LIFE PROCESSES

HSC Facilitator Jasmina S

LIFE PROCESSES

FOOD AND NUTRITIONFacilitator: Jasmina S


FOOD AND NUTRITION• Defined as anything solid or liquid which when swallowed,

digested and assimilated in the body keeps it well• Nutrition 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.


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


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.


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


Function of food• Supplies nutrients to build, repair and maintain body tissues• Energy to voluntary and involuntary activities• Supplies nutrients to fight against diseases• Provides 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 movement• Eating provides outlet of stress and strains • Is a sign of security for a few. Used as a weapon by refusing to

eat food


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.


CARBOHYDRATES

What does in our body• gives energy• helps to make the food tasty• increases the bulk of your food• spares the protein to perform other functionsFrom where do we get• Cereals – like wheat, rice, bajra, maize• Potatoes, sweet potatoes, arbi• Sweets like sugar, honey, jaggery


• 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 water

• One gram of carbohydrate gives 4 kcal. An adult person needs 400-420 gms of carbohydrates everyday.


Fibers /Roughage

• Present in plants • Eg Whole grains, vegetables and fruits• Cannot be digested by human beings-essential

in our daily diet• Helps in the passage of food –digestive tract• Provide-stool-speed up the passage thro the

intestines• Lack- constipation


PROTEINS• What does in our body• needed for making new cells in the body• helps in repairing old and damaged cells• helps in healing wounds• needed for making blood, enzymes and hormones• also 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 nuts


PROTEINS

• Carbon, hydrogen,and oxygen along with nitrogen, sulphur and phosphorus

• Protein 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.


FATS• What does in our body• gives energy – fats are the concentrated sources of

energy• help in the utilization of fat soluble vitamins like A,D,E,K • help to keep our body warm• make the food tasty• provide protection to delicate organs like heart,liver

and also provide padding on our skeleton and muscles.• From where do we get• Milk , butter, ghee, groundnut oil, coconut oil,

vanaspati, eggs, liver, meat, fried foods, chocolates, etc.


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 everyday


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.


VITAMINS

How it works in the body Foods it can be found in Disease

A

Your eyes need Vitamin A to see in dim lightIts makes your skin healthyNecessary for normal growth and developmentProvides 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 energyKeeps 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 calciumto 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 chestSterility 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 vegetables liver disease and hepatitis


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.


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.


Functions of Minerals

• Maintenance or control of water balance in the body

• Contraction of muscles• Normal functioning of nerves• Clotting of blood.


Calcium• Functions• Calcium 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.• Sources• You get calcium from• Milk 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


IRON• Functions• Iron is a very important mineral. It is needed for making

red blood cells in your blood.• Sources• You 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


IODINE

• Functions• Iodine is needed so that the thyroid gland in your

body can work properly.• Sources• You get iodine from• Sea foods like fish and sea weeds.• Plants which grow in iodine rich soil.• Salt which has iodine in it, that is, iodised salt• Deficiency-Goitre


Phosphorus ,Sodium ,Potassium, FluorineMineral Source Function Deficiency

Phosphorus Milk, meat, nuts Strong bones and teeth

Rickets

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


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.


BALANCED DIETDefinition: 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


Factors to be considered for balanced diet

• Knowledge of daily nutritional requirement• Selection of food which supplies the daily

nutrition of requirement.• Planning of meals• Preparation of meals• Serving of meals


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.


Factors influencing food choiceFood 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


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.


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.


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 B12.


CostCost 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-aways.


Food AvailabilityMost 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.


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


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


Basic Requirement

• The combination of nutrients is correct in the following proportions:

• Carbohydrates 55 – 60 %• Proteins 25 – 30 %• Fats 12 – 14 %


Classification of food

• Energy giving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etc

• Body building food: Protein and mineral rich food . Meat ,fish ,eggs etc

• Protective Foods :Rich in proteins ,vitamins and minerals

• Regulating food : Water and roughage


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.



Psychological: • Security – infants cling to the mothers arm when fed , feel

secure• Attention –Children refuse to eat to get attention• Outlet 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 neighbors• Means of communication - Food communicates the feeling –

good taste , decorative , costly food served• Source of power- Child may be awarded by giving food and

punished by not giving him food.


