Nutrition

Nutrition is a science that studies about nutritional facts and

nutrients in the body.
Nutrients are the nourishing substances found in food. Their
functions are:
a. Provide energy;
b. Promote the growth and maintenance of the body; and
c. Aid in regulating body processes.
Nutrition studies too why a person chooses such as foods you
choose and the type of diet you prefer. Diet refers to the foods
and beverages you normally eat and drink.
Kilocalorie is a measure of the energy in food, specially the
energy yielding nutrients.
Basal Metabolism is the minimum energy needed by the body
for vital functions when at rest and awake.
Thermic effect of food refers to your level of physical activity
and the energy you need to digest and absorb food.
A person basal metabolic rate (BMR) depends on the
following factors:
1. Gender Men have a higher BMR
compared to women because
men have a higher proportion of
muscle tissue (muscle requires
more energy for metabolism
than fat does).
2. Age The older a person gets, he
gains fat tissues and loses
muscle tissue. BMR declines
about 2 percent per decade after
age 30.
3. Growth Higher BMRs are group of
children, pregnant women and
lactating women.
4. Height Tall people have more body
surface than shorter people do
and lose body heat faster and
therefore, have higher BMR.
5. Temperature BMR increases in both hot and
cold environments to keep the
temperature inside the body
constant.
6. Fever and stress Fever raises BMR by 7 percent
or each 1 degree Fahrenheit
above normal.
The body reacts to stress by
secreting hormones that speed
up metabolism so that the body
can respond quickly and
efficiently.
7. Exercise Exercise increases BMR for
several hours afterward.

8. Smoking and caffeine Smoking and caffeine cause

increased energy expenditure.

9. Sleep A person BMR is it its lowest

when he is sleeping.

10. Food intake The BMR of a person decreases

when on a diet or eats fewer
kcalories than normal.
Nutrients
Nutrients are classified into six, such as:
1. Carbohydrates
2. Fats (lipids)
3. Protein
4. Vitamins
5. Minerals
6. Water
Each nutrients class performs different functions in the body.
Energy-yielding nutrients pertain to carbohydrates, lipids, and
protein because they act as fuel to provide energy for the body.
They provide kcalories as follows:

Carbohydrates 4 kcalories per gram

Lipids 9 kcalories per gram

Protein 4 kcalories per gram

Vitamins, minerals and water do not provide energy or
calories.
Micronutrients are small amount of vitamins and minerals
our body needs.
Whereas, macronutrients are large amount of carbohydrates,
lipids and protein our body needs.
Any compound that contains carbon are known as organic.
Examples are:
1. Carbohydrates
2. Lipids
3. Proteins
4. Vitamins.
While inorganic is any compound that does not contain carbon.
Examples are:
1. Water
2. Minerals
THE ENERGY-GIVING NUTRIENTS
CARBOHYDRATES
Carbohydrate has a literal meaning “hyrate” (water) of carbon.
Function of Carbohydrates
1. It is the body’s primary source of energy.
TWO CATEGORIES OF CARBOHYDRATES
1. SIMPLE
2. COMPLEX
Simple carbohydrates are also sugars. While complex
carbohydrates (polysaccharides-poly means many)
comprise of starch and fiber.

MONOSACCHARIDES

Mono-means “one”, because these sugars possess a single

ring of atoms and they are known as the building blocks of
disaccharides and starch.
THREE SINGLE SUGARS:
The two common monosaccharides
 1. Glucose (or dextrose) is a simple carbohydrate and
known as the body’s number one source of energy.
NOTE:
Excess glucose is stored in the liver and muscles in a form
called glycogen.

2. Fructose is the sweetest natural sugar, and best sources

are honey and fruits.
3. Galactose (lactose) is a disaccharide, known as the
last single sugar, and it occurs in milk.
NOTE:
Disaccharides are double sugars, comprised of sucrose,
maltose, and lactose. Each of them contains glucose.
Sucrose is the chemical name for the sugar that is used
in our table, cookies and coffee.
Maltose has two bonded glucose units which are
germinated in sprouting seeds and in beer products.
Carbohydrates are the primary source of the body’s
energy, supplying about 4kcalories per gram.
ADVERSE EFFECTS OF CARBOHYDRATES
1. Dental caries or cavities are formed by neglecting to
brush the teeth within 12-24 hours could develop
plaque.
2. Obesity is caused due to high intake of food or
beverages high in added sugar.
3. Diabetes is a condition in which the body does not
digest carbohydrates properly thus, resulting to
insufficient or ineffective insulin.
NOTE:
INSULIN is hormone that aids to increase the
movement of glucose as it travels from the blood into
 the different cells, where it is utilized to generate
energy.
4. Heart disease or hypertension
5. Hypoglycemia is the term used for an abnormally low
blood glucose level specifically for people who suffers
diabetes and take insulin.
EXAMPLE: Hyperactivity in children or attention deficit
hyperactivity disorder.
6. Lactose intolerance is a problem of some persons
who cannot tolerate milk intake due to deficiency of
the enzyme lactase.
COMPLEX CARBOHYDRATES
STARCHES
Plants are the primary source of glucose in the form of starch.
Starchy foods are used thickeners in cooking, because it
undergoes a process called gelatinization.
CLASSIFICATION OF FIBERS
1. Soluble fiber (also known as viscous fiber), it
swells in water, similar to a sponge, and forms into a
gel-like substance.
2. Insoluble fiber (also known as nonviscous fiber)
swells in water, but not so similar to the form of
soluble fiber.
Some examples are gums and pectin.
However, fiber cannot be digested or broken down in our
digestive system and, so it is excreted from the body as waste.
FUNCTIONS OF FIBERS
It aids in the digestive tract and digestion of food.
FOODS SOURCE OF FIBERS
1. legumes (dried beans and peas)
 2. Pulpy fruits
3. Vegetables
4. Whole-grain foods

