Introduction to nutrition

Important terminology
Nutrition: The sum of the processes involved taking in food,
releasing the nutrient it contains, assimilating and using)
these nutrients to provide energy and main body tissue; a
foundation for life and health.
‫ وإﻃﻼق اﻟﻌﻨﺎﺻﺮ‬، ‫ ﻣﺠﻤﻮع اﻟﻌﻤﻠﻴﺎت اﻟﺘﻲ ﺗﻨﻄﻮي ﻋﻠﻰ ﺗﻨﺎول اﻟﻄﻌﺎم‬:‫اﻟﺘﻐﺬﻳﺔ‬
‫ واﺳﺘﻴﻌﺎب واﺳﺘﺨﺪام( ﻫﺬه اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ ﻟﺘﻮﻓﻴﺮ‬، ‫اﻟﻐﺬاﺋﻴﺔ اﻟﺘﻲ ﻳﺤﺘﻮي ﻋﻠﻴﻬﺎ‬
.‫اﻟﻄﺎﻗﺔ وأﻧﺴﺠﺔ اﻟﺠﺴﻢ اﻟﺮﺋﻴﺴﻴﺔ ؛ أﺳﺎس اﻟﺤﻴﺎة واﻟﺼﺤﺔ‬

Nutrition science: The body of scientific knowledge

developed through controlled research that relates to all
aspects of nutrition - national , international , community and
clinical.
‫ ﻣﺠﻤﻮﻋﺔ اﻟﻤﻌﺎرف اﻟﻌﻠﻤﻴﺔ اﻟﺘﻲ ﺗﻢ ﺗﻄﻮﻳﺮﻫﺎ ﻣﻦ ﺧﻼل اﻟﺒﺤﻮث‬:‫ﻋﻠﻢ اﻟﺘﻐﺬﻳﺔ‬
‫اﻟﺨﺎﺿﻌﺔ ﻟﻠﺮﻗﺎﺑﺔ واﻟﺘﻲ ﺗﺘﻌﻠﻖ ﺑﺠﻤﻴﻊ ﺟﻮاﻧﺐ اﻟﺘﻐﺬﻳﺔ – اﻟﻮﻃﻨﻴﺔ واﻟﺪوﻟﻴﺔ‬
.‫واﻟﻤﺠﺘﻤﻌﻴﺔ واﻟﺴﺮﻳﺮﻳﺔ‬

Dietetics: The science (concerned with the nutritional

planning and preparation foods and diets .
.‫ ﻋﻠﻢ )ﻳﻬﺘﻢ ﺑﺎﻟﺘﺨﻄﻴﻂ اﻟﻐﺬاﺋﻲ وﺗﺤﻀﻴﺮ اﻷﻃﻌﻤﺔ واﻟﻮﺟﺒﺎت اﻟﻐﺬاﺋﻴﺔ‬:‫ﻋﻠﻢ اﻟﺘﻐﺬﻳﺔ‬

Nutrients: substances in food those are essential for energy

, growth , normal body function and maintenance of life .
‫ واﻟﻌﻨﺎﺻﺮ‬، ‫ اﻟﻤﻮاد اﻟﻤﻮﺟﻮدة ﻓﻲ اﻟﻐﺬاء واﻟﺘﻲ ﺗﻌﺘﺒﺮ ﺿﺮورﻳﺔ ﻟﻠﻄﺎﻗﺔ‬:‫اﻟﻤﻐﺬﻳﺎت‬
‫ ووﻇﻴﻔﺔ اﻟﺠﺴﻢ‬، ‫ واﻟﻨﻤﻮ‬، ‫ وﻫﻲ ﻣﻮاد أﺳﺎﺳﻴﺔ ﻓﻲ اﻟﻐﺬاء ﻟﻠﻄﺎﻗﺔ‬، ‫اﻟﻤﻐﺬﻳﺔ ﻟﻠﻨﻤﻮ‬
.‫ واﻟﺤﻔﺎظ ﻋﻠﻰ اﻟﺤﻴﺎة‬، ‫اﻟﻄﺒﻴﻌﻴﺔ‬
 Metabolism: Sum of all the various biochemical and
physiologic processes by which the body grows and maintains
itself (anabolism) and breaks down and reshapes tissue (
catabolism) and transforms energy to do its work. Products of
these various reactions are called metabolites.
‫ ﻣﺠﻤﻮع ﻛﻞ اﻟﻌﻤﻠﻴﺎت اﻟﻜﻴﻤﻴﺎﺋﻴﺔ اﻟﺤﻴﻮﻳﺔ واﻟﻔﺴﻴﻮﻟﻮﺟﻴﺔ‬:‫اﻟﺘﻤﺜﻴﻞ اﻟﻐﺬاﺋﻲ‬
(‫اﻟﻤﺨﺘﻠﻔﺔ اﻟﺘﻲ ﻳﻨﻤﻮ اﻟﺠﺴﻢ ﻣﻦ ﺧﻼﻟﻬﺎ وﻳﺤﺎﻓﻆ ﻋﻠﻰ ﻧﻔﺴﻪ )اﻟﺘﻤﺜﻴﻞ اﻟﻐﺬاﺋﻲ‬
‫ ﺗﺴﻤﻰ‬.‫وﻳﻔﻜﻚ اﻷﻧﺴﺠﺔ وﻳﻌﻴﺪ ﺗﺸﻜﻴﻠﻬﺎ )ﺗﻘﻮﻳﺾ( وﻳﺤﻮل اﻟﻄﺎﻗﺔ ﻟﻠﻘﻴﺎم ﺑﻌﻤﻠﻪ‬
.‫ﻣﻨﺘﺠﺎت ﻫﺬه اﻟﺘﻔﺎﻋﻼت اﻟﻤﺨﺘﻠﻔﺔ ﻧﻮاﺗﺞ اﻷﻳﺾ‬

