Professional Documents
Culture Documents
Nutrition Lecture Midterms Reviewer
Nutrition Lecture Midterms Reviewer
WATER VITAMINS
A 50 kg adult contains about 31 litres of water Vitamins are groups of related substances
and a one-year-old, 10 kg child contains nearly 8 present in small amounts in foodstuffs and are
litres of water. Almost every part of the body necessary for the body to function normally.
contains large amounts of water. Vitamins are also called protective foods. They
People can live without solid food for a few are grouped together because, as their name
weeks, but we cannot live without water for implies, they are a vital factor in the diet.
more than a few days. An adult need about 2–3
litres of water each day. That is why giving CLASSIFICATIONS OF VITAMINS
drinks are so important when people lose a lot Vitamins are classified into two groups:
of water, such as when they have diarrhea. Fat soluble vitamins (vitamins A, D, E and K) are
Water is essential for life. We need water for a soluble in fats and fat solvents. They are
number of reasons: insoluble in water. So, these are utilized only if
For the body to make cells and fluids such there is enough fat in the body.
as tears, digestive juices and breastmilk Water soluble vitamins (vitamins B and C, and
For the body to make sweat for cooling folic acid) are soluble in water and so they
itself
cannot be stored in the body.
For essential body processes — most take
The best sources of micronutrients in our diets
place in water
are fruits and vegetables. These two food
For keeping the lining of the mouth,
groups contain essential vitamins and minerals.
intestine, eyelids and lungs wet and
Animal sources of foods are also both good
healthy
sources of micronutrients. However, an
For the production of urine, which carries
adequate micronutrient intake can only be
waste from the body.
achieved through sufficient intake of a balanced
diet that includes plenty of fruits and
FIBRE
vegetables.
Fibre is a mixture of different carbohydrates
VITAMINS FUNCTION FOOD
which are not digested like other nutrients but
SOURCES
pass through the gut nearly unchanged.
Vitamin A Night vision Breastmilk,
Foods’s rich in fibre are ‘kocho’; vegetables like
cabbage, ‘kosta’, carrots, cassava; fruits like Healing epithelial cell tomatoes,
banana and avocado; peas and beans; whole- s cabbage,
grain cereals like wheat flour and refined maize.
Normal development lettuce,
Including fibre in the diet
of teeth and bones pumpkins
Mangoes,
papaya, carrots MINERALS
Minerals are the substances that people need
Liver, kidney,
to ensure the health and correct working of
egg yolk, milk, their soft tissues, fluids and their skeleton.
butter, cheese Examples of minerals include calcium, iron,
cream iodine, fluorine, phosphorus, potassium, zinc,
Vitamin D Needed for Ultra violet selenium, and sodium.
absorption of calcium light from the
from small intestines sun
Fortified oils,
fats and cereals
Vitamin K For blood clotting Green leafy
vegetables
Fruits, cereals,
meat, dairy A BALANCED DIET
products Eating a balanced diet means choosing a wide
variety of foods and drinks from all the food
groups. It also means eating certain things in
B Metabolism of Milk, egg yolk,
small amounts, namely saturated fat,
complex carbohydrates,
liver, kidney cholesterol, simple sugar, salt and alcohol. The
proteins and fats
and heart goal is to take in all of the nutrients you need
for health at the recommended levels and
perhaps restrict those things that are not good
Whole grain
for the body.
cereals, meat,
whole bread, FOOD PYRAMID
fish, bananas It helps us identify the food groups people
should combine in order to make a balanced
Vitamin C Prevention of scurvy Fresh fruits diet. The food groups at the top of the pyramid
should be eaten in moderation (small amount)
(oranges,
but food groups at the bottom of the pyramid
Aiding wound healing banana, should be eaten in larger amounts.
mango,
Assisting absorption grapefruits,
of iron lemons,
potatoes) and
vegetables
(cabbage,
carrots, pepper,
tomatoes)
Breastmilk
NUTRITION DURING PREGNANCY AND LACTATION
An unborn child needs a healthy and well-
nourished mother to grow properly. Therefore,
a mother needs to gain weight during
MODULE 3: NUTRITIONAL REQUIREMENTS pregnancy to help nourish her growing baby.
