Health Education - Reportorial Assignment

Topic: NUTRITION

Group 1:

Calizar, Ivy Jane A.

Manalo, Heidy Lyn E.

NUTRITION

Nutrition is the study of nutrients in food, how the body uses them, and the relationship between
diet, health, and disease. Nutritionists use ideas from molecular biology, biochemistry, and
genetics to understand how nutrients affect the human body.

NUTRIENTS

Nutrients are compounds in foods essential to life and health, providing us with energy, the
building blocks for repair and growth and substances necessary to regulate chemical processes.
There are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins,
Minerals, Water.

Food Foundation of life

• Food supplies the energy you need for studying, playing sports, and doing all of your
activities.

• Food also supplies the nutrients that your body needs to grow and repair itself.

Energy Value of foods

• Our body digests the food we eat by breaking down into nutrients.

• These nutrients are carried to the cells by the bloodstream. At the cell level, some of
them are further broken down to produce energy.

• Calorie is the amount of heat required to raise the temperature of one

kilogram(35oz) of water one degree centigrade

Nutritional status
- (1) the condition of the body resulting from the food we eat, our nutritional needs and
how our bodies use the nutrients. (2) The most basic foundation of good nutritional status is a
good healthy diet. (3) Food contains nutrients which help the body function well.

Good Nutrition

● Good nutrition provides the body with all nutrients it needs.

● Nutrients are chemical substances that the body requires for energy.

Over 55 different nutrients have been discovered. They are divided into six groups:
protein,carbohydrates, fats, minerals, vitamins and water.

❖ PROTEIN
❏ Derived from Greek word meaning primary or holding first place.
❏ It supplies about 4 Calories of energy per gram. It also builds and repairs the
body.
❏ Protein is found in haemoglobin, the substance that transports oxygen to the
cells, and in enzymes, which control body processes.

Amino acids are the building blocks of protein. High-quality proteins supply a large amount of
these essential amino acids. Low-quality proteins are low in certain essential amino acids.

❖ CARBOHYDRATES
❏ The name carbo (carbon) hydrate (water) explains their chemical composition.
❏ Plants use the sun’s energy to put carbon dioxide and water together to form
carbohydrates.
❏ During digestion, carbohydrates are broken into glucose, the body’s primary fuel.
❏ Carbohydrates provide 4 Calories per gram.
❏ Glucose not needed right away for energy is either stored in the liver and muscles as a
starch called glycogen or it is stored as a body fat.

SIMPLE CARBOHYDRATES

-are broken down quickly by the body to be used as energy. Simple carbohydrates are found
naturally in foods such as fruits, milk, and milk products. They are also found in processed and
refined sugars such as candy, table sugar, syrups, and soft drinks.

COMPLEX CARBOHYDRATES

-are made up of sugar molecules that are strung together in long, complex chains. Complex
carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple
and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as
energy.

DIETARY FIBER
- Also known as roughage or bulk, includes the parts of plant foods your body can't digest or
absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your
body breaks down and absorbs — fiber isn't digested by your body.

❖ FATS
❏ Fats are a more concentrated source of energy.
❏ Every gram of fat provides 9 calories.
❏ Fats digest more slowly than carbohydrates and proteins.
❏ Some vitamins, such as vitamins A and E are dissolved and transported in fats.
❏ High fat diet increases the risks of obesity, heart disease, and cancer.
❏ Egg yolk and organ meats such as liver and kidney are very high in cholesterol.

There are four (4) major dietary fats in the foods we eat:

1. Saturated fats
2. Trans Fats
3. Monounsaturated fats
4. Polyunsaturated fats

The four types have different chemical structures and physical properties. The bad fats, saturated
and trans fats, tend to be more solid at room temperature (like a stick of butter), while
monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated
fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and
polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed as part
of a healthy dietary pattern.

Picture below are the healthy fat sources:

 ❖ MINERALS
❏ Minerals are needed (1) for formation of bones and teeth (2) for growth of body cells,
especially blood cells; and (3) for the essential components in various body fluids.

❖ WATER
❏ Water is the basic part of blood and tissue fluids.
❏ About60% to 75% of our body's made of water.
❏ It helps remove waste products through the kidneys.
❏ It also cools the body as you perspire and as it evaporates from the lungs.
❏
❖ VITAMINS

❏ Vitamins are needed to promote growth and other body activities.

