Introduction to

Nutrition
Introduction
We all need food. It allows us to be alive, to grow,
and be active and in the case of women, it can
sustain the growth of a baby. What we eat (our
diet) has the power to keep or make us and our
children healthy and give us a better life.
We often hear the terms food, nutrition, and
nutrients. Health workers advise us to have a
diverse
and nutrient-rich diet if we are to be healthy. But
what are nutrients and what is nutrition?
Food
Food is defined as any substance containing
nutrients (such as carbohydrates, proteins, and fats)
that can be ingested by a living organism and
metabolized into energy and body tissue. In
essence,
food stimulates growth, helps us to stay alive, and
produces energy.
Nutrients
Nutrients are the chemical substances found in
food. They are extracted from food as it passes
through our digestive system and is used by the
body to perform its functions. Nutrients contained
in food are needed in the right amounts and
combinations for the body to function properly.
Nutrients are divided into two broad categories:
MACRO nutrients and MICRO nutrients.
Macronutrients are required by the body in large
amounts; they include carbohydrates, proteins,
and fat.
Micronutrients are required in relatively smaller
amounts by the body; they include vitamins and
minerals.
Nutrition
The term ‘nutrition’ broadly covers all processes
through which we obtain, prepare and eat food. It
further describes what different foods are made of
(i.e. nutrients) and the processes through which
our bodies make use of the nutrients to enable us
to perform daily activities such as work.
Apart from focusing on what we should eat,
nutrition is also concerned with promoting aspects
of personal and environmental hygiene and
sanitation, promoting health-seeking behaviors, and
providing care for all household members so that
they are healthy
Different foods can be grouped into different
groups depending on the major nutrients they
provide.
According to this classification, there are:

Energy giving foods/GO foods

Bodybuilding foods/GROW foods
Protective foods/GLOW foods
Water (sits outside of the classification but is
mentioned here as it is also essential for the human
body to function properly)
Most foods provide more than one nutrient. Many
energy-giving foods are also sources of proteins and
micronutrients, while many bodybuilding foods also
provide energy and micronutrients.
ENERGY GIVING FOOD
Energy giving foods provide the energy needed by
our bodies to:
Perform activities such as walking, digging, working
Maintain normal physiological processes such as
breathing and all other processes within our bodies
Energy-giving foods are mainly rich in food nutrients
carbohydrates or fats.
We obtain carbohydrates through eating plant-
based foods. The main examples of carbohydrate
containing foods include millet, Irish potatoes,
sweet potatoes, cassava, posho (made from maize
or other flour), sorghum, yams, rice, plantain
(matooke), and bread.
Fats and oils are usually solid, semi-solid, or liquid
depending on their chemical composition and
environmental temperatures. Examples of fats and
oils commonly consumed in our diets include liquid
oils (sunflower oil, Mukwonago oil), ghee, suet (fat
normally found on kidney and meat of cattle and
sheep).
Apart from being good sources of energy, fats and
oils also add flavor and taste to food. They further
insulate the body, cushion vital organs, and are
essential for the absorption and utilization of fat-
soluble vitamins A, D, E, and K. Thus, very low
consumption of fats and oils may lead to a
deficiency of these vitamins predisposing our bodies
to diseases and/or symptoms associated with a lack
of these vitamins.
BODYBUILDING FOODS OR GROW FOODS
Bodybuilding foods or GROW foods are those rich in
food nutrients called proteins. They are essential for
growth, boosting body immunity against infections
and diseases, the formation of all tissues, including
muscles, bones, teeth, skin, and nails, and wound
repair.
Bodybuilding foods come from two major sources:
Animal-based foods and related products: fish,
meat, poultry, eggs, milk, and yogurt.
Plant-based foods and related products: mainly
beans (incl soybeans) and peas
PROTECTIVE FOODS OR GLOW FOODS
Protective or GLOW foods include vegetables and
fruits. These foods are rich in vitamins and minerals
which are required by the body for physiological
functions such as the strengthening of the
immune/defense system and to prevent conditions
such as anemia (resulting from iron deficiency),
night blindness (resulting from Vitamin A
deficiency), goiter (resulting from iodine
deficiency) and rickets (resulting from a lack of
Vitamin D and calcium). Some vitamins and
minerals are also essential for the production of
energy by the body and maintaining water balance
in the body.
Macronutrients
Macronutrients are nutrients that people need in
relatively large quantities.
Carbohydrates
Sugar, starch, and fiber are types of carbohydrates.
Sugars are simple carbs. The body quickly breaks
down and absorbs sugars and processed starch.
They can provide rapid energy, but they do not
leave a person feeling full. They can also cause a
spike in blood sugar levels. Frequent sugar spikes
increase the risk of type 2 diabetes and its
complications.
Fiber is also a carbohydrate. The body breaks down
some types of fiber and uses them for energy;
others are metabolized by gut bacteria, while other
types pass through the body.
Fiber and unprocessed starch are complex carbs. It
takes the body some time to break down and
absorb complex carbs. After eating fiber, a person
will feel full for longer. Fiber may also reduce the
risk of diabetes, cardiovascular disease,
and colorectal cancer. Complex carbs are a more
healthful choice than sugars and refined carbs.
Fiber is mostly in vegetables, fruits, whole grains,
and legumes. There are two types of fiber — soluble
and insoluble — and both play important roles in
health:
 Insoluble fiber does not dissolve in water and
adds bulk to the stool, preventing constipation.
 Soluble fiber absorbs water, forming a gel-like
substance in the digestive system. Soluble fiber
may help lower cholesterol levels and help
regulate blood sugar levels.
 Soluble fiber
Soluble fiber dissolves in water and forms a gel-
like substance in the stomach. Bacteria later
break the gel down in the large intestine.
Soluble fiber provides some calories to the
individual.
Soluble fiber provides the following benefits:
 lowering LDL cholesterol in the blood by
affecting how the body absorbs dietary fat and
cholesterol
 slowing absorption of
other carbohydrates through digestion, which
can help regulate blood sugar levels
Good sources of soluble fiber include:
 beans
 fruits
 oats
 nuts
 vegetables
 Insoluble fiber
Insoluble fiber does not dissolve in water and
passes through the gastrointestinal tract,
mostly intact. It does not provide calories.
Insoluble fiber helps build bulk in the stool, helping
a person pass stool more quickly. It can also help
prevent constipation.

