INTRODUCTION TO NUTRITION

Nutrition is a vital component to overall wellness and health. Diet affects energy, well being and many disease states. There is a connection between lifetime nutritional habits and the risks of many chronic diseases such as cardio vascular diseases, diabetes, cancer. A well balanced diet can prevent such conditions and improve energy levels and over all health and wellness. The basis of nutrition is FOOD

Definition of terms:1) Nutrition – is the study of food in relation to health.2) Food – is any substance when ingested or eaten nourishes the body.3) Nutrient – is a chemical component needed by the body to provide energy, to build and repair tissues and to regulate life process.4) Digestion – it is a mechanical and chemical breakdown of food into smaller components.5) Absorption – it is a process where the nutrients from foods are absorb by the body into the bloodstreams.6) Metabolism – is a chemical process of transforming foods into other substance to sustain life.7) Enzymes – an organic catalyst that are protein in nature and are produced by living cells. A catalyst speeds up or slows down chemical reactions without itself undergoing change. 8) Nutritional Status – is the condition of the body resulting from the utilization of essential nutrients.9) Calorie – fuel potential in a food. One calorie represents the amount of heat required to raise one liter of water one degree Celsius.10) Malnutrition – It is the condition of the body resulting from a lack of one or more essential nutrients or due to excessive nutrient supply.

CHAPTER 1

The Digestive System

• Mouth: The digestive process begins in the mouth. Food is partly broken down by the process of chewing and by the chemical action of salivary amylase (these enzymes are produced by the salivary glands and break down starches into smaller molecules). On the way to the stomach:

• Esophagus – After being chewed and swallowed, the food enters the esophagus. The esophagus is a long tube that runs from the mouth to the stomach. It uses rhythmic, wave-like muscle movements (called peristalsis) to force food from the throat into the stomach. This muscle movement gives us the ability to eat or drink even when we’re upside-down.

• Stomach – The stomach is a large, sack-like organ that churns the food and bathes it in a very strong acid (gastric acid). Food in the stomach that is partly digested and mixed with stomach acids is called chyme.

• Small intestine – absorption happens in the small intestine. Bile (produced in the liver and stored in the gall bladder), pancreatic enzymes, and other digestive enzymes produced by the inner wall of the small intestine help in the breakdown of food.

• Large intestine – Undigested food passes in the large intestine. In the large intestine, some of the water and electrolytes (chemicals like sodium) are removed from the food.

• The end of the process – Solid waste is then stored in the rectum until it is excreted via the anus.

ENZYMES – an organic catalyst that are protein in nature and are produced by living cells.

3 Groups of Digestive Enzymes:

1. Amylase – carbohydrate splitters

2. Lipase – fat splitters3. Proteases – protein splitters

PART SECRETION ENZYME SUBSTRATE PRODUCT

Mouth Saliva Ptyalin (salivary amylase)

Cooked Carbohydrate

Dextrin and Maltose

Esophagus

Stomach Gastric juice

(acidic)

Pepsin

Rennin

Lipase

Protein and polypeptides

Milk Casein

Fats

Branched chain amino acids

Calcium Caseinate

Long chain fatty acids, glycerol

Small Intestine Pancreatic Juice

(alkaline)

Bile (alkaline)

Pancreatic Trypsin

Pancreatic Lipase

Pancreatic Amylase

Branched chain amino acid

Long chain fatty acids, glycerol, cholesterol

Dextrin and Maltose

polypeptide amino acids

long chain fatty acids, glycerides,

cholesterol

Dextrin, lactose, sucrose, maltose

Facilitates fat and Vit. A, D, E, K absorption

Intestinal juice

(succus entericus) Aminopeptidase

Intestinal lipase

Isomaltase

Lactase

Sucrase

polypeptide amino acids

long chain fatty acids, glycerides, cholesterol

maltose

lactose

sucrose

Single chain amino acid

Fatty acids

Glucose

Glucose, galactose

Glucose, fructose

Large Intestine

Digestibility of an average person

CHO – 90%

Protein – 92%

Fats – 95%

Factors that affect digestion and absorption:

1. Crude fibers – skin and seed of fruit2. Preparation and cooking3. Disease – intestinal cancer, diarrhea4. Surgery – gastrectomy5. Parasitism

6. Presence of interfering substance

PHYSIOLOGIC VALUE OF FOOD

Food is good to eat when it fulfills the ff. qualities:1) It is nourishing or nutritious2) It has satiety value3) It is prepared under sanitary conditions4) Its palatability factors (color, aroma, flavor, texture)5) Within the budget and suitable to the occasion.

