Nutrition provides organisms with nutrients that can be metabolized to create energy and support life and growth. Healthy eating habits involve consuming a variety of foods in balance and moderation. Poor nutrition results from inadequate intake of essential nutrients and can impair health, well-being and physical ability. To enhance health and performance, individuals should aim to get sufficient calories, carbohydrates, fluids, proteins, vitamins and minerals by planning meals incorporating fruits/vegetables, lean proteins and whole grains. Specific nutrient deficiencies can result in conditions like anemia, malnutrition, weak bones and impaired immunity.

1. Terminologies
1. Food: any nutritious substance that people or animals eat or drink or that plants absorb in order to
maintain life and growth.
2. Nutrition: the biochemical and physiological process by which an organism uses food to support
its life. It provides organisms with nutrients, which can be metabolized to create energy and
chemical structures.
3. Healthy Eating Habits: defined as conscious, collective, and repetitive behaviors, which lead
people to select, consume, and use certain foods or diets, in response to social and cultural
influences
4. Balance: refers to the correct combination of nutrients.
5. Variety: consumption of different types of food products
6. Adequacy: the sufficient intake of essential nutrients, needed to fulfill nutritional requirements
for optimal health
7. Eating Disorders: any of a range of mental conditions in which there is a persistent disturbance
of eating behavior and impairment of physical or mental health.
How does food affect our bodies?
1. The nutrients from the food we put in our bodies give our cells the ability to perform their
necessary functions.
2. In other words, giving our bodies the right nutrients can help you grow to a healthier version of
yourself.
What is poor nutrition?
 Poor nutrition is caused by putting the wrong types of food in your body that do not have the
nutrients that we need most.
 Poor nutrition can also be caused by overeating. If you are taking in more calories than you are
burning each day, even if these are the “right” foods, can eventually cause weight gain and lead to
obesity.
 Poor nutrition can impair your daily health and wellbeing and reduce your ability to lead an
enjoyable and active life.
Common eating habits that can lead to weight gain are:
1. Eating too fast
2. Always cleaning your plate
3. Eating when not hungry
4. Eating while standing up (may lead to eating mindlessly or too quickly)
5. Always eating dessert
6. Skipping meals (or maybe just breakfast)
Common triggers for eating when not hungry are:
1. Opening up the cabinet and seeing your favorite snack food.
2. Sitting at home watching television.
3. Before or after a stressful meeting or situation at work.
4. Coming home after work and having no idea what’s for dinner.
5. Having someone offer you a dish they made “just for you!”
6. Walking past a candy dish on the counter.

2. 7. Sitting in the break room beside the vending machine.
8. Seeing a plate of doughnuts at the morning staff meeting.
9. Swinging through your favorite drive-through every morning.
10. Feeling bored or tired and thinking food might offer a pick-me-up.
How does poor nutrition affect you?
Poor nutrition can affect your health in many ways, not only can it lead to certain diseases but it can also
affect your mental health, energy levels, complexion, and your overall wellbeing. In the short term, poor
nutrition can contribute to stress, tiredness, and our capacity to work. Furthermore, it can lead to:
 being overweight or obese
 tooth decay
 high blood pressure
 high cholesterol
 heart disease and stroke
 type-2 diabetes
 osteoporosis
 some cancers
 depression
 eating disorders
HEALTHY EATING HABITS
Here are some helpful tips and ideas that will soon have you well on the way to bursting with health and
vitality:
1. Get more fruits and veggies in your day. Start your morning with a bowl of oatmeal and some
blueberries. Aim for two servings of fruit and five servings of veggies each day.
2. Eat less saturated and trans fats. Read the labels for the products you are purchasing. You may
be surprised at the ingredients and opt for a different brand.
3. Eat less salt. Make a conscious effort to put less and less salt on your food, until just a dash is all
you need.
4. Eat less sugar. Try substituting honey in your coffee and opt for less sugary desserts. For
instance, if you are craving dessert, try blending frozen bananas and topping it some strawberries.
5. Drink more water and aim for drinking half your body weight in ounces. Choosing water
over sugary drinks can help you lose weight, clear your complexion, and, since our bodies are
made up of 70% water, you may feel healthier all around.
6. Check your portions. Fill half of your dinner plate with a variety of vegetables or salad, add lean
protein foods such as meat, fish, chicken or legumes (chickpeas, lentils, kidney beans etc) to take

3. up a quarter of the plate, last add in grain foods such as rice, pasta or noodles to take up the
remaining quarter of the plate.
7. Plan ahead. One of the main reasons people end up eating fast food or a bag of chips is because
they are in a rush. Plan out your meals on the weekends, including your snacks, and purchase
only what you need and prep your food. This will not only help you eat healthier, but it will also
save you money.
NUTRITION AND ATHLETIC PERFORMANCE
1. Nutrition can help enhance athletic performance.
2. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy.
3. Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual
sport or activity.
4. You are more likely to be tired and perform poorly during sports when you do not get enough:
a. Calories
b. Carbohydrates
c. Fluids
d. Iron, vitamins, and other minerals
e. Protein
The ideal diet for an athlete is not very different from the diet recommended for any healthy person.
However, the amount of each food group you need will depend on:
a. The type of sport
b. The amount of training you do
c. The amount of time you spend doing the activity or exercise
People tend to overestimate the number of calories they burn per workout so it is important to avoid
taking in more energy than you expend exercising.
To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will
need to learn:
a. How long before exercising is best for you to eat
b. How much food is the right amount for you
NUTRIENTS, SOURCES AND DEFIECIENCIES
Sources Deficiency
Iron (Fe) Green leafy vegetables Iron Deficiency Anemia (IDA)
Protein Meat, eggs Kwashiorkor is a protein
deficiency disease that is
manifested as edema and liver
enlargement.

4. Marasmus also is a dietary
disorder when the utilization of
protein exceeds the intake
amount.
Carbohydrates Rice, pasta, grains Marasmus is caused due to lack
of carbohydrates, fats and
proteins in the diet, typically
affects infants below the age of
one year.
Calcium (Ca) Milk, cheese Osteoporosis which is
characterized by fragile bones
and an increased risk of falling
Vitamin C Citrus fruits Decreased immune system
Vitamin A Xerophthalmia. With this
condition, the eyes may become
very dry and crusted, which may
damage the cornea and retina.