ASSIGNMENT 1: INTRODUCTION TO DIET AND NUTRITION

ANSWER THE FOLLOWING AND PROVIDE YOUR REFERENCES FOR EACH

ANSWERS:

Name: Lexa Moreene L. Cunado

BSN 2E

1. What are the characteristics, functions of Go, Grow, Glow. Give at least 5
examples of each kind.

Go Foods are the type of foods that provide us energy/fuel and help us to be active
(good sources of carbohydrates). These foods give our muscles fuel to perform
certain activities and fuel our brain to concentrate. If we do not eat these foods we
can feel tiredness throughout the day. Examples of Go Foods include rice, bread,
cereals, starchy foods (potatoes), and pasta. On the other hand, Grow Foods are
rich in protein which help build our body’s bones, teeth and muscles so that our
body grows bigger and stronger. Also, these foods help to keep us feeling full so
that we don’t get hungry straight away. Examples of Grow Foods include meat,
eggs, chicken, fish, cheese, yoghurt, peanuts, and milk. Lastly, Glow Foods are
loaded with vitamins and minerals which can keep our immune system strong,
keep our skin/hair bright and glowing, and help keep a good eyesight. Examples
of Glow Foods (fruits) include oranges, grapefruits, strawberries, blueberries,
apples, and watermelons. For vegetables, broccoli, cabbage, spinach, carrots, and
eggplants.

Reference:

Ghaz, S. (2019). GO GLOW GROW FOODS – Their Functions for the Body &
Examples. Retrieved from: https://philnews.ph/2019/07/20/go-glow-grow-foods-
functions-body-examples/

2. What are the signs of good nutrition?

 Weight - One of the signs of good nutrition is a healthy physique within

acceptable body intake for height, weight, and age and activity level.
Consuming the right amount of food is one way to indicate sufficient energy.
By knowing body mass index and calculating it, determining an ideal and
recommended weight is possible.
 Cholesterol and Blood Pressure - Another indicator of good nutrition are the
cholesterol and blood pressure levels. Monitoring overall dietary fat intake
is crucial for good nutrition. A person’s cholesterol levels should
demonstrate a diet rich in healthy fats such as olive oil and avocado. Also,
for an individual experiencing hypertension, a high sodium intake is not
advisable.
  Skin and Hair - Foods that contain antioxidants such as fruits and
vegetables are essential to protect the cells from the damaging effect of free
radicals. It is important to note that dry, brittle hair and flaky skin are
common symptoms of malnutrition. With that, eating salmon, nuts, and
walnuts which have Omega-3 fatty acids helps to have a healthy scalp.
 Energy - Insufficient calorie intake will can’t help a person for staying his/her
body energized. Good nutrition signs do not involve sluggishness, lack of
calories blocks our body to have the ability to be active and promote enough
sleep.
 Bowel Movements - Constipation means a sufficient amount of fiber (fruits
and vegetables) from diet should be given importance – (fiber) will keep
your bowel movements regular. The bowel movements of a person reflect
whether you have signs of good nutrition or not.

Reference:

Robbins, C. (2018). 5 Signs of Good Nutrition. Retrieved from:

https://healthyeating.sfgate.com/5-signs-good-nutrition-4919.html

3. What are the 6 essential nutrients in human nutrition? Discuss its function
and importance to health.

a. Carbohydrates - It must be ingested regularly at a moderate amount

because carbohydrates provide the major source of energy for the body.
On a daily basis, energy demands of the body should be met. One of the
simplest forms of carbohydrates - glucose, maintains the functional integrity
of nerve tissues and is important for the brain as the only source of energy.
Moreover, high-carbohydrate diets can protect an individual from heart
disease, cancer, and stroke.
b. Fats or Lipids - Important sources of calories. One of its functions is to store
energy and provide continuous supply if the body has no reserves of it.
Moreover, fats maintain a constant body temperature (insulation) and
cushions the kidney against injury. Fats or lipids have also health benefits.
For instance, olive oil (monounsaturated fats) lowers risks of heart disease.
c. Proteins - Used in repairing worn-out body tissue. In addition, proteins
contribute to numerous essential body secretions and maintain normal
osmotic relations among body fluids. Lastly, proteins play a vital role in the
resistance of the body to diseases - antibodies.
d. Vitamins - Essential for specific metabolic reactions within the cell. Also,
vitamins are important for normal growth, maintenance of health, and repair
of body tissues. For example, Vitamin C support immunity by protecting the
cells from damage caused by oxidative stress from free radicals.
e. Minerals - Minerals help our body develop, and stay healthy. The body uses
minerals build strong bones, to transmit nerve impulses, and used to make
hormones or maintain a normal heartbeat.
 f. Water - Water helps to maintain proper body functioning: flushing toxins out,
transporting nutrients, preventing constipation, aids digestion, and
maintaining electrolyte (sodium) balance.

