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Introduction to Nutrition
- Nutrition is the process by which the body nourishes itself by transforming
food into energy and body tissues. The science of nutrition concerns
everything the body does with food to carry on its functions. Food provides
essential substances called nutrients. The body needs these nutrients to help
it make energy; to grow, repair, and maintain its tissues; and to keep its
different systems working smoothly.
- The term nutrition can also refer to the quality of someone’s food choices, or
diet. A balanced diet is one in which foods eaten on a regular basis provide all
the nutrients needed in the right amounts. A balanced diet has many benefits.
It can help people feel and look their best. It can also help them stay energetic
and healthy, both in the short term and later in life
GO FOODS – The “GO” foods contain fats and carbohydrates. These foods provide
energy which makes them more active and gives them strength to exercise.
GROW FOODS – The “GROW” foods are high in protein and are responsible for
bone and muscle health
GLOW FOODS – The “GLOW” foods are the ones loaded with vitamins and
minerals that helps maintain good eyesight and healthy skin. These foods maintain
the good state of overall body health.
DIETARY STANDARD
• Eat Most – Grains
• Eat More – Vegetables and fruits
• Eat Moderately – Meat, fish, egg and alternatives (including dry beans) and
milk and alternatives
• Eat less – Fat/oil, salt and sugar Drink adequate amount of fluid (including
water, tea, clear soup, etc.) every day.
Dietary Guide
Children (aged 2-5)
• Grain: 1.5 – 3 bowls
• Vegetables: atleast 1.5 servings
• Fruits: atleast 1 serving
• Meat, fish, egg and alternatives: 1.5 – 3 taels
• Milk and alternatives: 2 serving
• Fat/oil, salt and sugar: eat the least
• Fluid: 4-5 glasses
Children (aged 6-11)
• Grain: 3 – 4 bowls
• Vegetables: atleast 2 servings
• Fruits: atleast 2 serving
• Meat, fish, egg and alternatives: 3-5 taels
• Milk and alternatives: 2 serving
• Fat/oil, salt and sugar: eat the least
• Fluid: 6-8 glasses
Teenagers (aged 12-17)
• Grain: 4-6 bowls
• Vegetables: atleast 3servings
• Fruits: atleast 2 serving
• Meat, fish, egg and alternatives: 4 – 6 taels
• Milk and alternatives: 2 serving
• Fat/oil, salt and sugar: eat the least
• Fluid: 6-8 glasses
Adults
• Grain: 3 – 8 bowls
• Vegetables: atleast 3 servings
• Fruits: atleast 2 serving
• Meat, fish, egg and alternatives: 5 – 8 taels
• Milk and alternatives: 1-2 serving
• Fat/oil, salt and sugar: eat the lease
• Fluid: 6-8 glasses
Elderly
• Grain: 3 – 5 bowls
• Vegetables: atleast 3 servings
• Fruits: atleast 2 serving
• Meat, fish, egg and alternatives: 5 – 6 taels
• Milk and alternatives: 1-2 serving
• Fat/oil, salt and sugar: eat the lease
• Fluid: 6-8 glasses
Dietary Guide for Pregnant Women
Bread, cereals, rice and pasta. These provide carbohydrate and fibre. You should
consume 7 to 12 portions per day. These provide carbohydrate, low-quality protein
and fibre. You should consume 5 to 6 portions per day. These provide carbohydrate
and fibre. You should consume 3 to 4 portions per day and avoid sugary fruit juice
and fruit in syrup. Milk and dairy products. These provide calcium, highquality protein
and fats. You should consume 2 to 3 portions per day.
Food Composition Tables
Are collections of data on the nutritional content of foods. The chemical nutrient
values are provided given a certain serving size of specific foods.
Chemical values in the USDA nutrient databank include:
- Calories
- Protein, Carbohydrate, Fat (total fat & type of fatty acid)
- Fat soluble vitamins (A, D, E, K)
- Water soluble vitamins (thiamine, riboflavin, niacin, folate, vitamin B6, vitamin B12,
vitamin C)
- Major minerals (sodium, potassium, chloride, calcium, magnesium, phosphorus)
- Trace minerals (iron, zinc, iodine, selenium, etc.)
Chemical values are also given in some cases the types of amino acids and for
phytochemicals (plant chemicals that are not essential nutrients but have many
beneficial physiological effects in the human body when consumed from a variety of
plant foods).
