2. What is Nutrition?
• Definition:
– The entire process by which organisms obtain
energy from food for growth, maintenance,
and repair of damaged tissues
4. Types of Nutrients
• There are two main groups of nutrients:
– Macronutrients
– Micronutrients
5. Macronutrients
• Substances that we need to eat
regularly in large quantity
• These provide energy to the
organism
• Our body to a small extent can
create these
6. • There are four important
macronutrients:
– Carbohydrates
– Fats
– Proteins
– Water does not provide energy
7. Micronutrients
• Substances that we need to eat in
small quantity
• These do not provide energy
• Without these, one cannot
– Get the energy out of carbohydrates
and fats
– Transform proteins into body mass
8. • Our body does not make or store these
substances, they can only be obtained
from external sources
• It’s deficiency can lead to different
diseases
• Help maintain oxygen level in brain
9. • There are two micronutrients
– Vitamins
– Minerals
10. Essential Non-nutrients
• There are two essential non-nutrients,
which even though do not provide energy,
but are important part of our diet:
– Fiber
– Antioxidant ( berries, garlic , broccoli etc)
11. Carbohydrates
• Our main source of energy
• Contains 4 calories per gram
• Organic compounds
– They consists of Carbon, hydrogen, Oxygen
12. • Types of carbohydrates
Simple
- Easily digested
- Pass into blood
stream quickly
- Eg: Sugar, white
bread, white rice
Complex
- Provide extra
nutrition too like
vitamins, minerals
- Take time to digest
- Eg: grains,
vegetables
15. • As soon as we eat carbs, they are broken
down into glucose molecules
– Glucose serve as fuel for the body
Carbs
Glucose
16. • If more carbs are consumed than the body
requires at that time, then the excess
glucose is converted into glycogen and
stored in liver and muscles as energy
reserves
Excess
Glucose
Glycogen
- This gets stored in
liver and muscles
• Body can store only half day’s supply of
glycogen
17. • If more glycogen is made, then it is
converted into fats
Excess
Glycogen
Fats
• When the body needs a quick boost of
energy, it converts glycogen into energy
• When it needs a prolonged burst of energy, it
converts fat to energy
18. • Benefits of carbohydrates:
Source of
immediate
energy
Prevents the
breakdown of
muscle tissues
Fuel for brain
and muscles
Provide the
body with
phytonutrients
19. Low-Carbohydrate Diet
• Due to low carb in-take, the body obtains
from the stored glycogen
• Low glycogen forces the body to switch to
using more body fat and protein
• Harmful effects
– This weakens the immune defenses
– Affect blood sugar production
– Reduction in brain function (requires glucose)
20. – Usage of body protein
• Retards muscular and bodily growth
– Ketosis
• Loss of water
• Loss of sodium
• Lack of energy
– Affects Serotonin
• Affect’s a person’s mood
• Suppression of appetite
21. Excess of Carbohydrates
• Can make a person fat
• Excess consumption of carbs can lead to
tooth decay
– Can be prevented with fluoridation
22. Fats
• Organic compounds
– They consists of Carbon, Hydrogen, Oxygen
• Source of energy
– Provide 9 calories per gram
• Any food material is stored in the body in
form of fats
23. • Types of fats
Saturated
Unsaturated
- Solid at room
Temperature
Eg: Ghee
- Liquid at room
temperature
Eg: Oil
Hydrogenated
- Zapping unsaturated oil with high pressure Hydrogen
to turn into saturated fat. Eg: Margarine
26. Essential Fatty Acids
• Unsaturated are of two types:
– Monounsaturated Fats (MUFAs)
– Polyunsaturated Fats (PUFAs)
• The body cannot live without them
• Amongst the two, the healthiest fats are
MUFAs like olive oil, canola oil
– They fight against heart disease
27. Smart Fats
• Fats make 60% of brain and nerves
• If we eat healthy fat, the better the
brain
• Body needs two kinds of fats to
manufacture healthy brain cells:
– Omega 3 fatty acids (tuna, walnuts)
– Omega 6 fatty acids (corn, sesame oils)
28. Dumb Fats
• Man-made fats Hydrogenated fats
• Hinder the brain’s work
• Example
–
–
–
–
Doughnuts
Potato chips
Cookies
Deep-fried burgers
30. Fats help the
body store
vitamins A,D,E,K
Fats provides
healthier skin
Fats build
healthy cells
Fats add flavor
to food
31. Excess of Fats
• Excess fats leads to obesity
– Heart problems
– Breathing problems
– High cholesterol levels
– High blood pressure
– Cancer storage places for carcinogens
32. Proteins
• Building blocks of any organism
– Hair
– Skin
– Teeth
– Bones
– Hemoglobin
– Antibodies
– Nails
33. • Proteins help muscle development,
increases strength and improves
athletic performance
• Contains 4 calories per gram
• Made up of Carbon, Hydrogen,
Oxygen, Nitrogen
37. Excess of Proteins
• Excess proteins leads to
– Rapid weight loss due to loss of fluids
• This in turn can lead to dehydration
– Effect liver and kidney stones
– Becoming fat
– Loss of calcium osteoporosis
38. Water
• The most important nutrient
– An average person can live for 40-45 days
without food but only 3-5 days without water
– 2/3 of body is made up of water
– 80% blood consists of water
39. – 85% brain is made up of water
– 75% of muscles contains water
– Every cell in body needs water to live
• On average, a person should drink 16
glasses of water
– Excluding Coffee, tea, juices, sodas, energy
drinks
40. Benefits of Water
Helps to remove
toxins from
body
Cushions your
joints
Helps regulate
body temperature
Carries oxygen
to cells
41. Low in-take of water
• Low water intake can lead to:
– Dehydration
• Lack of energy
• Constant exhaustion
– Clotting of blood
– Weakening of Immune system
– Storage of toxins inside body
– Overburdening of liver and kidney
42. Vitamins
• Vitamins are essential for human beings
• Taking vitamins is a must because human
beings cannot synthesize vitamins
• Vitamins are substances which, in small
amounts, are necessary to sustain life
• They have no energy value of their own and are
not components of body structures.
43. • They must be obtained from food as they are
either not made in the body at all, or are not
made in sufficient quantities for growth,
vitality and well-being. water to live
• A deficiency of a particular vitamin causes
disease symptoms which can only be cured
by that vitamin
44. Types of Vitamins
Water-Soluble
Fat-Soluble
- Don't get stored
-They are stored in
fat tissues & in liver
as much in your body
- Whatever the body
doesn't use is
flushed out
- Stay in body fat
until body needs them
- Vitamin C, B-complex
- Vitamins A, D, E, K
45. Types of Vitamins
• Vitamin A helps you see at night
• B vitamins help body make protein and
energy
• Vitamin C helps in keeping gums and
muscles in good shape and helps the body in
resisting infection
• Vitamin D helps your bones
46. • Vitamin E
– maintains a lot of your body’s tissues like the
ones in your eyes, skin, and liver.
– protects lungs from getting damaged from
polluted air.
– helps in the formation of red blood cells
• Vitamin K is the clot master. It helps in
clotting of blood
49. Minerals
• there are 17 minerals that play a role in
our nutrition
• Minerals work together with vitamins in
order to bring a balance functioning body
to complete wellness. We need minerals
in order to maintain a healthy mental and
physiological structure.
50. Some Minerals And Their Function
• Boron Works in conjunction with calcium and
magnesium to provide the body with strong joints
• Copper Helps oxygen travel in the blood
• Fluoride Protects our teeth, and helps in the
bones formation
• Iodine Needed for healthy thyroid functioning
and supports the body's ability to burn fat
51. • Magnesium - Vitamins take over in the utilization
functioning of magnesium. If the body has no vitamin
D it cannot utilize magnesium properly. Here's
another interesting fact in regard to magnesium, if
you consume calcium by the ton then you need the
same amount of magnesium. Its also has been
medically proven that patients who suffer with high
cholesterol have an increased need for magnesium
54. Fiber
• Fiber is a virtually indigestible substance
that is found mainly in the outer layers of
plants
• It is a special type of carbohydrate that
passes through the human digestive
system virtually unchanged, without being
broken down into nutrients
55. Benefits of Fiber
Keeps the
digestive
system healthy
Speeds up the
excretion of waste
and toxins from
the body
Avoids
constipation
Helps prevent
obesity
from overeating
57. Antioxidant
• Within the human body, millions of
processes are occurring at all times.
• These processes require oxygen.
• Unfortunately, that same life giving oxygen
can create harmful side effects, oxidant
substances, which cause cell damage
and lead to chronic disease
58. • Oxidants, commonly known as "free
radicals," are also introduced through
external sources such as
– exposure to the sun or pollution
– Stress
– things that people put into their bodies,
• alcoholic beverages
• unhealthy foods
• cigarette smoke
