary to remove soil and contamination and to prevent cross-contamination when changing tasks.
Variables which affect nutrient needs:1. Age2. Gender3. Activity Level4. Climate5. Health6. State of nutrition
Build a Healthy Base3. Let the pyramid guideyour choices4. Choose a variety ofgrains daily, especiallywhole grains5. Choose a variety offruits and vegetablesdaily.6. Keep food safe to eat.
Choose Sensibly7. Choose a diet that is low insaturated fat and cholesteroland moderate in total fat8. Choose beverages andfoods to moderate yourintake of sugars9. Choose and prepare food withless salt