Open ELective Nutrition and Health -Unit 2 Nutrients.pdf

Unit 2 :Nutrients:
Macro And Micronutrients - Sources, Functions and Deficiency.
Carbohydrates, Proteins, Fats Sources and Calories.
Minerals: Calcium, Iron, Iodine.
Vitamins: Fat Soluble Vitamins – A, D, E & K. Water Soluble
Vitamins Vitamin C, Thiamine, Riboflavin, Niacin.
Water Functions And Water Balance. Fibre Functions and sources.
Recommended Dietary Allowance, Body Mass Index And Basal
Metabolic Rate
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KLE Society’s
S. Nijalingappa College
Open Elective Subject : Nutrition and Health

Purpose of Study
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 The purpose of this session is to provide students
with basic knowledge of nutrition.
 Concepts include
 The Importance Of Nutrition For Health,
 Food Sources Of Nutrients,
 The Role Of Nutrients In The Body,
 Health Disorders Associated With Inadequate Nutrition,
 Nutrition Interventions And Strategies To Combat Undernutrition.

Learning Objectives
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• Explain the importance of good nutrition for health.
• Identify food sources of nutrients.
• Describe the role of nutrients in the body.
• Understand the causes and consequences of undernutrition,
• Describe national and regional strategies to combat undernutrition.

Learning Objectives
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 Basic science (biology, anatomy, physiology, and chemistry)
Prerequisite Knowledge

Learning Objectives
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 Basic science (biology, anatomy, physiology, and chemistry)
Prerequisite Knowledge

Terms to know
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 Balanced diet – The daily provision of a variety of foods which include
all the nutrients in the right amounts and combinations required to
meet the body’s functional needs
 Diet – The customary amount and kind of food and drink a person
takes in day to day
 Carbohydrates – The main sources of energy in the diet, referred to as
energy-giving foods
 Energy requirement – The amount of energy needed to maintain
health and growth and support an individual level of physical activity
 Lipids – Fat-soluble compounds high in energy that can be found in
solid or liquid form

Terms to know
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 Macronutrients – Nutrients (carbohydrates, fats, and proteins)
needed by the body in relatively large quantities, measured in grams
per day
 Malnutrition – A condition caused by inadequate or excess intake of
nutrients
 Meal – Food served or eaten at a given time during the day (e.g.,
breakfast, lunch, dinner)
 Micronutrients – Nutrients (vitamins and minerals) needed by the
body in very small quantities, usually less than 1 gram per day
 Minerals – Inorganic compounds which must be obtained outside the
body, required for chemical and metabolic functions

Terms to know
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 Nutrients – Substances or components of food which contain
carbohydrates, proteins, fats (lipids), vitamins, minerals, and water
 Nutrition – The sum of all processes involved in taking in food and the
body’s assimilation and use of the food
 Nutritional status – The health status of the body in relation to a
nutrient or group of nutrients
 Overnutrition – A condition caused by excess intake of nutrients
 Proteins – Macronutrients essential for body growth and building and
repairing tissues and muscles
 Undernutrition – A condition caused by inadequate intake of nutrients
 Vitamins – Organic compounds that performs specific metabolic
functions in the body

Introduction
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 Nutrition is the sum of all processes involved in the intake,
assimilation, and utilization of the proper amounts of nutrients to
maintain health, well-being, and productivity.
 Good nutrition relies on a diverse, adequate diet and is essential for
the development and maintenance of the body from infancy to old age.
 Nutritional status can be both the “cause” and the “outcome” of good
or poor health.
 The terms “nutrition” and “food” are closely related but not
interchangeable.
 Nutrition is a process of events, while food is a product that is eaten or
taken into the body.

Introduction
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Food is essential because it contains nutrients that the body needs for the
following:
 Developing, growing, maintaining, replacing, and repairing cells and
tissues
 Resisting and fighting infection and recovering from illness
 Producing energy, warmth, movement, and work
 Carrying out chemical processes such as digestion

Nutrition basics
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 Nutrients are the substances in food that the body uses to function
properly. Nutrients are divided into macronutrients and
micronutrients.
 Macronutrients are nutrients needed by the body in relatively large
quantities (many grams per day and include carbohydrates, fats, and
proteins.
 Micronutrients are nutrients needed by the body in very small
quantities (usually less than 1 gram per day) and include vitamins and
minerals.
 Metabolism - The body ingests, assimilates, and utilizes the nutrients
in food to meet its needs for macronutrients and micronutrients.
 The body’s physical and chemical process of breaking down food and
converting it into a useful form of energy is called metabolism.

