Chapter 1: Nutrition

Nutrition, Food Storage and Oral

Hygiene

1
 INTRODUCTION TO NUTRITION
• Nutrition is the science of food and its relationship to health.

• Nutrients are chemicals in foods that are used by the body for
growth, maintenance, and energy.

• The two major categories of nutrients include:

Macronutrients and micronutrients.

• Macronutrients are required by the body in relatively large

amounts; Micronutrients are needed in minute amounts.

2
 INTRODUCTION TO NUTRITION
• Nonessential nutrients: can be synthesized by the body,
although they may also be derived from the diet
• Essential nutrients: cannot be synthesized by the body and
hence need to be consumed from food

• Lack of nutrients can result in deficiency syndromes or other

disorders.
• Excess intake of macronutrients can lead to obesity and
related disorders.
• Excess intake of micronutrients can be toxic.

3
I. Macronutrients

4
 Macronutrients

• Macronutrients constitute the bulk of the diet and supply energy and many
essential nutrients.

• They include:
1. Carbohydrates,
2. Proteins,
3. Fats,
4. Water.

• Carbohydrates, fats, and proteins are interchangeable as sources of energy.

• Fats yield 9 kcal/g (37.8 kJ/g); Proteins and carbohydrates yield 4 kcal/g
(16.8 kJ/g).

5
 1. Carbohydrates
• Dietary carbohydrates are molecules of different sizes that are
ultimately broken down into glucose and other simple sugars.
• Daily requirement: 50-60 % percent of the total food intake

http://www.statista.com/statistics/249681/total-
6
consumption-of-sugar-worldwide/
 1. Carbohydrates
• Carbohydrates increase blood
glucose levels, supplying energy.

• Simple carbohydrates are

composed of small molecules,
single sugar or two sugars, which
increase blood glucose levels
rapidly.

• Simple carbohydrates/sugars
include: Glucose, fructose (fruit
sugar), galactose & sucrose (table
sugar).

7
https://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
 1. Carbohydrates
• Complex carbohydrates are
composed of larger molecules,
which are broken down into
single sugars. They increase
blood glucose levels more
slowly but for a longer time.

• Complex carbohydrates/sugars
include: Starch.

8
https://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
 1. Carbohydrates
• The glycemic index measures how rapidly consumption
of a carbohydrate increases blood glucose levels.
• Values range from 1 (Slowest increase) to 100 (Fastest
increase = pure glucose).

• Blood glucose level is called: Glycemia.

9
https://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
 1. Carbohydrates
• Carbohydrates with a high glycemic index increase blood glucose to high
levels rapidly. As a result, insulin levels increase, inducing hypoglycemia and
hunger, which leads to consumption of excess calories and weight gain.

• Carbohydrates with a low glycemic index increase blood glucose levels slowly,
resulting in lower insulin levels and less hunger. This results in a decreased
risk of obesity and diabetes.

Insulin spike Hypoglycemia Hunger

About Glycemic Index. (n.d.). Retrieved from 10

http://www.glycemicindex.com/about.php
11
 1. Carbohydrates
• The glycemic load (GL) is a new way to assess the impact of
carbohydrate consumption that takes the glycemic index into
account, but gives a fuller picture than does glycemic index
alone.

• A GI value tells you only how rapidly a particular carbohydrate

turns into sugar. It doesn't tell you how much of that
carbohydrate is in a serving of a particular food.

• You need to know both things to understand a food's effect on

blood sugar. That is where glycemic load comes in.

• The carbohydrate in watermelon, for example, has a high GI.

But there isn't a lot of it, so watermelon's glycemic load is 12
Atkinson, Foster-Powell, & Brand-Miller, 2008
13
 2. Proteins
• Proteins are required for tissue maintenance, replacement, function, and
growth.
– A tissue is a group of cells with similar function.

• Daily requirement: at least 10% of your daily calories, but not more than 35%
according to the Institute of Medicine.
• If the body is not getting enough calories, proteins may be used for energy.
– Important: Eat more proteins when you exercise or you will lose your muscles!

• Dietary proteins are broken down into peptides (Multiple amino acids joined
together) and amino acids (Protein building blocks).

14
https://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
 2. Proteins

• During starvation, infections, burns etc. more protein may be used

because body tissues are broken down.

• Of the 20 amino acids, 9 are essential amino acids (EAAs): They

cannot be synthesized and must be obtained from the diet.

15
https://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
 3. Fats
• Fats are required for tissue growth and hormone
production.

• Daily requirement: 20 to 35 percent of your daily

calories

• Fats are broken down into fatty acids and glycerol.

• Saturated fatty acids common in animal fats, tend to

be solid at room temperature.

• Unsaturated fatty acids common in plants, tend to

be liquid at room temperature. Exception are palm
and coconut oils that contain saturated fatty acids.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
16
eating/in-depth/fat/art-20045550
17
 3. Fats
• Trans fats: Industrially produced from oils through a food processing
method called partial hydrogenation.

