CHAPTER 2 – NUTRIENTS IN FOOD

Fresh food

 Raw food that comes straight from the animal or plant and that has not been frozen, dried or
preserved

-Is perishable and has to be consumed quickly before it spoils

EG. strawberries, cabbage, lettuce

Processed food

 Obtained from processing raw food in the factory so that it can be kept for a longer time & for easy
consumption

EG. Fries, cheeseburger, pizza

Perishable food

 Food that spoils quickly, usually within days of obtaining them

EG. Milk, Chicken, egg

What is nutrients?

 Substances found in food that nourishes our body

NUTRIENTS THAT PROVIDE ENERGY

1. Carbohydrates = Nutrients that provide energy

2. Fats =

3. Proteins -> Spare energy ( Only when carbohydrates are lacking) Nutrient for

Growth and

Non-energy giving nutrients Repair

1. Minerals (water and dietary fibre)

2. Vitamins

Nutrients (Depends on marks)

1. Vitamins (may add minerals – water and dietary fibre)

2. Fats
 3. Proteins
4. Carbohydrates

Non-nutrients

1. Water and dietary fibre

-Because they do not provide energy and are not digested by our body

CARBOHYDRATES

-Simple carbohydrates; cookies (sugar)

-Complex carbohydrates; brown rice (starches)

Function

 Provide the main source of energy for the body’s daily activities and basal metabolism

Sources

 Sugar cane, brown rice, potatoes

Health risk

-Consuming food and drinks high in carbohydrates such as sugar may lead to TOOTH DECAY

 Because the bacteria in your mouth will turn the sugar into energy for their own needs, producing
acid in the process. Over time, the acid attacks the surface of your teeth and causes tooth decay
 If we consume too much carbohydrates, the excess carbohydrates will be converted to FATS and
stored in the body. This will lead in weight gain over time

What can lactose-intolerance lead to?

 Bloating, stomachache, diarrhoea

FATS – Oil/ Ghee (Fried food)

 Are good sources of energy

 The amount of energy provided by fats is double the amount provided by carbohydrates

-Saturated fats (butter, lard, ghee) are usually from animal sources

-Unsaturated fats (olive oil, soya bean oil, peanut oil) are from plant sources and they are healthier

 BUT high intake of food with unsaturated fat is harmful as they contain cholesterol which can block
the arteries. This may lead to heart diseases such as coronary heart disease or heart muscle damage
which will lead to heart attack

Function

-Prevent heat loss from our body and keeps us warm

-Provide protection for internal organs such as the heart and kidneys in our body

-Transport fat-soluble vitamins such as vitamins A,D,E and K around the body

-Provide energy

Health risks

-If we consume too much fats in our diet, it can lead to health problems such as obesity and heart diseases

Sources: Fried food (fries, chicken nuggets)

What is cholesterol?

 Waxy substance made by liver. Found in body as well as in animal products such as egg yolk, milk,
offal

PROTEINS (SPARE ENERGY)

Functions

-Help in the growth, maintenance and repairing of cells and tissues in our body

-Provide energy if our intake of carbohydrates or fats is insufficient

Sources

-Animal sources (ALL MEAT SOURCES CONTAIN PROTEINS)

 Beef, pork, mutton

 Egg
 salmon

-Plant sources

 Red Beans, bean curd, tempeh

HEALTH RISK

-If we consume more proteins than what is needed by the body, the excess proteins will be converted to fats
and stored in the body. This can result in weight gain over time.

-HOWEVER

 A lack of proteins in the diet can lead to a deficiency condition called kwashiorkor
 Children suffering from this condition have swollen bellies and thin limbs.
 Mainly affects children living in under-developed countries

NUTRIENTS FOR PROTECTION FROM DISEASES

MINERALS AND VITAMINS

-They are nutrients that protect our body from diseases and keep us healthy
-These nutrients are required in small amounts.

-However, if our diet lacks any particular vitamins or minerals, we will develop deficiency diseases over time

What is deficiency disease caused by?