Nutrition Classification1) According to function2) According to chemical nature3) According to essentiality4) According concentration

Classification of Nutrients1) According to function:

- Function as energy giving, body building, body regulating.2) According to chemical properties: a) Organic – protein, lipids, carbohydrates and vitamins b) Inorganic – water & minerals3) According to concentration a) Macro nutrients – Carbohydrates, Protein, Fats b) Micro nutrients – Vitamins, Minerals & water

CHAPTER 2

BASIC TOOLS IN NUTRITION

Food Groups –group of foods that have similar nutritional properties and is part of the hierarchy of the food pyramid, such as cereal group, milk group, meat and protein group, fruit and vegetable group, fats and sweets group .

The 3 Main Food Groups:1.Body-building foods - foods that supply good quality proteins, some vitamins and minerals.2. Energy foods - mostly of rice and other cereals, starches, sugars and fats contribute the bulk of Calories.

3. Regulating foods - composed of fruits and vegetables that provide vitamins and minerals, particularly ascorbic acid and pro vitamin A.

Dietary Guidelines strategies to promote appropriate diets and related health practices to achieve the goal of improving the nutritional condition.

10 Nutritional Guidelines For Filipinos

1. Eat a variety of foods everyday. 2. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foods while continuing breast-feeding.

3. Maintain children’s normal growth through proper diet and monitor their growth regularly. 4. Consume fish, lean meat, poultry or dried beans. 5. Eat more vegetables, fruits and root crops. 6. Eat foods cooked in edible/cooking oil daily. 7. Consume milk, milk products and other calcium-rich foods such as small Fish and dark green leafy vegetables everyday. 8. Use iodized salt, but avoid excessive intake of salty foods. 9. Eat clean and safe food. 10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages.

FOOD GUIDE PYRAMID - FNRI (Foods & Nutrition Research Institute)

FOOD GUIDE PYRAMID (USDA) United States Dept. of Agriculture

MyPyramid contains eight divisions. From left to right on the pyramid are six food groups: • Grains , recommending that at least half of grains consumed be as whole grains • Vegetables , emphasizing dark green vegetables, orange vegetables, and dry beans and peas • Fruits, emphasizing variety and deemphasizing fruit juices • Oils, recommending fish, nut, and vegetables sources • Milk,, a category that includes fluid milk and many other milk-based products • Meat and beans , emphasizing low-fat and lean meats such as fish as well as more beans, peas,

nuts, and seeds

RDA & RENI Recommended Dietary Allowance (RDA) - is the information of nutrient allowance for the maintenance of good health. A tool for assessing a dietary intake of the population group. This emphasize the amount of foods or diet.

RENI – Recommended Energy Nutrient Intake- A new standard replacing RDA, emphasizing on recommending on the nutrients rather than

food or diet.- This tool serve as a guide for designing nutrition and health intervention towards an

improvement of the health of the Filipinos.

Food Exchange List- A classification or grouping of common foods in terms of equivalent amounts of

Carbohydrates, Protein, Fat and Calories

- The word exchange refers to the fact that each item on a particular list in the portion listed may be interchanged with any other food item on the same list. An exchange can be explained as a substitution, choice, or serving.

Nutritional Labeling

Nutrient density is a measure of the nutrients a food provides compared to the calories it provides. Foods low in calories and high in nutrients are nutrient dense, while foods high in calories and low in nutrients are nutrient poor.

CHAPTER 3

MACRO NUTRIENTSMacro nutrients - constitute the bulk of the food we eat, they provide energy and chemical building-blocks for tissues.

3 Macro Nutrients:1. Carbohydrates2. Protein3. Fats

CARBOHYDRATES

- Primary means of communication between the producer or manufacturer and the consumer.

2 Components of Nutritional Labeling:1. Nutrient Declaration – a standardized statement

or listing of the nutrient content of food.2. Nutrition Claim – representation which

states or implies that a food has some particular nutritional proponents.

Classification of CarbohydratesSimple Carbohydrates

1) Monosaccharide – “simple sugar”, is the simplest form of sugar. a) Glucose – “blood sugar” b) Fructose – sweetest of simple sugar. Found in honey, fruits and vegetables. c) Galactose – not found in free foods. Galactose is a result when the lactose breakdown.