C. – Cup
T, Tbsp, tbsp. – Tablespoon
Gal – Gallon
T or tsp – Teaspoon
Pt. – Pints
Oz. – Ounce
Mg – milligram
Fl.oz – Fluid ounces
ml. – Mililiter
L, - Liter
g. – Gram
kg. – kilogram
qt – Quartz
z – zinc
Ca – Calcium
CHO – Carbohydrates
Fe – iron
K – Potassium
Kcal – Calories
Pro – protein
PFAT – Percent of calories from fat
SF – Saturated Fat
Vit A – Vitamin A
EFA – Essential Fatty Acid
Hb – Hemoglobin
A. OVEN – a chamber used for cooking, heating, baking, and grilling food.
DECK OVEN – Items to be baked either on sheet pans or in the case of some bread
freestanding are placed directly on the bottom or deck of the oven. Also, called
Stack Oven because several may be stacked on top of one another.
Rack Oven – large oven which entire racks full of sheet pan can be wheeled for
baking. Used to baking everything from bread to pastries and is great all-purpose
oven.
Mechanical Oven – food is in motion while it bakes in this type of oven. Can
eliminate the problem of hot spots, or uneven baking because the mechanism
rotates the foods throughout the oven.
Convection Oven – fans that circulate hot air continuously throughout the oven to
create a dry atmosphere that enables food to more evenly than with regular (thermal)
ovens.
Bread Toaster
Double Boiler
Dutch Oven
B. Preparatory Tools:
• Oven Mitts
• Pastry Tips
• Pastry Brush
• Utility Tray
• Rolling pin
• Pastry Cloth
• Flour Sifter
• Grater
• Spatula
C. Measuring Tools for Baking
• Measuring Cups
• Measuring Spoons Weighing scale
• Measuring cups for Liquid Ingredients
• Timer
D. Mixing Tools
• Mixing Bowls
• Wooden Spoon
• Rubber Scraper
• Electric and Handy Mixer
• Rotary Egg Beater
E. Cutting Tools
• Pastry Blender
• Pastry Wheel
• Kitchen Shears
• Chopping Board
• Paring Knife
• Biscuit and Doughnut Cutter
F. Baking Tools
• Tube Center Pan
• Jelly Roll Pan
• Custard Cup
• Griddle Pans
• Popover Pans
• Macaroon Molders
• Baking Sheets
• Cake Pans
• Muffin Pan
• Bundt Pan
b. Fructose
• It is the sweetest of all sugars.
• Fructose is known as fruit sugar because the sweetness of many
fruits is due to the presence of fructose.
• The liver converted fructose to glucose.
• Fructose is sometimes used as a source substitute to diabetes or
other people who want to reduce their sucrose intake.
c. Galactose
• Galactose is found as constituent of lactose, the sugar in milk.
• It occurs as a part of complex molecules in pectin, gums, mucilage
and agar-agar.
• In the animal body galactose is found in the brain and nervous tissue
in the form of glycolipids but they are not found in the general
circulation of the blood.
• Liver converts galactose to glucose.
• Galactosemia is a genetic disease in which one of the required
enzymes to convert to glucose is absent. If not treated, infants who
suffer from galactosemia become mentally retarded.
b. Lactose
• Lactose is sometimes referred to as milk sugar.
• Glucose + Galactose = Lactose
• It is the least soluble and the least sweet of the sugars.
• Lactose is found in cow’s milk which is about 4%.
• In the animal body lactose is synthesized in the mammary gland. It
composes about 7 to 8% in human milk.
• With a few minor exceptions, lactose is the only sugar in the milk and
does not occur elsewhere.
• Lactose is an essential food in the diet of an infant to furnish
galactose needed for the formation of galactolipids or cerebrosides
present in the brain and nerve tissues.
• Lactose solution is not fermented by ordinary yeast.
• Lactose is an enzyme that hydrolyzes lactose.
c. Sucrose
• Sucrose is commonly called sugarcane or table sugar.
• Glucose + Fructose = Sucrose
• Sucrose can be found in sugarcane, sugar beets and maple sugar.
• Sucrose is very widely distributed in nature and is universally used.
• It is used in sweetening food, in making candies, cakes and other
types of sweet.
3. Polysaccharides are sugar complex carbohydrates with high molecular
weight, composed of many monosaccharide units combined through the loss
of molecules of water.
b. Dextrin
• The dextrin is a group of glucose polysaccharides which are
intermediate products in the hydrolysis of starch to maltose.
• It is soluble in water.
• Dextrin is also added to give smoothness to the product.
c. Glycogen
• Glycogen is also known as animal starch.
• It is a glucose polysaccharide found in animal tissue and it is the
storage of polysaccharide of animals.
• Glycogen can also be found in oyster and scallops.
• The glycogen in the liver is used up rapidly in emotional reaction like
fear and anger and in excessive exercise.
d. Cellulose/Dietary Fiber
• It is found in the cell walls and woody fibers of all plants, where it
forms the skeletal structure.
• Cellulose is composed of glucose; it has no value as a food for man,
because humans do not have the enzymes to digest cellulose.