Good sources of insoluble fiber include:

fruits
nuts
vegetables
whole grain foods
the recommended intake for dietary fiber in a 2,000
calories diet is:
 25 grams (g) per day for adult females
 38 g per day for adult males
People need less fiber after 50 years of age at
around 21 g for women and 30 g for men

Proteins
Proteins consist of amino acids, which are organic
compounds that occur naturally.

There are 20 amino acids. Some of these are

essential Trusted Source, which means people need
to obtain them from food. The body can make the
others.

Some foods provide complete protein, which means

they contain all the essential amino acids the body
needs. Other foods contain various combinations of
amino acids.

Most plant-based foods do not contain complete

protein, so a person who follows a vegan diet needs
to eat a range of foods throughout the day that
provides the essential amino acids.
Fats
Fats are essential for:
 lubricating joints
 helping organs produce hormones
 enabling the body to absorb certain vitamins
 reducing inflammation
 preserving brain health
Too much fat can lead to obesity, high cholesterol,
liver disease, and other health problems.
However, the type of fat a person eats makes a
difference. Unsaturated fats, such as olive oil, are
more healthful than saturated fats, which tend to
come from animals.
Water
The adult human body is up to 60% water, and it
needs water for many processes. Water contains no
calories, and it does not provide energy.
Many people recommend consuming 2 liters, or 8
glasses, of water a day, but it can also come from
dietary sources, such as fruit and vegetables.
Adequate hydration will result in pale yellow urine.

Requirements will also depend on an individual’s

body size and age, environmental factors, activity
levels, health status, and so on.
Essential Nutrients and Their Functions

An essential nutrient is a nutrient that the body

cannot synthesize on its own -- or not to an
adequate amount -- and must be provided by the
diet. These nutrients are necessary for the body to
function properly. The six essential nutrients
include carbohydrates, protein, fat, vitamins,
minerals and water.
Carbohydrates

Carbohydrates are the main energy source for the

brain. Without carbohydrates, the body could not
function properly. Sources include fruits, breads
and grains, starchy vegetables and sugars. Make at
least half of the grains you consume are whole
grains, Whole grains and fruit are full of fiber,
which reduces the risk of coronary heart disease
and helps maintain normal blood glucose levels.
Protein

Protein is the major structural component of cells

and is responsible for the building and repair of
body tissues. Protein is broken down into amino
acids, which are building blocks of protein. Nine of
the 20 amino acids, known as essential amino
acids, must be provided in the diet as they cannot
be synthesized in the body. Ten to 35 percent of
your daily calories should come from lean protein
sources such as low-fat meat, dairy, beans or eggs.
Fat