THROUGHOUT THE LIFECYCLE
Women who do not gain enough weight often
SEPTEMBER 15, 2021
have babies that weigh too little (low birth
weight). A baby weighing less than 2.5 kg has an
Why it is important to know nutritional
increased chance of both physical and mental
requirements?
health problems. It may also suffer more from
You need to know nutritional requirements of
infection and malnutrition compared with
an individual or group for two major reasons: babies of normal weight
1. Prescriptive reasons: that is, to provide or dispense Women should gain at least 11 kg during
food supplies; for example: pregnancy. If the mother gains less than this,
to procure food for national consumption the baby’s chances of survival and health
to secure food for institutional declines. If a mother is overweight, she still
consumption needs to gain for her baby’s health. She should
to run nutritional supplementation not try to lose weight while she is pregnant.
programmes.
2. Diagnostic reasons: mainly to identify whether a
group or an individual is suffering from malnutrition of
any kind; for example:
to evaluate nutritional intervention
programmes
to determine whether the food available
in the stock is adequate to feed the
household or nation for a certain duration
of time.
In order to estimate nutritional requirements of
individuals or groups, we need to consider the
following factors:
Physical activity — whether a person is
engaged in heavy physical activity
The age and sex of the individual or group
Body size and composition — what the
general build is of a person or group GAINING WEIGHT IN PREGNANCY
Climate — whether a person or group is A pregnant mother should gain weight
living in hot or cold climate
Physiological states, such as pregnancy
smoothly and steadily. If weight gain occurs
and lactation. suddenly, she should see a health professional.
Based on these factors, nutritional During the first three months, she should
requirements in the different segments of the expect to gain a total of 1–2 kg.
population can be classified into four groups. During the last six months, she needs to gain
These correspond to different parts of the about 0.5 kg each week.
lifespan, namely (a) pregnancy and lactation, (b) If she has already gained 11 kg after six–seven
infancy and childhood (c) adolescence and months, she should continue to gain
adulthood, and (d) old age. You are now going moderately until delivery.
to look at each of these in turn.
The baby puts most of its weight during the last for the baby, and it contains all the nutrients
few months. (nourishment) a healthy baby need.
A lactating woman needs at least two extra
EATING DURING PREGNANCY meals (550 Kcal) of whatever is available at
Women’s nutrition during pregnancy and home. In addition, a dose of vitamin A
lactation should focus on the three (200,000IU) should be given once between
micronutrients (vitamin A, iron and iodine) and delivery and six weeks after delivery. This will
extra energy intake/reduction of energy enable the baby to get an adequate supply of
expenditure. Therefore, the following are vitamin A for the first six months. During the
essential nutrition actions related to maternal first six months the best way of feeding the
nutrition: baby is for the mother to breastfeed exclusively.
A pregnant or breastfeeding woman needs
extra foods, especially those that are good NUTRITIONAL REQUIREMENTS IN INFANCY,
sources of iron. CHILDHOOD AND ADOLESCENCE
The common feature of infancy, childhood and
Pregnant women need at least one additional
adolescence is that all these age groups are
meal (200 Kcal) per day during the pregnancy.
undergoing rapid growth and development. This
A pregnant woman needs to cut down her in turn poses a heavy demand on their
energy expenditure. She should reduce her nutritional requirements. Small children and
involvement in strenuous household tasks that infants do not have a well-developed body
lead to higher energy expenditure. nutrient store, and therefore are more
Pregnant women should eat iodised salt in their vulnerable to infection. In addition, they have a
larger surface area compared to their body size.
diet.
All these factors increase their basal metabolic
Pregnant women should take vitamin A rich
rate (BMR), resulting in an increased
foods (such as papaya, mango, tomato, carrot, requirement for nutrients.
and green leafy vegetable) and animal foods
(such as fish and liver). ADOLESCENT GROWTH SPURT
In the malarious areas, pregnant women should Adolescents also undergo a very rapid growth
sleep under an insecticide-treated bed net. during their puberty (called the pubertal
Pregnant women during the third trimester of growth spurt). During the pubertal growth
pregnancy should be de-wormed using spurt, they increase rapidly both in weight and
mebendazole or albendazole. height. Therefore, they need a nutrient intake
Pregnant women need a well-balanced diet that is proportional with their rate of growth.
containing mixture of foods. This should include The growth rate is very high right after birth
as far as possible food from the different food (infancy). Then the growth rate slows down
groups (animal products, fruits, vegetables, until the age of 12–14 years. At about 15–16
cereals and legumes). years (the pubertal period) there is a sharp rise
in growth rate/velocity. After that, the growth
NUTRITION DURING LACTATION (BREASTFEEDING)
rate slows down again.