** Simple sugar are water soluble, and quickly absorb in the bloodstream ***

2) Disaccharide – “double sugar”. Made up of 2 monosaccharide. a) Sucrose – ordinary table sugar (glucose & fructose) b) Lactose – “milk sugar” (glucose & galactose) c) Maltose –(malt sugar) is produced during the malting of cereals such as barley.

3) Polysaccharide – “ complex sugar” Composed of many molecules of simple sugar a) Starch – most important in human. They supply energy for longer period of time. Examples: rice, wheat, corn, carrots and potatoes. Starches are not water-soluble and require digestive enzymes called amylases to break them apart. b) Dextrins – formed by the breakdown of starch. obtained from starch by the application of heat or acids and used mainly as adhesives and thickening agents. c) Cellulose – Non-digestible by humans. They lower the blood glucose level of people with diabetes. that is composed of glucose units, forms the main constituent of the cell wall in most plants, and is important in the manufacture of numerous products, such as paper, textiles, pharmaceuticals d) Pectin – Sources from fruits and are often used as a base for jellies. e) Glycogen – “animal starch” f) Hemicellulose – also indigestible, found in agar, pectin, woody fibers, leaves, stems. g) Inulin – Important medicine and nursing as it provides test of renal function.

Functions of Carbohydrates:

- Major source of energy for the body.

- Consist of 60-100%of calories.- 1 gram of carbohydrates

contains 4 calories.- carbohydrates are made of carbon, hydrogen and oxygen with the general formula of Cm(H2O)n.

1) Main source of energy for the body.2) Protein sparing action3) Necessary for normal fat metabolism4) Cellulose stimulate peristaltic movement of the gastrointestinal tract. Absorb water to give bulk

to the intestines.5) Lactose encourage the growth of beneficial bacteria, resulting in a laxative action.6) Glucose is the sole source of energy in the brain. Proper functioning of the tissues

Sources of Carbohydrates1) Whole grains2) Sweet potatoes & white potatoes. Bananas, dried fruits. 3) Milk (lactose)4) Sugar , sweets, honey, maple sugar

“Empty Calories” - foods which do not contain any other nutrients except carbohydrates

Common Diseases:1. Overweight2. Diabetes 3. Tooth Decay4. Depressed appetite5. Fermentation causing gas formation6. Cancer

Deficiency1)Ketosis – disease caused by lack of carbohydrates, in which the acid level of the body is raised2)Protein _ Energy Malnutrition a) Kwashiorkor – Protein Def. b) Marasmus – Calorie Def.3) Low Blood Sugar Level

FATS or Lipids

- Most concentrated form of energy- Contains 9 calories per gram fat- It is recommended 15-25% fat in the diet- The basic unit of fat is called “triglyceride”, which consist of molecule of glycerol attached to the

3 fatty acids

3 Forms Fatty Acids1) Saturated Fats – Shown to raise blood cholesterol.

• Considered the most “dangerous” type of fat that lead to raise blood cholesterol may lead to coronary heart disease

• Difficult to metabolize causing weight gain Sources: butter, lard, meat, cheese, eggs, coconut oil, chocolate, cakes, cookies 2) Monounsaturated fats – lower level of “bad” cholesterol. Sources: Vegetable oil, peanut, soybean, corn, olive oil, canola oil 3) Polyunsaturated Fats – Lower levels of total cholesterol.

Classes:1) Omega 3 - have a positive effect on reducing mortality from cardiovascular disease. Reduced blood clotting tendency and reduced blood pressure.

2) Omega 6 – “Linoleic acid” polyunsaturated fatty acid. lowers cholesterol levels in the blood and helps in the prevention of heart disease. Sources of Polyunsaturated fats : unrefined safflower, corn, sesame, soybean, sunflower oil,

seeds, nuts, dark green vegetables.

Fatty Acid Composition of Common Food Fats

OIL POLYUNSAT. F.A MONOUNSAT. F. TOTAL UNSAT. F.A SATURATED F.ASafflower Oil 75% 12% 86% 9%Sunflower Oil 66% 20% 86% 10%

- Fats, oils, and waxes belong to the group of naturally occurring organic materials called

- lipids. - Lipids are those constituents of plants or animals

which are insoluble in water but soluble in other organic solvents.