ADVERSE EFFECTS OF NO FIBERS INT THE DIET

1. Diabetes
2. Heart disease
3. Digestive disorders
a. Constipation- infrequent passage of feces.
b. Diverticulosis –a disorder, in which colon wall develops a
small pouches due to pressure created within the colon;
either by the small bulk or from bowel movements straining.
4. Colon Cancer
NOTE:
The RDA for carbohydrate is 130 grams/day for children and
adults based on the minimum amount of carbohydrates needed to
supply the brain with enough glucose.
The AMDR for carbohydrate is 45 to 65 percent of total k.
calories.
The AI for total fiber is based on 14 grams/1000 k. calories.
FOOD SOURCES OF CARBOHYDRATES:
1. Sugar, high fructose (corn syrup), other food and drink
products
2. Starchy foods- root crops
3. Natural fruits- grapes, ripe mango and other sweet fruits
4. Milk and fiber
LIPIDS
Lipid is the chemical name for compounds that include fats, oils,
cholesterol and lecithin.
Lipids are classified in a group of fatty substances composed of
triglycerides and cholesterol that are soluble in fat.
FUNCTIONS OF LIPIDS
1. It is a good source of energy.
2. It provides structure to cells.
3. It stores energy as fat.
FOOD SOURCES OF LIPIDS
1. Butter or margarine and oils, nut oils and vegetable oils
which are rich in Linoleic Acid.
NOTE:
Linoleic Acid (Omega-6 fatty acid) found in oils (corn,
safflower, soybean, cottonseed and sunflower) and known to
be essential for cell membranes’ maintenance, growth and
development and upkeep of immune system.
2. Mayonnaise and salad dressings
3. Fats in meat and skin of poultry
4. Milk and dairy products
5. Baked goodies
6. Processed foods
NOTE:
1. Saturated Fatty Acid is filled to capacity with hydrogens.
2. Unsaturated Fatty Acid has at least one double bond.
3. Saturated Fat is a triglyceride made of mostly saturated
fatty acids.
4. Cholesterol, an abundant sterol (a category of lipids) in a
form of a soft, waxy substance especially found in foods of
animal and human cell.
5. Lecithin (a phospholipid) it is a vital component of cell
membranes and acted as an emulsifying agent.
This formula will help you to find out the percentage of calories
from fat in any serving of food. All you have to do is divide the
number of calories from fat by the number of total calories. Then,
multiply the answer by 100. The formula is:

Calories from fat X 100 = Percentage of calories from fat

Total calories

50 Calories from fat X 100 = 22 Percentage

180 calories
PROTEIN
Protein are found in animals and plants. It is derives from the
Greek word proteios meaning first.
Protein is the main structural component of all the body’s cells. It
is only 15 percent of total kcalories as compared to carbohydrates
and fats.
It is made of units called amino acids, the building blocks of
proteins and are unique because they contain nitrogen. Each is
consisted of a backbone to which a side group is attached and
there are 20 of them that differ from one another.
The bonds that form between adjoining amino acids are called
peptide bonds.
NOTE:
One ounce of meat (30 grams), poultry, or fish is equal to any of
the following:
a. 1 egg (medium = 50g and large =60g)
b. ¼ cup cooked dry beans or tofu
c. 1 tablespoon peanut butter spread
 d. ½ ounce (15 grams) of cooked or fried nuts or seeds
FUNCTIONS OF PROTEINS
1. Protein regulates body processes.
2. It can be burned to provide energy.
3. Protein knit worn out tissues.
FOOD SOURCES OF PROTEIN
1. Beef, pork, chicken, fish, eggs, milk, and cheese
2. Grains, beans and vegetables
3. Fruits
Nitrogen balance is the state of protein balance which was
taken enough protein for each day in order to compensate the
losses due to excretion of urine, feces and sweat.
ADVERSE EFFECTS OF PROTEIN
1. Protein-energy malnutrition [PEM] otherwise known as
protein- calorie malnutrition, is a broad range of
malnutrition from simple to serious cases.

A. Weight loss
B. Stunted or slowed growth
C. Less physical activity

2. Kwashiorkor and marasmus are severe cases of PEM due

to inadequate amounts of protein and calories are taken.
Kwashiorkor condition is characterized by the
following:

A. Retarded growth and development

B. Protruding abdomen due to edema [swelling]
C. Skin rash
D. Loss of normal hair color
E. Irritability
 F. Sadness
Marasmus is severe insufficiency of calories and
protein with the following characteristics:
A. Gross underweight
B. Lack of fat stores
C. Wasting away of muscles
Note:
Marasmus usually is related to extreme lack of food (meager
families) and prolonged semi-starvation while kwashiorkor is
linked with poor food intake (protein food) and successive
birthing leads to early weaning from mother’s milk.