Scientific Foundations of Health

Nutrient % of daily calories Function Source

Carbs 45–55% Energy Grains (refined & unrefined): wheat,
maize, corn, millet, oats, rice, flour,
pasta, noodles; potatoes; sweet
potatoes, yam. Fruit (sugar). Module-2
Protein 10–35% Tissue growth and Meat, fish, nuts, eggs, soya, beans and Building healthy lifestyles for better future.
maintenance pulses.
Fat 20–35% from fat Energy, energy storage, Nuts, seeds, plant oils, dairy products
hormone production (milk, cheese).
Fibre Included in carbs. Regulates blood sugar Peas, beans, vegetables, fruit, oats,
levels, bowel function whole grains, brown rice, nuts, seeds. Presented by
and bowel health. Dr. Shwetha H J
Vitamins & trace Metabolism regulation, Specific to each vitamin/mineral. A Faculty
minerals aiding cell growth, range of vegetables, lean meat, nuts Department of Biotechnology
other biochemical and seeds will cover most people’s B.M.S. College of Engineering
functions needs.
Water 0 Maintaining hydration Drinking water, other beverages. About
20% of water intake comes from food.
Food and Health
Developing a healthy diet for good health
Practical advice on maintaining a healthy diet
Fruit and vegetables ➢ A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable
Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate diseases (NCDs), including such as diabetes, heart disease, stroke and cancer.
daily intake of dietary fiber. •improves cholesterol levels
Fruit and vegetable intake can be improved by: •Reduces blood pressure
•always including vegetables in meals; •helps manage body weight
•eating fresh fruit and raw vegetables as snacks; •Controls blood sugar
•eating fresh fruit and vegetables that are in season; and
•eating a variety of fruit and vegetables. ➢ Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves
cognitive development, and may have longer term health benefits such as reducing the risk of
Fats becoming overweight or obese and developing NCDs later in life.
Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult
population . Also, the risk of developing NCDs is lowered by: ➢ Energy intake (calories) should be in balance with energy expenditure.
•reducing saturated fats to less than 10% of total energy intake;
•reducing trans-fats to less than 1% of total energy intake; and ➢ WHO Member States have agreed to reduce the global population’s intake of salt by 30% by
•replacing both saturated fats and trans-fats with unsaturated fats – in particular, with polyunsaturated fats. 2025; they have also agreed to halt the rise in diabetes and obesity in adults and adolescents as
Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by: well as in childhood overweight by 2025.
•steaming or boiling instead of frying when cooking;
•replacing butter and ghee with oils rich in polyunsaturated fats, such as soybean, canola, corn, sunflower oils
•eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat;
•limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies,
biscuits and wafers) that contain industrially-produced trans-fats.
 Salt, sodium and potassium
Nutritional guidelines for good health and well beingness
➢ High sodium intake and insufficient potassium intake contribute to high blood pressure,
1. Choose good carbs, not no carbs. Whole grains are your best bet. which in turn increases the risk of heart disease and stroke.
➢ Reducing salt intake to the recommended level of less than 5 g per day could prevent
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices. 1.7 million deaths each year. In many countries, most salt comes from processed foods
(e.g. ready meals; processed meat and cheese; and salty snacks) or from foods consumed
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish
are the healthiest sources.
frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g.
bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits. salt).
➢ Salt intake can be reduced by:
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red. ▪ limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce)
when cooking and preparing foods;
6. Calcium is important. But milk isn’t the only, or even best, source. ▪ not having salt or high-sodium sauces on the table;
▪ limiting the consumption of salty snacks; and
7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
▪ choosing products with lower sodium content.
➢ Some food manufacturers are reformulating recipes to reduce the sodium content of their
8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods. products, and people should be encouraged to check nutrition labels to see how much
sodium is in a product before purchasing or consuming it.
9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks. ➢ Potassium can mitigate the negative effects of elevated sodium consumption on blood
pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.
10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.
Obesity and overweight disorders and its management
▪ Obesity is a complex disease involving an excessive amount of body fat Sugars
▪ Factors such as age, sex, ethnicity, and muscle mass can influence the relationship between BMI and body fat.