If all babies are to be healthy and grow well,
Requirements for macronutrients (proteins,
they must be fed breastmilk. When a baby sucks
carbohydrates and fats) and micronutrients are
at the nipple, this causes the milk to come into
higher on a per kilogram basis during infancy
the breast and continue to flow. Breastmilk is
and childhood than at any other developmental
food produced by the mother’s body especially
stage. These needs are influenced by the rapid
cell division occurring during growth, which intake. Since weight gain often begins during
requires protein, energy and fat. Increased adolescence and young adulthood, young
needs for these nutrients are reflected in daily people must establish healthy eating and
requirements for these age groups. lifestyle habits that reduce the risk for chronic
disease later in life.
Height
Weight
This is measured with the child or adult in a standing
A weighing sling (spring balance), also called the ‘Salter
position (usually children who are two years old or
Scale’ is used for measuring the weight of children
more). The head should be in the Frankfurt position (a
under two years old, to the nearest 0.1 kg. In adults and
position where the line passing from the external ear
children over two years a beam balance is used and the
hole to the lower eye lid is parallel to the floor) during
measurement is also to the nearest 0.1 kg. In both cases
measurement, and the shoulders, buttocks and the
a digital electronic scale can be used if you have one
heels should touch the vertical stand. Either a
available. Do not forget to re-adjust the scale to zero
stadiometer or a portable anthropometer can be used
before each weighing. You also need to check whether
your scale is measuring correctly by weighing an object
of known weight.
UNDERNUTRITION
Undernutrition can occur for multiple reasons.
Food resources may be unavailable, or you may have a
condition that makes it difficult to eat, absorb nutrition,
or prepare food. Drinking too much alcohol can also
lead to undernutrition.
The symptoms of undernutrition include:
fatigue
difficulty staying warm
HEIGHT-FOR AGE CHART PHILIPPINES a lower body temperature
diarrhea
reduced appetite
a lack of emotion
irritability
weakness
slower breathing
numbness or tingling of the hands and feet
dry skin
hair loss
bruises
Niacin-rich foods Other risk factors for goiter include the following:
Liver, chicken breast, tuna, turkey, salmon, anchovies, - Hereditary (inherited from family)
pork, ground beef - Female gender
- Age over 40
RICKETS
Is a bone disease deficiency caused by a lack of The main symptoms of goiter include:
calcium and phosphate vitamin D, called the “sunshine” A swelling in the front of the neck, just below
vitamin because it is the only vitamin that can be the Adam's apple
produced by the effects of sunlight on the skin. A feeling of tightness in the throat area
It was a common disease of infants and children, but Hoarseness (scratchy voice)
since all milk and infant formulas have vitamin D added Neck vein swelling
to them, it is rarely seen today. Dizziness when the arms are raised above the
head
SIGNS AND SYMPTOMS: Other, less common symptoms include:
Pain – the bones affected by rickets can be sore Difficulty breathing (shortness of breath)
and painful, so the child may be reluctant to Coughing
walk or may tire easily; the child’s walk may Wheezing (due to squeezing of the windpipe)
look different (waddling) Difficulty swallowing (due to squeezing of the
Skeletal deformities – thickening of the ankles, esophagus, or “food tube”)
wrists and knees, bowed legs, soft skull bones
and, rarely, bending of the spine Some people who have a goiter may also
Dental problems – including weak tooth have hyperthyroidism, or overactive thyroid. Symptoms
enamel, delay in teeth coming through and of hyperthyroidism can include:
increased risk of cavities. An increased resting pulse rate
Poor growth and development – if the skeleton Rapid heartbeat
does not grow and develop properly, the child Diarrhea, nausea, vomiting
will be shorter than average Sweating without exercise or increased room
Fragile bones – in severe cases, the bones temperature
become weaker and more prone to fractures Shaking
Agitation
CALCIUM AND PHOSPHATE-RICH FOODS:
Dairy products, including milk, yogurt and cheese; dark Some people with goiter may also
green, leafy vegetables, like broccoli and kale; fish, like have hypothyroidism, or underactive thyroid. Symptoms
sardines and salmon; calcium-fortified foods, like soy of hypothyroidism can include:
products, cereals, fruit juice, and milk alternatives. Fatigue (feeling tired)
Constipation
GOITER
Dry skin
Iodine is necessary for the proper functioning of the
Weight gain
thyroid gland which controls the body’s basal
Menstrual irregularities
metabolism rate through its production of two
TREATMENT Risk factors
No treatment/"watchful waiting." If the goiter These groups of people may have an increased
is small and is not bothering you, your doctor in iron deficiency anemia:
may decide that it doesn’t need to be treated. Women. Because women lose blood during
However, the goiter will be closely watched for menstruation, women in general are at greater
any changes. risk of iron deficiency anemia.