Fat is energy sourcing that when consumed,

increases the absorption of fat-soluble vitamins
including vitamins A, D, E and K. Twenty to 35
percent of your daily intake should come from fat.
Choose healthy options such as omega-3-rich
foods like fish, walnuts and vegetable-based oils.
Omega-3s help with development and growth.
Limit intake of saturated fats such as high-fat
meats and full-fat dairy. Other smart choices
include nuts, seeds and avocado.
Vitamins

Vitamin C is necessary for the synthesis of

collagen, which provides structure to blood
vessels, bone and ligaments. Rich sources include
citrus fruits, strawberries and peppers. Folate,
found in foods, helps to prevent birth defects.
Pregnant women or women who plan to become
pregnant should speak with their physician about
taking a folic acid supplement, the synthetic form
of folate, in addition to their diet. Vitamin D helps
to maintain calcium homeostasis. It can be found
in food sources or synthesized by the sun.
(List of Food, Rich in Vitamins)
Foods high in vitamin A
Vitamin A is a fat-soluble nutrient. It helps your
body form healthy teeth, bones, soft tissues, and
skin. It can also help you ward off bacterial and
viral infections, prevent night blindness, and keep
your hair and nails healthy.
 carrots
 sweet potatoes
 apricots
 Spinach, kale. Some spices are also high in
vitamin A, including paprika, red pepper,
cayenne, and chili powder.
Foods high in vitamin B
Vitamins B-6, B-12, and B-9 are essential for proper
nerve function, the synthesis of DNA, and the
formation of red blood cells in your body. They
also help maintain your brain function,
prevent anemia, and support metabolism.
Foods that are particularly high in vitamins B-6 and
B-12 include:
 meat, poultry, and fish
 seafood, including mussels and oysters
 eggs
 milk
Foods that are particularly high in B-9, or folic acid,
include leafy green vegetables and poultry. Some
breakfast cereals, fruit juices, and other products
are fortified with folic acid.
Foods high in vitamin C
Vitamin C is also known as ascorbic acid. It’s a
powerful antioxidant that helps protect the health
of your cells. It improves your body’s iron
absorption. It’s also important for promoting
healthy teeth and gums, healing wounds, and
helping you resist infection.
Foods that are particularly high in vitamin C
include:
 papaya
 citrus fruits
 strawberries
 bell peppers
Foods high in vitamin D
Vitamin D is a unique vitamin. On top of absorbing
it from foods you eat, your body can also
synthesize it from sunlight. It’s critical for the
health of your bones and immune system, as well
as calcium absorption. According to the National
Cancer Institute, it may also help lower your risk of
developing colorectal cancer.
Though sunshine is by far the richest source of
vitamin D, foods that also provide vitamin D
includes:
 some seafood, such as salmon, herring, catfish,
trout, and oysters
 milk
 eggs
 mushrooms
Foods high in vitamin E
Like vitamin C, vitamin E is a powerful antioxidant.
It helps protects your cells from damage. It also
helps your body use vitamin K and repair muscle
cells. Foods that are particularly high in vitamin E
include:
 sunflower seeds and almonds
 spinach, Asparagus, and turnip greens
 bell peppers

Foods high in vitamin K

Vitamin K is critical for your body’s formation of
blood clots. Without it, you could bleed to death
from a simple cut. It may also help maintain bone
strength in older adults.
Foods that are particularly high in vitamin K
include:
 spinach, turnip greens
 and mustard greens
  romaine lettuce
 parsley
 Brussels sprouts
 broccoli
 asparagus

Fat soluble vitamins

Vitamins can be classified based on their solubility.

Fat-soluble vitamins are most abundant in high fat
foods and are much better absorbed into your
bloodstream when you eat them with fat.

Most vitamins are water-soluble, meaning they

dissolve in water. In contrast, fat-soluble vitamins
are similar to oil and do not dissolve in water.
There are four fat-soluble vitamins in the human
diet:

vitamin A
vitamin D
vitamin E
vitamin K
This article provides a comprehensive overview of
the fat-soluble vitamins that includes:

health benefits
functions
main dietary sources

Water-soluble vitamins
Vitamins are nutrients that the body needs in
small amounts to stay healthy and work the way it
should. Water-soluble vitamins are carried to the
body's tissues but are not stored in the body. They
are found in many plant and animal foods and in
dietary supplements and must be taken in daily.
Vitamin C and members of the vitamin B complex
are water-soluble.

There are nine water-soluble vitamins: the B

vitamins -- folate, thiamine, riboflavin, niacin,
pantothenic acid, biotin, vitamin B6, and vitamin
B12 -- and vitamin C. Deficiency of any of these
water-soluble vitamins results in a clinical
syndrome that may result in severe morbidity and
mortality.
Minerals
Minerals are important for your body to stay
healthy. Your body uses minerals for many different
jobs, including keeping your bones, muscles, heart,
and brain working properly. Minerals are also
important for making enzymes and hormones.