▪ BMI doesn’t distinguish between excess fat, muscle, or bone mass, nor does it provide any indication of the ➢ In both adults and children, the intake of free sugars should be reduced to less than
distribution of fat among individuals. 10% of total energy intake. A reduction to less than 5% of total energy intake would
Common specific causes of obesity: provide additional health benefits.
▪ Genetics- affect how body processes food into energy and how fat is stored ➢ Consuming free sugars increases the risk of dental caries (tooth decay).
▪ Ageing- lead to less muscle mass and a slower metabolic rate, making it easier ➢ Excess calories from foods and drinks high in free sugars also contribute to unhealthy
to gain weight weight gain, which can lead to overweight and obesity.
▪ Rest-lead to hormonal changes that make you feel hungrier and crave certain ➢ Recent evidence also shows that free sugars influence blood pressure and serum lipids,
high-calorie foods and suggests that a reduction in free sugars intake reduces risk factors for
▪ Pregnancy- weight gained during pregnancy may be difficult to lose and might cardiovascular diseases.
eventually lead to obesity ➢ Sugars intake can be reduced by:
▪ Lifestyle ▪ limiting the consumption of foods and drinks containing high amounts of sugars,
such as sugary snacks, candies and sugar-sweetened beverages
Detection: (i.e. all types of beverages containing free sugars – these include carbonated or
▪ skinfold thickness tests non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder
▪ waist-to-hip comparisons concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea,
▪ screening tests- ultrasounds, CT scans, and MRI scans ready‐to‐drink coffee and flavoured milk drinks); and
▪ blood tests-cholesterol and glucose levels ▪ eating fresh fruit and raw vegetables as snacks instead of sugary snacks.
▪ liver function tests, diabetes screening
▪ thyroid tests, heart tests- electrocardiogram (ECG )
2. Bulimia nervosa
Obesity Management
Individuals with bulimia then attempt to purge to compensate for the calories
consumed and relieve gut discomfort. Common purging behaviors include forced ▪ Moderate exercise -walking, swimming,
vomiting, fasting, laxatives, diuretics, enemas, and excessive exercise. or biking for 20 to 30 minutes every day.
▪ recurrent episodes of binge eating with a feeling of lack of control ▪ Nutrition- choosing nutritious foods,
▪ recurrent episodes of inappropriate purging behaviors to prevent weight gain like fruits, vegetables, whole grains, and lean
▪ a self-esteem overly influenced by body shape and weight protein.
▪ a fear of gaining weight, despite having a normal weight ▪ Avoiding high-fat, high-calorie foods
▪ Skip the sugary drinks.
▪ Exercise.
▪ Reduce screen time.
3. Binge eating disorder ▪ Watch portion sizes.
▪ Eat 5 servings of fruits and veggies a day. Fruits
People with binge eating disorder do not restrict calories or use purging behaviors, and veggies are about more than just vitamins and
such as vomiting or excessive exercise, to compensate for their binges minerals
Common symptoms of binge eating disorder include:
▪ eating large amounts of foods rapidly, in secret and until uncomfortably full,
despite not feeling hungry
▪ feeling a lack of control during episodes of binge eating
▪ feelings of distress, such as shame, disgust, or guilt, when thinking about the
binge eating behavior
▪ no use of purging behaviors, such as calorie restriction, vomiting, excessive
exercise, or laxative or diuretic use, to compensate for the binging
Eating disorders
4. Pica
➢ An eating disorder is a mental disorder defined by abnormal eating behaviors that negatively affect a person’s
Pica is another eating disorder that involves eating things that are not considered food. physical and mental health.
Individuals with pica crave non-food substances, such as ice, dirt, soil, chalk, soap, paper, hair, cloth, wool, pebbles, laundry ➢ Eating disorders are a range of psychological conditions that cause unhealthy eating habits to develop. They might
detergent, or cornstarch. start with an obsession with food, body weight, or body shape.
➢ Those with eating disorders can have a variety of symptoms. However, most include the severe restriction of food,
5. Rumination disorder food binges, or purging behaviors like vomiting or over-exercising.
It describes a condition in which a person regurgitates food they have previously chewed and swallowed, re-chews it, and then
either re-swallows it or spits it out. 1. Anorexia nervosa
This rumination typically occurs within the first 30 minutes after a meal. Unlike medical conditions like reflux, it’s voluntary
People with anorexia generally view themselves as overweight, even if they’re
6. Avoidant/restrictive food intake disorder dangerously underweight. They tend to constantly monitor their weight, avoid
eating certain types of foods, and severely restrict their calories.