Nutrition basics
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 Each person processes and uses nutrients differently.
 The body responds either positively or negatively when it absorbs a
nutrient or group of nutrients.
 The response affects the body’s condition and health status.
 The body’s response to nutrients and the subsequent outcome is called
nutritional status.
 The amount and type of food and drink a person eats is called the diet.
 A nutritious or balanced diet includes a variety of foods and the proper
nutrients in the correct amounts and combinations to meet the body’s
functional needs.
 A healthy and balanced diet should contain food free of harmful
substances and in the optimal amounts and mixtures.

The essential nutrient groups
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 To function properly, the body must maintain a proper balance of the
following key nutrients:
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water
 As mentioned earlier, these nutrients are divided into macronutrients
and micronutrients.
 People must eat the appropriate amount of all these nutrients to be
well nourished.

Macronutrients
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 Macronutrients are the main sources of energy in the diet.
Their contribution to individual diets may vary.
 Carbohydrates
 Proteins
 Lipids

Carbohydrates
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 Carbohydrates are called energy-giving foods because they
make up a large percentage of the energy in people’s diets.
 In developing countries the basic foods that people eat
regularly (staple foods) are usually high in carbohydrates.
 In fact, carbohydrates account for up to 80 percent of the total
energy in diets in developing countries, compared with 45–50
percent in industrialized countries (Lantham 1997).
 Staple foods often contain other essential nutrients such as
protein, vitamins, and minerals, but in smaller amounts.
 Staple foods are usually produced locally and are readily
available, accessible, and affordable.

Carbohydrates
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 Rich sources of carbohydrates include
 cereals (rice, millet, sorghum, wheat, and barley),
 root crops (cassava, sweet potatoes, yams, and potatoes), and
 starchy fruits (green bananas and plantains).
 These foods contain what are known as complex carbohydrates.
 Complex carbohydrates usually provide more fiber, vitamins,
and minerals than simple carbohydrates (FAO 1998).
 Simple carbohydrates provide energy but are often called
“empty calories” because they lack the extra vitamins and
minerals found in complex carbohydrates.

Carbohydrates
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 Simple carbohydrates are quickly digested and absorbed
because they lack fiber.
 They include sugar, honey, and baked goods such as doughnuts
and cake.
 Carbohydrates cannot meet all the body’s energy needs because
they do not provide all the essential nutrients.
 People should eat other kinds of food in combination with
staple foods for a nutritious and well-balanced diet.

Lipids
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 Lipids are found in fats and oils and are a concentrated source
of high energy that is slowly absorbed by the body.
 Lipids provide essential fatty acids that the body does not
produce itself and has to get from food.
 In developing countries lipids represent only 8 percent of the
total energy in people’s diets, compared with as much as 36
percent in high-income countries (Latham 1997).
 Foods that contain lipids generally have a satisfying taste,
ensuring that people include them in their diets.

Lipids
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 These foods include butter, margarine, and lard, which are
solid at room temperature, and corn oil, olive oil, cotton oil,
linseed oil, and soybean oil, which are liquid at room
temperature.
 Lipids are categorized as visible and invisible fats.
 Visible fats are easily recognized and include butter,
margarine, vegetable oils, bacon fat, and lard. Their lipid
content can be measured accurately.
 Invisible fats are not seen or measured as easily and are found
in milk, nuts, avocados, cheese, egg yolks, and baked goods
such as cake.

Lipids
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 The body digests and absorbs liquids more slowly than
carbohydrates and proteins.
 Lipids leave people feeling satisfied longer and provide nearly
twice as much energy as other macronutrients. Because they
are energy dense.
 Lipids are important for people who need to gain weight.
 Because dietary lipids also help the body transport and absorb
fat-soluble vitamins, they may be a good source of vitamins A,
D, E, and K.
 However, eating too many lipids may lead to heart disease,
obesity, and related complications.
 People should therefore eat lipids sparingly.

Proteins
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 Known as body-building foods, proteins form the main
structural components of cells and, apart from water, make up
the bulk of tissues and organs.
 The body needs additional protein from the diet to grow,
develop, maintain, and repair tissues and muscles.
 Proteins are necessary for the following:
• Growth and development
• Maintenance and repair of tissues and replacement of worn-out or
damaged tissues
• Production of metabolic and digestive enzymes
• Make up of certain hormones and all cells and tissues

Proteins
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 Known as body-building foods, proteins form the main
structural components of cells and, apart from water, make up
the bulk of tissues and organs.
 The body needs additional protein from the diet to grow,
develop, maintain, and repair tissues and muscles.
 Proteins are necessary for the following:
• Growth and development
• Maintenance and repair of tissues and replacement of worn-out or
damaged tissues
• Production of metabolic and digestive enzymes
• Make up of certain hormones and all cells and tissues

Proteins
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 There are two main types of protein:
1) Plant protein, which includes
 legumes (e.g., beans, lentils, soybeans, and chickpeas),
 groundnuts, and other nuts.
2) Animal protein, which includes
 meat, poultry, fish, insects, milk, cheese, and eggs.
 Proteins are made of amino acids, some of which are absolutely
essential for humans.
 Not all proteins have the same quality and nutritional
importance.

Proteins
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 Proteins in some foods do not contain the full range of essential
amino acids that the body needs.
 Foods such as milk and eggs contain high-quality, easily
digested proteins with the essential amino acids.
 Foods such as maize and wheat contain protein with fewer
essential amino acids and are less easily digested.
 Animal protein is often of high quality and as a result contains
more of the amino acids, vitamins, and minerals needed for the
body’s proper functioning.
 When people do not eat enough protein, their bodies use
protein from their muscle mass, leading to muscle wasting over
time.

Micronutrients
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 Micronutrients are needed in very small amounts but play an
important role in the proper functioning of the body.
 Micronutrients include vitamins and minerals that the body
needs to produce various hormones and enzymes to develop
and maintain systems including the immune and reproductive
systems.

Vitamins
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 Vitamins are organic compounds that perform specific
metabolic functions in the body.
 The body does not synthesize most vitamins and must get them
from food.
 Unlike carbohydrates, lipids, and proteins, vitamins do not
produce energy.
 However, they are necessary for many of the metabolic
processes that produce energy.
 People who do not eat the proper amounts of vitamins can get
vitamin deficiencies that cause illness and disease.

Vitamins
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 Vitamins are classified into two categories based on the
substances they dissolve in.
 Fat-soluble vitamins can be stored by the body when they are
not used.
 These vitamins are essential for good health but not needed
every day.
 Fat-soluble vitamins include A, D, E, and K.

Vitamins
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 Fat-soluble vitamins:
 These vitamins are necessary for the development and
maintenance of …
 Certain Body Tissues
 Including Those In The Eyes (Vitamin A)
 Bones (Vitamin D), and Muscles
 The Coagulation Of Blood (Vitamin K)
 For Synthesizing Certain Enzymes
 Absorbing Other Essential Nutrients Such As Calcium (Vitamin D)
(Latham 1997).

Vitamins
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 Water-soluble vitamins:
 Water-soluble vitamins pass directly into the bloodstream.
 The body has limited ability to store these vitamins and must
get them daily from food.
 Water-soluble vitamins include
 C (ascorbic acid)
 B1 (thiamine), B2 (riboflavin)
 B3 (niacin), B6 (pyroxidine),
 B12 (cobalamin)
 Pantothenic acid
 Folic acid

Vitamins
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 These vitamins are often classified by their functions.
 Energy-releasing vitamins that enable the body to use
macronutrients include B1 (thiamine), B2 (riboflavin), B3
(niacin or nicotinic acid), biotin, and pantothenic acid.
 Hematopoietic (red blood cell synthesizing) vitamins that help
the body make new red blood cells include folacin (folic acid)
and B12 (cobalamin).

Vitamins
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 Co-enzyme vitamins that help the body break down amino
acids, produce enzymes, and synthesize new proteins include
B6 (pyroxidine), which helps metabolize protein, and others.
 Skin and bone-building vitamins that help form collagen, an
important component of skin, bone, and connective tissues
include C (ascorbic acid).

Minerals
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 Minerals are inorganic compounds that are not produced by
the body but are necessary for health and well-being.
 Minerals are referred to as essential trace elements because
they are needed in very small quantities.
 While they are chemically different from vitamins, minerals
serve similar purposes.
 They influence many of the body’s biochemical reactions and
are used to form cells and tissues.
 Important minerals for health include iron, zinc, calcium, and
iodine.

Water
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 Water is considered an essential nutrient because it is
necessary for body functions including digestion and
absorption and certain metabolic processes.
 Water is also a primary component of the body, representing
over 60 percent of a person’s weight.
 Water regularly leaves the body through sweating, excretion,
and breathing and therefore must be replaced.
 Adults should drink at least 2 liters or about 8 cups of water a
day.

Water
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 The water should be safe, clean, and boiled if necessary.
 Tea, soup, milk, juice, and fruit also contain water and can help
meet the body’s needs.
 The caffeine in tea and coffee, however, can dehydrate the body
and should be drunk in moderation.
 Tea and coffee also contain substances that bind essential
nutrients such as iron, making these nutrients unavailable for
the body to use.

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 To maintain a well-balanced diet, people should eat a variety of
foods that contain all the nutrients mentioned above in the right
daily amounts and combinations to meet the body’s functional
needs.
Water

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Nutrient requirements of adults and children:
Energy
 Energy requirements are the “amount of food energy needed
to balance energy expenditure in order to maintain body size,
body composition, and a level of necessary and desirable
physical activity consistent with long-term good health (FAO,
Who, UNU 2004).
 Essentially, energy requirements are the general guidelines
for attaining and maintaining a health life that reflect the
body’s dietary and expenditure needs.
 These requirements vary according to age and gender.
Infants, children, adolescents, pregnant and lactating
women, other adults, and the elderly all have different energy
requirements and should eat a well-balanced diet that takes
into account their various needs.

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Energy requirements are also based on
the following factors:
Basal metabolism
 The minimal energy expenditure needed to maintain the
basic body functions needed for life, such as the functioning
of vital organs and the nervous system.
 The basal metabolic rate (BMR) is used to determine basal
metabolism over a standard period of time and can represent
from 45 to 70 percent of daily energy needs.
Metabolic response to food—
 The level of energy needed to digest, absorb, and utilize all
food eaten.

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Energy requirements are also based on
the following factors:
Physical activity
 All daily activities ranging from work to play to rest.
 These activities may be occupational, associated with work,
or discretionary, associated with household and social tasks.
Physiological needs
 Young children have added energy needs to support growth
and development.
 Pregnant and lactating women need additional energy to
support the growth of the fetus, the placenta, maternal
tissues, and milk production (FAO, WHO, UNU 2004).

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Estimating energy requirements for adults
 Energy requirements and the dietary intake needed to meet
these requirements may change from day to day.
 These definitions are estimates of the appropriate energy for
a particular group of people.
 Energy requirements are measured in calories and are
determined by multiplying the BMR by an activity multiplier.
 The BMR is one of the most important determinants of
energy requirements.
 It is calculated using age, gender, height, and weight.

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Equations for estimating BMR from body weight

Equations for estimating BMR from body weight
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 Table shows multiples of BMR used to determine the
average daily energy requirements of adults based on
their physical activity.
 Activities are classified as
 light (e.g., the work of an office clerk),
 moderate (e.g., the work of a subsistence farmer),
 heavy (e.g., the work of a laborer).

Sources and functions of minerals
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 Minerals in Food Definition: “Minerals in food are the
elements present in food that are required by our body to
develop and function properly.”
 What are Minerals and Why are they Important?
 From the above definition, we can deduce that minerals
are inorganic substances required by the human body to
function correctly.
 The human body requires varying amounts of minerals
daily in order to build strong bones and muscles.
 It also helps to maintain various bodily functions.
Therefore, we obtain these nutrients from eating foods
rich in minerals.

Minerals in Food Examples
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 There are many examples of minerals in food; these
include:
• Calcium
• Phosphorus
• Potassium
• Sodium
• Iodine
• Iron
• Magnesium
 The body also requires other minerals in trace amounts
such as selenium, cobalt and molybdenum. These
elements are known to have a specific function in the
human body.

