BASIC NUTRITION & DIETETRICS.ppt eating healthyx

basics to eating healthy

1. BASIC NUTRITION & DIETETRICS PRESENTED BY: MR. ADEDE K.J,RN ,OR

2. CONTENTS Definition & introduction Importance of good nutrition The 7 elements of nutrition The 10 principles of nutrition The pyramid of nutrition Types of diet

3. INTRODUCTION The food we eat has a significant impact on our health, according to a number of scientific studies. Changes in diet can help prevent or control many health problems, including obesity, diabetes and certain risk factors for cancer and heart disease. Dietetics is the science of how food and nutrition affects human health. Dietitian nutritionists use nutrition and food science to help people improve their health.

4. Importance of good nutrition Source of energy to the body Protection against non communicable diseases e.g heart conditions, diabetes Keeps skin, teeth & eyes healthy Boosts immunity Supports healthy pregnancy & breast feeding Helps the digestive system function

5. elements of nutrition Based on the amount of the nutrients that each person needs to consume on a daily basis, these nutrients are categorized into two groups. These are macronutrients, which should be consumed in fairly large amounts, and micronutrients, which are only required in small amounts. Macronutrients ‘Macro’ means large; as their name suggests these are nutrients which people need to eat regularly and in a fairly large amount. They include carbohydrates, fats, proteins, fibre and water. These substances are needed for the supply of energy and growth, for  metabolism  and other body functions.

6. Micronutrients As their name indicates (‘micro’ means small)  micronutrients  are substances which people need in their diet in only small amounts. These include minerals and vitamins.

7. MICRONUTRIENTS Needed in the body in small amounts. Vitamins & minerals MACRONUTRIENTS Needed in the body regularly and in fairly large amount. Carbohydrates,fats,proteins,fibre & water.

8. macronutrients Carbohydrates - are referred to as energy-giving foods. They provide energy in the form of calories that the body needs to be able to work, and to support other functions. The main sources of carbohydrates are bread, wheat, potatoes of all kinds, maize, rice, cassava, ‘ shiro ’, pasta, macaroni, ‘ kocho ’, banana, sweets, sugar cane, sweet fruits, and honey. Other foods like vegetables, beans, nuts and seeds contain carbohydrates, but in lesser amounts.

9. b) Proteins - are needed in our diets for growth (especially important for children, teens and pregnant women) and to improve immune functions. They also play an important role in making essential hormones and enzymes, in tissue repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not available. The main sources of proteins are meats, chicken, eggs, breastmilk, beans, ground nuts, lentils, fish, cheese and milk.

10. C ) Fats & Oils - Fats and oils are concentrated sources of energy and so are important nutrients for young children who need a lot of energy-rich food. Fats can also make meals more tasty and satisfying. Fat is found in meat, chicken, milk products, butters, creams, avocado, cooking oils and fats, cheese, fish and ground nuts. Saturated fats  are usually solid at cool temperatures. Eating too much saturated fat is not good for a person’s health, as it can cause heart and blood vessel problems. Unsaturated fats  are usually liquid at room temperature. These types of fats are healthy fats. Examples include fats from fish, oil seeds (sesame and sunflower), maize oil and ground nut oil and breastmilk .

11. d ) Water - Almost every part of the body contains large amounts of water. An adult needs about 2–3 litres of water each day. That is why giving drinks are so important when people lose a lot of water, such as when they have diarrhea. Water is essential for life. We need water for a number of reasons: For the body to make cells and fluids such as tears, digestive juices and breastmilk For the body to make sweat for cooling itself For essential body processes — most take place in water For keeping the lining of the mouth, intestine, eyelids and lungs wet and healthy For the production of urine, which carries waste from the body.

12. e) Fibre - is a mixture of different carbohydrates which are not digested like other nutrients but pass through the gut nearly unchanged. Foods rich in fibre are ‘ kocho ’; vegetables like cabbage, ‘ kosta ’, carrots, cassava; fruits like banana and avocado; peas and beans; whole-grain cereals like wheat flour and refined maize or sorghum.

13. micronutrients Vitamins Vitamins are groups of related substances present in small amounts in foodstuffs and are necessary for the body to function normally. Vitamins are also called protective foods.  Vitamins are classified into two groups: Fat soluble vitamins  (vitamins A, D, E and K) are soluble in fats and fat solvents. They are insoluble in water. So these are utilised only if there is enough fat in the body. Water soluble vitamins  (vitamins B and C, and folic acid) are soluble in water and so they cannot be stored in the body.