Corn Oil 59% 24% 83% 13%Soybean Oil 58% 23% 81% 14%Cotton seed Oil 52% 18% 17% 26%Canola Oil 33% 55% 88% 7%Olive Oil 8% 74% 82% 13%Peanut Oil 32% 46% 78% 17%Margarine Oil 18% 59% 77% 19%Palm Oil 9% 37% 46% 49%Coconut Oil 2% 6% 8% 86%Shortening 14% 51% 65% 31%

ANIMAL FATTuna fat 37% 26% 63% 27%Chicken fat 21% 45% 66% 30%Beef fat 4% 42% 46% 50%Butter fat 4% 29% 33% 62%Lard 11% 45% 56% 40%

Functions:1) Important source of calories to provide a continuous supply if energy.2) Protein sparing3) Maintain the constant blood temperature4) Cushions vital organs such as kidney against injury5) Facilitates the absorption of fat soluble vitamins (ADEK)6) Provides satiety and delays onset on hunger.7) Contributes flavor and palatability to the diet.

CholesterolCholesterol is a major component of all cell membranes. It is required for synthesis of sex hormones, bile acids, and vitamin D. It is also a precursor of the steroid hormones.

Cholesterol is also made in the body and is taken also thru foods But Cholesterol is a major factor in the development of heart diseases Daily intake should not exceed 300 mg./day

Source of Dietary Cholesterol• Richest: egg yolk, fish roes, mayonnaise and shell fish.• Moderate : Fat on meat, duck, goose, cold cuts, whole milks, cream, ice cream, cheese, butter

and most commercially made cakes, biscuits and pastries. • Poor : All fish and fish canned in vegetable oil, very lean meats, poultry without skin, skimmed

milk , low fat yoghurt and cottage cheese.• Cholesterol free : All vegetables, and vegetable oils, fruit (including avocados and olives), nuts,

rice, egg white and sugar.

Vocabularies:

Lipid – Any of a group of organic compounds, including the fats, oils, waxes, sterols, and triglycerides, that are insoluble in water but soluble in nonpolar organic solvents, are oily to the touch.Fat - Any of various soft, solid, or semisolid organic compounds constituting the esters of glycerol and fatty acids and their associated organic groups.Oil – is liquid at room temperature soluble in various organic solvents such as ether but not in waterCholesterol – is a form of fat in animal origin that is a factor in the development of heart disease.Transfats - fatty acids that are produced when polyunsaturated oil are hydrogenated to make them more solid. Thus raise the level of blood cholesterol.Hydrogenated fats – unsaturated oil undergone hydrogenation to make them more solid and less resistant to heat.Low Density Lipoprotein (LDL) - A complex of lipids and proteins, with greater amounts of lipid than protein, that transports cholesterol in the blood. High levels are associated with an increased risk of atherosclerosis and coronary heart disease.High Density Lipoprotein (HDL) - A complex of lipids and proteins in approximately equal amounts that functions as a transporter of cholesterol in the blood. High levels are associated with a decreased risk of atherosclerosis and coronary heart disease.

10 Foods High Transfats1. Spreads – mayonnaise, margarine, butter2. Package foods – cake mixes, biscuits3. Soups – noodle soups4. Fast foods – Mcdonalds, Kentucky Fried Chicken5. Frozen foods – frozen pies, pizza, breaded fish sticks, breaded chicken6. Baked goods – cupcakes7. Cookies & cakes8. Donuts9. Cream Filled cookies10. Chips & Crackers

Sources of Fat1) Animal Fats – fat from meat, fish, poultry, milk, milk products and eggs.2) Vegetable Fats – margarine, seed and vegetable oil, nuts3) Visible Fats – butter, cream, margarine, lard, fish liver oils, pork fat4) Invisible Fats – cheeses, olives, cakes, nuts, pastries

Diseases:1) Heart Disease2) Cancer3) Obesity

PROTEIN

AMINO ACIDSAmino acids are known as the building blocks of protein. They perform many important functions such as: building cells, protecting the body from viruses or bacteria, repairing damaged tissue and carrying oxygen throughout the body

There are 20 different amino acids. Amino acids are linked together to form peptides, which are small chains of amino acids. The peptides are then linked together to form larger proteins. There are thousands of different proteins that carry out a large number of jobs in the human body. Even though so many different proteins are at work in your body, you don't have to worry about consuming each individual protein from the foods you eat. Your body will make those proteins. All you need to do is to make sure your body has a healthy supply of all 20 of the different amino acid "building blocks." Having enough of those amino acids is easy because your body can make 11 of them from other compounds already in your body. That leaves eight amino acids that you must get from your diet.