• Example, herbivorous animals, like horses, carabaos, cow and
sheep have fermenters in their intestines which are capable of
hydrolyzing cellulose into monosaccharide. Hence, herbivorous
animals are able to obtain caloric food value cellulose.
• Consumption of soluble and insoluble fiber makes the elimination of
waste much easier.
• Dietary fiber intake help prevent colon cancer.
PROTEIN
• Protein are essential nutrients because they are sources of the amino acids
used by the body to build new proteins.
• There are 20 amino acids used commonly found in cellular protein.
20 Amino Acids
Alanine Glutamate Leucine Serine
Arginine Glutamic Lysine Threonine
acid
Asparagine Glycine Methionine Tryptophan
Aspartic acid Histidine Phenylalanine Tyrosine
Cysteine Isoleucine Praline Valine
(9 amino acids are considered essential – they must be consumed in the diet.)
(5 non-essential amino acid – they can be made by the human body.)
(Some authorities recognize a 21st amino acid, selenocysteine, which is
derived from serine during protein biosynthesis.)
• Amino acids are the building blocks of protein.
• They are used by the body for building and maintaining body tissues and part
of DNA which controls the genetic code.
• The greatest amount of protein is needed when the body is building new tissues
rapidly, much as during pregnancy and infant.
• Protein deficiency disease is called kwashiorkor. It characterized by retarded
growth and development with muscle wasting, weakness, edema (swelling of
the body tissues), listlessness, flaky skin, and a loss of color hair.
• Energy deficiency disease is called marasmus, occurs during starvation. The
term marasmus means “to waste away”. The disease is characterized by gross
underweight, no fat storage, and wasting away of muscle.
Protein Functions
• Catalytic Function – to speed up the chemical reaction within cells.
• Structural function – to maintain cell shape.
• Protective function – to identify and bind to very specific foreign molecules.
• Regulatory function – to protect the binding DNA sequences from nuclease
cleavage.
• Nerve impulse transmission – to help nerve impulse pass from one neuron to
the other.
• Motion function - transmitting the flow of energy and allosteric signals to
shuttling a protein via biased routes on the energy landscape for folding and
catalysis (Miyashita et al., 2003)
• Transport function – to transport substances across biological membranes.
FATS OR LIPIDS
• Lipids are biological compounds that are wax or oily that is insoluble in water
and soluble in fat solvents such as alcohol, ether, acetone, etc.
• Many lipids are formed from molecules called fatty acids.
• Fatty acids contain a long chain with carboxyl group (COOH) attached to the
end.
• Fatty acids can be saturated and unsaturated.
• Saturated fatty acids have single bonds and contains maximum number of
hydrogens per carbon.
• Saturated fats are solid at room temperature and accumulate as fat storage.
• Unsaturated fatty acids have double bonds and with fewer hydrogen in the
molecule.
• A fatty acid with two or three double bonds is called polyunsaturated.
Major Roles of Biological Lipids
1. They serve as structural components of biological membranes.
2. They provide energy reserve, predominantly in the form of triacyclglycerols.
3. Both lipids and lipid derivatives serve as vitamins and hormones.
Classification of Fats
1. Cholesterol
2. LDL’s (low-density lipoprotein)
3. HDL’s (low-density lipoprotein)
4. Tryglecerides
5. Saturated fats
6. Unsaturated fats
7. Polyunsaturated fats
8. Omega-3 Oils
9. Monosaturated fats
ENZYMES
• Enzymes are the most specialized type of proteins.
• They are very important substances because they control the chemical
reactions that happen in our bodies.
• They are known as biological catalysts.
• Enzymes are soluble in water, glycerol and dilute alcohol.
• Enzymes deliver nutrient, carry away toxic wastes, digest food, purify the blood,
deliver hormones by feeding and fortifying the endocrine system, balance
cholesterol and triglyceride levels, feed the brain and cause no harm to the
body. All these factors contribute to the strength of the immune system.
• Enzymes names usually end in “ase”
Classification of Vitamins
1. Fat soluble vitamins
• Include Vitamin A,D, E and K
• Stored in the body as fat and in some body organs like liver
• Dissolve in lipids
2. Water-soluble vitamins
• Include C and eight B vitamins
• Dissolve in water so cooking and washing may leach them out.
• Easily absorbed and excreted
a. Vitamin A (Beta-Carotene)
b. Vitamin B1 (Thiamine)
c. Vitamin B2 (Riboflavin)
d. Vitamin B6 (Pyridoxine)
e. Vitamin B12 (Cobalamin)
f. Niacinamide (Niacine-Vitamin B3)
g. Pantothenic Acids
h. Biotin
i. Folic acid
j. Vitamin C (Ascorbic Acid)
k. Vitamin D
l. Vitamin E
m. Vitamin K
MINERALS
Major minerals are
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Potassium
• Chloride
These are the ones that present in your body in the largest amounts.