Alternate Assessment Tool Report on

Self-Assessment of Health and Nutrition

Submitted by

Monisha.M (1BM19EI035)

VI Semester

Course Title with code: HEALTH AND NUTRITION (19BT6OEHAN)

Department of Biotechnology
BMS COLLEGE OF ENGINEERING
(Autonomous College under VTU)
Bull Temple Road, Basavanagudi, Bangalore-19

2022

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 P.O.BOX NO.1098, BULL TEMPLE ROAD, BASAVANGUDI, BANGALORE-560019

DEPARTMENT OF BIOTECHNOLOGY

CERTIFICATE
This is to certify that the Alternate Assessment tool report on ”Self-Assessment of
Health and Nutrition” for the Health and Nutrition course (19BT6OEHAN), has
been presented and submitted by Monisha.M (1BM19EI035), VI semester, for the
partial fulfilment of degree of BE in Electronics and Instrumentation, autonomous
under VTU, during the academic year 2021-2022.

Signature of student

Signature of Faculty-in-charge

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CONTENTS
Chapter 1: Introduction 4

Chapter 2: Importance of healthy life 6

Chapter 3: Macro-nutrients and micro-nutrients 8

Chapter 4: Significance of physical activities for good health 10

Chapter 5: Recommended dietary allowance in India 12

Chapter 6: Self assessment of daily dietary intake 15

Chapter 7: Comparative analysis of daily dietary intake with RDA 19

Chapter 8: Health problems/issues if any 20

Chapter 9: What I feel about myself? Healthy or health requires improvement with
respect to nutrition 21

Chapter 10: Conclusion and References 22

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 Chapter 1.
Introduction
Nutrition is a basic human need and a prerequisite for healthy life. A proper diet is essential
from very early age of life for growth, development and active life. Nutrition is the science that
deals with all the various factors of which food is composed and the way in which proper
nourishment is brought about.
The average nutritional requirements of groups of people are fixed and depend on such
measurable characteristics such as age, sex, height, weight, degree of activity and rate of
growth.

Nutrition plays an integral role in our daily life. Nutrition can be defined as the science of food
and how the body uses it in health and disease. It is important to understand the basic nutritional
needs of an individual on a daily basis, in terms of nutrients, food groups, and caloric intake, to
fuel the body. Additionally, knowing what to eat and when before, during, or after exercise is
essential to maximize benefits and reduce the risk of injury. Finally, as students, it can be a
challenge to eat healthy on a tight budget, as well as time constraints. However, it is important
to know there are strategies out there to eat healthy on a budget and consume all the nutrients
you need.

The body needs food for fuel and the type of food consumed does make a difference not only in
performance but also in avoiding diet-related diseases, such as heart disease and certain cancers.
Water is also an important component as the human body is made up of 60% water and
therefore individuals can only survive a few days without it. Water helps transport nutrients and

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 waste throughout the body acts as a solvent and regulates body temperature. Both food and
water are essential for the body to operate on a daily basis.

The fuel needed by the body can be categorized into five major nutrients:

 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals

These essential nutrients are needed on a daily basis to support growth and maintain optimal
health and can be categorized as macronutrients and micronutrients.

Macronutrients – are carbohydrates, proteins, and fats that provide the body with energy.

Micronutrients – are vitamins and minerals which contribute to the regulation and overall
wellbeing of bodily functions.

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 Chapter 2.
Importance of healthy life
One of the most important components of a healthy lifestyle is having a balanced diet. Being
aware of what you eat has a major impact on your health.

Genetics, medications, and other factors out of your control can influence blood pressure, blood
sugars, cholesterol levels, hormones, gut health, and more. Diet also affects these, but it is a
factor that is manageable.

Having a balanced diet does not mean you need to give up the foods you enjoy. However,
consuming healthy foods the majority of the time will increase nutrition and ultimately help
lead to better outcomes.