❏ Vitamin E in large doses is supposed to prevent heart disease and other ailments and
❏ Vitamin C is reported to prevent colds if taken in huge doses. Yet careful research has not
proved these claims.Vitamin C is easily destroyed. Just drinking 150 millimeter (50z)
glass of juice each day provides daily Vitamin C we need.

OUR EATING HABITS

Eating habits are developed in childhood and during adolescence, those habits often change.
Teenagers often decide when, where, and what they will eat. Eating habits may become part of a
life-style. Most of the time, health goals relate to our eating habits. When we want to lose our
belly fat, we have to change the way we eat.

Here are some good eating habits which will help us to achieve our health goals.

➢ Keep more fruits, low-fat dairy products (low-fat milk and low-fat yogurt), vegetables,
and whole-grain foods at home and at work. Focus on adding healthy food to your diet,
rather than just taking unhealthy foods away.
 ➢ Try to eat a family meal every day at the kitchen or dining table. This will help you focus
on eating healthy meals.
➢ Buy a healthy-recipe book, and cook for yourself. Chew gum when you cook so you
won't be tempted to snack on the ingredients.
➢ Put your snacks on a plate instead of eating from the package. This helps you control how
much you eat.
➢ Don't skip or delay meals, and be sure to schedule your snacks. If you ignore your
feelings of hunger, you may end up eating too much or choosing an unhealthy snack. If
you often feel too hungry, it can cause you to focus a lot on food.
➢ Eat your meals with others when you can. Relax and enjoy your meals, and don't eat too
fast. Try to make healthy eating a pleasure, not a chore.
➢ Drink water instead of high-sugar drinks (including high-sugar juice drinks).

BALANCED DIET

A balanced diet includes foods from five groups and fulfills all of a person’s nutritional needs.
Eating a balanced diet helps people maintain good health and reduce their risk of disease.

A healthful, balanced diet includes foods from these five (5) groups:
1. vegetables
2. fruits
3. grains
4. protein
5. dairy

The United States Department of Agriculture (USDA) used to recommend following a food
pyramid. However, as nutritional science has changed, they now recommend eating foods from
the five groups and building a balanced plate. According to the USDA’s recommendations, half
of a person’s plate should consist of fruits and vegetables.The other half should be made up of
grains and protein.

CHOOSING FOODS
● Nutrient density, identifies the amount of beneficial nutrients in a food product.

READ THE LABEL

● One way to learn about food value is to read and compare food labels.
● When you compare food labels, check or look at every nutrient content.
WEIGHT CONTROL AND OBESITY

Weight control is a term used to discuss managing and maintaining a healthy body weight.
Having a healthy body weight can mean different things for different people. The traditional way
this weight is calculated is with the body mass index (BMI). Your BMI uses your height and
weight to figure out your ideal weight range. This number can vary, but typically, you are
considered obese if your BMI is over 30.

Your waistline can also be a sign of obesity. For a woman, a healthy waist measurement should
fall below 35 inches. For a man, it should be less than 40 inches. This measurement is called
your waist circumference.

Body Mass Index is a measure of body fat based on height and weight that applies to adult men
and women

Here are five (5) simple things you can do NOW to prevent obesity:

1. Avoid processed foods

2. Increase your physical activity
3. Ensure that you’re getting enough sleep
4. Cut down on your screen time
5. Visit your doctor’s office

WHAT ARE FOOD ADDITIVES?

 ● Additives are used to maintain or improve food value.
● When vitamins are lost during food processing are then replaced, those foods are
enriched. (Examples: bread, flour, and cereals)
● When vitamins are already present in food are added in extra measure, food becomes
vitamin fortified.

Picture below is the guidelines for us to be healthy:

Sources:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=ad1169

https://www.medicalnewstoday.com/articles/324093#what-is-a-balanced-diet

https://my.clevelandclinic.org/health/diseases/11209-weight-control-and-obesity

https://www.themedicalcityclinic.com/5-simple-things-you-can-do-now-to-prevent-obesity/

http://www.yeahwetrain.com/img/412/healthy-fat-sources-healthy-fitness-tips/