1. Basic Nutrition
Florence F. A. Obonyo Hawa MPH, KRN,KRM,KRCHN

2. content
• Basic nutrition
• Classification of nutrients and their importance

3. Basic nutrition
NUTRITION is defined as :
• the study of food or science of food ,its nutrients and how it acts and interacts
with our health
• It is the study of food or science of food and its relation to heath and disease and
the process by which the body receives food and utilizes it and disposes the end
materials.

4. FOOD
• Is a solid or liquid substance which when received by the body carries out the
following function;
• Growth and repair
• Protection against illness
• Provision of energy

5. Why is nutrition important
A healthy diet throughout life:
• promotes healthy pregnancy outcomes,
• supports normal growth, development and ageing,
• helps to maintain a healthy body weight, and
• reduces the risk of chronic disease leading to overall health and well-
being.

6. Diet and Dietary Supplements
• Your diet is made up of what you eat and drink.
• types of diets -vegetarian diets, weight loss diets, and diets for people with
certain health problems
• A dietary supplement is a product you take to supplement your diet. It
contains one or more dietary ingredients (including vitamins; minerals; herbs or
other botanicals; amino acids; and other substances).

7. Nutrients
 are chemical compounds in food that are essential to life and health,
providing us with energy, the building blocks for repair and growth and
substances necessary to regulate chemical processes, and maintain
health

8. 6 major classification of nutrients
1) Minerals
2) Carbohydrates( CHO ) ( sugar and Dietary Fiber)
3) Fats (Lipids)
4) Proteins
5) Vitamins
6) water

9. Essential Minerals
• include calcium, phosphorus, sodium, potassium, magnesium,
manganese, sulfur, chloride, iron, iodine, fluoride, zinc, copper,
selenium, chromium and cobalt (which is part of the vitamin
B12/cobalamine)

10. A calorie
It is a :
• unit of energy in food.
• measurement of how much energy it takes to heat 1 gram of water by 1
degree Celsius.
• Metabolism is the process your body uses to get or make energy from the
food you eat.

11. some low-calorie foods
• Popcorn
• Chia Seeds
• Fish
• Cottage Cheese
• Potatoes
• Lean Meat
• Legumes
• Watermelon has a high water content. It keeps you hydrated and full while
supplying a minimal number of calories.

12. carbohydrates
Your digestive system breaks down carbohydrate. into glucose. fructose, and
sucrose
They have a sweet taste
Glycaemic Index(GI) measures how a carbohydrate-containing food raises
blood sugar.
Role in the Body
is the main source of energy for cells, tissues and organs
Spares protein (to preserve muscle mass during exercise)

13. Types of carbohydrates
Simple carbohydrates include natural and added sugars.
Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes
• . Food Sources
1. Grains (choose mostly whole grains for added benefits)
2. Fruit and vegetables,. (choose whole fruits more often than fruit juices)
• Dietary Fibre is found in plants. May be soluble or insoluble
makes you feel full faster, and stay full for a longer time.
• It helps in digestion , control of weight and prevents constipation.

14. Recommended Allowance of carbohydrates
1.Sedentary Individuals: 40-50% of your total daily
calories should be carbohydrates
2.Exercises Regularly: 60% of your total daily calories
should be carbohydrates
3.Athletes or persons involved in heavy training: 70% of
your total daily calories should be carbohydrates (3.5-
4.5 grams of carbohydrate per pound of body weight)
• NOTE: 1 gram of carbohydrate = 4 Calories

15. proteins
Amino acids are the building blocks of proteins.
Role in the Body
Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments
and blood plasma)
Part of cell plasma membranes
Involved in metabolic, transport, and hormone systems
Make up enzymes that regulate metabolism
Involved in acid/base balance to maintain a neutral environment in our bodies

16. This Photo by Unknown Author is
licensed under CC BY-SA
proteins
• Recommended Daily Allowance
 Sedentary Individuals: 0.36 grams of
protein per pound of body weight
 Teenage Athlete: 0.82-0.91 grams of protein
per pound of body weight
 Maximum amount of protein the body can
utilize: 0.91 grams of protein per pound of
body weight
Food Sources
Legumes (beans)
Lentils
Soy products,
Peanuts and nuts
Whole grains
Seeds
Some vegetables
Animal sources
1 gm of protein = 4 Calories

17. Gluten
• is a protein found in wheat, rye, and barley.
• It can also be in products such as vitamin and nutrient
supplements, lip balms, and certain medicines
• Coelic disease is an immune reaction to eating gluten which
creates inflammation of the small intestine's lining, leading to
medical complications. It also prevents absorption of some
nutrients (malabsorption).
• The classic symptom is diarrhoea, bloating, passing wind or flatus,
fatigue, low blood count (anaemia) and osteoporosis.
• treatment is a strict gluten-free diet

18. Water Intake and Dehydration
• We all need to drink water. How much you need depends on your
size, activity level, and the weather .
• it includes fluids that you drink, and fluids you get
from food.
• Dehydration leads to fluid and electrolyte imbalance
happens when you do not take in enough liquids
to replace those that you lose through frequent urinating,
sweating, diarrhea, or vomiting