Medications. Levothyroxine (Levothroid®, Infants and children. Infants, especially those
Synthroid®) is a thyroid hormone replacement who were low birth weight or born
therapy. It is prescribed if the cause of the prematurely, who don’t get enough iron from
goiter is an underactive thyroid breast milk or formula may be at risk of iron
(hypothyroidism). Other medications are deficiency. Children need extra iron during
prescribed if the cause of the goiter is an growth spurts. IF your child isn’t eating a
overactive thyroid (hyperthyroidism). These healthy, varied diet, he or she may be at risk of
drugs include methimazole (Tapazole®) anemia.
and propylthiouracil. The doctor might Vegetarians. People who do not eat meat may
prescribe aspirin or a corticosteroid have a greater risk of iron deficiency anemia if
medication if goiter is caused by inflammation. they do not eat other iron-rich foods.
Radioactive iodine treatment. This treatment, Frequent blood donors. People who routinely
used in cases of an overactive thyroid gland, donate blood may have an increased risk of iron
involves taking radioactive iodine orally. The deficiency anemia since blood donation can
iodine goes to the thyroid gland and kills thyroid deplete iron stores. Low hemoglobin related to
cells, which shrinks the gland. After radioactive blood donation may be a temporary problem
iodine treatment, the patient usually has to take remedied by eating more iron-rich foods. IF you
thyroid hormone replacement therapy for the are told that you cannot donate blood because
rest of his or her life. of low hemoglobin, ask your doctor whether
Biopsy. A biopsy is the removal of a sample of you should be concerned.
tissue or cells to be studied in a laboratory. A
biopsy may be needed if there are large nodules SYMPTOMS
in the thyroid gland. A biopsy is taken to rule Initially, iron deficiency anemia can be so mild
out cancer. that it goes unnoticed. But as the body becomes more
Surgery. Surgery is performed to remove all or deficient in iron and anemia worsen, the signs and
part of the thyroid gland. Surgery may be symptoms intensify. Iron deficiency anemia signs and
needed if the goiter is large and causes symptoms may include:
problems with breathing and swallowing. Extreme fatigue
Surgery is also sometimes used to remove Weakness
nodules. Surgery must be done if cancer is Pale skin
present. Depending on the amount of thyroid Chest pain, fast heartbeat or shortness of
gland removed, the patient may need to take breath
thyroid hormone replacement therapy for the Headache, dizziness or lightheadedness
rest of his or her life. Cold hands and feet
Inflammation or soreness of your tongue
IODINE-RICH FOODS:
Seaweeds, cold fish, dairy products, iodized salt, Brittle nails
shrimps, tuna, egg and prunes Unusual cravings for non-nutritive substances,
such as ice, dirt or starch
IRON-DEFICIENCY ANEMIA Poor appetite, especially in infants and children
A condition in which blood lacks adequate healthy red with iron deficiency anemia
blood cells. Red blood cells carry oxygen to the body’s
tissues. Causes of iron deficiency anemia include:
Blood loss. Blood contains iron within red blood
cells. So, if you lose blood, you lose some iron.
