Script: Classification of nutrients, Recommended Dietary Allowances

Module 1: Classification of Nutrients :

The foods which we use daily include rice, dal ,vegetables, fruits ,milk, eggs ,fish ,meat,
sugar , butter, oils etc. These different foods are made up of a number of chemical
components called nutrients. These are classified according to their chemical composition.
Each nutrient class has its own function, but the various nutrients must act in unison for
effective action. The nutrients found foods are – carbohydrates, proteins ,fats ,minerals ,
vitamins and water. Fibre is also an essential component of our diet.
The functions of nutrients are given below:
1. Carbohydrates:
They make up the bulk of the diet. The chief function of carbohydrates is to provide energy
needed by our body. About 70% of the energy requirements for body functions burning
(cellular respiration ) of carbohydrates in the animal cells using oxygen.They also help in the
utilization of proteins and fats. When consumed in excess are converted into fats or glycogen
and stored to be mobilized for energy supply when needed.
1 gram of carbohydrate 4 Kcal of Energy.
Sources : Starch and Sugars – ( Sugar cane, Jaggery, Sago)
Cereal Grains --- ( Wheat, Rice , Jowar etc)
Tubers ------- ( Potato, Sweet Potato, Colocasia, etc.)

Sources of carbohydrates
2. Proteins :
They are the major source of building material for the body .They play an important role as a
structural constituents of cellular membranes and functions in the maintenance and repair of
body tissues. About 10% of the total energy is supplied by proteins in the diet. When taken in
excess of body’s need, is converted to carbohydrates and fats and is stored in the body.
1 gram of protein 4 Kcal of Energy.
Sources : They are found in both animal and plant sources.
Animal Sources : Meat, Milk, Fish ,Poultry, Egg etc.
Plant Sources: Pulses , Nuts, Cereals , etc.

Sources of Proteins
3. Fats :
These are the most concentrated form of energy in the food. They are carriers of fat – soluble
vitamins and a source of essential fatty acids. Generally about 30% of human energy
requirements are met by fat. When taken in excess in the diet these are stored as fat reserves
in the body. Energy taken in excess of body needs is stored as fat in the body.
1 gram of Fat 9 Kcal of Energy
Sources: Oil, Butter, Ghee, Nuts.etc.
 Surces of Fats
4. Vitamins :
They are required for proper utilization of the bulk food of the diet. Vitamins are of
enzymes which functions as catalysts for many biological reactions within the body. These
are needed for growth, normal function of the body and normal body processes. Fat- soluble
vitamins A,D,E and K and also water – soluble vitamins B and C group are found in foods.
Sources: Vegetables and Fruits are good sources of vitamins, Wheat is an essential source of
B- vitamins.,Vitamin- A is present in milk and milk products.

5. Minerals :
They are necessary for body building, for building of bones, teeth and structural parts of soft
tissues. They also play a role in regulation of processes in the body, e.g. muscle contraction,
clotting of blood , nerve stimuli etc. The minerals calcium , phosphorus, iron, iodine, sodium,
potassium and others are found in various foods in combination with organic and inorganic
compounds .Some are needed in large quantities like Calcium, Iron ,Phosphorus , Magnesium
etc. while others like Zinc, Iodine, Flourine, Copper etc. are required in lesser quantities.
Sources: Found in both plants and animals.

Sources of Minerals
6. Water :
We get water in foods we eat and a major part from the water we drink as such and as
beverages. Water is an essential part of our body structure and it accounts for about 60% of
our body weight. Water is essential for utilization of food material in the body and also for
elimination of food waste. It is a regulator of body processes such as maintenance of body
temperature.
Sources :Apart from consumption of water as such body needs of water are supplied by the
food we consume, oxidation of carbohydrates, fats and proteins in the body also yields water.

All individuals need the same nutrients for the same body function. The only variation
is in the amounts of each nutrient required according to age, size, activity etc. For example,
all persons need energy for work, but a man who carries loads mey need more energy than a
man who works in an office at a desk job.

