Zeshan Ali

M.PHIL.,PG DIP ,B.SC.HONS

Fundamentals of
human nutrition
UNDERSTAND THE FUEL YOUR BODY NEEDS AND
HOW IT IS USED.
DEFINITION

The process of providing or obtaining the food

necessary for health and growth.

The branch of science that deals with nutrients and

nutrition, particularly in humans.
 FOOD
 Any nutritious substance that people or animals eat or
drink, or that plants absorb, in order to maintain life
and growth.
Topics of Discussion

 Why is proper nutrition important?

 What nutrients does your body need to run efficiently?
 What are some key concepts to an effective nutritional
program?
 What are the results of poor nutrition?
Why is proper nutrition
important?
 All living things need food and water to live.
 All human beings need “good food” to live well.
 Food = energy (measured in calories)
 Carbohydrates - 1 gram = 4 calories
 Protein - 1 gram = 4 calories
 Fats - 1 gram = 9 calories
 Proper nutrition provides the body with the nutrients
necessary to build, maintain, and repair tissues.
Types of Nutrients
 Macro-Nutrients – essential for human survival and growth
 Carbohydrates
 Proteins
 Fats
 Water
 Micro-Nutrients – essential for growth and enhance the
 function and usability of macro-nutrients
 Vitamins
 Minerals

The difference between macro and micro nutrients is the amount

your need each day. Macro-nutrients must exceed one gram per
day.
Carbohydrates
 Provide energy for your body by converting to glucose.
 Three types of carbohydrates:
1. Simple – one or two units of sugar
2. Complex – more than two units of sugar
3. Dietary fiber – complex carbohydrates that are not a source of
energy and add no calories to your diet.
 Protect your muscles.
 Regulate the amount of sugar circulating in your body.
 Assist in the body’s absorption of calcium.
 May help lower cholesterol levels and regulate blood
pressure.
Proteins
 Used for tissue growth and repair.
 Two types of Proteins:
1. Complete Proteins – contain sufficient amounts of all essential amino
acids.
2. Incomplete Proteins – missing or do not have enough essential amino
acids.
 Amino Acids are the building blocks for protein (20 different types).
 Within six months, every protein molecule in your body is broken down
and replaced.
 The more intensely you train, the more protein is required for repair and
growth.
 Consuming more protein than the body needs can result in an increase in
fat storage.
Fats

 A healthy body needs fat.

Major uses for FAT

1. Provides a source of stored fat.

2. Gives shape to your body.
3. Cushions your skin.
4. Acts as an insulator in order to reduce heat loss.
5. Protects your organs if you fall or are injured.
Vitamins and Minerals
 Vitamins and minerals act as regulators and catalysts for a variety of
bodily functions.
 Vitamins are essential for:
 Building body tissues such as bones, skin, glands, nerves, and blood.
 Assisting in the metabolizing of proteins, fats, and carbohydrates so you receive
energy from food.
 Promoting healing
 Preventing nutritional deficiency diseases.
 Minerals are essential for:
 The formation of strong bones and teeth
 Helping to control the nervous system
 Fluid balance in tissues
 Muscle contractions
 Minerals and most vitamins must be supplied through diet since they are not
made in the body.
Water

 Your overall body is between 70 - 80% water.

 Your muscles are about 75% water
 Your body needs water to:
 Digest food
 Carry waste products out of your body
 Regulate body temperature
 Lubricate moving parts
 Your body does not store water so you must take in a
new supply every day.
 The National Research Council’s Food and Nutrition
Board recommends one milliliter (ml) of water for
each calories of food we consume.
Key Concepts to an
Effective Nutritional Plan
 Breakfast is the most important meal of the day.
 Attempt to eat 4-6 meals per day.
 Minimum of 8 glasses of water per day.
 Attempt to consume carbohydrates, proteins, and fats in every
meal.
 Vegetables are the best source of vitamins and minerals.
 Read labels and understand serving sizes.
 Supplements should be used as supplements.
 Make a lifestyle change – diets often fail.
Examples of Highly Nutritious
Snacks
 Peanut butter and jelly on wheat bread
 Apples and peanut butter
 Low fat yogurt
 Cheese sticks
Results of Poor Nutrition
 Obesity
 Heart Disease
 Hypertension
 Diabetes
 Osteoporosis
 Bones may break due to a lack of calcium
 Gums may bleed due to low Vitamin C
 Low Iron count