Recommended Dietary Allowance (RDA):

The average daily amount of a nutrient considered adequate
to meet the needs of all healthy people.
‫ ﻣﺘﻮﺳﻂ اﻟﻜﻤﻴﺔ اﻟﻴﻮﻣﻴﺔ ﻣﻦ اﻟﻤﻐﺬﻳﺎت‬:(RDA) ‫اﻟﻤﺨﺼﺺ اﻟﻐﺬاﺋﻲ اﻟﻤﻮﺻﻲ ﺑﻪ‬
.‫اﻟﺘﻲ ﺗﻌﺘﺒﺮ ﻛﺎﻓﻴﺔ ﻟﺘﻠﺒﻴﺔ اﺣﺘﻴﺎﺟﺎت ﺟﻤﻴﻊ اﻷﺷﺨﺎص اﻷﺻﺤﺎء‬

Calories: Units by which energy is measured. Food energy

is measured in kilocalories (1,000 calories equal to 1
kilocalorie), abbreviated k calories or kcal.
‫ ﺗُﻘﺎس اﻟﻄﺎﻗﺔ اﻟﻐﺬاﺋﻴﺔ‬.‫ اﻟﻮﺣﺪات اﻟﺘﻲ ﺗﻘﺎس ﺑﻬﺎ اﻟﻄﺎﻗﺔ‬:‫اﻟﺴﻌﺮات اﻟﺤﺮارﻳﺔ‬
‫ ﻛﺎﻟﻮري‬k ‫ ﻣﺨﺘﺼﺮ‬، (‫ ﻛﻴﻠﻮ ﻛﺎﻟﻮري‬1 ‫ ﺳﻌﺮة ﺣﺮارﻳﺔ ﺗﺴﺎوي‬1000) ‫ﺑﺎﻟﻜﻴﻠﻮ ﻛﺎﻟﻮري‬
.‫أو ﻛﻴﻠﻮ ﻛﺎﻟﻮري‬

Adequate Intake (AI): the average daily amount of a

nutrient that appears sufficient to maintain a specified
criterion .
‫ ﻣﺘﻮﺳﻂ ﻛﻤﻴﺔ اﻟﻤﻐﺬﻳﺎت اﻟﻴﻮﻣﻴﺔ اﻟﺘﻲ ﺗﺒﺪو ﻛﺎﻓﻴﺔ ﻟﻠﺤﻔﺎظ‬:(AI) ‫اﻟﻜﻤﻴﺔ اﻟﻜﺎﻓﻴﺔ‬
.‫ﻋﻠﻰ ﻣﻌﻴﺎر ﻣﺤﺪد‬
 Malnutrition (mal = bad): Any condition caused by excess
or deficient food energy nutrient intake or by an imbalance of
nutrients .
‫ أي ﺣﺎﻟﺔ ﻧﺎﺗﺠﺔ ﻋﻦ زﻳﺎدة أو ﻧﻘﺺ ﺗﻨﺎول‬:(‫ﺳﻮء اﻟﺘﻐﺬﻳﺔ )ﺳﻮء اﻟﺘﻐﺬﻳﺔ = ﺳﻲء‬
.‫ﻣﻐﺬﻳﺎت اﻟﻄﺎﻗﺔ اﻟﻐﺬاﺋﻴﺔ أو ﻋﺪم ﺗﻮازن اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ‬

Under Nutrition: deficient energy or nutrients.

