Unit 6

Introduction to
nutrition

Unit Summary

by Abd-Alrahman Basim

Section 1:
The Food Groups

Section 2:
Website

Channel

Nutrients

Section 3:
Nutrition and Immunity

Section 4:
Calories

Section 5:
Energy and Nutrient Needs

Section 6:
Serving Sizes and Portion Control

Section 7:
Healthy Food Choices and Dietary Guidelines

Section 8:
Food Labels

Term 2

Health Science 2021-2022

What is Nutrition?
Nutrition is the process of taking energy and nutrients from food and drinks to maintain health.

- Good nutrition means eating a wide range of foods and having a well-balanced diet.
- Poor nutrition can lead to growth problems in children, and the development of diseases in people of
all ages.

Different foods provide our bodies with various nutrients in different quantities. Therefore, it is important to eat
a wide range of foods. It is not good to have too much of one food or nutrient, you should have a balanced diet.

What are Food Groups?

Foods that provide similar nutrients are grouped together. Each of these food groups are important for health.

People can use food groups to:

• help them to understand the types of foods they should be eating to stay healthy.
• also help health professionals to explain healthy eating guidelines to patients.

Fruit and Vegetables

Fruit and vegetables are grouped together because they give the body vitamins, minerals, and fibre.

The World Health Organization recommends that people should have at least five servings of fruit and
vegetables every day.

Fruit and vegetables are low in calories and contain water. They can make you feel fuller for longer and this
reduces the chance of overeating.

Different coloured fruit and vegetables, especially orange, red and yellow fruit, contain carotenes. These can
help with maintaining a healthy immune system.

Cereals and Their Products

Cereals and their products provide carbohydrates, fibre, and some vitamins.

Most of the energy (calories) people get each day should come from this food group.

It is best to choose wholemeal or wholegrain foods from this food group.

Wholemeal and wholegrain foods are generally brown in colour.

• They have more fibre which can help to move food through the digestive system and prevents
constipation.
• They can help to keep a healthy weight because they keep you full for longer.

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The cereals and their products food group include: Bread, Rice, Pasta, and Potatoes.

Meat, Eggs and Legumes

This food group provides the body with protein and iron.

• Protein is required for the growth and repair of muscle and tissues.
• Iron is required to help carry oxygen in the blood.

Low-fat and lean meat should be chosen rather than meat with fat. It is important to eat some fish and non-
meat sources of protein regularly including beans, peas, and lentils.

Aim for at least two portions of fish a week, including a portion of oily fish.

Oily fish includes salmon, sardines, and fresh tuna. These provide the body with omega-3 which helps to:

• lower blood cholesterol, which will reduce the risk of developing cardiovascular disease.

Foods from this food group include the following:

• Red meat – beef and lamb

• Poultry – chicken or turkey
• Seafood – tuna, salmon, shrimps, lobster, hammour
• Eggs
• Nuts and seeds – pine nuts, almonds, hazelnuts, peanuts, pumpkin seeds, sesame seeds, sunflower
seeds
• Legumes – beans, lentils, chickpeas

Milk and Dairy Products

These foods are grouped together because they are rich in calcium and protein.

• Calcium is a mineral which is important for strong bones and has a role in muscle contractions.

Dietary guidelines recommend that people choose low-fat dairy products. This is because the full-fat versions
have high levels of saturated fat (unhealthy fat).

Some dairy foods have vitamin D added to them in the production process. This is called fortification.

It is recommended that people eat 2-3 servings of dairy products every day.

Foods from this food group include: Milk, Yoghurt, and Cheese.

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Fats and Oils
The functions of fat in the body are to insulate the body and protect vital organs.

Fat provides the biggest number of calories per gram of food, compared to other nutrients.

• Saturated Fats: This fat is not good for health and should be limited (have small amounts) in the diet.
It is found in foods like biscuits, cakes, chocolate, desserts, and the fat that is found on meat.

• Trans Fat: should also be limited in the diet. These fats can increase the low-density lipoprotein (‘bad’
cholesterol) and reduce the amount of high-density lipoprotein (‘good’ cholesterol) in the blood.