Types of Amino Acids1) Essential Amino Acids –are those that are necessary for good health but cannot be produced by the body and so must be supplied in the diet. Ex. Leucine, Isoleucine Lysine, Valine Typtophan, Phenylalanine, Methionine Serine

• Known as the building blocks of the body• It contains the elements of carbon, hydrogen,

oxygen and nitrogen.• Protein is made up of amino acids which is the basic

component of protein

2) Non-Essential Amino Acids –are those that are produced by the body so not as necessary in the dietEx. Aspartic Acid Tyrosine Glycine Cysteine Arginine Glutamic Acid Histidine Glutamine Alanine Asparagine Proline Complete and Incomplete Protein

• Complete – contain all essential amino acid in sufficient quantities to supply the body’s need Sources: proteins from animals

• Incomplete – those deficient in one or more essential amino acids. Sources : Plant ( grains, legumes, seeds and nuts

Functions of Proteins1) Used in repairing worn out body tissue2) Source of heat and energy3) Contribute to numerous essential body secretions (mucus, milk, sperm cells)4) Keeping fluids and pH balanced in the body 5) Play a large role in the resistance of the body to diseases6) Contributing to enzyme activity that promotes chemical reactions in the body 7) Signaling cells what to do and when to do it 8) Transporting substances around the body 9) Serving as building blocks for hormone production 10) Helping blood clot 11) Serving as structural components that give our body parts their shapes

Sources: Complete Protein

1. Meat – beef, pork, lamb2. Poultry – chicken, turkey, duck3. Fish 4. Dairy Products – milk, yogurt, cheese

Incomplete ProteinGrains – beans, corn, oats, pasta, whole grain breadsLegumes, seeds & nuts – sesame seed, sunflower seed, peas, rice, peanuts, cashewVegetables – Brocolli

Common Diseases1) Heart Disease2) Cancer (prostate, pancreas, kidney, breast and colon)

3) Osteoporosis4) Weight control5) Kidney Diseases6) Ketosis

Protein – Energy Malnutrition

CHAPTER 4MICRO NUTRIENTSVITAMINS & MINERALS

Vitamins Terminologies• Precursor or Provitamins – these are compounds that can be changed to the active

vitamins Ex. Carotene are precursors to Vit. A

• Preformed Vitamins – naturally occurring vitamins that are inactive form and ready for its biological use.Ex. Animal sources

• Avitaminosis – severe lack of vitaminsEx. Avitaminosis A leads to night blindness

• Hypervitaminosis – “vitamin toxicity” excessive accumulation of vitamins in the body

• Vitamin Malnutrition – “too much or too little”

NOMENCLATURE OF VITAMINSVITAMIN NOMENCLATURE

Vitamin A Retinol D Calciferol E Tocopherol K Phylloquinone

VITAMINS• Complex organic compound to regulate body

processes and maintain body tissue• “Vitamin” comes from the Latin word “vita”

meaning life, “amine” means nitrogen compound.

• Vitamins do not give the body energy.• Therefore, we cannot increase our physical

capacity by taking extra vitamins• Vitamins do not have calorie value.

Vitamin B1 Thiamine B2 Riboflavin B3 Niacin B4 Panthotenic Acid B6 Pyridoxine B8 Biotin B12 Cyanocobalamin Vit. C Ascorbic Acid

FAT SOLUBLE VITAMINS (Vit. A D E K )• FAT Soluble Vitamins – can be absorbed in the presence of fat & stored in the body.• Fat Soluble vitamins generally have pre cursors or pro vitamins• They can be stored in the body, deficiencies are slow to develop.• Not absolutely needed daily from food sources• Stable especially in daily cooking

Vit. A (Retinol)

FUNCTIONS1) Vision Cycle – necessary component of visual purple (rhodopsia), a pigment to make

adjustments to light and dark.2) Necessary material for maintenance of epithelial tissues.3) Growth & Bone Development – 4) Reproduction – necessary for normal reproduction and lactation.5) Antioxidant

Food Sources1) Animal Sources – liver, yolk, milk, butter, cheese, fish, clams, tahong 2) Plant sources – deep green and yellow vegetables and fruits

DAILY DOSAGE:Male – 1000 microgramFemale – 800 microgram

Deficiency & ToxicityVitamin A (Retinol)Deficiency

• Night blindness• Eye lesions• Retarded growth• Lower resistance to infections• Faulty skeletal & dental development

Skin Lesions

Toxicity• Liver damage• Mild dermatitis• Thickening of the skin and peeling off

• Course sparse hair• Hyper carotenimia

(harmless orange appearance

VIT. D (Calciferol)

Functions1) Absorption of Calcium & Phosphorus2) Essential for normal growth development.

