BALANCED DIET

◦ NUTRITION
Science of food and its relationship to health. It is concerned primarily with the
part played by nutrients in body growth, development and maintenance.

Good nutrition means “Maintaining ạ nutritional status that enables us to grow well
and enjoy good health.”

Food factor or nutrients is used for specific dietary constituents such as

Protein , Vitamins and Minerals. Dietetics is the practical application of the
principles of nutrition; which includes thẻ planning of meals for the healthy and
the sick.

◦ DIET
Kind of food on which a person or group of people live.

◦ BALANCED DIET
Different kinds of food taken by an individual in such quantities and composition
that the energy requirement is adequately met for health, vitality and general
wellbeing.

◦ METABOLISM
Basal metabolism is the caloric expenditure of a person at rest; it represents the
minimum amount of energy required to maintain life at normal body temperature.

Complete rest in a room temperature of 68F (20C) 12 to 14 hours after ingestion of

food.


◦ BASAL METABOLIC RATE (BMR)

Basal metabolic rate is the amount of energy per unit time that a person needs to
keep the body functioning at rest.
BMR of adult male is 40 and of adult female is 37.

◦ CALCULATING METABOLIC ENERGY NEEDS

RULE OF THUMB FORMULAS
For men 1.0 kcal/ kg/ hour
For women 0.9 kcal/ kg/ hour

◦ NUTRITIONAL GOALS
Quality intake that allows adequate level of each nutrient to function at best and
promotes health.
Quantity of intake that promotes a healthy body weight

◦ WHAT IS CONSIDERED FOOD?

FOOD contains nutrients which are derived from animal and plant sources

NUTRIENTS are used by the body to provide energy and to support growth, maintenance
and repair of body tissues.
40 nutrients have been identified so far

◦ FOOD CHOICES
1. Personal preference
2. Habit
3. Ethnic heritage
4. Tradition
5. Social pressure
6. Availability
 7. Convenience
8. Economy
9. Positive or negative associations
10. Emotional comfort
11. Values religious, political, environmental
12. Health concerns
13. Nutritional value

◦ NUTRIENTS
organic and inorganic compounds contained in the food.

◦ MALNUTRITION
Pathological condition resulting from relative or absolute deficiency or excess of
nutrients in the body

◦ CALORIE
Amount of heat required, to raise the temperature of one kilogram of water through
one degree centigrade

◦ CALORIES
The energy obtained from carbohydrates, proteins and fats is measured in units
called calories


◦ CLASSIFICATION OF NUTRIENTS
By origin from plants and animals
By chemical composition
1. carbs
2. Fats etc

◦ DESCRIBING THE NUTRIENTS

There are several ways to classify the classes of nutrients
1. Organic or inorganic
2. Essential or nonessential
3. Macronutrients or micronutrients
4. Energy yielding or non energy yielding

◦ CLASSIFYING NUTRIENTS 2
ESSENTIAL NUTRIENTS
The body either cannot make or cannot make enough of nutrients to meet its needs.
These nutrients must be obtained from foods (ingested in some manner)
Examples:
1. Vitamins
2. Calcium, iron and other minerals
3. Some of the amino acids

◦ CLASSIFYING NUTRIENTS BY COMPOSITION 1

Organic nutrients- contains carbon
1. Carbohydrates
2. Lipids
3. Proteins
4. Vitamins
Inorganic nutrients- do not contain carbon
1. Minerals
2. Water

NONESSENTIAL NUTRIENTS- body can make from other nutrients ingested

Examples
1. Cholesterol
2. Some amino acids

QUANTITY NEEDED 3
Macronutrients: need ỉn relatively large amounts
⁃ carbohydrates, fats, proteins

Micronutrients: need ỉn relatively small amounts

⁃ All other nutrients

CLASSIFYING NUTRIENTS 4
Energy- yielding nutrients
⁃ carbohydrates
⁃ Fats (lipids)
⁃ Proteins

◦ FUEL VALUE
It denotes total number of calories derived from one gram of any food or nutrient,
when it is completely metabolised
The value of one gram of
⁃ carbohydrates 4 calories
⁃ Protein 4 calories
⁃ Fats 9 calories

◦ WATER
SOLVENT IN WHICH THE CHEMISTRY OF LIFE OCCURS
1. Cell chemistry occurs in ẩn aqueous medium
2. Water carries essential nutrients to cells
3. Water carries metabolic waste away from cells
4. Hydrolysis and dehydration reactions
5. Stabilises body temperature