• Monounsaturated and Polyunsaturated Fats: are ‘good fats’. They can be found in sunflower oil, olive
oil and rapeseed oil. Oily fish such as salmon and mackerel are good sources of polyunsaturated fat.

Other Foods
Other foods are foods that are high in saturated fat, sugar, and salt.

These foods include:

• Biscuits,
• Cakes,
• Pastries,
• Desserts,
• Deep-fried food,
• Sweets,
• Chocolate and sugary drinks.

These foods contain a high number of calories and have little nutritional benefit. Foods in this group should not
be eaten every day.

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Nutrients
Nutrients are components in food that is important for survival. All the nutrients that your body needs should
come from the food and drinks you consume every day.

Your body needs nutrients to:

- Get energy.
- Stay healthy and fight infection.
- Helps the brain to function properly.
- Helps the body with growth, development, and repair.

Nutrients are divided into 2 categories: macronutrients and micronutrients.

Macronutrients
Gives the body energy in the form of calories. They are needed in large amounts, and they are needed for
survival.

‘Macro’ means large; therefore, a macronutrient is one which the body needs in large amounts.

The three macronutrients are:

• Carbohydrates
Provides you with most of your energy. Foods that are rich in carbohydrates mostly come from the
cereals and their products food group, fruit and vegetables are also a good source of carbohydrates.

There are two types of carbohydrates: simple carbohydrates (Sugar, Sweets, Cereals, Pastries, Refined breads)
and complex carbohydrates (Vegetables, Fruits, Nuts, Legumes, Wholegrains).

It is best to choose more complex carbohydrates as they contain more fibre.

• Protein
Mainly responsible for the growth and repair of all cells within the body, and helps to regulate body
processes. . It also gives the body energy.

Foods that are rich in protein generally come from the meat, eggs, and legumes food group. Milk and
dairy products are also a good source of protein.

• Fat
Is just as important in the diet as carbohydrates and protein. You have already learned about the
different types, and the function of fats in the body.

Fat provides more energy per gram than any other macronutrient, which is why we do not need to eat
as much of it.

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Micronutrients
Micronutrients ('Micro' means small) are nutrients needed in small amounts compared to macronutrients.

Micronutrients are vitamins and minerals found in food and drinks. Even though we only need them in small
amounts, they are very important for health.

The two macronutrients are:

• Vitamins
Come from many different foods. There are many vitamins, and they have different functions.

Vitamins are important for immune function and healthy organs. They also assist with blood clotting
and many other processes.

Vitamins are normally called after lettters, some examples are vitamin A, C, D and E.

Vitamins can be broken down into two groups:

- Water-soluble: means they dissolve in water. They are not stored in the body.
Examples: Vitamin B1, B2, B3, B6, B9, B12, vitamin C and vitamin H.

- Fat-soluble: means they dissolve in fat. Our bodies can store fat-soluble vitamins in the liver and
in fatty tissues for future use.
Examples: Vitamin A, vitamin D, vitamin E and vitamin K.

• Minerals
Are just as important for health as vitamins. They are important for:
- growth,
- bone health,
- fluid balance
- and many other processes.

Examples of minerals include calcium, iron, and magnesium.

It is important to eat a wide variety of foods to have a sufficient intake of micronutrients.

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The Immune System
The immune system is a network of cells and chemical compounds that help the body to fight infections.

- It acts like a security system within the body, it is constantly monitoring the body’s cells.
- It gets to work as soon as it detects any foreign substances in the body.

This requires energy and other nutrients that come from the diet.

Older adults are a high-risk group for infection as the quality of the immune system decreases with age. The risk
of illness and even death from illness is higher in this age group.

Other people at high-risk of infections include people with pre-existing conditions, such as obesity, diabetes and
heart disease. There are many more diseases that can make a person immunocompromised.

Immunocompromised: when the immune system’s defences are low, making it hard to fight off infections and
diseases.

