Module Title: - Applying Basics of Human Nutrition

Practices
LG #31 LO #1-Identify Categories of agricultural
foods items

Instruction sheet
This learning guide is developed to provide you the necessary information regarding the
following content coverage and topics:
 Identifying and explaining basic terminologies and concepts in nutrition
 Identifying and explaining food groups, nutrient and their sources of balanced diet
 Identifying and describing origin and composition of food stuffs
 Identifying and explaining energy dense and nutrient dense food sources
This guide will also assist you to attain the learning outcomes stated in the cover page.
Specifically, upon completion of this learning guide, you will be able to:
 Identify and explain basic terminologies and concepts in nutrition
 Identify and explain food groups, nutrient and their sources of balanced diet
 Identify and describe origin and composition of food stuffs
 Identify and explain energy dense and nutrient dense food sources
Learning Instructions:
1. Read the specific objectives of this Learning Guide.
2. Follow the instructions described below.
3. Read the information written in the information Sheets
4. Accomplish the Self-checks
5. Perform Operation Sheets
6. Do the “LAP test”
Information Sheet 1

1.1 Identifying and explaining basic terminologies and concepts in nutrition

 Definition of terms
 Food: Any product obtained from plant or animal source that can be taken into the body
and contain usable nutrients to yield energy, for the maintenance of life and the growth
and repair of tissues.
 Diet: Diet refers to the way people feed themselves and the foodstuffs they use. It is
concerned with the eating patterns of individuals or a group, and the sequence of meals in
a day. People may eat twice, three or four times in a day. This is strongly influenced by
people’s traditions and religion, their economic position, their place in society and the
possibilities offered by their natural surroundings. Even in one community different
population group may its own eating pattern, i.e., diet.
 Nutrient: Chemical substances that are essential to life which must be supplied by food
to the body to yield energy and substances for the maintenance of life and the growth and
repair of tissues.
 Nutrition: The science of food and the nutrients there in, and their body function and
interaction with health
 Micronutrient: Micronutrients include vitamins and minerals. Micronutrients are vital
for healthy and normal functioning of our body. Micronutrients are used by the body to
produce enzymes, hormones, and other substances essential for proper growth and
development. The daily micronutrient requirement of the body is very small. Vitamins
are essential for the development of the immune system of our body. Majority of
minerals involve in the body metabolic processes.
 Macronutrient: are vitamins and minerals that are needed for health in
Very minute quantities measured in micrograms or milligrams. Among
the micronutrients, three have obtained worldwide attention due to their
high public health significance, Vitamin A, Iodine and Iron
 Balanced Diet: A balanced diet is a diet that contains all the nutrients in the proportion
that is optimal for long-term health and survival. Literally it is a diet having the desired
proportion of carbohydrates, proteins and micronutrients.
 Healthy Diet: A Healthy Diet is characterized by its nutrient adequacy and balance. There
are many types of healthy diets. Optimal nutrient adequacy, balance, and variety are
characteristics of a healthy diet. Healthy diets contain different foods that provide the optimal
functioning of the body. Variety of food is required to obtain all of the essential nutrients we
need in our body. What is important is that the contributions of a variety of individual foods
add up to an adequate and balanced diet. An Adequate diet is a diet that contains variety of
foods to provide sufficient levels of calories and essential nutrients. Balanced diet is a diet
that gives the body the right proportion of nutrients and calories that are needed to maintain
healthy body.
 Bioavailability: Bioavailability is a measure of the relative amount of the ingested
nutrient that is absorbed from the intestinal content and reaches the systemic circulation.
It is described as the rate and extent to which the nutrient is absorbed and becomes
available to the body’s metabolic processes.
 Food taboos: Food taboo is defined as any food avoidance that is maintained solely
because failure to do so would generate disapproval, exclusion or punishment within
one’s own cultural group or because it would compromise one’s own ethical standards.
 Window of opportunity: The period between conception and age two when irreversible
damage caused by malnutrition can and should be prevented.
 Body growth: Refers to the increase of the body size. Example child gets bigger in size.
 Body Development: Refers to qualitative changes of the body such as changes in the
activity of different body systems. It is different from growth, continues throughout the
individual's life span
 Hidden hunger: Micronutrient malnutrition or vitamin and mineral deficiencies, which
can compromise growth, immune function, cognitive development, and reproductive and
work capacity
 Food fortification: The addition of one or more micronutrients (vitamins and minerals)
to a food during processing at the factory/industry
 Biofortification: The development of micronutrient-dense staple crop varieties using
traditional breeding practices or biotechnology. It is fortification while the crop is
growing and alive
 Food security: the condition when all people, at all times, have physical and economic
access to sufficient, safe and nutritional food to meet their dietary needs and food
 preferences for an active and healthy life. Food availability, access, utilization, and
stability/vulnerability are pillars of food security.
 Nutrition Security:The condition when all people have ongoing access to the basic
elements of good nutrition, i.e., a balanced diet, safe environment, clean water, and
adequate health care (preventive and curative), and the knowledge needed to care for and
ensure a healthy and active life for all household members.
 Agricultural food diversification: is the act of introducing or producing a variety food from
agricultural activities like crop or animal farming. Diversification of foods grown by a household can
itself improve dietary diversity and nutrition outcomes.
 Smallholder farmer: Marginal and sub-marginal farm households that own and/or
cultivate typically less than two hectares of land.
 Malnutrition: isa state in which the physical function of an individual is impaired to the
point where he or she can no longer maintain adequate bodily performance processes
such as growth, pregnancy, lactation, physical work, and resisting and recovering from
disease
 Cretinism: The stunting of body growth and poor mental development in the offspring
that result from inadequate maternal intake of iodine during pregnancy.
 Stunting: It is a malnutrition condition reflected by inadequate linear growth of a child. It
is referred to as chronic malnutrition.
 Wasting: wasting is reflection of current nutritional status and is measured using the ratio
of a child’s weight to height/length.
 Underweight: underweight children have low weight for their age.