Women with heavy periods are at risk of iron
deficiency anemia because they lose blood
during menstruation. Slow, chronic blood loss
within the body — such as from a peptic ulcer, a
hiatal hernia, a colon polyp or colorectal cancer
— can cause iron deficiency anemia.
Gastrointestinal bleeding can result from
regular use of some over-the-counter pain
relievers, especially aspirin.
For casual events, one needs just a basic table
A lack of iron in your diet. Your body regularly
setting: a placemat, cutlery (fork, knife and spoon), a
gets iron from the foods you eat. If you
dinner plate, a water glass, and a napkin.
consume too little iron, over time your body can
become iron deficient. Examples of iron-rich
Basic Table Setting Instructions
foods include meat, eggs, leafy green
vegetables and iron-fortified foods. For proper 1. Lay the placemat on the table.
growth and development, infants and children 2. Put the dinner plate in the middle of the
need iron from their diets, too. placemat.
An inability to absorb iron. Iron from food is 3. Lay the napkin to the left of the plate.
absorbed into your bloodstream in your small 4. Place the fork on the napkin.
intestine. An intestinal disorder, such as celiac 5. To the right of the plate, place the knife closest
disease, which affects your intestine's ability to to the plate, blade pointing in. Place the spoon
absorb nutrients from digested food, can lead to the right of the knife. (Note: The bottoms of
to iron deficiency anemia. If part of your small the utensils and the plate should all be level.)
intestine has been bypassed or removed 6. Place the water glass slightly above the plate, in
surgically, that may affect your ability to absorb between the plate and the utensils, about
iron and other nutrients. where 1 p.m. would be on a clock face.
Pregnancy. Without iron supplementation, iron 7. If you prefer, it is acceptable to set the napkin
deficiency anemia occurs in many pregnant on top of the plate in a basic table setting,
women because their iron stores need to serve though some think this can create a more
their own increased blood volume as well as be formal feeling.
a source of hemoglobin for the growing fetus.
CASUAL TABLE SETTING
Iron-rich foods:
Red meat, pork and poultry; seafood; beans; dark green
leafy vegetables such as spinach; dried fruit such as
raisins and apricots; iron-fortified cereals, breads and
pasta; peas
1. Lay the placemat on the table. Formal Dinner Table Setting Instructions
2. Put the dinner plate in the middle of the
1. Lay an ironed tablecloth on the table.
placemat.
2. Set a charger at each seat.
3. Place the salad plate on top of the dinner plate.
3. In the center of the charger, place a soup bowl.
4. If you're starting with a soup course, place the
4. Place the bread plate to the top left of the
soup bowl on top of the salad plate.
charger (between 10 and 11 p.m. on a clock
5. Lay a napkin to the left of the charger.
face).
6. To the left of the plate, place the fork on the
5. Lay a napkin to the left of the charger.
napkin.
6. On the left of the charger, place the salad fork
7. On the right of the plate, place the knife closest
on the outside, and the dinner fork on the
to the plate and then the spoon.
inside. You can put the forks on the napkin, or
8. Directly above the knife, place the water glass.
for roomier settings, directly on the tablecloth
9. To the right and slightly above the water glass,
between the napkin and the charger.
place the wine glass or a glass for another
7. On the right of the charger, place the knife
beverage.
closest to the charger (blade facing in towards
If using individual salt and pepper shakers for each the charger) and then the soup spoon. Note: All
guest, place them at the top of the placemat. vertical flatware (salad fork, dinner fork, knife,
Otherwise, place them near the center of the table, or, and soup spoon) should be spaced evenly,
if using a long, rectangular table, place them in the about half an inch away from each other, and
middle of each end. the bottoms of each utensil should be aligned
with the bottom of the charger.
FORMAL TABLE SETTING
8. Place a butter knife horizontally, blade facing
inwards on top of the bread plate with the
handle pointing to the right. (Note: In all place
settings the blade will face inwards towards the
plate.)
9. Directly above the charger, place a dessert
spoon (a teaspoon) with the handle pointing to
the right.