Healthy food choices include whole grains, fruits, and vegetables (these all provide fiber), lean
proteins and plant-based proteins, unsaturated fats, and low-fat dairy products. Choosing more
of these nutrient-dense foods helps promote better health overall.

Foods with more calories and fewer nutrients often contain a lot of added sugars, salt, and/or
high amounts of saturated fats, which are less beneficial to your health. These are called calorie-
dense foods.

According to the Dietary Guidelines, 2020-2025, it is recommended to limit the following on a

daily basis:

 added sugars – less than 10%

 saturated fats – less than 10%
 sodium – less than 2300 milligrams

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A healthy lifestyle requires a commitment.Therefore, it is important to stay committed to a
sustainable and long-term program to changes. Some steps to stay committed are:

 Eating healthy: One of the best ways to eat healthy is to take more fresh and/or organic
foods.If you are currently eating processed foods,it is important to stop. If you not believe
that this is a good option, you need to step back and give yourself time to adjust.The
process will be worth it in the long run.

 Getting Physically fit.Remember that being fit means being active.You can stay fit
byparticipating in fitness classes and other healthy activities.

 Adopting a healthy diet.The best way to loss weight is to eat a healthy and low fat diet.
This requires learning how to prepare foods and choosing low-fat items.

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 Chapter 3.
Macro-nutrients and micro-nutrients
Macronutrients

Macronutrients are the main suppliers of nutrients in

your diet, needed in large amounts by the body for
survival. The recommendation for macronutrients varies
depending on age, lifestyle, gender, and objectives.
Macronutrients can be further categorized into three: carbohydrates, proteins, and fats.

Nutrient Types

Carbohydrates 1. Complex Carbohydrates

Have the potential to be stored in the body to
The preferred fuel for the body. be used at a later time. Starch, glycogen, and
fiber are examples.
45-65% of total daily calories. 2. Simple Carbohydrates
Lack fiber and contain mostly sugar.
Proteins
1. Complete Proteins
 The main structural material in the body. It is Contain all 9 essential amino acids (mostly
needed for the growth and repair of all cells. animal products).
 10-35% of total daily calories. 2. Incomplete Proteins
Lack at least one essential amino acid (mostly
plant-based foods).
Fats
1. Saturated Fats
 The most “energy-rich” nutrient. Mostly found in animal products. Try to limit
 Readily stored in adipose tissue. to less than 10% of daily calories.
 20-35% of total daily calories. 2. Unsaturated Fats
Found in plant-based products. They are liquid
at room temperature.
3. Trans Fat
Chemically altered fat, which is often added to
foods, fried, and processed.

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 Micronutrients
Micronutrients are essential to maintain good
health in an individual, however, they are only
needed in small quantities. Micronutrients play an
important role in the production of hormones and
enzymes, as well as human development. Therefore, young children and older adults, in
particular, should consume enough micronutrients. Micronutrients can be further categorized
into two: vitamins and minerals.

Nutrient Types

Vitamins 1. Fat-Soluble Vitamins: A, D & E

 Organic compounds that provide no direct They require fat to be absorbed and are not
energy. easily excreted. Can be stored in the body.
 They enable chemical reactions to occur in the
body. 2. Water Soluble Vitamins: B & C
They do not require fat to be absorbed and are
easily secreted. Tend to be less toxic than the
fat-soluble vitamins.
Minerals 1. Major Minerals

 Inorganic compounds that provide no direct
energy.
 They play a critical role in the nervous system
functioning other cellular processes and water
balance.
Are needed in large amounts: >100 milligrams
per day. Include calcium, phosphorous,
sodium, and potassium.
2. Trace Minerals
Daily requirements are less than 100
milligrams: copper, fluoride, iodide, iron, and
zine.

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 Chapter 4.
Significance of physical activities for good health
Physical activity

Physical activity is another healthy lifestyle habit that is vital to good health. It improves
cardiovascular health, helps you lose/maintain weight, and is a great way to relieve stress.