1.2 Identifying and explaining food groups, nutrient and their sources of balanced diet
1.2.1 Food groups

Foods are usually classified in to six different groups based on the dominant nutrient they
contain. The six food groups are described as follows:
 Fig. 1.1 food pyramid

A. Vegetables food group

This group includes green leaf and yellow vegetables such as cabbage, kale, spinach,
cauliflower, lettuce, carrot, celery, cucumber, eggplant, green pepper, broccoli, pumpkin, onion,
tomato, and others such as mushroom. They provide mostly vitamins, minerals, and water.
Vegetables also contain fiber, which is necessary for proper digestion.

B. Fruits food group

This group includes citrus fruits (oranges, lemons, and mandarins), bananas, apples, avocados,
cherries, grapes, pineapple, papaya, mango, peaches, guavas, watermelon, sweet melon, and
many others. Fruits provide mostly carbohydrates, vitamins, and water.
 C. Legumes and nuts food group
This group includes groundnuts, soybeans, beans, peas, chick peas, broad beans, kidney beans,
and lentils. They provide mainly protein and carbohydrates. Soybeans and nuts also contain a lot
of fat in addition to protein and carbohydrates.
Nutrient content of pulses:

D. Animal source food group

Animal foods include meat, poultry, eggs, milk/milk products, and fish. They provide protein,
fats, vitamins, and minerals.
-Milk and milk products
Meat provides useful amounts of riboflavin and niacin, a little thiamine and small quantities of iron,
zinc and vitamins A and C.

E. Fats oils and sweets food group

This group includes oil seeds (soybeans, sesame seeds, linseeds, and groundnuts); avocado pear;
cooking oil; margarine; milk and milk products such as butter and yogurt; meat; fish; and
poultry. They mainly provide fat.

F. Staples food group

Staple foods include cereal grains such as sorghum, millet, maize, barley, oats, wheat, teff, rice,
starchy roots (cassava, sweet potato, false banana, potato), and starchy fruits (banana). They
mostly provide carbohydrates. They also provide many other nutrients such as proteins and
minerals depending on how they are processed.
1.2.2 Identify nutrient group and their sources
Different food staffs contain different nutrient which the body uses for life supporting functions.
Based on their main body functions these different nutrients are classified in to 5 groups. Water
is also considered as the sixth nutrient group but not discussed here

A. Carbohydrates
Carbohydrates are compounds containing carbon, hydrogen and oxygen elements. Carbohydrates
are the main source of energy for our body. During metabolism a gram of carbohydrate generates
4 kilocalories of energy. Carbohydrates contribute most of the calories in human diets
Carbohydrates should comprise 45-65% of the daily calorie for optimal nutrition. Carbohydrates
include sugars, starch, and fibers. The carbohydrates in the human diet exist mainly in the form
of starches and various sugars.
 Dietary Fiber
In humans, any of the indigestible carbohydrates when consumed in food pass in the elementary
tract as components of faeces. These carbohydrates are often termed "dietary fibers". Dietary
fibre is an important component in diets. High-fibre diet is important for normal and healthy
intestinal and bowel functioning, and reduces constipation. Because it facilitates the rapid
passage of materials through the intestine, fibre may be a factor in the control of problems
related to appendix, hemorrhoids and heart related disease and cancers. It is therefore advisable
to promote the consumption of locally available nutrient-rich and high fiber content foods.

B. Lipids/Fats
Fats, like carbohydrates, are compounds contain carbon, hydrogen and oxygen, but in different
composition and conformation. Lipids include all fats and oils that occur in human diets. Usually
“oil” refers to liquid, and ‘fat’ to solids lipids at normal temperature. Fats/oils are concentrated
source and storage form of energy for our body, and a gram of fat/oil generate 9 kilocalories up
on combustion. Fat should comprise 20-35% of the daily calories for optimal nutrition.

Digestion of dietary fat/oils products smaller molecules called fatty acids and glycerol. Fat/oils
make the diet more palatable. Lipids also serve energy storage and structural functions. Stored
fats serve as fuel reserves for the body by storing the excess calories. Excess calories from
carbohydrates, protein and lipids are stored in the form of fat in the body. Structural fats are part
of the essential structure of the cells, occurring in cell membranes, mitochondria and intracellular
organelles. Fats also function in assisting the absorption of fat-soluble vitamins. Fat deposited
beneath the skin serve as insulation against cold, and it forms a supporting tissue for many
organs such as the heart and intestines. Cholesterol is a lipid present in all cell membranes. It
plays a role in fat transport and is the precursor from which bile salts and adrenal and sex
hormones are made. Diet containing optimal amount of cholesterol is therefore important.

The fat/oils in our diets can be saturated or unsaturated. All fats and oils eaten by humans are
mixtures of saturated and unsaturated fatty acids. Saturated fatty acids are those fats that do not
contain any double bonded carbon in the molecular structure while unsaturated fatty acids have
on or more double bond in the structure. Fats from land animals (i.e. meat fat, butter and ghee)
contain more saturated fatty acids than do those of vegetable origin. Fats from plant products and
fish have relatively more unsaturated fatty acids. Due to the many body functions discussed
above, fat/oils are essential to health. Optimal intake and availability of fat in the body is
therefore important. But excess of some saturated fats in the body will be associated with health
problems such as increasing risk of heart related diseases.
C. Proteins
Like carbohydrates and fats, proteins contain carbon, hydrogen and oxygen, they all also contain
nitrogen, and many of them sulfur and few phosphorus and iron. Proteins are necessary for
growth and repair of the body, and for production of enzymes and hormones. Proteins are the
main structural constituents of body cells and tissues, and next to water they make up the greater
portion of the substance of the muscles and organs. Unlike carbohydrates and fats, there is no
true storage of protein in the body. Any protein in excess of the amount needed for growth, cell
and fluid replacement and various other metabolic functions is used to provide energy. A gram of
protein upon combustion yields 4 kilocalories of energy. Proteins should comprise 10-35% of the
daily calorie for optimal nutrition. The proteins in different body tissues are not all exactly the
same. The proteins in liver, blood and in different hormones are all different.

If carbohydrate and fat in the diet do not provide adequate energy, then the body converts
proteins to carbohydrate to produce energy in expense of body growth, cells repair, and enzyme
and hormone production. This is especially important for children, who need extra protein for
growth.
All proteins are large molecules which are made of smaller units called amino acids. The various
proteins are made of different amino acids linked together in different chains. Because there are
many different amino acids, there are many different proteins. During digestion proteins break
down to form amino acids. Animals (humans) cells unlike plants are unable to synthesize amino
acids directly from simple inorganic chemical substances. Humans derive all the amino acids
necessary for building their protein from consumption of plants or animal source foods. 20 of
the amino acids are common in plants and animals, and eight of them are termed ‘essential’
amino acids". They are essential because the body cannot synthesize them from other amino
acids, and therefore should be taken from food.