Module 2 : Recommended Dietary Allowances :

Each day we need a number of nutrients to enable our body to carry out its activities
efficiently. To determine what nutrients we need each day and how much, to keep us in good
health, a lot of research has been done.
Recommended intakes of nutrients that meet the needs of almost all healthy people of
similar age and gender are termed the Recommended Dietary Allowances. RDAs are
considered daily food guide for meal planning as it provides guidelines regarding amount of
nutrients to be actually consumed in order to meet the requirements of the body. An advisory
 committee of the Indian Council of Medical Research (ICMR) is responsible for the setting
up, review and revision of these RDA’s.
RDA’s are based on gender, age ,body size, type of activity and special physiological state.
Diseases and drugs prescribed for treatment can alter the requirement for one or more
nutrients.
Reference Person: Our nutrient needs vary with the size and age of our body. Therefore an
individual of given age and size has been designated as a reference. The reference man and
woman in the Indian RDA have been defined as:
Reference Woman : Age 20-39 years and weight 50 Kg.
Reference Man : Age 20-39 years and weight 60 Kg.
Reference Woman is healthy. She may be engaged in 8 hours of moderately active work, in
light industry or in general household work. Apart from 8 hours in bed, she spends 4 to 6
hours in light leisure activities and 2 hours in active household work, recreation or walking.
Reference Man is healthy free from disease and fit for work. He is employed in moderately
active occupation for 8 hours , spends 8 hours in bed, 4 to 6 hours in leisure activities, sitting
and moving about and 2 hours in active recreation, walking or household duties.

Uses of RDA’s :
The RDA for nutrients have a number of practical uses:
1. To enable government to predict food needs of the population.
2. To provide basis for food distribution quota.
3. To guide agricultural planning policy.
4. To guide policy of food export and import.
5. To guide planning of nutritionally adequate diets for inmates of large catering establishments
such as hospitals, hostels , army canteens etc.
To evaluate the findings of food consumption surveys of population groups.

Limitations of RDA’s :
It is important to note the limitations in the use of RDA’s:
1. RDA’s are estimates of intakes of nutrients, which population groups need to consume meet
the physiological needs of all persons in that group.
2. RDA’s are not meant to be used to determine nutrient adequacy of an individual’s intake.
3. It is implied that intake of nutrients at RDA level will involve very little risk of inadequacy.
4. Individuals, whose intake of nutrients is below that given as RDA are not risk of deficiency,
since many individuals in a population may have requirements well below the RDA.
Module 3: Food Guide Pyramid :
It is a graphic representation of number of servings from the five major food groups needed
daily to form a healthful diet. The Pyramid is designed to illustrate the dietary guidelines for
Indians in terms of food groups and recommended number s of daily servings .It shows that
the foundation of a healthful diet. The bottom and largest section is the group made up of
bread, cereal, rice and pasta. Foods in this group are
sources of complex carbohydrates and provide important vitamins, minerals and fibre. Cereal
Servings – 6-11.
The next section is the vegetable and fruit group. Vegetable provide vitamins (such as A,C
and folate) and minerals (like iron ,magnesium) and fibre. Fruits are rarely good sources of
minerals other than potassium but good sources of Vitamin-A and C.
Vegetable Servings - 3-5, Fruit Serving – 2-4 .
Next section are dairy foods, along with meat and meat and alternatives (egg, nuts,
legumes)Dairy products provide proteins, vitamins (esp riboflavin and vit-A & D)and
minerals (calcium and phosphorus). Meats and their substitutes are also good source of
proteins, B-vitamins, iron and zinc.
Milk Servings – 2-3, Meat Servings – 2-3 .
The pinnacle of the pyramid contains fats and sugars. Fats and oils give Energy and fats.
Sugars give only energy.
Use sparingly.
Making the right food choices is just one part to achieve good health , the other important
aspect is stepping up physical activity. To keep your weight in check ,you need to strike a
balance between the calories obtained from food and those burnt through physical activity. A
simple exercise routine for the week can help you burn more calories.
FREQUENTLY ASKED QUESTIONS: