This document discusses nutrition, food, and a balanced diet. It defines nutrition as the process by which the body utilizes food for growth, maintenance, and health. Food is classified by origin (animal or plant), chemical composition (proteins, fats, carbohydrates, vitamins, minerals), and predominant function (body building, energy giving, protective). Macronutrients and micronutrients are explained. Key vitamins and minerals are defined along with their functions and sources. The importance of a balanced diet with recommendations on fat, carbohydrate, and salt intake is highlighted.

1. Health And Nutrition
Food:
• Food refers to any thing that we eat and which nourishes the body. It includes solids, semi-solids
and liquids.
• It is essential because it contains substances which perform important functions in our body.
Functions:
• Food provides energy to do work.
• Food help in bodybuilding.
• Food regulates body processes and provide protection against disease.
Nutrition:
• Nutrition is the process by which body utilizes food for growth and maintenance and healthy
living.
• Nutrition = eating →digestion → Absorption → Transportation → Utilization.

2. Classification of Food
• Classification by origin:
o Food of animal origin
o Food of vegetable origin
• Classification of chemical composition:
o Protein
o Fat Macro nutrients
o Carbohydrate
o Vitamins Micro nutrients
o Minerals

3. • Classification by predominant function
o Body building foods: Eg: Milk, meat. Poultry, fish, eggs, pulses, groundnut etc.
o Energy giving food: Eg: Cereals, sugar, roots and tuber, fats, oils.
o Protective food: Eg: Vegetables, fruits, milk
• Classification by nutritive value:
• Cereals and millets, pulses (legumes), vegetable, nuts and oilseeds, fruits, animal food, fat and
oil, sugar and jiggery condiments and spices, miscellaneous food.

4. Nutrients
Organic and inorganic complexes contained in food called as nutrients, which provides energy, helps to
grow well and normal development and repair of tissues.
Nutrients are divided into:
o Macronutrients
o Micronutrients
o Macronutrients:
o These are protein, fat and carbohydrate which are often called as “proximate principles’ because
they form main bulk of food.
o They contribute to total energy intake as: carbohydrate: 60-80%, fats:10-30%, proteins: 7-15%.
o Micro nutrients:
• Requires in small quantity and also called micro-nutrients. Eg: vitamin and minerals.

5. 1. Carbohydrate
• A major component of food which is the main source of energy; providing kcal/gm.
• In balanced diet, carbohydrates provide 50-60% of total calories taken and excess
carbohydrates are converted into body fat.
Functions
• Energy production in the body ; useful in oxidation of fat, growth of useful bacteria, synthesis of
amino acids, absorption of minerals, prevention of constipation.
Source of carbohydrate:
• Starch- cereals, roots and tubers.
• Sugar - comprise of monosaccharide (Glucose, fructose, galactose )and disaccharide ( sucrose,
lactose, maltose). Eg: white sugar, honey, glucose etc
• Cellulose- Indigestible component of carbohydrate with scarcely any nutritive value, contributes to
dietary fibre.

6. 2. Protein
• Proteins is the building material for all body parts, such as muscle, Brain, blood skin, hair, nails, bones and
body fluids.
Functions
• Act as building block of cells and tissues.
• Regulates hemoglobin.
• Regulates muscle contraction, formation of enzyme, hormones and other secretions, produces digestive juices
and antibodies.
Source of energy: 1 g of protein gives 4 kcal energy.
Protein deficiency diseases : Protein deficiency lead to malnutrition.
o Marasmus ( wasting): severe wasting of muscles, severe growth retardation, thinning of limbs and
abdominal walls ( prominent ribs).
o Kwashiorkor (edema): caused in children one year of age. Manifested by hypoalbuminemia, edema, fatty
liver, depigmentation of hair or hair loss, gi disturbances (diarrhea) and psychic changes (irritability).

7. FAT (Lipids)
Composed of smaller units called fatty acids.
o Simple lipids: Eg: Triglycerides
o Compound lipids: Eg: Phospholipids
o Derived lipids: obtained from hydrolysis of simple or compound lipids.
Eg: Cholesterol
Functions
• Fats provide energy and heat.
• Growth and maintenance of the integrity of the skin.
• They maintain our body temperature.
• Support heart, kidney, intestine etc.

8. Fatty acids classified into:-
• Saturated fatty acids: Found in animal fat. Eg: uric acid, palmitic acid, stearic acid.
• Unsaturated fatty acid - Mainly in vegetable oils.
o Mono unsaturated fatty acids. Eg: oleic acid.
o Poly unsaturated fatty acids: Eg: linoleic acid & linolenic acids, arachidonic acids.
o Essential fatty acids (EFA) - Fatty acids that cannot be synthesized in the body and obtained
only from food. Eg: linolenic acid, arachidonic acids.
Fat sources:
• Animal source: ghee, butter, fat of meat, fish oil etc.
• Vegetable source: Groundnut oil, ginger oil, mustard oil, cottonseed and nut oil, coconut oil etc.
Fat And Disease : Obesity, coronary heart disease, cancer-colon cancer, breast cancer

9. Vitamins
• Vitamins are a class of organic compounds categorized as essential nutrients. They are required by
the body in very small amounts(micronutrients).
• Vitamins do not yield energy but enable the body to use other nutrients. Since the body is generally
unable to synthesize them (at least in sufficient amount) they must be provided by food.
• A well balanced diet supplies vitamin needs of a healthy person.
Classification:
• Fat soluble vitamins: vitamin A,D, E and K.
• Water soluble vitamins :vitamin of B-group , Vitamin C.

10. Vitamin A:
• It is a fat soluble vitamin generally found in two ways:
o Retinol: Present in animal foods: liver, meat, fatty fish, egg & milk fat.
o Beta carotene : Present especially in plants. Dark green leafy vegetables, bright yellow fruits.
Functions:
• Important nutrient for normal vision especially in the dark.
• Maintain and help in rebuilding of glandular and epithelial tissue.
• Necessary for normal skeletal growth of human beings.
• It also acts as an anti-infective agent.
Deficiency of vitamin A
• Night blindness :- inability to see in dim light.
• Conjunctival Xerosis:- conjunctiva becomes dry and nonwetable.
• Bitots spots: Triangular, pearly-white or yellowrsh foamy spots on the bolbular conjunctiva.
• Corneal xerosis: the cornea appears dull, dry and non wettable and in more advanced corneal ulceration.
• keratomalacia: the corner may become soft and may burst open.

11. Vitamin D
Fat soluble found in 2 important forms:-
• Calciferol (D2) : may be derived by plant sterols and ergo sterols.
• Cholecalciferol (D3) : found in animal fats and fish oils, sunlight (Ultra-Violet Ray) also
converts the cholesterol of the body skin to vitamin D.
Functions
• Promotes the intestinal absorption of calcium and phosphorous
• Promotes bones dissolution and mineralization
• Prevents rickets in children
• Increase in the tubular reabsorption of phosphate and calcium
• Facilitates in calcium deposition in bones and teeth

12. • Daily requirement : Adult 2.5 mcg (100 IU)
• Vitamin D sources
• Sunlight : Vitamin D is synthesized by the body by action of UV rays of sunlight on
gamma-dehydrocholestrol, which is stored in large abundance in the skin.
• Food of animal origin : Liver, egg yolk, butter, cheese and some species of fish.
• Deficiency
• Rickets : The disease is characterized by growth failure, bone deformity, muscular
hypotonia, tetany and convulsions due to hypocalcaemia.
• Osteomalacia : In women, during pregnancy and lactation when requirements of vitamin D
are increased

13. VITAMIN E (Tocopherol) : “Anti-sterility vitamin”
Function
• Acts as an antioxidant and reduce oxidation of unsaturated fatty acids.
• Vitamin E plays the role of preventing destruction of lipids by oxidation.
• Maintain stability of cell membrane.
• When externally applied would minimize wrinkles, scars and scratch marks (beauty vitamin)
Daily requirements : Adult 15 mg (15 IU)
Sources
• Plants based foods : Vegetable oil, strawberry, dark green leafy vegetables, nuts, whole grain and legumes
Deficiency
• Loss of reflexes, ataxia of trunks and limbs, muscle weakness.
• Among premature babies, presence of hemolytic anemia.
• Associated with habitual abortion

14. Vitamin K
• Cofactor enzyme and act as catalyst for formation of prothrombin.
Two types:
o Phylloquinone – K1
o Manaquinone – K2
• Vitamin K1 is found in fresh and dark green leafy vegetable
• Vitamin K2 by the synthesis of bacteria in intestine.
• Destroyed by freezing, by mineral oils and rancid facts.
Functions
• Essential vitamin for the formation of prothrombin.
• Stimulates the production of the coagulation factors.
• Synthesize the required protein for the human body.
Sources
Found in fresh green vegetable and fruits. Dark green leafy vegetables, cabbage, cauliflower are richest sources. Also found in
liver and cow milk
Deficiency
• Hemorrhage, bleeding disorder
• Increased risk of hemorrhage among premature or in the new born babies with complicated labour
Requirements : 0.03 mg/kg bodyweight for adults

15. Vitamin C (Ascorbic Acid)
It’s a water soluble vitamin. It is most unstable of all vitamins and rapidly destroyed by high temperature,
oxidation, drying or storage, destroyed by cooking.
Functions
• It helps to increase the general resistance of the body to fight infection.
• Involves in the absorption, mobilization, distribution and intoxication of metal ions.
• Helps transfer of ion from plasma into tissues and store in bone marrow, spleen and liver.
• Protects eyes and lungs from oxidizing agents
Sources
• Almost all citrus fruits, tomatoes, green leafy vegetable, cabbage, germinating legumes.
• Daily Requirements : 40 mg/day for adult
Deficiency
Scurvy among children during 6 to 18 months of age, conjunctival hemorrhage, bleeding of gums and petechiae of
skin (round, purplish red spot), frequent diarrhea, fever, vomiting due to decrease in body’s general resistance to
infection.

16. Vitamin B Complex
Type Sources Deficiency
Vitamin B1 (Thiamine) Unmilled cereals, pulses and nuts. Milk
is important sources for infants.
Beri Beri (only rice feeding community
especially polished rice)
Vitamin B2 (Riboflavin) Milk and milk products, egg, liver,
green leafy vegetables, wheat, millet,
germinating pulses.
Riboflavin is synthesized by bacteria in
large intestine
Confined skin (cracks), glossitis, scaly
dermatitis, circumcorneal
vascularization and dermatitis,
photophobia.
Vitamin B3 (Niacin) Rich in whole grain, cereals, nuts,
pulses, meat, liver and chicken, dried
yeast and ground nuts
GI disorder, Diarrhea, loss of appetite,
nausea, vomiting, neurological
manifestation, loss of memory,
pigmented scaly skin, cracks of hand
and neck
Vitamin B6 (Pyridoxine) Liver, meat, fish, whole cereals and
legumes
Convulsion, weight loss, abdominal
distress.
Vitamin B12 (Cyanocobalamin) Liver, eggs, fish and milk Megaloblastic anemia

17. Folic Acid
• It is essential for DNA synthesis
• Needed for making RBC
Sources
• Green leaves, vegetables, liver, egg, cereals, pulses, nuts, whole grain and oil seeds.
Daily requirement
• Adults: 100mcg/day
• Pregnant women : 300mcg
• For lactating women additional 150mcg
• Children: 100mcg

18. Minerals
• Inorganic chemical elements present through out the body in varying amounts.
• E.g: Calcium, phosphorous, iron, sodium, chloride, copper etc.
• It form part of the structure of body tissue, such as bone, teeth and nails, blood, nerves and muscles
• Vital to physical and mental development and protect against infection.
Sources
• Meat, fish, milk, cheese, green leafy vegetables and legumes

19. Mineral Deficiency Disease
Type Source Deficiency
Iron Hemopoesis Liver, meat, poultry, fish, green leafy
vegetable, cereals, jaggery, dried fruit
etc.
Anemia (Iron deficiency anemia)
Iodine micronutrient for synthesis of
T3 and T4
Sea fish, sea salt, cod liver oil. Goiter, hypothyroidism, growth
retardation, impaired mental
function, still birth, dwarfism,
myxodema,cretinism
Fluorine Natural drinking water Dental caries.
Excess intake-dental and skeletal
fluorosis
Calcium Meat, bony fish, milk and milk
products, egg
Osteoporosis

20. Balanced Diet
“A balanced diet is defined as one which contains a variety of food in such quantities and proportion that
the need for energy, amino acid, vitamins, minerals, fats, carbohydrates and other nutrients is adequately
met for maintaining health, vitality and general well being and also makes a small provision for extra
nutrients to with stand short duration of leanness”
A balanced diet as become an accepted means to safeguard a population from nutritional deficiencies.
WHO Recommended Dietary Goals
• Dietary fat should be limited to approximately 15 to 30% of total daily intake.
• Saturated fats should contribute not more than 10% of total energy intake : Unsaturated vegetable oil
should be substituted for remaining fat requirement.
• Excessive consumption of refined carbohydrates should be avoided; some amount of carbohydrate rich
in natural fibre should be taken.
• Sources rich in energy such as fats and alcohol should be restricted.
• Salt intake should be reduced to an average of not more than 5g/day

21. Food Pyramid
• The food guide pyramid is an outline of what to eat each day based on the dietary guidelines.
• It provides a general guide that lets you to choose a healthy diet that is right for you. The
pyramid calls for eating a variety of food to get the nutrients you need and at the same time,
The right amount of calories to maintain health and physical wellbeing
Fats, oils and sweets
like sparingly
Milk, yoghurt, cheese group,
2-3 servings
Meat, poultry, fish, dry beans,
eggs, nut group, 2-3 servings
Vegetable group 3-5
servings
Fruit
group 2-4
servings
Bread, cereal, rice, pasta
group 6-11 servings