Nutrition and Immunity for Teens and Adults

Nutrition is linked to immunity and the risk of illness. A diet that does not meet the needs of the immune system
can make a person more likely to become ill.

A healthy immune system does not come from one single food or nutrient, instead it is many different nutrients,
including protein, polyunsaturated fats, and micronutrients.

These are found in a wide range of foods and they are involved in supporting our immune systems to work
normally.

Each of the following micronutrients are needed for the immune system to function properly.

• Vitamin A
Protects against infection by keeping skin and tissues healthy.

Found in eggs, cheese, liver, green leafy vegetables (such as kale and spinach) and orange-coloured
fruits and vegetables (such as carrots and sweet potato)

The following micronutrients are also very important for immune function in different ways.

• Vitamin B6
Helps the body to make antibodies which are needed to fight against disease.

Found in fish (such as tuna), poultry, nuts and seeds (such as cashews and sunflower seeds), dates,
avocado and bananas.

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 • Vitamin C
Necessary for the growth, development and repair or all body tissues.

Found in citrus fruits (such as oranges), tomatoes, peppers, strawberries, and green leafy vegetables
(such as broccoli and spinach).

• Vitamin D
The main source of vitamin D is from sunlight.
Dietary sources of vitamin D include eggs and oily fish (such as salmon).

Around 90% of the UAE population do not have enough vitamin D in their bodies.

• Copper
Found in wholegrain pasta, breakfast cereals, pulses (such as beans, chickpeas and lentils), dates and
nuts.

• Selenium
Found in nuts and seeds (such as cashews, sunflower seeds and Brazil nuts), eggs, liver and seafood.

• Iron
Found in red meat (such as beef and lamb), pulses (such as lentils and beans), green leafy vegetables
(such as kale and spinach), nuts and seeds.

• Zinc
Found in red meat (such as beef and lamb), cheese, shellfish (such as crab), nuts and seeds (such as
cashews, almonds and sesame seeds), wholegrain breads and wholegrain breakfast cereals.

Eating a wide variety of foods helps us to get all the nutrients that are important for the immune system, as well
as all the other systems of the body.

Dietary Supplements
Dietary supplements are substances that people might use to add nutrients such as vitamins and minerals to
their diet. They come in the form of:

- pills,
- capsules,
- powders,
- gels or liquids.

Some supplements can help to make sure that a person is getting enough of a specific nutrient that the body
needs to function properly, some help to reduce the risk of disease.

Where possible, vitamin and mineral intakes should come from food sources. The best way to do this is by eating
a balanced and varied diet. It is also important to know that taking supplements or eating foods that are known
as ‘immune boosting’ are not guaranteed to prevent disease.

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What are Calories?
Calories are energy. The number of calories in your food is a measurement of the amount of energy in that food.

- Women need to eat approximately 2000 calories per day

- Men need to eat approximately 2500 calories per day

to maintain their weight and to do everyday tasks.

However, the exact daily calorie requirements can change depending on the following:

- Age
- Gender
- Physical activity level

Your body needs calories to survive and do everyday tasks. All foods contain calories. However, eating too many
calories can lead to weight gain.

Some foods, like apples, contain a low number of calories (around 50 calories).

Other foods, like doughnuts, contain a higher number of calories (around 200 calories).

This is because each food has different levels of macronutrients in them, which make up the total number of
calories.

You can find out how many calories are in most food by looking at the nutrition facts label on the package.

How many calories are in one gram of each macronutrient?

• Protein – 4 calories per gram (4 kcal/g)
• Carbohydrate – 4 calories per gram (4 kcal/g)
• Fat – 9 calories per gram (9 kcal/g)

To find out how many calories are from a certain macronutrient:

- Find the number of grams of that macronutrient

- Multiply by the number of calories per gram

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Calculating Energy Needs
The amount of nutrients and energy an individual needs depends on:

• Age – generally, people need fewer calories as they get older.

• Body size – a person who is muscular will need more calories.
• Gender – women need fewer calories compared to men.
• Activity level – the more energy burned doing an activity, the more calories that are needed.