Classification of Work

• Sedentary work or light work eg reading ,writing ,eating ,watching TV or movies

70 calories/hour• Moderate work –light gardening ,walk

moderately fast like salesmen ,school teachers . 100-200 calories/hour

• Heavy work : Labourers ,athletes ,farmers 350 and more


Calories

• Men –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 cal• Women-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +300


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


FOOD GROUPS


Five Food Groups1) 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, butter5) Meat, Fish and Poultry-


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


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 carotene•Good sources of Vit C•Supply inexpensive energy


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 diet•Sugars 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


PulsesOther name : legumesBengal gram ,red gram , black gram , horse gram , peas , khesari dalRich in protein and Vit BSatiety value due to high protein and fibreContributes to fermentation in preparing idli,dhoklaProvides anti nutrients which help in reducing diabetesHelps in reducing cholesterol.Germination pulses help to reduce degenerative diseaseSprouted whole grams are rich in Vit C and Vit E


Nuts and Oil Seeds• Ground nut , cashew nut , walnuts• Importance:• Very nutritious and supply for a given weight , twice the

amount of proteins• Good sources of minerals • Inexpensive and rich in fibre which helps in bowl

movement • Contain high amount of moisture ,hence low in calorie• Good sources of vitamins , • Excellent source of vitamin E


Green Leafy Vegetables

• Spinach , drumstick , fenugreek leaves• Importance• Rich in carotene , Vit C, riboflavin ,folic acid ,

calcium and iron.• Inexpensive source of many nutrients


Vegetables

• Brinjal , bean , peas , pumpkin , ladies finger• Low in calories• Skin and seed provide roughage which helps in

gastrointestinal mobility• Moisture content is high so are highly perishable• Moisture content is high• Fair sources of vitamins and minerals• Good sources of Vitamin C


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).


Flesh Food- Meat, Poultry

• Meat of pig , sheep , goatImportance:• Rich in most of the nutrients required by man• Rich in protein and contains all amino acids• Rich in minerals like copper , iron ,phosphorus• Contains good amount of thiamin , riboflavin

and niacin.


Poultry

• Birds like chicken , ducks , geese , turkey Importance:• High protein content• Little fat and more unsaturated fat• Good source of Vit B and minerals• Helps to avoid malnutrition


Fish

• Excellent source of protein• Good source of minerals• Contains copper , sulphur, phosphorus• Marine fish contains iodine which prevents goitre• Fishes are rich in calcium when eaten bony• Fish proteins are easily digested than meat

proteins• Fish oil is rich in Vit A and Vit D


Fruits

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

Importance:• Supply roughage on bulk in the diet• Various sugars are found in fruits• Good sources of vitamins• Good sources of Vitamin C-orange , amla , melons• Sulphur , iron,calcium ,phosphorous are found in fresh

fruits


Fats and Oils

• Fats and oils excellent sources of fat soluble vitamins A,D,E and k

• Contains essential fatty acids help to increase immunity and growth

• It delays the pangs of hunger• Contribute tenderness , flavour , color and

texture of the food products• Acts as chief ingredients in preparing foods. They

form emulsion and cooking media


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 gram• Butter ,margarine are saturated fatty acids


Sugar and Jaggery

• Table sugar and honey make food and drinks taste pleasant.

• High energy provider• Its superfluous food.• It should be moderate at consuming.• It may lead to wt gain and tooth decay if

consumed in excess


FOOD FADSBANDWAGON/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 theyuse 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.




Junk Food

• High in salts ,fat, sugar ,calories and low in nutrients – Junk food

• Snacks• Gum• Candy• Pizzas• Fried chippes• Sweets and desserts• Beverages


Fast Food and Obesity• Teens directly spend more

– in fast food restaurants– in food and snack stores– -78%in school

• Fast 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


What Influences Adolescents Food Choices?

• Psychosocial– Strong Influences

• Food preferences– Early childhood experiences, exposure, genetics

• Taste and appearance– Weak influence

• Health and nutrition• Due 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


Recommendation• Adolescents should be encouraged to make

healthier choices while eating out such as:• Water, juice or milk instead of Soft drink• Small sandwiches instead of Large

choices• Salad or baked potato instead of French fries• Grilled items instead of Fried items• Fruit and yogurt instead of Breakfast• parfait, fruit cup, or sandwiches• pancakes


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 value

• Color- jam ,butter ,cheese-look richer• Emulsifier-arabic and lecithin-improve texture

and consistency• Flavour-ice creams-improves taste• Fortifiers-boost nutritive value eg iron in

cornflakes


Food Additives and their functions


Purpose of Food Additives


Food Additives


We have learntClasses of Food

Carbohydrates Fats Proteins Vitamins Minerals WaterSources Functions

Balanced DietFood Fads

Fast Food and ObesityFood Additives

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LIFE PROCESSES