◦ CARBOHYDRATES
DIETRY SOURCES
⁃ starch: grains and vegetables
⁃ Sugars: fruits, sugarcane, sugar beets, honey and milk
⁃ Insoluble fibre: cellulose in veg provides roughage
⁃ Soluble fibre: pectin in apple and citrus fruits; reduces blood
cholesterol levels
◦ CARBOHYDRATES; USES
GLUCOSE is the fuel used by cells to make ATP
⁃ Neurons and RBCs rely almost entirely upon glucose
⁃ Excess glucose is converted to gycogen or fat and store
INSOLUBLE FIBRE; water insoluble fibre adds bulk to fecal matter facilitating its
passage through and elimination from the digestive system

◦ CARBOHYDRATES
DIETRY REQUIREMENTS
⁃ minimum 100 g/day to maintain adequate blood glucose levels
⁃ Recommended minimum 130 g/day
⁃ Recommended intake: 45-65% of total calorie intake; mostly complex
carbohydrates

◦ LIPIDS
DIETRY SOURCe
Triglycerides
. Saturated fats in meat, dairy foods, and tropic oils
. Unsaturated fats in seeds, nuts, olive oil, and most veg oil
 ◦ CHOLESTEROL in egg yolk, meat, organ meats, shellfish, and milk
products
◦ ESSENTIAL FATTY ACIDS
linoleic and linolenic acid, found in most veg oils
Must be ingested

ESSENTIAL USES OF LIPIDS IN THE BODY

1. Help absorb fat soluble vitamins
2. Major fuel of hepatocytes and skeletal muscles
3. Phospholipids are essential in myelin sheaths and all cell membranes
FUNCTIONS OF FATTY DEPOSITS
. Protective cushions around body organs
. Insulating layer beneath the skin
. Concentrated sources of energy
⁃ REGULATORY FUNCTIONS OF PROTAGLADINS
. Smooth muscle contraction
. Control of blood pressure
. Inflammation
⁃ FUNCTION OF CHOLESTEROL
. stabilises membranes
. Precursor of bile salts and steroid hormones

◦ DIETARY REQUIREMENTS
Fats should represent 30 % or less of total caloric intake
Saturated Fats should be limited to 10% or less of total fat intake
Daily cholestrol intake should not be more than 300mg

◦ WAYS TO LOWER CHOLESTROL

1. Taking medications
2. Healthy diet
3. Losing w8
4. exercise

◦ CHOLESTROL LEVELS
1. High : 240 or higher
2. Borderline high: 200 to 239
3. Desirable: less than 200

◦ DISORDERS
1. Atherosclerosis: accumulation of chlestrol in arteries leading to
blockage or narrowing
2. Arteriosclerosis: loss of elasticity due to age of arteries

◦ Pathways of lipid metabolism

Glycolysis forms aceytyl coa to be used in kreb cycle
This acetyl coa can form ketone bodies
From glycolysis glycerol is obtained that can be converted into tags then tags to
fatty acids and fatty acids can convert to acetyl coa through beta oxidation

◦ HIGH OR WRONG FAT

1. The essential: omega 6 and 3 ( vest ratio is 3:1
2. The Good: liquid at room temp ( oils)
3. The bad: solid at room temp ( cheese, meat, saturated fats)

◦ PROTEIN
1. Dietry source:
Egg, milk , fish and most meats contain complete proteins
Legumes, nuts, and cereals contain incomplete protein ( means lack some amino
acids)
Legumes and cereals together ( contain all essential amino acids)

2. Uses:
a. Structural material: keratin, collagen, elastin, muscle protein
b. Most functional molecules: enz and hormones

3. Uses of amino acids in the body

a. All of none rule: All amino acids needed must be present for protein synthesis
to occur
b. Adequacy of caloric intake: protein will be used as fuel if there in insuficient
carb of fat available

4. Deficiencies of protein
a. Retarded growth in children
b. Prevents healing of wounds as worn out cells are not replaced
c. Malfunction of varius organs due to def of enzyme and hormones
d. Successeptibilty to disease due to lack of antibodies

. Labile protein : 8.25kg

. Turn over of protein 250g/day

◦ BIOAVAILABILITY OF NUTRIENTS
Bioavailability of nutrients is the effect of sequence of metabolic events, namely
digestibility, absorption, organ uptake and release, enzymatic transformation,
secretion and excretion
During eating and drinking, nutrients ingested are released from the matrix,
absorbed into the blood stream and are transported to tissues
Not all nutrients can be utilised to the same extent.