There are two kinds of minerals: microminerals and

trace minerals. You need larger amounts of
microminerals. They include calcium, phosphorus,
magnesium, sodium, potassium, chloride and sulfur.
You only need small amounts of trace minerals.
They include iron, manganese, copper, iodine, zinc,
cobalt, fluoride and selenium.
Most people get the amount of minerals they need
by eating a wide variety of foods. In some cases,
your doctor may recommend a mineral supplement.
People who have certain health problems or take
some medicines may need to get less of one of the
minerals. For example, people with chronic kidney
disease need to limit foods that are high in
potassium

Major minerals

Mineral Function Sources

Sodium Needed for Table salt,
proper soy sauce;
fluid large
balance, amounts in
nerve processed
transmissio foods;
n, and small
muscle amounts in
contraction milk,
breads,
vegetables
, and
unprocess
ed meats

Chloride Needed for Table salt,

proper soy sauce;
fluid large
balance, amounts in
stomach processed
 acid foods;
small
amounts in
milk,
meats,
breads,
and
vegetables

Potassium Needed for Meats,

proper milk, fresh
fluid fruits and
balance, vegetables
nerve , whole
transmissio grains,
n, and legumes
muscle
contraction
Calcium Important Milk and
for healthy milk
bones and products;
teeth; canned
helps fish with
muscles bones
relax and (salmon,
contract; sardines);
important fortified
in nerve tofu and
functioning fortified
, blood soy
clotting, beverage;
blood greens
pressure (broccoli,
regulation, mustard
immune greens);
system legumes
health
Phosphor Important Meat, fish,
us for healthy poultry,
bones and eggs, milk,
teeth; processed
found in foods
every cell; (including
part of the soda pop)
system that
maintains
acid-base
balance

Magnesiu Found in Nuts and

m bones; seeds;
needed for legumes;
making leafy,
protein, green
muscle vegetables
contraction ; seafood;
, nerve chocolate;
 transmissio artichokes;
n, immune "hard"
system drinking
health water

Sulfur Found in Occurs in

protein foods as
molecules part of
protein:
meats,
poultry,
fish, eggs,
milk,
legumes,
nuts

Trace minerals (microminerals)

The body needs trace minerals in very small
amounts. Note that iron is considered to be a trace
mineral, although the amount needed is somewhat
more than for other microminerals.
Trace minerals

Mineral Function Sources

Iron Part of a Organ

molecule meats;
(hemoglobin) red
found in red meats;
blood cells fish;
that carries poultry;
oxygen in the shellfish
body; needed (especial
for energy ly
metabolism clams);
egg
yolks;
legumes
 ; dried
fruits;
dark,
leafy
greens;
iron-
enriched
breads
and
cereals;
and
fortified
cereals

Zinc Part of Meats,

many enzyme fish,
s; needed for poultry,
making protei leavene
n and genetic d whole
material; has grains,
 a function in vegetabl
taste es
perception,
wound
healing,
normal fetal
development,
production of
sperm, normal
growth and
sexual
maturation,
immune
system health

Iodine Found in Seafood,

thyroid foods
hormone, grown in
which helps iodine-
regulate rich soil,
 growth, iodized
development, salt,
and bread,
metabolism dairy
products

Selenium Antioxidant Meats,

seafood,
grains

Copper Part of many Legumes

enzymes; , nuts
needed for and
iron seeds,
metabolism whole
grains,
organ
meats,
drinking
 water

Mangane Part of many Widespr

se enzymes ead in
foods,
especiall
y plant
foods

Fluoride Involved in Drinking

formation of water
bones and (either
teeth; helps fluoridat
prevent tooth ed or
decay naturally
containi
ng
fluoride)
, fish,
 and
most
teas

Chromiu Works closely Unrefine

m with insulin to d foods,
regulate blood especiall
sugar y liver,
(glucose) brewer's
levels yeast,
whole
grains,
nuts,
cheeses

Molybde Part of some Legumes

num enzymes ; breads
and
grains;
leafy
greens;
leafy,
green
vegetabl
es; milk;
liver
What Is the Difference Between a Balanced Diet &
an Unbalanced Diet?