10. Directly above the knife, place a water glass. To
the right of the water glass and about three-
fourths of an inch downward, place the white
wine glass. The red wine glass goes to the right
If you're hosting an elegant dinner party, you might of—and slightly above—the white wine glass.
want to know how to set a table for a three-course (Note: Since people traditionally drink more
meal. Real Simple home editor Stephanie Sisco says the water than wine during dinner, the water is
biggest difference between a casual table and a formal kept closer to the diner.)
table is the use of chargers, also known as presentation 11. If using individual salt and pepper shakers for
plates. Traditionally, formal place settings also tend to each guest, place them above the dessert
forgo placemats, but she says you can opt to use a spoon. Otherwise, place them near the center
of the table, or, if using a long,
rectangular table, place them in the middle of Do not place any bags, purses, sunglasses, cell
each end. phones, or briefcases on the table.
12. If using a place card, set it above the dessert Have proper posture and keep elbows off the
spoon. table.
After the soup course is complete and the bowls are TABLE SETTING
cleared, a salad plate will take the soup bowl's position.
Traditionally, a charger holds the spot for the dinner When presented with a variety of eating
plate, and is removed after the salad course so the place utensils, remember the guideline to "start at
is never bare. If you do not want to clear the table after the outside and work your way in". For
the soup course and bring out dinner plates, you can example, if you have two forks, begin with the
place a dinner plate on top of the charger. fork on the outside.
Do not talk with your utensils and never hold a
TABLE ETIQUETTE/DINNER ETIQUETTE utensil in a fist.
Proper etiquette is essential for making a Set the utensils on your plate, not the table,
favorable impression at both lunch/dinner interviews as when you are not using them.
well as in social business situations.
NAPKIN
Reception/Social Hour
Typically, you want to put your napkin on your
Reception or social hours are typically for the lap (folded in half with the fold towards your
purpose of networking for jobs and entertaining clients. waist) soon after sitting down at the table, but
Follow the lead of the majority of individuals in the follow your host's lead.
room and the following basic tips: The napkin should remain on your lap
Keep at least one hand free. If you are throughout the entire meal. Place your napkin
standing, have only a drink or food in one hand, on your chair, or to the left of your plate, if you
never both. Hold a drink in your left hand so leave the table as a signal to the server that you
that you have a dry hand to offer a firm, not will be returning.
crushing, hand shake. When the host places their napkin on the table,
You can eat and drink while sitting, but it this signifies the end of the meal. You should
is always better to stand and greet. then place your napkin on the table as well.
Make good eye contact. Don't forget to ORDERING AND BEING SERVED
introduce yourself to the host/hostess and
don't interrupt conversations. Do not order the most expensive item from the
Avoid approaching two people engaged in menu, appetizers, or dessert, unless your host
deep conversation. Wait until there is a break encourages you to do so. While it is best not to
so you can introduce yourself. Look for visual order alcohol even if the interviewer does,
cues to join the conversation. alcohol, if consumed, should be in moderation.
Make eye contact. Ask people questions about Avoid ordering items that are messy or difficult
themselves and the work they do. to eat (i.e. spaghetti, French onion soup).
Always offer your contact information and Wait for everyone to be served before
know when it is time to go. Move on to the beginning to eat, unless the individual who has
next group or individual, follow up with not been served encourages you to begin
promising contacts, and assess how you can eating.
improve your performance. DURING THE MEAL
ARRIVAL/SITTING DOWN Eat slowly and cut only a few small bites of your
Arrive on time and call ahead if you know you meal at a time.
will be late. Chew with your mouth closed and do not talk
with food in your mouth.
Pass food items to the right (i.e. bread, salad
dressings). If you are the individual starting the
passing of the bread basket, first offer some to
the person on your left, then take some for
yourself, then pass to the right.
Pass salt and pepper together, one in each
hand. If someone has asked you to pass these
items, you should not pause to use them.
Taste your food before seasoning it.
Do not use excessive amounts of sweeteners -
no more than two packets per meal is the rule
of thumb.
Bread should be eaten by tearing it into small
pieces, buttering only a few bites at a time. Do
not cut bread with a knife or eat whole.
Gently stir your soup to cool it instead of
blowing on it. Spoon your soup away from you.
You do not have to clean your plate. It is polite
to leave some food on your plate.
-END OF MODULE-