Dietary Reference Intakes

To estimate the nutrient needs of individuals, it is best to look at the dietary reference intakes (DRI) in their
country. Most countries have their own DRIs.

You might find the following values when looking for DRI:

• Recommended Dietary Allowances (RDA)

The RDA is the amount of nutrients that meet the nutrient requirements of up to 98% of the population.

• Adequate Intakes (AI)

AI is the average amount of that nutrient that is taken by healthy people in that age group.

• Tolerable Upper Intake Level (UL)

UL is the highest level of nutrient intake that is likely to cause no health effects in almost all individuals
in that age group.

• Estimated Average Requirements (EAR)

EAR is the intake level that will meet the nutrient requirements of 50% of the population.

What is Energy Balance?

Energy balance is the difference between energy input (the number of calories that you put into your body) and energy
output (or the number of calories you burn each day).

The equation for energy balance is as follows:

Energy Balance = Energy Input – Energy Output

Energy input comes from the calories in the food that you eat. Energy output comes from the calories that you
burn.

Between 60-75% of the calories your body uses up each day is to simply survive and carry out processes such as
digestion.

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The energy balance result will belong to one of three categories:

• Perfect Energy Balance

If the result is zero, this means the person’s body is in perfect energy balance. In this state of energy
balance, the person will not gain or lose weight, as the amount of calories they consume is the same as
the amount of calories they expend.

• Positive Energy Balance

If the result is a positive number, this is a positive energy balance. People with a positive energy balance
are consuming more calories than they are burning. In this state, they will gain weight over time.

• Negative Energy Balance

If the result is a negative number, this is a negative energy balance. People with a negative energy
balance are consuming less calories than they are burning, in this state they will lose weight over time.

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Serving Sizes
Overeating is the main cause of obesity. Making sure you do not overeat a certain food is also known as portion
control. One way to do this is to pay attention to suggested serving sizes.

Portion: is how much food a person chooses to eat at one time, whether in a restaurant or at home

Recommended serving sizes are similar in most countries around the

world. They are often given in grams.

If you really wanted to measure portion size correctly, the best way is to
weigh your food.

However, there are other practical measures like using your hands and
spoons that can be used to figure out sensible portion sizes.

Fruit and Vegetables

A portion of fruit or vegetables is approximately the amount you can fit in one hand. However, you can have
bigger portions of fruit and vegetables as they are mostly low in calories.

For juices and smoothies, the portion size is 150ml (a small glass).

Cereals and Their Products

A serving of breakfast cereal is 30g, which is around three handfuls. For cooked rice and cooked pasta, a serving
size can fit into two hands cupped together. This is around 180g each. Two rice cakes count as a serving for a
snack. If you are having more than one food from this group in a meal then portion sizes should be smaller, for
example when having rice and bread with meat.

Meat, Eggs and Legumes

A piece of beef steak, cooked salmon, or grilled chicken breast should be about half the size of your hand, this
is equal to 50-80g. One egg is equal to one serving. 20g of nuts or seeds is a serving size, which is a small handful.
A serving of reduced-fat hummus is 55g, which is equal to two tablespoons.

If you’re including more than one food from this group in a meal, for example mince and beans in chilli, then
portion sizes should be smaller. It is also recommended to have two servings of fish per week, one of which
should be oily fish such as salmon.

Plant-based sources of this food group in your diet like beans, chickpeas and lentils are a good source of protein
and they can also count as one portion of fruit and vegetables.

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Milk and Dairy Foods
120-150g or one pot of yoghurt is the recommended serving size. A serving size of milk is 200ml, which is a
cupful. For cheese, 45g is the recommended serving size, however the actual size will vary depending on the
type of cheese. For example, 45g of cheddar cheese is around the size of two thumbs. 45g of soft cheese is
around three teaspoons.

Fats and Oils

Unsaturated oils like vegetable oil, plant-based oils and spreads are healthier fats. However, they are high in
calories and so should be used in very small amounts. For example, use a tablespoon when cooking instead of
pouring straight into the pan, or spread butter thinly on bread.