 Caused by an insufficient intake of a specific vitamin or mineral

VITAMINS

• Fat-soluble ; A,D,E,K

-Fat soluble vitamins are stored in OUR LIVER AND FATTY TISSUES. Too much of these vitamins consumed
can be toxic to our body

-Can be dissolved in fats

VITAMIN A (retinol and carotene)

Functions

 Keeps our eyes healthy so that we can see better in dim light
 Helps in maintaining healthy skinny

Deficiency

 Dry skin
 Night blindness

Sources

 Carrots, papayas, cheese

VITAMIN D (Cholecalciferol)

Functions

 Helps in the absorption of calcium from food to build strong bones and teeth

Deficiency

 Rickets in children (legs are bowed)

Sources

 Milk, salmon, egg yolk

-The body can make vitamin D when skin is exposed to sunlight

VITAMIN E (TOCOPHEROL)

Functions
  Keeps the immune system strong against viruses and bacteria
 Helps in the formation of red blood cells by helping the body to use vitamin K
 Protects body tissues from damage caused by substances called free radicals

Deficiency

 Severe deficiency can cause blood cells to rupture

Sources

 almonds, sunflower oils, lettuce

VITAMIN K (Naphthoquinone)

Function

 Needed for normal blood clotting after an injury

Deficiency

 Blood is unable to clot properly

Sources

 Spring onions, kiwi, dried prunes

• WATER-SOLUBLE VITAMINS

-Dissolve in water and are not stored in our body. They are constantly removed from our body through
urination. Thus, we need a continuous supply of such vitamins in our diet

VITAMIN B-Group

Vitamin B1 (Thiamin)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Function

 Helps in releasing energy from food

 Vitamin B1 is required for normal growth in children

VITAMIN B1 DEFICIENCY

• Beri-beri (swelling of the lower legs and weight loss)

VITAMIN B2 DEFICIENCY

• Swollen tongue and cracked lips

VITAMIN B3 DEFICIENCY

• Pellagra (rashes, diarrhoea, mental disorder)

Sources

 Cereals, milk, egg

VITAMIN C (Ascorbic acid)

Function

 Helps in healing wounds

 Helps in absorbing iron from food

Deficiency

 Scurvy (bleeding gums and loose teeth)

Sources

 Berries, lettuce tomatoes

MINERALS

-Are elements which are present in small amounts in a wide variety of food and is required by our body

-Although we only need them in small quantities, a lack of minerals can have an adverse effect on our body

-Bone densitometry machine is used to measure the bone strength and determine the risk of fracture

CALCIUM

Function

 Maintains strong bones and teeth

 Helps in blood clotting after an injury
 Required for muscles and nerves to function normally

Deficiency

 Osteoporosis in the elderly

Sources

 Cheese, bean curd, sardines

IRON

Function

 Forms haemoglobin in red blood cells which transports oxygen around the body

Deficiency

 Anaemia (pale complexion, feeling weak and tired)

Sources

 Liver, kailan, Brussel sprouts

SODIUM

-If consume too much, will get high blood pressure (hypertension)

Function

 Maintains fluid balance in the body

Deficiency

 Muscle cramps

Sources

 Salt, salted fish, soy sauce

NON NUTRIENTS

WATER

-Our body mass consists of over 75% water. Water is important in achieving good health.

-Water is constantly lost from the body through perspiration, breathing, physical activities and urination.

It is the best to drink 2 litres of water, about 6-8 glasses of water each day

Function

 Transports nutrients and oxygen (Water is an important component of blood, which is needed to
transport nutrients to all parts of our body)

-What are nutrients transported by water? –Dissolved, chemical substances found in food that nourishes our
body

 Acts as a solvent for chemical reactions such as digestion that take place in our body

-Digestion breaks down large, complex substances into smaller, simpler substances

 Removes waste products from our body

-Waste substances are water soluble

What are waste substances also known as? –Undigested materials and they need to be passed out

EGS. Stools, faeces, urine, CO2, perspiration

-Gets excreted from urine

-Add bulk to solid waste substance

-Lubricate walls of large intestine – Easier removal of waste materials and prevent constipation

 Regulates body temperature

-Cools body during hot weather/strenuous activity

-Sweat glands in skin secrete sweat. Sweat evaporates sand produces cooling effect. Excess body heat is
removed via perspiration