Sources of Minerals
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1. Calcium: Almonds, Carrots, Milk, Broccoli, Canned Fish, Papaya,
Garlic, and Cashew
2. Chloride: Table Salt, Soy Sauce, liver Unprocessed Meat, Milk and
Peanuts
3. Copper: Crab, Lobster, Mussels, Oysters, Nuts, Wholegrains and Yeast
extract
4. Iodine: Seafood, Seaweed and Iodised salt
5. Iron: Meat, Eggs, Beans, Baked Potato, Dried Fruits, Green Leafy
Vegetables, Whole and Enriched Grains
6. Magnesium: Honey, Almonds, Seafood, Tuna, Chocolates, Pineapple,
Pecans, Artichokes, and Green Leafy Vegetables

Sources of Minerals
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7. Manganese: Cereals, Nuts, Oils, Vegetables and Wholegrains
8. Sodium: Table Salt, Cheese, Milk, Soy Sauce, and Unprocessed Meat
9. Sulfur: Cheese, Eggs, Nuts, Turnips, Onions, Fish, Wheat Germ,
Cucumbers, Corn, Cauliflower, and Broccoli
10. Phosphorus: Mushrooms, Meat, Cashews, Oats, Fish, Beans, Squash,
Pecans, Carrots, and Almonds
11. Potassium: Spinach, Apples, Oranges, Tomatoes, Papaya, Bananas,
Lemons, Celery, Mushrooms, Pecans, Raisins, Pineapple, Rice,
Cucumbers, Strawberries, Figs, Brussels Sprouts, and Legumes
12. Zinc: Beef, Pork, Dark Meat, Chicken, Cashews, Almonds, Peanuts,
Beans, Split Peas, and Lentil

Functions of Minerals in Food
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 The following are some of the common minerals in food and
their functions in the body.
 Calcium
 Helps blood clotting.
 Helps muscle contraction and nerve function.
 Essential for building strong and healthy bones.
 Chloride
 Maintains proper blood volume, blood pressure, and pH of our body fluids.
 Copper
 Formation of red blood cells.
 Helps with the functioning of the nervous system.
 Iodine
 Promotes the normal functioning of the thyroid gland.
 Helps in the proper functioning of brain functions.
 Promotes normal growth and development of cells.

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 Iron
 Helps in transporting oxygen to all parts of the body.
 Produces and stores the energy for further metabolisms.
 Magnesium
 Provides structure for healthy bones.
 Produces energy from the food molecules.
 Maintains proper functioning of muscle and nervous system.
 Manganese
 Helps maintain water balance.
 Controls nerve impulse transmissions.
 Sodium
 Maintains cellular osmotic pressure.
 Helps in maintaining blood volume and blood pressure and fluid balance in the
body.

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 Sulfur
 Involved in protein synthesis.
 Protects your cells from damage.
 Helps in promoting the loosening and shedding of Skin.
 Phosphorus
 Helps the body store and use energy.
 Works with calcium in the formation of strong, healthy bones and teeth.
 Potassium
 Controls nerve impulses and muscle contractions.
 Helps in maintaining fluid balance in the body.
 Maintains proper functioning of muscle and nervous system.
 Zinc
 Aids in wound healing.
 Supports the immune system.
 Helps in the formation of strong bones.
 Controls the functioning of the sense organs in the nervous system.
 Important and essential process of cell division and reproduction.

Methods of Heat Transfer
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 There are three methods to transfer heat:
1. Conduction
2. Convection
3. Radiation
 Conduction:
 This is the transfer of heat through a solid object by contact.
Some materials are good conductor while some are bad. Some
material can retain heat like ceramics, iron while some
materials can not such as copper.

Methods of Heat Transfer
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 Convection:
 Convection involves the transfer of heat in liquid and gases.
Convection of air and Convection of liquids
 Radiation:
 Radiation involves the transfer of heat by electromagnetic
waves such as infra-red and microwaves. When this wave
passes through food, looses some of its energy in form of heat.

Methods of Cooking
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 a) Shallow fry
 b) Deep frying
 c)Baking
 d) Pressure Cooking
 Frying
 Frying is a quick method of cooking food in hot oil or fat.
Frying gives a good flavour and colour to food.
 It is of following two type:
a) Shallow frying
b) Deep frying

Methods of Cooking
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 a) Shallow fry
a) SHALLOW FRYING: Shallow frying is the cooking of food in
a small quantity of pre-heated fat or oil in a shallow pan or flat
surface.
 This is of following type:
● Shallow frying
● Sauté
● Griddle
● Stir fry

Methods of Cooking
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 a) Shallow fry
Shallow Frying: Food is cooked in small amount of fat/oil in a
fry/sauté pan. This is used to cook small cuts of fish, meat and
poultry.
Sauté: Tender cuts of meat and poultry are cooked by this
method. After cooking fat is discarded and pan is deglazed with
stock or wine to prepare sauce.
Griddle: Food can be cooked on a girdle (a solid metal plate)
Stir Fry: Vegetables, strips of beef, chicken etc. are fast fried in
wok with little oil or fat.

Methods of Cooking
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 b) DEEP FRYING: This is the cooking of food in pre-heated
deep oil/fat/clarified butter. Fried foods are often coated before
frying.
Coating improves
• The appearance of food
• Food retains it's shape
• Prevents fat soaking by forming crust
• Enhances the taste of food
• Prevents direct contact of hot fat/oil to food

Methods of Cooking
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 c) BAKING
 In this method, the food gets cooked in an oven or oven-like
appliance by dry heat.
 The temperature range maintained in an oven is 1200C – 2600C.
 The food is usually kept uncovered in a container greased with a fat
coated paper. Bread, cake, biscuits, pastries and meat are prepared by
this method.
Advantages
● Baking lends a unique baked flavour to foods.
● Foods become light and fluffy – cakes, custards, bread.
● Uniform and bulk cooking can be achieved. Eg. bun, bread.
● Flavour and texture are improved.
● Variety of dishes can be made.

Methods of Cooking
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 d)PRESSURE COOKING
 Pressure Cooking
• Pressure cooking makes use of steam from water boiled in sealed
container of oven (Pressure cooker).
• Boiling point of water varies with pressure.
• At atmospheric pressure water boils at 100°C
• With increase of pressure Boiling Point of water increases
• In this method pressure in side the cooking container is increased
which results in increasing Boiling Point of water which in turns gives
more heat to food and food is cooked early

Methods of Cooking
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 Procedure of Pressure Cooking
• Check the water level in cooking container.
• Ensure tight seal
• Use perforated tray for vegetable
• When cooking is complete allow the pressure to return to normal
pressure
 Advantages of pressure cooking
● Cooking time is less compared to other methods.
● Nutrient and flavour loss is minimised
● Conserves fuel and time as different items can be cooked at the same
time.
● Less chance for burning and scorching.
● Constant attention is not necessary.

Steaming and their types
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 Steaming: Steaming is the cooking of prepared foods by steam
(moist heat) under varying degree of pressure. Purpose of
Steaming
• Easy to digest
• To get edible texture
• Pleasant to taste
• Retain maximum nutrition
 Methods of Steaming
1. Atmospheric or Low pressure steaming
• DIRECT - Cooking food in steamer of a pan of boiling water
• INDIRECT - Between two plates over a pan of boiling water
2. High pressure steaming • There is a equipment built such that it
does not allows steam to escape, therefore pressure of steam is built up,
thus increasing the temperature and reducing the cooking time.

Advantages of Steaming
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 Steaming:
● Less loss of nutrients from food
● Food retains maximum colour and flavour
● Cooking time is reduced
● Fuel saving
● Some foods become lighter and easier to digest
● Low pressure steaming reduces the risk of overcooking
● High pressure steaming enables food to be cooked quickly, because
steam is forced through the food, cooking it rapidly
● Labor-saving and suitable for large-scale cookery
● High speed steamers enable frequent cooking of small quantities of
vegetables. Vegetables are freshly cooked, retaining color, flavor and
nutritive value.

Disadvantages of Steaming
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 Steaming:
● Steaming is slow ( If Pressure cooker is not used)
● Steaming does not allow much development of flavour
● Steaming equipment is required.
● This method is limited to the preparation of selected food
● Foods can look unattractive

THE EFFECT OF COOKING AND PROCESSING
METHODS ON NUTRIENTS
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 The method of processing often affects vitamin content and
availability.
 Water soluble vitamins can be affected by heat, acid, and other
cooking methods, regardless of the type of the dish.
 Water soluble vitamins can leach into cooking water. This means
some vitamin content is often lost through evaporation.
 Degradation will depend on the amount of heat applied.
 Cooking can also make these vitamins more bioavailable.
Conversely, it can also degrade these vitamins, ultimately reducing
the overall content.

THE EFFECT OF COOKING AND PROCESSING
METHODS ON NUTRIENTS
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 It is difficult to consume too much of a water-soluble vitamin,
because excess is excreted. This group includes the B vitamins and
vitamin C.
 Fat soluble vitamins are also affected by cooking. They will not leach
into cooking water, but can leach into fats such as olive oil or butter.
 These vitamins can degrade with cooking, but not as easily as water
soluble vitamins do.
 When consumed in excess, fat soluble vitamins can be stored in the
body's fat deposits. Over time, this accumulation can be dangerous.
This groups includes vitamins A, D, E, and K.

DIETARY GOALS
65
1.Maintenance of a state of positive health and optimal performance in
populations at large by maintaining ideal body weight.
2. Ensuring adequate nutritional status for pregnant women and lactating
mothers.
3. Improvement of birth weights and promotion of growth of infants,
children and adolescents to achieve their full genetic potential.
4. Achievement of adequacy in all nutrients and prevention of deficiency
diseases.
5. Prevention of chronic diet-related disorders.
6. Maintenance of the health of the elderly and increasing the life
expectancy

DIETARY GUIDELINES
66
Right nutritional behaviour and dietary choices are needed to achieve
dietary goals.
The following 15 dietary guidelines provide a broad framework for
appropriate action:
1.Eat variety of foods to ensure a balanced diet.
2.Ensure provision of extra food and healthcare to pregnant and lactating
women.
3.Promote exclusive breastfeeding for six months and encourage
breastfeeding till two years or as long as one can
4.Feed home based semi solid foods to the infant after six months.
5. Ensure adequate and appropriate diets for children and adolescents,
both in health and sickness.

DIETARY GUIDELINES
67
The following 15 dietary guidelines provide a broad framework for
appropriate action:
6.Eat plenty of vegetables and fruits.
7.Ensure moderate use of edible oils and animal foods and very less use of
ghee/ butter/ vanaspati.
8. Avoid overeating to prevent overweight and obesity.
9. Exercise regularly and be physically active to maintain ideal body
weight.
10. Restrict salt intake to minimum.

DIETARY GUIDELINES
68
Guideline 1: Eat variety of foods to ensure a balanced diet
 Nutrition is a basic prerequisite to sustain life.
 Variety in food is not only the spice of life but also the
essence of nutrition and health.
 A diet consisting of foods from several food groups
provides all the required nutrients in proper amounts.
 Cereals, millets and pulses are major sources of most
nutrients.

DIETARY GUIDELINES
69
 Milk which provides good quality proteins and calcium
must be an essential item of the diet, particularly for
infants, children and women.
 Oils and nuts are calorie-rich foods, and are useful for
increasing the energy density and quality of food.
 Inclusion of eggs, flesh foods and fish enhances the
quality of diet.

DIETARY GUIDELINES
70
 However, vegetarians can derive almost all the nutrients
from diets consisting of cereals, pulses, vegetables, fruits
and milk-based diets.
 Vegetables and fruits provide protective substances such
as vitamins/minerals/ phytonutrients.
 Diversified diets with a judicious choice from a variety
food groups provide the necessary nutrients.

Nutrition and Lifestyle
71
 Attaining a healthy lifestyle is merely a job of eating the right
nutrients.
 Amongst other factors, physical activity has a dominant influence.
The mode of activity can be defined as the level of physical exertion
that a task requires.
Mode of activity can be categorized into three groups:
 Sedentary: A sedentary activity level describes someone who gets
little to no exercise
 Moderate: It refers to a level of less than the 2 1/2 hours per week of
the moderate aerobic activity
 Heavy: It refers to vigorous physical activity for at least one hour
and 15 minutes every week

72
 The level of activity will
result in the body spending
energies at different levels.
 Of course, this must be
balanced with the help of
right balanced diet
including appropriate
nutrients intake.
 You will learn about the
nutritional requirements
for adults according to the
mode of activity as given
by the National Institute of
Nutrition.
Source: Dietary Guidelines for Indians- A Manual (2011) by National Institute of Nutrition
Hyderabad
Balanced Diet for Adults - Sedentary/ Moderate/
Heavy Activity in Adulthood (Number of Portions)

73
Source: Dietary Guidelines for Indians- A Manual (2011)
by National Institute of Nutrition Hyderabad
Sample Meal Plan for Adult Man (Sedentary)
For Non-Vegetarians -
Substitute one pulse portion
with one portion of
egg/meat/chicken/fish Use 25
g visible fat and <5g of salt
during preparation of meal per
day.
Breakfast Items:
Idli - 4 Nos. / Dosa - 3 Nos. /
Upma - 1-1/2 Cup / Bread - 4
Slices/ Porridge - 2 Cups / Corn
flakes with milk - 2 Cups
Snacks: Poha - 1 Cup /Toast –
2 Slices Dhokla - 4 Nos.