.‫ ﻧﻘﺺ اﻟﻄﺎﻗﺔ أو اﻟﻤﻐﺬﻳﺎت‬:‫ﺗﺤﺖ اﻟﺘﻐﺬﻳﺔ‬

Over nutrition : Excess energy or nutrients.

.‫ اﻟﻄﺎﻗﺔ اﻟﺰاﺋﺪة أو اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ‬:‫اﻹﻓﺮاط ﻓﻲ اﻟﺘﻐﺬﻳﺔ‬

Nutrition assessment : comprehensive analysis of a

person's nutrition status.
.‫ ﺗﺤﻠﻴﻞ ﺷﺎﻣﻞ ﻟﻠﺤﺎﻟﺔ اﻟﺘﻐﺬوﻳﺔ ﻟﻠﻔﺮد‬:‫ﺗﻘﻴﻴﻢ اﻟﺘﻐﺬﻳﺔ‬

The six classes of nutrients include:

:‫ﺗﺸﻤﻞ اﻟﻔﺌﺎت اﻟﺴﺖ ﻣﻦ اﻟﻤﻐﺬﻳﺎت ﻣﺎ ﻳﻠﻲ‬

There are six classes of nutrients required for the body to

function and maintain overall health.
‫ﻫﻨﺎك ﺳﺖ ﻓﺌﺎت ﻣﻦ اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ اﻟﻤﻄﻠﻮﺑﺔ ﻟﻠﺠﺴﻢ ﺣﺘﻰ ﻳﻌﻤﻞ وﻳﺤﺎﻓﻆ ﻋﻠﻰ‬
.‫اﻟﺼﺤﺔ اﻟﻌﺎﻣﺔ‬

These are: • Carbohydrates • Lipids (fats)

• Proteins. •Vitamins • Minerals • Water

Macronutrients
‫اﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة‬

Nutrients that are needed in large amounts are called

macronutrients. There are three classes of macronutrients:
carbohydrates, Lipids, and proteins.
.‫ﺗﺴﻤﻰ اﻟﻤﻐﺬﻳﺎت اﻟﻤﻄﻠﻮﺑﺔ ﺑﻜﻤﻴﺎت ﻛﺒﻴﺮة ﺑﺎﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة اﻟﻤﻘﺪار‬
.‫ اﻟﻜﺮﺑﻮﻫﻴﺪرات واﻟﺪﻫﻮن واﻟﺒﺮوﺗﻴﻨﺎت‬:‫ﻫﻨﺎك ﺛﻼث ﻓﺌﺎت ﻣﻦ اﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة‬

These can be metabolically processed into cellular energy. A

unit of measurement of food energy is the calorie.
‫ وﺣﺪة ﻗﻴﺎس اﻟﻄﺎﻗﺔ‬.‫ﻳﻤﻜﻦ ﻣﻌﺎﻟﺠﺔ ﻫﺬه اﻟﻤﻐﺬﻳﺎت ﺑﺎﻷﻳﺾ إﻟﻰ ﻃﺎﻗﺔ ﺧﻠﻮﻳﺔ‬
.‫اﻟﻐﺬاﺋﻴﺔ ﻫﻲ اﻟﺴﻌﺮات اﻟﺤﺮارﻳﺔ‬

Water is also a macronutrient in the sense that people require

a large amount of it, but unlike the other macronutrients it
does not yield calories.
‫ﻳﻌﺘﺒﺮ اﻟﻤﺎء أﻳﻀًﺎ ﻣﻦ اﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة ﺑﻤﻌﻨﻰ أن اﻟﻨﺎس ﻳﺤﺘﺎﺟﻮن إﻟﻰ ﻛﻤﻴﺔ ﻛﺒﻴﺮة‬
.‫ ﻓﺈﻧﻪ ﻻ ﻳﻨﺘﺞ ﺳﻌﺮات ﺣﺮارﻳﺔ‬، ‫ وﻟﻜﻦ ﻋﻠﻰ ﻋﻜﺲ اﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة اﻷﺧﺮى‬، ‫ﻣﻨﻪ‬