Food Sources1) Synthesis with sunlight (10 mins/day)2) cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk3) Fortified Vit. A products

Deficiency• Tetany ( abnormal muscle twitching and cramps• Rickets (defective bones, retarded growth)• Osteomalasia • ( softening of the bones)

Toxicity• Stone formation on kidney• Demineralisation of the bone• Polyuria • Weight Loss• Hypercalcemia

Vit. E (Tocopherol)Functions

1. Maintenance of cellular membrane2. Anti oxidant

Food Sources Whole grain nuts, seeds, green and leafy vegetables, polyunsaturated fats

• No toxicity , this nutrient cannot be stored to a large extend in the body

Vit. K ( Phylloquinone)Functions Aids in blood clotting and bone mineralizationFood Sources Green leafy vegetables, soy beans

• Deficiency Hemmorhagic diseases

Toxicity

• Vomitting • Albuminuria • Hemolysis

FYI• Anti oxidant - Any substance that reduces oxidative damage (damage due to oxygen) such as

that caused by free radicals. • Free Radicals - are highly reactive chemicals that attack molecules by capturing electrons and

thus modifying chemical structures• PHYTOCHEMICAL - natural bioactive compound found in plant foods that works with nutrients

and dietary fiber to protect against disease

WATER SOLUBLE VITAMINS• Water soluble vitamins are B-complex group and Vit. C• Dissolve in water and are not stored, they are eliminated in urine, so we need continuous supply

of this vitamins in the diet everyday.• Water-soluble vitamins are easily destroyed or washed out during food storage or preparation.• To reduce vitamin loss, refrigerate fresh produce, keep milk and grains away from strong light,

and use the cooking water from vegetables to prepare soups.

Vitamin C (Ascorbic Acid)Functions:

1. Maintenance of bones, teeth, connective tissue,cartilages2. Absorption of Calcium, Iron and Folacin3. Production of brain hormones, immune factors4. Antioxidant

Deficiency:1. Bleeding gums, scurvy, anemia2. joint pain, increase resistance to infections,3. rough skin, hair loss, loose teeth

ToxicityDiarrhea, bloating, cramps, formation of kidney stones

FOOD SOURCESCitrus fruits, Brocolli, strawberries, potatoes, mangoes, papaya, red and green bell pepper,Dark green vegetables

Vitamin B1 (Thiamine)Functions1. Helps release energy from foods,2. Promotes normal appetite3. Important in function of nervous system

Deficiency1. Mental confusion; muscle weakness

2. wasting; edema; impaired growth; beriberi. Toxicity (none)

NoneFood Sourcespork, liver, whole grains, lean meats

Vit. B2 (Riboflavin)Functions1. Helps release energy from foods; 2. Promotes good vision, healthy skin

Deficiency1. Cracks at corners of mouth; 2. Dermatitis around nose and lips; 3. Eyes sensitive to light.

Toxicity (none)Food Sources

1. Liver, milk, dark green vegetables, whole and 2. enriched grain products, eggs

Vit. B3 (Niacin)Functions

1. Energy production from foods; 2. Aids digestion, promotes normal appetite; 3. Promotes healthy skin, nerves

Deficiency1. Skin disorders; diarrhea; weakness2. mental confusion; irritability.3. Pellagra

Toxicity1. Abnormal liver function; 2. Nausea; irritability

Food Sources1. Liver, fish, poultry, meat, peanuts,2. whole and enriched grain products.

Vit. B5 (Panthotenic Acid)Functions

1. Involved in energy production2. aids in formation of hormones.

DeficiencyUncommon due to availability in most foods; fatigue; nausea, abdominal cramps; difficulty sleeping.Toxicity (none)

Food SourcesLiver, kidney, meats, egg yolk, whole grains, legumes

Vit. B6 (Pyridoxine)

FunctionsAids in protein metabolism, absorption; Aids in red blood cell formation; Helps body use fats.DeficiencySkin disorders, dermatitisCracks at corners of mouth; Irritability; anemia; kidney stones; Nausea; smooth tongue.