14. The best sources of micronutrients in our diets are fruits and vegetables. These two food groups contain essential vitamins and minerals. Animal sources of foods are also both good sources of micronutrients. However, an adequate micronutrient intake can only be achieved through sufficient intake of a balanced diet that includes plenty of fruits and vegetables . 

15. VITAMINS FUNCTIONS FOOD SOURCES Vitamin A Night vision Healing  epithelial  cells Normal development of teeth and bones Breastmilk, tomatoes, cabbage, lettuce, pumpkins Mangoes, papaya, carrots Liver, kidney, egg yolk, milk, butter, cheese cream Vitamin D Needed for absorption of calcium from small intestines Calcification  of the skeleton Ultra violet light from the sun Eggs, butter, fish Fortified oils, fats and cereals Vitamin K For blood clotting Green leafy vegetables Fruits, cereals, meat, dairy products B complex Metabolism of carbohydrates, proteins and fats Milk, egg yolk, liver, kidney and heart Whole grain cereals, meat, whole bread, fish, bananas Vitamin C Prevention of  scurvy Aiding wound healing Assisting absorption of iron Fresh fruits (oranges, banana, mango, grapefruits, lemons, potatoes) and vegetables (cabbage, carrots, pepper, tomatoes) Breastmilk

16. 10 PRINCIPLES OF NUTRITION Eat mostly whole unprocessed food. The less legs the better i.e. fish is best ,chicken 2 nd best Eat breakfast everyday. Eat protein with every meal and most snacks. Eat at least 1 full serving of vegetables/fruits in every meal.

17. 6 ) Eat a rainbow i.e. the more colorful the food is in its natural state, the better. 7 ) Drink mainly single ingredients beverages e.g. water, tea black coffee 8 ) Eat fats that give something back Beneficial fats – fish Non beneficial fats – fries 9 ) Don’t waste your workout 10 ) 80/20 rule 80% eat well 20% eat what you want in moderation.

18. The pyramid of nutrition

19. Types of special diet 1. High Protein Vegetarian Diet This a diet which concentrates on sourcing more and more proteins from vegetarian sources only. Many vegetarians find it hard to fulfil their daily recommended protein levels from their food. Fulfilling the body demands of protein is especially tough for people who follow regular fitness and workout schedules, growing children and sports persons.

20. 2. High Protein Non-Vegetarian Diet This is also a high protein diet that is popular mostly among non-vegetarians. High protein non vegetarian diet concentrates on popular form of meat with good and healthy source of protein in them. Though the high protein vegetarian ingredients can be included in the recipes that are prepared with high protein non vegetarian foods, seared, sautéed, baked forms of non-vegetarian meat is most popular. Foods like turkey breast, chicken breast, halibut,  salmon fish,   tuna fish , pork loins, and lean beef are very good in overall proteins and serve most of the body requirement for sports persons, teenagers and gym enthusiasts. Choose only healthy lean meats and protein rich tuna or salmon among the other non vegetarian recipes .

21. 3. Diabetic Diet Diabetic foods is much needed for people prone to lifestyle diabetes and for those who have diabetes due to family heredity. This diet mainly concentrates on low – no sugars and minimum calories per serving of food. Diabetic diet mainly consists of fresh, stir fried or cooked vegetables, a serving of millets and millet based porridges, little or no fruits (specifically which are low in sugars, like apples, guava, papaya), beans, legumes, flax seeds, Greek yogurt and fewer meats like chicken breasts and tuna.

22. 4. Low Fat Diet Low fat diet is majorly needed by people who have borderline or high cholesterol levels in blood. We need to concentrate on getting the good cholesterol (HDL) in to mitigate the accumulative cholesterol (oats, garlic and cranberries) and keep a check on foods containing fats. Sticking to this diet can be achieved more by avoiding fried foods, oily foods and high fat foods like red meat, egg yolks, full fat milk, cheese, desserts based on milk and any such foods with more saturated fats in them.

23. THANK YOU EAT RIGHT!! KEEP HEALTHY!! Mr. Adede k.j Rn,or