Reference:

Cruz-Caudal, M. L. (2019). Basic Nutrition and Diet Therapy Textbook for Allied
Health. C & E Publishing, Inc.
The President and Fellows of Harvard College. (2020). How much water should
you drink? Retrieved from: https://www.health.harvard.edu/staying-healthy/how
much-water-should-you-drink

4. Identify the major minerals in the body and give its functions.

Mineral Function
Sodium Needed for proper fluid balance, nerve transmission, and
muscle contraction
Chloride Needed for proper fluid balance, stomach acid
Potassium Needed for proper fluid balance, nerve transmission, and
muscle contraction
Calcium Important for healthy bones and teeth; helps muscles
relax and contract; important in nerve functioning, blood
clotting, blood pressure regulation, immune system health
Phosphorus Important for healthy bones and teeth; found in every cell;
part of the system that maintains acid-base balance
Magnesium Found in bones; needed for making protein, muscle
contraction, nerve transmission, immune system health
Sulfur Found in protein molecules

Reference:

Government of Alberta. (2021). Minerals: Their Functions and Sources. Retrieved

from: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=ta3912

5. Enumerate the 10 Kumainments.

I. Kumain ng iba’t – ibang pagkain.

 Sa unang 6 months ni baby, breastfeeding lamang; mula
II. 6 months, bigyan din siya ng ibang angkop na pagkain.

III. Kumain ng gulay at prutas araw – araw.

IV. Kumain ng isda, karne, at ibang pagkaing may protina.

V. Uminom ng gatas, kumain ng pagkaing mayaman sa

calcium.

VI. Tiyaking malinis at ligtas ang ating pagkain at tubig.

VII. Gumamit ng iodized salt.

VIII. Hinay – hinay sa maaalat, mamantika at matatamis.

IX. Panatilihin ang tamang timbang.

X. Maging aktibo, iwasan ang alak; huwag manigarilyo.

Reference:

National Nutrition Council. (2015). The 10 Kumainments. Retrieved from:

https://www.nnc.gov.ph/40-10-kumainments/195-10-kumainments-collaterals

6. Identify the types of malnutrition and discuss based on its deficiency and
clinical manifestations.

Types Of Malnutrition Deficiency And Clinical Manifestations

Undernutrition Low weight-for-height is known as wasting. It
usually indicates recent and severe weight
loss, because a person has not had enough
food to eat and/or they have had an infectious
disease, such as diarrhea, which has caused
 them to lose weight. A young child who is
moderately or severely.

Low height-for-age is known as stunting. It is

the result of chronic or recurrent
undernutrition, usually associated with poor
socioeconomic conditions, poor maternal
health and nutrition, frequent illness, and/or
inappropriate infant and young child feeding
and care in early life. Stunting holds children
back from reaching their physical and cognitive
potential.

Children with low weight-for-age are known as

underweight. A child who is underweight may
be stunted, wasted, or both.

Overweight and obesity Overweight and obesity is when a person is

too heavy for his or her height. Abnormal or
excessive fat accumulation can impair health.
Micronutrient-related Inadequacies in intake of vitamins and
malnutrition minerals - Iodine, vitamin A, and iron
deficiency represents a major threat to the
health and development of populations
worldwide, particularly children and pregnant
women in low-income countries.

Reference:

World Health Organization. (2021). Malnutrition. Retrieved from:

https://www.who.int/news-room/fact-sheets/detail/malnutrition