B8 (Biotin)FunctionsHelps release energy from carbohydratesAids in fat synthesis.DeficiencyFatigue; loss of appetite, nausea, vomiting; Depression; muscle pains; anemia.Toxicity – noneFood SourcesLiver, kidney, egg yolk, milk,Fresh vegetables

Vit. B12 – PhylloquinoneFunction: Synthesis of red blood cellsDeficiency - Anemia, fatigue, sore tongueFood Sources – all animal products

MineralsWhat is a mineral?

Minerals are elements that are not organic needed by the body in relatively small amounts to help regulate body process and maintain tissue structure

• Minerals do not broken down during digestion nor destroyed by heat or light.

Trace and Major Minerals• Trace Minerals – minerals that are required in our diet at amounts less than 100 mg/day.• Major Minerals - minerals that are required in our diet at amounts greater than 100 mg/day.

Primary Roles:• Metabolic health• Anti oxidant• Blood health• Bone health• Electrolyte balance

Major Minerals:1) Calcium2) Phosphorus3) Magnesium4) Potassium5) Sodium6) Chloride

Trace Minerals:

1) Iron2) Iodine3) Zinc4) Flouride 5) Selenium6) Manganese7) Chromium

Major MineralsMineral Symbol Function Deficiency Food SourcesCalcium Ca Maintenance of bones and teeth Osteoporosis,

convulsion, muscle spasm

Dairy products, green leafy veg, fish with bones

Phosphorus Ph Bone growth Milk,cereal, all foods

Magnesium Mg Muscle contraction,Bone & tooth structure

Green veg,,sea foods, legumes

Sodium Na Body fluid & acid-base balance Hypertension, edema

Salt, processed foods

Potassium K Body fluid balance All whole foodsChloride Cl Body Fluid Balance Salt, processed

food

Trace Minerals

Mineral Symbol Function Deficiency Food SourcesIron Fe Red Blood Cell structure Iron def. anemia Dark green leafy

vegetables, liver, legumes

Iodine I Thyroid hormone developmentEnergy metabolism

Goiter Sea foods, iodized sale

Zinc Zn Fetal development, wound healing Whole grain, meat, egg

Fluoride Fl Teeth maintenance Dental carries Fortified water, tea, fish bones

Goiter Angular stomatitis RicketsIodine deficiency Vit. C deficiency Vit. D deficiency

WATER

• Recommended to drink at least 8 glasses a day• If trying to loose weight 12-15 glasses a day is recommended• A high intake of water aids in fat loss• Caffeine & alcohol are both diuretics. Large intake of water is recommended• Hangover are generally cause by the dehydration action by alcohol• Match a bottle of beer with a glass of water to lessen the intensity of hangover• Vital Element, second only to oxygen• Vital every day• Things that dehydrate

– Aging process– Sweat from exercise– Medications– Caffeine

• Good general rule: for each glass of beverage with caffeine that you consume, drink one extra glass of water.

• Other Benefits– Helps utilize stored fat for energy– Helps body recover quicker after exercise– Aids healing process when you have been ill

Ideal Weight, Total Energy Requirement, Body Mass Index

Basal Metabolism –the amount of energy required by an individual in the resting state, for such functions as breathing and circulation of the blood.Basal Metabolic Rate – the minimum caloric requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day.

Factors that affect BMR

• Most important nutritional constituent is water

• The major component of the body is water

• 60 – 70% water• Water has no nutritional values and no

calories• Water is necessary to transport nutrients• regulate body temperature• Remove waste materials• Participate in chemical reaction & energy

production

1.Genetics. Some people are born with faster metabolisms; some with slower metabolisms. 2. Gender. Men have a greater muscle mass and a lower body fat percentage. This means they have a higher basal metabolic rate.3. Age. BMR reduces with age. After 20 years, it drops about 2 per cent, per decade.4. Weight. The heavier your weight, the higher your BMR. Example: the metabolic rate of obese women is 25 percent higher than the metabolic rate of thin women.5. Body Surface Area. This is a reflection of your height and weight. The greater your Body Surface Area factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a tall person with a short person of equal weight, then if they both follow a diet calorie-controlled to maintain the weight of the taller person, the shorter person may gain up to 15 pounds in a year. 6. Body Fat Percentage. The lower your body fat percentage, the higher your BMR. The lower body fat percentage in the male body is one reason why men generally have a 10-15% faster BMR than women.7. Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30 percent.Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%.8. Sleep – BMR falls 10-15% below waking levels.9. Endocrine Glands – male sex hormones increase the BMR 10-15%10. Fever – increase 7% for each degree rise the body temperature above 98.6 F

COMPUTATION:

1. BMR = Wt. in lbs. X 10.9 (male) 9.8 (female)

Example : 125 lbs. x 9.8 = 1,225 Cal.