Micronutrients
‫اﻟﻤﻐﺬﻳﺎت اﻟﺪﻗﻴﻘﺔ‬

• Micronutrients are nutrients required by the body in lesser

amounts but are still essential for carrying out bodily
functions.
‫اﻟﻤﻐﺬﻳﺎت اﻟﺪﻗﻴﻘﺔ ﻫﻲ ﻣﻐﺬﻳﺎت ﻳﺤﺘﺎﺟﻬﺎ اﻟﺠﺴﻢ ﺑﻜﻤﻴﺎت أﻗﻞ وﻟﻜﻨﻬﺎ ﻻ ﺗﺰال‬
.‫ﺿﺮورﻳﺔ ﻷداء وﻇﺎﺋﻒ اﻟﺠﺴﻢ‬

• Micronutrients include all the essential minerals and

vitamins.
.‫اﻟﻤﻐﺬﻳﺎت اﻟﺪﻗﻴﻘﺔ ﺗﺸﻤﻞ ﺟﻤﻴﻊ اﻟﻤﻌﺎدن واﻟﻔﻴﺘﺎﻣﻴﻨﺎت اﻷﺳﺎﺳﻴﺔ‬

Food groups for nutrition

 ‫اﻟﻤﺠﻤﻮﻋﺎت اﻟﻐﺬاﺋﻴﺔ ﻟﻠﺘﻐﺬﻳﺔ‬

1. Grain (cereal) foods (mostly whole grain and/or high cereal

fiber varieties)
‫ أو أﺻﻨﺎف ﻋﺎﻟﻴﺔ ﻣﻦ‬/ ‫أﻏﺬﻳﺔ اﻟﺤﺒﻮب )اﻟﺤﺒﻮب( )ﻣﻌﻈﻤﻬﺎ ﻣﻦ اﻟﺤﺒﻮب اﻟﻜﺎﻣﻠﺔ و‬
(‫أﻟﻴﺎف اﻟﺤﺒﻮب‬

2. Vegetables and legumes/ beans

‫ ﻓﺎﺻﻮﻟﻴﺎ‬/ ‫ﺧﻀﺮوات وﺑﻘﻮﻟﻴﺎت‬

3. Fruit. 4. Milk, yogurt, cheese and/or alternatives

(mostly reduced-fat).
.(‫ أو اﻟﺒﺪاﺋﻞ )ﻗﻠﻴﻠﺔ اﻟﺪﺳﻢ ﻓﻲ اﻟﻐﺎﻟﺐ‬/ ‫اﻟﺤﻠﻴﺐ واﻟﻠﺒﻦ واﻟﺠﺒﻦ و‬

5. Lean meats and poultry, fish, eggs, nuts and seeds and
legumes/beans
‫اﻟﻠﺤﻮم واﻟﺪواﺟﻦ اﻟﺨﺎﻟﻴﺔ ﻣﻦ اﻟﺪﻫﻮن واﻷﺳﻤﺎك واﻟﺒﻴﺾ واﻟﻤﻜﺴﺮات واﻟﺒﺬور‬
‫ اﻟﻔﺎﺻﻮﻟﻴﺎ‬/ ‫واﻟﺒﻘﻮﻟﻴﺎت‬

General functions of nutrients in the body

‫اﻟﻮﻇﺎﺋﻒ اﻟﻌﺎﻣﺔ ﻟﻠﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ ﻓﻲ اﻟﺠﺴﻢ‬

1. Provide energy such as Carbohydrates and fats

‫ﺗﻮﻓﻴﺮ اﻟﻄﺎﻗﺔ ﻣﺜﻞ اﻟﻜﺮﺑﻮﻫﻴﺪرات واﻟﺪﻫﻮن‬

2. Build and repair body tissues and structures such as

protein with the help of vitamins and minerals.
‫ﺑﻨﺎء وإﺻﻼح أﻧﺴﺠﺔ اﻟﺠﺴﻢ واﻟﻬﻴﺎﻛﻞ ﻣﺜﻞ اﻟﺒﺮوﺗﻴﻦ ﺑﻤﺴﺎﻋﺪة اﻟﻔﻴﺘﺎﻣﻴﻨﺎت‬
.‫واﻟﻤﻌﺎدن‬

3. Water, minerals (and vitamins help in regulation of all the

body processes such as circulation, respiration, digestion, and
elimination.
‫اﻟﻤﺎء واﻟﻤﻌﺎدن )واﻟﻔﻴﺘﺎﻣﻴﻨﺎت ﺗﺴﺎﻋﺪ ﻓﻲ ﺗﻨﻈﻴﻢ ﺟﻤﻴﻊ ﻋﻤﻠﻴﺎت اﻟﺠﺴﻢ ﻣﺜﻞ اﻟﺪورة‬
.‫ واﻹﺧﺮاج‬، ‫ واﻟﻬﻀﻢ‬، ‫ واﻟﺘﻨﻔﺲ‬، ‫اﻟﺪﻣﻮﻳﺔ‬

Energy Sources:
1. Carbohydrates: gram of carbohydrate = 4 calories.
2. Fats: gram of fat =9 calories.
3. Proteins: gram of protein =4 calories.