• By partially hydrogenating oils, they become easier to cook with and less
likely to spoil than do naturally occurring oils.

• Research studies show that these partially hydrogenated trans fats can
increase unhealthy cholesterol levels. Thus, increase the risk of
cardiovascular disease.

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
18
eating/in-depth/fat/art-20045550
 3. Fats

• Essential fatty acids (EFAs) are omega-6 and omega-3 fatty

acids (polyunsaturated)

• EFAs help lower the risk of heart disease. Some studies

suggest these fats may also protect against type 2 diabetes,
Alzheimer’s disease, and age-related brain decline.

19
http://www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids
 4. Water

• Water is considered a macronutrient because

it is required in around 2 Liters/day.
• Needs vary with fever, physical activity, and
changes in climate and humidity.

20
www.webmd.com/diet/6-reasons-to-drink-water?page=2
 Fibers
• Fibers are not digested by the body. Instead, they pass relatively intact through
the stomach, small intestine and colon and out of the body.

• Fibers increase gastrointestinal motility, prevent constipation, and help control

some gastrointestinal disorders. They also lower cholesterol levels, control
blood glucose levels and help achieving a healthy weight.

• They are thought to accelerate the elimination of cancer-causing substances

produced by bacteria (single cell microbes) in the large intestine.

• Evidence suggests an association between colon cancer and low fiber intake.

21
http://www.medicalnewstoday.com/articles/146935.php
II. Micronutrients

22
 Micronutrients

• Vitamins and minerals required in minute amounts are micronutrients.

• There are 13 vitamins your body needs. They are:

 Vitamin A
 B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12)
 Vitamin C
 Vitamin D
 Vitamin E
 Vitamin K

23
http://www.medicalnewstoday.com/articles/195878.php?page=2
24
 Micronutrients

Major minerals Trace minerals

• Calcium • Chromium
• Chloride • Copper
• Magnesium • Fluoride
• Phosphorus • Iodine
• Potassium • Iron
• Sodium • Manganese
• Sulfur • Molybdenum
• Selenium
• Zinc

25
http://www.helpguide.org/harvard/vitamins-and-minerals.htm
 Micronutrients
• One of the key tasks of major minerals is to maintain the
proper balance of water in the body.

• Trace minerals carry out a diverse set of tasks:

– Iron is best known for transporting oxygen throughout the body.

– Fluoride strengthens bones and wards off tooth decay.

– Zinc helps blood clot, is essential for taste and smell, and
strengthens the immune response.

26
http://www.helpguide.org/harvard/vitamins-and-minerals.htm
Healthy Eating Food Pyramid

27
 28
Source: http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
 Will the Healthy Eating Pyramid be going away?

• The Healthy Eating Pyramid and the Healthy Eating Plate

complement each other.

• Consumers can think of the Healthy Eating Pyramid as a grocery list:

• Vegetables, fruits, whole grains, healthy oils, and healthy proteins
like nuts, beans, fish, and chicken should make it into the shopping
cart every week, along with a little yogurt or milk if desired.

• These aren’t set in stone, because nutrition researchers will

undoubtedly turn up new information in the years ahead.

29
Source: http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
 Obesity
• Causes:
1. Poor Diet:
-Eating large amounts of processed or fast food that is high in fat and
sugar
-Drinking too much alcohol
-Eating out a lot
-Eating larger portions than you need
-Drinking too many sugary drinks – including soft drinks and fruit juice
Comfort eating – if you feel depressed or have low self-esteem, you
may eat to make yourself feel better

2.Lack of physical activity

30
Source: http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx
 Body Mass Index (BMI)
• It is a person's weight in kilograms divided by the square of height in
meters.

• BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Source: www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.
31
 Obesity

32
http://www.dailymail.co.uk/health/article-2920219/How-fat-country-nations-highest-obesity-rates-new-maps-surprise-you.html
33
 Food storage
• Refrigerator temperature should be maintained at or below 4°C.
• Freezer temperature should be maintained at or below -18°C.
• Food should never be thawed at room temperature.
• Once thawed, food should be used and never refrozen.

• Frozen food should be thawed using the following methods:

-Microwave oven
-During cooking
-In cold water (place food in watertight, plastic bag; change water
every 30 minutes)
-In the refrigerator

Source: ISBN 978-1-4283-2070-3.

34
Food storage

20 37°C 45

Source: wwwapp1.bumc.bu.edu.
35
 Food storage
• Freezing does not destroy microbes present in
food(bacteria, yeasts and molds).
• Once food has been thawed, these microbes can
again become active.
• Microbes in thawed food can multiply to levels that
can lead to foodborne illness.

Source: ISBN 978-1-4283-2070-3.

36
 Oral Hygiene
Daily tips:
1. Brush your teeth at least twice daily
2. Floss your teeth
3. Limit sugary foods
4. Quit smoking and drinking
5. Use a mouthwash

37