Other Foods
These foods are not needed in the diet. If they they are eaten, it is best to keep portion sizes small. Examples of
portion sizes of foods from this group include a small chocolate biscuit bar, 4 small squares of chocolate, or a
small bag of crisps.

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Healthy Food Choices
You should try not to eat too many empty calories. These are foods which are mainly made up of sugar and solid
fat such as butter. Because of this, they have a high number of calories but they have low nutritional value from
vitamins, minerals, protein and fibre.

Empty calories are found in things like:

- Cakes
- Biscuits
- Sweets
- Doughnuts
- Fizzy drinks
- Ice-cream

Healthier foods tend to have fewer calories.

Making healthy food choices is good for weight management and reduces the risk of developing diseases such
as diabetes and heart disease.

High fibre foods can help to keep you feeling fuller for longer.

A diet low in salt can help to prevent high blood pressure.

It is better to get most of your calories from nutrient-dense foods (foods that have a lot of nutrients). This
includes foods like fruit and vegetables and other foods that are recommended in dietary guidelines.

Dietary Guidelines
Dietary guidelines tell people the type of foods they should be eating and the amount of food from each food
group that they need to get the right nutrients.

Dietary guidelines help to educate people about healthy balanced diets.

Each country has its own food-based dietary guidelines. In most countries, their dietary guidelines communicate
similar messages. Many countries use models to visualise their dietary guidelines. In the UAE, the model which
is used is shaped like the Burj Khalifa.

As you can see each food group is represented by a colour. The colours which
take up the most space on the model are the food groups which you need to
eat the most. There is also a section for water. It is also very important to make
sure you stay hydrated.

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General Dietary Guidelines
• Eat a variety of foods each day.
• Try to eat enough fruit and vegetables every day.
• Regularly choose meat, fish, eggs and legumes.
• Make sure that your diet has enough cereals and their products.
• Make sure that your diet contains enough milk and dairy products.
• Reduce your intake of foods that are high in fat.
• Reduce your intake of food and drinks that have a high sugar content.
• Reduce your intake of sodium and foods that are high in salt.
• Drink enough water every day.
• Keep a healthy weight for your height.
• Make physical activity part of your daily routine.

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Understanding Food Labels
If you can understand the information on the food label, you can compare the information with other foods and
make a healthier choice.

A lot of information can be found on the food label. It can tell you:

- The amount of food that is in a serving.

- Where the food was made/the country of origin.
- The list of ingredients.
- The number of calories.

Packaged foods have a part on the label called ‘nutrition facts’ or ‘nutrition
information'. This gives you information about how many calories there
are and a breakdown of each of the nutrients in the food.

Nutrition Facts
Follow the steps to reading nutrition facts.

1. Find the number of servings

Try to find out how many servings are in the pack. Most labels tell you this information. If there are two
servings per pack and you eat the whole pack, you will be eating double the nutrients per serving.

2. How Many Calories?

You will then look for how many calories are in the pack or per serving. Most packs will show the calories
per serving or per 100g. You may have to calculate this.

3. Check the Nutrients

You can then look for the amount of nutrients in the food. First, look at the breakdown of the nutrients
you want to limit your intake of (saturated fat, sodium/salt, sugar and cholesterol). These nutrients
might not always be displayed on the label. Aim for foods with lower amounts of these nutrients.

4. Check the Nutrients

Then, look for the breakdown of nutrients that you need to eat more of. In general, people should look
at eating more fibre, protein, vitamins, minerals and unsaturated fats.

Most nutrients are measured in grams (g). Some nutrients are measured in milligrams (mg). 1 (g) = 1000 (mg)

Information on the label can also be given in percentages. The percent daily value is sometimes written as % DV. This tells
you how much of the recommended daily amount of a certain nutrient that this food will give you. This percentage is normally
based on a 2,000 calorie-per-day diet.

If the label says sodium 20% it means that one serving of that food will provide you with 20% of your recommended daily
allowance of sodium.

Resource: Health Sciences - G11 - Term 2 - Unit 6: Introduction to Health

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