•avoidance or restriction of food intake that prevents the person from eating sufficient calories or nutrients
•eating habits that interfere with normal social functions, such as eating with others ▪ being considerably underweight compared with people of similar age and height
•weight loss or poor development for age and height ▪ very restricted eating patterns.
•nutrient deficiencies or dependence on supplements or tube feeding ▪ an intense fear of gaining weight or persistent behaviors to avoid gaining
weight, despite being underweight.
▪ a relentless pursuit of thinness and unwillingness to maintain a healthy weight.
▪ a heavy influence of body weight or perceived body shape on self-esteem.
▪ a distorted body image, including denial of being seriously underweight.
4. Flexibility: range of motion one can have around a given joint without pain. Flexibility is joint-specific. Eating disorders - proper exercises for its maintenance (Physical activities for health)
may have very flexible shoulders but tight and inflexible hamstrings or hips
▪ Flexibility is essential at any age. • Associations with exercise that don’t revolve around punishment or weight loss
▪ It plays a role in unhindered movement • Permission to eat and relax
▪ Affect balance, coordination, and agility.
• Community involvement and socializing
▪ Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic
performance • Positive connectedness to the body
• Self-efficacy
5. Body composition
Body's ratio of fat mass to fat-free mass, is the final component of health-related physical fitness. Because high levels • Clear thinking, memory and concentration
of fat mass are associated with negative health outcomes, such as heart disease and type 2 diabetes, attaining and • Education & understanding about safe movement
maintaining a healthy body composition is a goal of just about all regular exercise routines.
• Feasibility & acceptability of interventions; program compliance
▪ Bioelectrial impedance analysis (BIA
• Amounts of aerobic and resistance exercises included in an exercise program should be tailored for the
▪ Hydrostatic underwater weighing: physiological and psychological needs of the eating disorders patient.
▪ DEXA (dual-energy X-ray absorptiometry) scans:
▪ Body fat percentage calculator
• Resistance training for weight restoration in individuals with Anorexia Nervosa
• Aerobic activity for weight loss, reductions in drive for thinness, bulimic symptoms, and body
dissatisfaction in individuals with bulimia nervosa.
Wellness and physical function
Fitness components for health
Physical Wellness is listening to and taking care of body for optimal health and functioning.
Taking care of physical body will help you get through the stress. The five components of fitness are:
1. Cardiovascular endurance: Body's ability to efficiently
Check in with physical wellness and effectively intake oxygen and deliver it to your body's
▪ Eat foods that you enjoy, stay hydrated through the day tissues through the heart, lungs, arteries, vessels, and
▪ Listen to hunger ques veins. By engaging in regular exercise that challenges your
▪ Keep a consistent sleep schedule and get 7 hours of sleep/night heart and lungs, you can:
▪ Move your body on a daily basis ▪ Maintain or improve the efficient delivery and uptake of
▪ Safe sex oxygen to your body's systems
▪ Avoid alcohol, nicotine, other drugs choices that align with life values ▪ Enhance cellular metabolism
▪ Habit of regularly washing hands to prevent colds and flu ▪ Ease the physical challenges of everyday life
Explore Physical Wellness 2. Muscular endurance: Muscular endurance is particular muscle group's ability to continuously contract against a given
Physical wellness involves making good choices when it comes to: resistance. It is one of two factors that contribute to overall muscular health
▪ Alcohol ▪ Long-distance cycling
▪ Flu and Colds Prevention ▪ Holding a plank
▪ Illness Prevention
▪ Nutrition
3. Muscular strength: refers to the amount of force a specific muscle group can produce in one, all-out effort. This is
▪ Physical Activity and Body Movement
why a well-balanced strength training program that targets major muscle groups is important.
▪ Sexual Health
▪ To improve muscle strength: Use heavier weights with fewer reps, taking your muscles to fatigue with each set.
▪ Sleep
▪ To improve muscle endurance: Use lighter weights and higher rep counts to increase endurance over time.
▪ Stress