19. Fatty Acid and Cholesterol
Fatty Acid
• Fatty acid is a major component of fats that is used by the body for energy and tissue
development.
• Cholesterol is a waxy, fat-like substance that your body needs to make hormones, vitamin
D, and substances that help in digestion. cholesterol is found in seeds and nuts. High
levels of cholesterol in the blood can increase your risk of heart disease.
• HDL
high-density lipoproteins. It is also known as “good” cholesterol. HDL is one of the two types
of lipoproteins that carry cholesterol from other parts of your body back to your liver. Your liver
removes the cholesterol from your body.
• LDL
LDL stands for low-density lipoproteins. It is also known as “bad” cholesterol. A high LDL level
leads to a buildup of cholesterol in your arteries.

20. Saturated Fat
• is solid at room temperature and comes mainly from animal sources of food,
such as red meat, poultry and full-fat dairy products. (like butter, cheese, cream,
regular ice cream, and whole milk), coconut oil, lard, palm oil, ready-to-eat
meats, the skin and fat of chicken
• They raise both high-density and low-density lipoprotein cholesterol levels
• Triglycerides and cholesterol circulate in the blood: Triglycerides store unused
calories and provide your body with energy. Cholesterol is used to build cells
and certain hormones..

21. Monounsaturated Fat
• Oils that contain monounsaturated fats are liquid at
room temperature but starts to turn solid when chilled.
• is found in avocados, canola oil, nuts, olive oil, and seeds. It is a"healthy fat"
may help lower cholesterol and reduce heart disease risk.
• monounsaturated fat has the same number of calories as other types of fat

22. Polyunsaturated Fat
• Polyunsaturated fat is a type of fat that is liquid at room temperature.
• There are two types of polyunsaturated fatty acids (PUFAs): omega-6 and
omega-3.
• Omega-6 fatty acids are found in liquid vegetable oils, such as corn oil,
safflower oil, and soybean oil.
• Omega-3 fatty acids come from plant sources—including canola oil,
flaxseed, soybean oil, and walnuts—and from fish and shellfish.

23. Trans Fat
• Trans fat is a type of fat that is created when liquid oils are changed into solid
fats, like shortening and some margarines.
• It makes them last longer without going bad.
• It may also be found in crackers, cookies, and snack foods.
• Trans fat raises your LDL (bad) cholesterol and lowers your HDL (good)
cholesterol.

24. Mineral deficiency
• Mineral deficiencies can lead to a variety of health problems, such
as weak bones, fatigue, or a decreased immune system.
• iron deficiency anaemia, affects more than 25% of people
worldwide ,and up to 47% of preschool children.
• An increased need for the mineral, lack of the mineral in the diet,
or difficulty absorbing the mineral from food are some of the more
common reasons.
• Treatment is to give iron-rich or iron-fortified foods, such as green
leafy vegetable

25. vitamins
• Fat Soluble Vitamins
 Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K
This Photo by Unknown Author is licensed under CC BY-NC-ND
Sources-
Vitamin A liver, fish liver oil and butter,carrots,
kales, spinach
 Vitamin D mushrooms and some
plants. eggs, fish oil, Vitamin D is
produced by the skin when exposed to
sunlight.
Vitamin E- vegetable oils, seeds and nuts.
Vitamin K- plant and animal-sources,
fermented soy products, like natto. Vitamin
K2is also produced by gut bacteria in the
colon

26. Water Soluble Vitamins
 Vitamin B1
 Vitamin B2
 Vitamin B6
 Vitamin B12
 Vitamin C
 Folic Acid
Sources-
B-1: ham, soymilk, watermelon, acorn .
 B-2: milk, yogurt, cheese, whole and
enriched grains and cereals.
 B-3: meat, poultry, fish, fortified and
mushrooms, potatoes.
 B-5: chicken, whole grains, broccoli,
avocados.

27. List of Deficiency Diseases
Types of Vitamins Deficiency Diseases
A (Retinol) Night blindness
B1 (Thiamine) Beri-beri
B2 (Riboflavin) Retarded growth, bad
skin
B12
(Cyanocobalamin)
Anaemia
C (Ascorbic acid) Scurvy
D (Calciferol) Rickets
K (Phylloquinone) Excessive bleeding
due to injury
Types of Minerals Deficiency Diseases
Calcium Brittle bones,
excessive bleeding
Phosphorus Bad teeth and bones
Iron Anaemia
Iodine Goitre, enlarged
thyroid gland
Copper Low appetite,
retarded growth
https://byjus.com/bi
ology/deficiency-
diseases/

28. Prevention of Deficiency Diseases
• Eating simple, wholesome food such as ground nuts, walnuts, soybean, pulses.
Food loses its nutritional value through:
Prolonged cooking
 undercooking
 Keeping cut vegetables and fruits for a longer period
• Fermentation and sprouting retain and increase the nutritional value of food.
• One can use dietary supplements if required