2. BMI = Is a measure of body fat based on height and weightBMI = weight (kg) = 47 kg_____ = 47 kg. = 20.25 = 20kg/m ₂ ( Normal)

( ht. meters) (1.524)(1.524) 2.32₂

3. DBW A . (TANHAUSSER’S METHOD) FOR ADULT

DBW = ( Ht. cm – 100 ) – 10% Ex. 5‘3“ = (63 inches x 2.54) = (160.02 – 100) = (60.02- 6.002 [10%]) = 54 kg.

Note: (+ / -) 10% of the value within the range of DBW

B. Infants: (0-6 months) a) DBW = birth weight (gms)+(age in mons.x 600)Note: if the weight is not known, use 3000 gms.Example: 4 month old infant

DBW = 3000 + (4 x 600) = 3000 + 2400 = 5400 gms or 5.4 kg. b) DBW = (age in months ÷ 2) + 3 Ex: DBW = (4÷2) + 3 = 2 + 3 = 5 kg.

C. DBW (Children) =( No. of yrs. X 2) + 8Ex. 7 yr. old 1st grader DBW= (7x2)+8 = 14+8 = 22 kg.

4. TER = DBW x activity level Ex. 5’3” student = 54 x 35 = 1,890 Cal.

1) Infants= DBW x 120 Cals./Kg.Ex. 4 month old infantTER = 5.4 kg. x 120 Cals/kg = 648 or 650 Cals.

2) Children = 1000 + (100 x age in yrs.)Ex. 7 yr. old child TER = 1000 + (100 x 7) = 1000 + 700 = 1700 Cals.

2) Adult = DBW x activity level Ex. 5’3” student = 54 x 35 = 1,890 Cal.

CONVERSION: HT. WT.1 ft. = 12 inches 1 kg. = 2.2 lbs1 inch = 2.54 cm100 cm = 1 meter

ACTIVITY LEVEL :Bed rest = 27.5 (hospital patients) Sedentary = 30 (secretary, clerk, typist administrator, cashier, bank teller)Light = 35 ( teacher, nurse, student, Lab.Tech, house wife with maid)Moderate = 40 ( housewife w/o a maid, vendor, mechanic, jeepney & car driver)Heavy = 45 ( farmer, laborer, cargador, laborer, coal miner, fisherman, heavy eqpt.optr )

BMI LEVEL:Obese = above 30

Overweight = 27-30Normal = 18.5 – 27Under weight = below 18

4. DIET PRESCRIPTION:

Step 1 : Get the DBW of the patientStep 2 : Compute his/her TER (based on his occupation/activity)Step 3 : Identify his percentage requirement (based on his/her health condition or dietary Requirement

Step 4: Distribution of TER on CHO, PRO, FATS TER x % CHO

TER x % PROTER x % FAT

Percentage DistributionCHO 50-70%

60% (average)PRO 10% (infant/children)

10-15% (adolescent/adult)FAT 20-25% (adult)

30-35% (children)

Step 5 : Gram distribution

% CHO / 4 (fuel value) = ____gm.%PRO / 4 (fuel value) = ____ gm.% FAT / 9 (fuel value) = _____ gm.Step 5 : Meal Distribution

COMPOSITION OF FOOD EXCHANGE LISTLIST FOOD MEASURE CHO PRO FAT CAL

IAIB

Veg AVeg B

1 c. raw, ½ c cooked½ c raw & cooked

-3

-1

-16

II Fruit varies 10 - - 40

III MilkFull CreamLow FatSkimmed

Varies4 tablespoon4 tablespoon

121212

888

105-

17012580

IV Rice Varies 23 2 - 100

V MeatLow Fat Varies - 8 1 41

Medium FatHigh Fat

--

88

619

86122

VI Fat 3 15 135VII Sugar 4 40 80

341 84 622,190

MEAL DISTRIBUTIONFOOD BFAST LUNCH DINNER AM SNACK PM SNACKVeg AVeg B

11

11

11

FRUIT 1 1 1 1 1MILK 1RICE 2 2 2 2 2

MEAT 2 1 1 1 1FAT 1 1 1

SUGAR 1 1 1 1