 Lubricates the joints in our body

-Absorb shock and lessen the friction to promote smooth joints action

-Lubricates means lessen the friction

-Joints – Elbow, knee, wrist

Sources

-Water can be consumed on its own or is provided by the beverages and soups that we consume. Most fruit
and vegetables also contain large amounts of water

 Cucumber, pineapple, watermelon

Health risk

 Our body will suffer from dehydration if we do not consume enough water.
 A dehydrated person will feel thirsty, weak and dizzy
 Severe dehydration can lead to heat stroke and even death

-Pure drinking water

-We need to drink more water during hot weather and when exercising to prevent dehydration as drinking
more water helps to replenish the fluids lost due to excessive perspiration

What will happen if we overhydrate?

 Red blood cells will rupture

What do the amount of water we have to drink depend on?

 Depend on our body size (smaller, drink lesser water)

DIETARY FIBRE

-Is a substance found in the cell walls of plants that cannot be digested

-Helps to remove solid waste from our body.

-We should consume at least 25 grams of dietary fibre daily

Function

 Absorbs water and helps the body to remove solid waste more easily

Sources

 Whole-grain cereals, kiwifruit, almonds

Health risks

 Insufficient intake of dietary fibre can lead to constipation.

 A person suffering from constipation has difficulty passing out solid waste because it is too hard and
dry

-Dietary fibre and water work together to remove undigested food from body

Why do whole-grains prevent constipation?

 Whole-grains contain insoluble fibre that cannot be digested by our body, which speeds up bowel
movement. Thus, consumption of insoluble fibre helps prevent constipation

MY HEALTHY PLATE

-Is one of the nutritional tools to guide us on how to fill our plate with the recommended servings from the
different food groups

-This helps us make informed choices about the food we eat so as to develop an overall healthy lifestyle

-MEAT AND OTHERS as there are vegans that cannot consume meat

¼ of plate brown rice and wholemeal bread

¼ with meat and others

½ with fruit and vegetables

Fruit and Vegetables

-Are the main source of

vitamins, minerals and dietary
fibre

-Should be consumed to reduce

the risk of developing heart
diseases, stroke and certain
types of cancer
-Eg. Eggplants, broccoli, oranges and apples

Brown rice and wholemeal bread

-Whole-grains are the main source of carbohydrates and may also contain vitamins, minerals and dietary
fibre

-Whole-grains should be consumed over refined grains such as white rice to reduce the risk of developing
heart diseases and diabetes

-EG. Brown rice, wholemeal bread, rolled oats

Meat and others

-Are the main source of proteins and calcium

-Lean meat and low fat or non fat dairy products should be consumed over full-fat dairy products to reduce
the risk of obesity and other health problems such as heart diseases

-Eg. Chicken, bean curd, yoghurt, milk

Choose water

-Water should be consumed instead of sugar-sweetened beverages to reduce the risk of obesity

-Most sugar sweetened beverages contain calories with no beneficial nutrients

-Eg. Plain water and fruit juice

Use healthier Oils

-Should be included in our diet to reduce the risk of developing heart diseases

-Fats should be consumed in moderation as they are high in energy

-Eg. Olive oil, soya bean oil, peanut oil

Be active

-A healthy lifestyle also involves being active every day

-Eg. Brisk walking, cycling, daily lifestyle activities such as taking the stairs

A serving is

 A standard amount of food suitable for one person

EG. 1 serving = to
  1 palm-sized piece of meat, fish or poultry
 3 eggs
 2 glasses of milk
 1 small apple
 1 wedge of papaya
 100g cooked leafy vegetables

3 LEVEL OF PHYSICAL ACITIVTY

Aerobic activity

 Is any form of physical activity that involves the movement of the body’s large muscles for a
sustained period of time

EG. Brisk walking, jogging, cycling

Strength activity

 Is any form of weight- carrying activity that improves the strength of bones, joints and skeletal
muscle

EG. Lifting & carrying heavy loads, push ups, taking the stairs

Sedentary activity

 Is any form of activity that does not increase energy expenditure much more than when you are
resting

EG. Sleeping, sitting, lying down