Acceptable Macronutrient Distribution Ranges:

:‫ﻧﻄﺎﻗﺎت ﺗﻮزﻳﻊ اﻟﻤﻐﺬﻳﺎت اﻟﻜﺒﻴﺮة اﻟﻤﻘﺒﻮﻟﺔ‬

• 45-65 percent calories from carbohydrate.

• 20-35 percent calories from fat.
• 10-35 percent calories from protein.
Estimated Daily Calorie Needs for Adults Sedentary"
Active"
Men Women
19-30 yr 2400-3000 19-30 yr 2000-2400
31-50 yr 2200-2900 31-50 yr 1800-2200
51+ yr 2000-2600 51+ yr 1600-2100

Factors affecting nutrition requirements:

:‫اﻟﻌﻮاﻣﻞ اﻟﻤﺆﺛﺮة ﻋﻠﻰ ﻣﺘﻄﻠﺒﺎت اﻟﺘﻐﺬﻳﺔ‬

• Environment (climate, rainfall distribution and amount,

temperature)
(‫اﻟﺒﻴﺌﺔ )اﻟﻤﻨﺎخ وﺗﻮزﻳﻊ وﻛﻤﻴﺔ اﻷﻣﻄﺎر ودرﺟﺔ اﻟﺤﺮارة‬

• Physiological status - age, growth, sex, pregnancy and

breastfeeding, illness, psychological and emotional
stress, activity level and other factors like smoking and
drinking.
‫اﻟﺤﺎﻟﺔ اﻟﻔﺴﻴﻮﻟﻮﺟﻴﺔ – اﻟﻌﻤﺮ واﻟﻨﻤﻮ واﻟﺠﻨﺲ واﻟﺤﻤﻞ واﻟﺮﺿﺎﻋﺔ اﻟﻄﺒﻴﻌﻴﺔ‬
‫واﻟﻤﺮض واﻟﻀﻐﻂ اﻟﻨﻔﺴﻲ واﻟﻌﺎﻃﻔﻲ وﻣﺴﺘﻮى اﻟﻨﺸﺎط وﻋﻮاﻣﻞ أﺧﺮى ﻣﺜﻞ‬
.‫اﻟﺘﺪﺧﻴﻦ واﻟﺸﺮب‬

• Nutritional quality of our food can be affected by the

manufacturing process, storage and preparation of our
food.
‫ﻳﻤﻜﻦ أن ﺗﺘﺄﺛﺮ اﻟﺠﻮدة اﻟﻐﺬاﺋﻴﺔ ﻟﻄﻌﺎﻣﻨﺎ ﺑﻌﻤﻠﻴﺔ اﻟﺘﺼﻨﻴﻊ واﻟﺘﺨﺰﻳﻦ وإﻋﺪاد‬
.‫اﻟﻄﻌﺎم‬

• The quantity of food that we eat also influences our

nutritional status.
.‫ﻛﻤﻴﺔ اﻟﻄﻌﺎم اﻟﺘﻲ ﻧﺘﻨﺎوﻟﻬﺎ ﺗﺆﺛﺮ أﻳﻀًﺎ ﻋﻠﻰ ﺣﺎﻟﺘﻨﺎ اﻟﻐﺬاﺋﻴﺔ‬

• The efficiency of our digestive system affects our

nutritional status which can affect the absorption rate of
certain nutrients.
‫ﺗﺆﺛﺮ ﻛﻔﺎءة اﻟﺠﻬﺎز اﻟﻬﻀﻤﻲ ﻋﻠﻰ ﺣﺎﻟﺘﻨﺎ اﻟﻐﺬاﺋﻴﺔ ﻣﻤﺎ ﻗﺪ ﻳﺆﺛﺮ ﻋﻠﻰ ﻣﻌﺪل‬
.‫اﻣﺘﺼﺎص ﺑﻌﺾ اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﻴﺔ‬

Mohamed ibrahim