Incorporating a minimum of 150 minutes of moderate-intensity physical activity per week or 75

minutes of vigorous-intensity exercise is recommended. Double these amounts if you want to
lose more weight. In addition, including at least two days of resistance exercises helps maintain
muscle mass or increase it depending on your goal.

Getting adequate sleep

Another aspect of a healthy lifestyle is what most of us feel we need more of…sleep! People
who do not get enough can experience problems because sleep is essential to most of our
functions as human beings .

Early on, inadequate sleep means poor concentration and performance during your day, as well
as a possible overall reduction in quality of life. In the long-term, problems resulting from too
little sleep include abnormal cholesterol levels, high blood pressure, type 2 diabetes, weight
gain, as well as gastrointestinal problems .

Stress management

With lack of sleep, poor diet, and not enough physical activity, stress can result from an
imbalance within the body. Nowadays, stress comes in all forms – financial, issues with family
members, problems at work, and more. Forming healthy lifestyle habits and maintaining them is
directly related to stress management.

Diet matters. Too much added sugar, fried foods, or large portions at meals can lead to feeling
tired and unwell afterward. Having healthier meals provides energy and the nutrition to sustain
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that energy throughout the day. As a result, you would ultimately be able to deal with things
more effectively.

Exercise also helps with stress management. With regular activity, there are changes in
hormone levels that provide benefits to our mental wellbeing. Adrenaline and cortisol are both
stress hormones, and they decrease as a result of exercise. Also, stress-relieving hormones such
as endorphins and serotonin are released within the body .

Other ways to manage stress include anything that gives you time to focus on yourself and your
thoughts. Whether you are speaking with a family member or friend, listening to music, writing
in a journal, or meditating, giving yourself the mental space to relax and unwind is essential.

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 Chapter 5.
Recommended dietary allowance in India
About Recommended Dietary Allowance(RDA)
 Recommended dietary allowance (RDA) is defined as the nutrient present in the diet which
satisfies the daily requirement of nearly all individuals in a population.
 The RDA is based on scientific consensus and has been agreed upon by expert bodies such as
the World Health Organization, and the National Institute of Nutrition in India.
 As per RDA, ideally, no more than 5 gm of salt, 60 gm of fat, 300 gm carbohydrate and 2.2 gm
of trans fat should be consumed by an adult every day.

 The RDA from each breakfast, lunch and dinner should be no more than 25%, and that from
snacks no more than 10%.

Summary of Recommended dietary allowance in India for water soluable and fat soluable
vitamins for India:

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Summary of Recommended dietary allowance in India for Energy,Proteins,Fat and
Minerals for India

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 Factors On Which Rda Depends:

Recommended Dietary Allowance for individuals would depend upon different factors. These
include:
1. Age of the individual
2. Physical activity
3. Sex
4. Body composition
5. Vulnerable: pregnant and lactating mothers, infants and elderly people.

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 Chapter 6.
Self assessment of daily dietary intake
Breakfast : Poha

Nutrients Amount(grams) Calories

Fat 2.87g 22.145kcal

Carbohydrates 18.8g 145.064kcal

Protein 2.34g 18.055kcal

Cholesterol 0mg 0kcal

Sodium 0.201g 1.550952kcal

Calcium 0.015g 0.115743kcal

Iron 1.06mg(0.00106g) 0.008179kcal

Potassium 0.117g 0.902793kcal

Vitamin A 6.08mcg 0(approx)

Vitamin C 6.4mg(0.00064g) 0.004938kcal

Formulas Used:

Kcal = 7.716179*gms

1mg = 0.007716

1mg = 1000mcg

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Lunch : Tomato Rice

Nutrients Amount(grams) Calories

Fat 9.14g 70.52kcal

Carbohydrates 44.56g 343.8329kcal

Protein 4.76g 36.7290kcal

Sodium 847mg 6.5356kcal

Cholesterol 0mg -

Potassium 222mg 1.7129kcal

Formulas Used:

Kcal = 7.716179*gms

1mg = 0.007716

1mg = 1000mcg

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Dinner : Chapati,Sambar,Rice

Nutrients Amount(grams) Total Calories

Chapati(2) Sambar Rice

Fat 10.2g 10.8g 0.56g 21.56g 166.360kcal

Sodium 0.556g 21.4mg 730mg 22.686g 175.049kcal

(0.0241g) (0.73g)

Carbohydrates 64g 36.8g 55.8g 156.6g 1208.35kcal

Protein 15.4g 11.2g 5.31g 31.91g 246.2232kcal

Calcium 0.126g 74.7mg 20mg 0.2207g 1.702961kcal

(0.0747g) (0.02)

Iron 0.42g 1.8mg 0.42018g 3.2421kcal

(0.00018g)

Potassium 0.362g 657mg 70mg 1.089g 8.4029kcal

(0.657g) (0.07g)

Zinc 0.6mg 0.00006g 0.000463kcal

(0.00006g)

Phosphorus 164.2mg 0.1642g 1.266kcal

(0.1642g)

Vitamin A 387.6mg 0.3876g 2.9907kcal

(0.3876g)

Vitamin B 2mg 0.0002g 0.001543kcal

(0.0002g)

Vitamin C 27.8mg 0.0278g 0.2145kcal

(0.0278g)
Formulas Used:

Kcal = 7.716179*gms, 1mg = 0.007716, 1mg = 1000mcg

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Total Water Intake 3Litres = 3000g

Sodium = 6g (46.2970kcal)

Calcium = 6g (46.2970kcal)

Formulas Used:

Kcal = 7.716179*gms

1mg = 0.007716

1mg = 1000mcg

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 Chapter 7.
Comparative analysis of daily dietary intake with RDA

Nutrients Amount(grams) Required amount as

per RDA per Day
Carbohydrates 130.5g 130.3g

Protein 46.8g 44g

Vitamin A 820.24g 800.1mcg

Vitamin B 3.81mcg 2.2mcg

Vitamin C 13.5mcg 70mcg

Vitamin D 330 IU 600 IU

Vitamin E 9.78mcg 7.5mcg

Calcium 576.77mg 1000mg

Sodium 1610.45mg 2000mg

Zinc 8.18mg 17mg

Iron 36.08mg 19mg

Phosphorus 529.8mg 1000mg

Potassium 886.23mg 1000mg

Formula Used:
Vitamin A: 1mcg=3.33 IU, Vitamin D: 1mcg=40 IU, Vitamin E: 1mcg=1.5 IU

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 Chapter 8.
Health problems/issues if any
As I feel I’m healthy,I don’t have any health problems and I’m taking
approximately good quantity intake of nutrients to my body.

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 Chapter 9.
What I feel about myself? Healthy or health requires improvement
with respect to nutrition
With the help of comparative analysis I have observed that required amount of
Vitamin C according to RDA is 80mcg but I intake 13.1mcg. So I need to intake
foods rich in Vit C like citrus fruits. My food also lacks in Vitamin D, Calcium,
Zinc, Phosphorus and Potassium. I have to intake a balanced diet which is rich in
Vitamin D, Calcium, Zinc, Phosphorus and Potassium.

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 Chapter 10.
Conclusion and References
As Self-Assessment on my dietary intake was successfully completed. Analysis if total amount
of macro and micro nutrients and total amount of calories taken in a day is done.

Through this assessment I learnt the importance of good intake of nutrients to maintain good
health. And also analysed the importance of physical activites in life to stay fit and fine.
Through this project I have analysed the nutritional value of the food taken in everyday.

 https://www.healthguidance.org/entry/9975/1/what-is-the-definition-of-
nutrition.html
 https://www.health-n-wellness.com/calories-in-poha/
 https://recipes.sparkpeople.com/recipe-calories.asp?recipe=1100884
 https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-
activity-so-important-for-health-and-wellbeing
 https://consumer-voice.org/food/recommended-dietary-allowance-rda/

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