Unit III

NUTRITION

GROUP 2:REPORTERS
Shainee Mae Z. Gumisad
Krizel Caspe
Elna Marie Galabin
Evelyn T. Jumalon
Gimelyn Cabillas
Glenda Serenuela
Judy-Ann Recodo
Maekyle Supangan
Definition, Concepts, Nutrients,
Functions,Best Sources and
Approximate Weights
It is necessary for an individual to consume
more than 40 different nutrients in order to
maintain good health. Because no single
food source contains all of these nutrients,
variety in one's diet is essential. Eating wide
variety of foods will help ensure adequate
intake of carbohydrates, fats, proteins,
vitamins, and minerals.
 Nutrition refers to the food intake, which is the key to of
physical conditioning. It involves the nutrients that get into
the body through the regular three meals and snacks.

Nutrient refers to the substance in food that provides

structural or functional components or energy to the
body.

Essential nutrient refers to the substance that must be

obtained from the diet because the body cannot make it
in sufficient quantity to meet its needs.
 The Food Groups Contemporary health specialists
consider the four basic food
groups namely:
1. Carbohydrate. Rich in bold foods. These are the
energy giving foods. Rice, whole grain, flour, potatoes,
cereals and seeds belong to this group. The main
component of these foods is starch, which is turned into
sugar needed to produce energy.

2. Protein-rich foods. These are the building blocks of the

body as they build and repair body tissues. They also
provide energy reserves when carbohydrate and reserves
are used up. Sources of protein are meat, fish,
poultry,beans, milk and eggs.
3. Fat-rich foods. Fats are needed for body lubrication
and insulation. They protect the internal organs and
provide essential fatty acids but they are relatively
inefficient in the production of energy.
4. Vitamin and mineral-rich foods. These are body
regulator of metabolic processes. Sources of most
vitamins and minerals are green leafy and yellow
vegetables and fruits.Vitamins C and D are not stored in
the tissue so that a daily intake of these foods should be
practiced.
A balance diet is made up of all the basic food groups so
that the three meals (and snacks) can provide sufficient
nutrients needed by the growing and active body.The
quantity of food is considered in maintaining the weight of
a student.

According to Department of Health (DOH), there are six (6)

essential nutrients that the body needs to function properly.
Nutrients are compounds in foods essential to life and
health, providing us with energy, the building blocks for
repair and growth and substances necessary to regulate
chemical processes.
The six major nutrients are carbohydrates (CHO), lipids (fats),proteins,
vitamins, minerals, and water. The primary sources of each nutrient
are as follows:
1. Protein: meat, dairy, legumes, nuts, seafood and eggs
2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk,fruit,
sugar
3. Lipids (most commonly called fats): oils, butter, margarine,nuts,
seeds, avocados and olives, meat and seafood
4. Vitamins: common vitamins include the water soluble B group
vitamins and vitamin C and the fat soluble vitamins A, D, E and K.
a.Fruits and vegetables are generally good sources of Vitamin C and A
and folic acid (a B group vitamin).
b. Grains and cereals are generally good sources of the B group
vitamins and fiber.
c.Full-fat dairy and egg yolks are generally sources of the fat soluble
vitamins A, D and E.
 d. Milk and vegetable or soya bean oil are generally
good sources of vitamin K, which can also be
synthesized by gut bacteria..
5. Minerals: (sodium, calcium, iron, iodine, magnesium,
etc.): all foods contain some form of minerals.
a. Milk and dairy products are a good source of calcium
and magnesium.
b. Red meat is a good source of iron and zinc.
C. Seafood and vegetables (depending on the soil in which
they are produced) are generally good sources of iodine.

6. Water: As a beverage and a component of many foods,

especially vegetables and fruits.
FOOD PYRAMID
In many cases, water is the "forgotten nutrient."
Although water does not provide energy to the body
in the form of calories,it is a substance that is
essential to the life. Among other things, water
lubricant joints, absorbs shock, regulates body
temperature maintaince a blood volume, and
transports fluids throughout the body,while
comprising 60 % of an individual's body.
Approximate Weights To start with, you should know the
approximate weight for your age, height and body built.
Below is suggested by Kenneth Cooper to determine your
weight and which should be maintained to avoid
consequences affecting one's well-being. For light to
medium-built individuals below 30 years of age:

Male :Height in inches' x 4 - 28

e.g. Height is 5'10" or 70 inches
70x4=280 -28= 152 lbs.

Female: Height in inches' x 3.5-108

e.g. Height is 5'4" or 64 inches
64x3.5 = 224-108 = 116 lbs.
Guidelines to Lifelong Weight and Health Maintenance:

1. Eat balanced meals everyday.

2. Follow a consistent eating pattern.
3. Maintain your ideal weight.
4. Eat low-calorie snacks and avoid junk foods.
5. Cut down on high-fats food and eat more lean meats.
6. Drink 6-8 glasses of fluids a day.
7. Eat amidst a relaxed and pleasant atmosphere.
8. Food supplement may be taken if necessary.
THANK YOU!!!