Unit III
NUTRITION: Definition, Concepts. Nutrients, Functions. Best Sources and Approximate
Weights
It is necessary for an individual to consume more than 40 different nutrients in order to
maintain good health. Because no single food source contains all of these nutrients, variety in
one's diet is essential. Eating wide variety of foods will help ensure adequate intake of
carbohydrates, fats, proteins, vitamins, and minerals.
Nutrition refers to the food intake, which is the key to any level of physical conditioning.
It involves the nutrients that get into the body through the regular three meals and snacks.
Nutrient refers to the substance in food that provides structural or functional
components or energy to the body.
Essential nutrient refers to the substance that must be obtained from the diet because
the body cannot make it in sufficient quantity to meet its needs.
The Food Groups
Contemporary health specialists consider the four basic food groups namely:
1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice, whole grain,
flour, potatoes, cereals and seeds belong to this group. The main component of these foods is
starch, which is turned into sugar needed to produce energy.
2. Protein-rich foods. These are the building blocks of the body as they build and repair body
tissues. They also provide energy reserves when carbohydrate and reserves are used up.
Sources of protein are meat, fish, poultry, beans, milk and eggs.
3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the internal
organs and provide essential fatty acids, but they are relatively inefficient in the production of
energy. Besides, a high-fat diet may contribute disease to some vital organs of the body. To
keep fats to a minimum, avoid fried foods, mayonnaise, butter, cheese, rich desserts and fatty
sausages. Vegetable fats are nutritionally better than animal fats.
4. Vitamin and mineral-rich foods. These are body regulator of metabolic processes. Sources
of most vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamins C and
D are not stored in the tissue so that a daily intake of these foods should be practiced.
A balance diet is made up of all the basic food groups so that the three meals (and
snacks) can provide sufficient nutrients needed by the growing and active body. The quantity of
food is considered in maintaining the weight of a student.
According to Department of Health (DOH), there are six (6) essential nutrients that the
body needs to function properly. Nutrients are compounds in foods essential to life and health,
providing us with energy, the building blocks for repair and growth and substances necessary to
regulate chemical processes.
The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins,
minerals, and water. The primary sources of each nutrient are as follows:
1. Protein: meat, dairy, legumes, nuts, seafood and eggs
2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and
olives, meat and seafood
4. Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the
fat soluble vitamins A, D, E and K.
a. Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B
group vitamin).
b. Grains and cereals are generally good sources of the B group vitamins and fiber.
c. Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E.
d. Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also
be synthesized by gut bacteria.
5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of
minerals.
a. Milk and dairy products are a good source of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the soil in which they are produced) are generally
good sources of iodine.
6. Water: As a beverage and a component of many foods, especially vegetables and fruits.
In many cases, water is the "forgotten nutrient." Although water does not provide energy
to the body in the form of calories, it is a substance that is essential to the life. Among other
things, water lubricant joints, absorbs shock, regulates body temperature, maintains blood
volume, and transports fluids throughout the body, while comprising 60% of an individual's body.
Guidelines to Lifelong Weight and Health Maintenance
Below are some guidelines that are conducive to lifelong weight and health
maintenance:
1. Eat balanced meals everyday
Balanced meal means eating adequate foods containing carbohydrates, proteins, fats,
vitamins and minerals. This food combination for a good breakfast provides long- lasting
energy the whole day.
2. Follow a consistent eating pattern. Eat three meals a day.
Regular eating habits through a variety of foods and nutrients contribute to sound
nutrition. Never skip a meal! Begin your day with a good breakfast.
3. Maintain your ideal weight.
If you are overweight, be sure to increase calorie expenditure by exercising. It is
believed that good physical health and overweight are not compatible. Besides, you
cannot look your best if you are overweight.
4. Eat low-calorie snacks and avoid junk foods.
Form the habit of eating fruits. Fruit juice, unbuttered corn or light sandwiches can tide
you over to the next meal. Most junk foods contain much sugar or salt or preservatives,
which are not essential in improving one's diet.
5. Cut down on high-fats food and eat more lean meats.
Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid excessive pork
dishes and cheese but go for fish, poultry and lean beefs.
6. Drink 6-8 glasses of fluids a day.
Water and other fluids are necessary to certain bodily functions. They aid digestion,
regulate temperature and help carry nutrients throughout the body.
7. Eat amidst a relaxed and pleasant atmosphere.
Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency
that you will not over eat. Finishing a meal hurriedly may lead to indigestion.
8. Food supplement may be taken if necessary.
A well-balanced diet generally provides enough nutrients for people to carry on their
basic activities. However, most people do not always get adequate nutrients. from their
meals. In this case, food supplement in the form of vitamin A, C and E may help provide
protection from infectious diseases. High fiber supplements are likewise found beneficial
in lowering cholesterol level and they prevent constipation on colon problems as well.
These supplements have the potential of improving the dietary intake to insure balance
nutrition.
Proper selection of food coupled with sensible eating habits can provide base for healthy
lifestyle.