74
Source: Dietary Guidelines for Indians- A Manual (2011)
by National Institute of Nutrition Hyderabad
Sample Meal Plan for Adult Woman (Sedentary)
For Non-Vegetarians -
Substitute one pulse portion
with one portion of
egg/meat/chicken/fish Use 20
g visible fat and <5g of salt
during preparation of meal per
day.
Breakfast Items:
Idli - 3 Nos. / Dosa - 2 Nos. /
Upma - 1 Cup / Bread - 3 Slices
/ Porridge - 1-1/2 Cups /
Corn flakes with milk - 1-1/2
Cup.
Snacks: Poha - 1 Cup / Toast - 2
Slices Dhokla - 4 Nos

75
Source: Dietary Guidelines for Indians- A Manual (2011) by National Institute of Nutrition
Hyderabad
Recommended Dietary Allowance for Indians (Macronutrients and Minerals)

NUTRIENTS AND EXERCISE TO BE
ENCOURAGED OR LIMITED
76
 The examinations of food intakes by grown-ups clarify that
extraordinary exertion will be expected to both give and empower
admission of more
 natural product, vegetables, low-fat dairy items, and entire
grains
 While constraining introduction to and the utilization of
nourishments
 high in sugar, strong fats, and sodium and of refined grains.

77
 More prominent admission of leafy foods will enhance admission of
 Nutrient C
 Carotenoids (dull green and orange vegetables)
 Folate (dim green vegetables, oranges, and vegetables)
 Nutrient B6 (vegetables and bananas)
 Magnesium (vegetables)
 Potassium and Dietary fiber (most nonstarchy products of the
soil)

78
 Higher admissions of low-fat milk or yogurt will enhance
admissions of
 magnesium, calcium, potassium, Vitamin B12, and, whenever
braced, Vitamin D.
 Consideration of sustained breakfast oats will give some crystalline
Vitamin B12.
 The incorporation of all the more entire grains will enhance
admissions of nutrient B6, magnesium, and dietary fiber.

Exercise and Physical Activity
79
 Grown-ups beyond 20 years old ought to target at least 30-45
minutes of physical movement of moderate force, (for example,
energetic strolling 5-6 km/hr) 5-6 days of the week.
 More noteworthy medical advantages can be acquired by
participating in physical movement of longer length or increasingly
fiery force, for example, running, running, cycling and swimming.
 Stationary individuals leaving on a physical movement program
ought to embrace a moderate power movement of brief length to
begin with and step by step increment the term or on the other
hand force.

80
 Other everyday exercises like strolling, housework, cultivating, will
be valuable in weight decrease as well as for bringing down of pulse
and serum triglycerides.
 It additionally lifts HDL (great) cholesterol in blood.
 Straightforward change in way of life like purposely scaling the
stairs as opposed to utilizing the lift and strolling for short
separation rather than utilizing a vehicle could likewise gigantically
help in expanding our physical movement.

81
 Exercise program ought to incorporate ‘warm up’ and ‘chill off’
periods each going on for 5 minutes.
 Amid exercise, the power of activity ought to guarantee 60-70%
expansion in heart rate.
 Men beyond 40 years old years, ladies beyond 50 years old years
and individuals are at high hazard for interminable infections like
coronary illness and diabetes
 One should initially counsel a doctor before taking part in a
program of incredible physical action, for example, running and
swimming.

According to WHO,
a healthy diet for adults contains:
82
 Fruits, vegetables, legumes (e.g. lentils, beans),
 nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat,
brown rice).
 At least 400grams (5 portions) of fruits and vegetables a day.
 Potatoes, sweet potatoes, cassava and other starchy roots are not
classified as fruits or vegetables.

According to WHO,
a healthy diet for adults contains:
83
 Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower,
canola and olive oils)
 Are preferable to saturated fats (e.g. found in fatty meat, butter,
palm and coconut oil, cream, cheese, ghee and lard).
 Industrial trans fats (found in processed food, fast food, snack
food, fried food, frozen pizza, pies, cookies, margarines and
spreads) are not a part of a healthy diet.
 Less than 5 g of salt (equivalent to approximately 1 teaspoon) per
day and use iodized salt.

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