Differentiate between how to eat a balanced diet

may help to prevent certain chronic diseases and
improve your overall health, whereas imbalanced
diet consists of either an excess or inadequate
intake of any dietary component. This generally
pertains to the three macronutrients:
carbohydrates, protein and fat. For example, too
much fat and protein with insufficient
carbohydrates results in an imbalanced diet. Too
many calories or too few calories are another type
of imbalance. While there is no such thing as a
perfect diet, striving to maintain balance in your
diet can help prevent nutritional deficiencies and
unwanted disease to take place.

A balanced diet involves eating a variety of foods

that give you the most nutrients for the calories
they contain. An unbalanced diet, on the other
hand, supplies you with either more or fewer of
certain nutrients than your body needs. This
imbalance of nutrients may cause nutritional
deficiencies, lead to weight gain and even
compromise your immune function.

Components of a Balanced Diet

A balanced diet contains a mixture of whole foods

from each of the major food groups, such as whole
grains, fruits, vegetables, proteins and dairy
products. These foods supply the three primary
macronutrients: protein, carbohydrates and fat.
They also give you vitamins, minerals, antioxidants,
fiber and essential fatty acids to help maintain your
health. Choose My Plate. Note that a balanced
2,000-calorie-per-day diet contains 6 ounces of
grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups
of dairy, and 5.5 ounces of protein and 6 teaspoons
of oil.
Characteristics of an Unbalanced Diet

An unbalanced diet may be too high or too low in

calories. For example, a diet deficient in calories is
out of balance and can cause you to become
underweight. But eating a diet with more calories
than you burn in a day will lead to weight gain. An
unbalanced diet can also contain more of certain
food groups than others or may lack certain food
groups or nutrients. Eating a diet heavy in
carbohydrates, such as potatoes, rice, bread and
pasta, with little protein is unbalanced and can lead
to malnutrition, loss of muscle mass, decreased
immune function and a weakened respiratory
system, according to Harvard School of Public
Health. If most of your calories come from high-
sugar, processed foods, such as snacks, soda, candy
and desserts, your diet is considered out of balance
as well
Sample diet chart to
eat a balanced diet
 How BMI plays an
important role in Weight
Count
When we speak of BMI, we are referring to your
Body Mass Index. It is a scale that helps indicate
body fat composition.

Calculating your BMI is quite an easy thing to do.

You will have to divide your current weight in
kilograms by your height in inches squared. An
example would be: if you are 5 feet and 10 inches,
and your current weight is 175 pounds, your BMI
would come to something like 25.1. You could also
take the help of an online calculator for this.
Calories Count Table
  These tables give you an idea of how much ENERGY IN your
family members need.
 The amount of calories needed differs by age based on the level
of regular physical activity. That’s why the tables give a range
of calories for some age groups.
 For children, more calories are needed at older ages.
 For adults, fewer calories are needed at older ages.

Calories
Needed Each Not Somewhat
Very Active
Day for Boys Active Active
and Men Age

1,000– 1,000–
2–3 years 1,200 1,400 1,000–1,400 calories
calories calories
1,200– 1,400–
4–8 years 1,400 1,600 1,600–2,000 calories
calories calories
1,600– 1,800–
9–13 years 2,000 2,200 2,000–2,600 calories
calories calories
2,000– 2,400–
14–18 years 2,400 2,800 2,800–3,200 calories
calories calories
2,400– 2,600–
19–30 years 2,600 2,800 3,000 calories
calories calories
2,200– 2,400–
31–50 years 2,400 2,600 2,800–3,000 calories
calories calories
2,000– 2,200–
51 years and 2,200 2,400 2,400–2,800 calories
older calories calories

Calories Needed Each Day for Girls and Women

Calories Needed Not Active Somewhat Very Active
Each Day for Girls Active
and Women Age

2–3 years 1,000 1,000–1,200 1,000–1,400 calories

calories calories
4–8 years 1,200– 1,400–1,600 1,400–1,800 calories
1,400 calories
calories
9–13 years 1,400– 1,600–2,000 1,800–2,200 calories
1,600 calories
calories
14–18 years 1,800 2,000 calories 2,400 calories
calories

19–30 years 1,800– 2,000–2,200 2,400 calories

2,000 calories
calories
31–50 years 1,800 2,000 calories 2,200 calories
calories
51 years and older 1,600 1,800 calories 2,000–2,200 calories
calories

The calories in food come from carbohydrates, proteins,

and fats:

 A gram of carbohydrate has 4 calories.

 A gram of protein has 4 calories.
 A gram of fat has 9 calories — more than twice as
much as the other two.

That's why one food with the same serving size as

another may have far more calories. A higher-fat food has
many more calories than a food that's low in fat and
higher in protein or carbohydrates.
So, the amount of fat in foods can make quite a
difference when it comes to total calories in a food.