Different foods items have different kind of proteins that contain different amino acids. The
protein value of any food is assessed based on total quantity of protein it contains; the kind
number, and proportion of essential amino acids it contains. The quality of the protein a food
contains depends largely on its amino acid composition and its digestibility. If a protein is
deficient in one or more essential amino acids, its quality is lower. If one essential amino acid is
missed in the diet, it limits the use of the other amino acids for building protein in the body.

Proteins of a certain food that have a better mixture of the different amino acids have a higher
biological value. Some proteins in a food contain a mixture of different amino acids which
include all the essential ones, but other may not. Proteins from meat and other animal products
are complete proteins, and supply all of the amino acids the body can't make on its own. The
proteins albumin in egg and casein in milk, for example, contain all the essential amino acids in
good proportions and are nutritionally superior proteins. Proteins from plant foods are
incomplete proteins. The proteins in maize and wheat for example lack or have very little
quantity of some of the essential amino acids. These plant-based proteins must combine provide
all of the amino acids your body needs.

Consuming variety foods/meal therefore helps the body get all the essential amino acids. The
deficiency of one food item/group can be overcome by mixing it with other food groups. For
example, consuming maize or wheat together with pulses will yield complete set of amino acids
for the body. A mixture of foods of cereals and vegetable origin can serve as a substitute for
animal protein especially if consumed at the same meal. Children need more protein than adults
because they are growing faster. Infants need more protein than young children. A pregnant
woman needs an additional supply of protein to build up the fetus inside her. Similarly, a
lactating woman needs extra protein foods, because the milk she secretes contains protein.
Table.1: protein content of food groups, its source and digestibility
Protein content of food groups Protein sources and true digestibility.
Foods Protein content range (g/100g) Protein source True digestibility
Cereals 6-15 Egg 97
Legumes 18-45 Milk, cheese 95
Oil seeds 17-28 Meat, fish 94
Shell fish 11-23 Maize 85
Fish 18-24 Rice, polished 88
Milk(fresh) 3.5-4.0 Wheat, whole 86
Wheat 11.6 Oatmeal 86
Rice 7.9 Peas, mature 88
Corn 9.2 Soy flour 86
Barely 10.6 Beans 78
Oats 12.5 Maize + beans 78
Rye 12.0 Maize + beans + milk 84
Sorghum 10.4 Chinese mixed diet 96
Millet 11.8 Indian rice + beans diet 78

D. Minerals
Minerals are inorganic elements. Many different minerals serve important functions in our body.
Mineral are grouped in to macro and trace minerals. Calcium, phosphorus, potassium, and
sodium are the principal micro minerals while iron, iodineand zinc are some of the trace minerals
the human body. Minerals have a number of functions in our body. Sodium, potassium and
chlorine are present in form of salt in the body and serve to maintain osmotic balance. Iron is the
important component of hemoglobin in the red blood cells. Calcium and phosphorus form the
bones tissues and give rigidity to the whole body. Some minerals such as chlorine are used to
keep acidic, alkaline, or neutral body fluid conditions. Iodine is main component of thyroxin
hormone. And zinc is component of different enzymes. Some of the minerals such as phosphorus
are widely available and the deficiencies are not common. The minerals that are of most
importance in human nutrition are thus calcium, iron, iodine, and zinc.

 Calcium: is essential for the formation and maintenance of bone health. It is also
necessary for blood clotting and for muscle and nerve functions. Calcium deficiency can
lead to osteomalacia and osteoporosis in adults and rickets and retarded growth in
children. An excess intake can cause the formation of kidney stones and neural motor
dysfunction.
 Magnesium: is important for teeth and bone structure. In addition, magnesium is
required as a cofactor for various enzymes involved in energy metabolism and for RNA,
DNA, and protein synthesis. Like calcium, magnesium is necessary for blood clotting.
 Iron: comes in two different types: haem (meat, offal) and non-haem (pulses,
vegetables, cereals, and dairy). Iron aids the transport of oxygen via hemoglobin present
 in red blood cells. Iron is important for immune function and participates in energy
production via the various enzymes. Iron deficiency is probably the most common
nutrient deficiency throughout the world and affects all populations.
 Zinc: is present in all body tissues and important for the immune system, protein
synthesis, growth, and wound healing. Zinc is also vital for the synthesis of insulin.
 Sodium and chloride: help maintain the body’s water balance and sodium is essential
for both nerve and muscle functions. An excess of sodium chloride may result in high
blood pressure whilst a lack of salt may cause muscle cramps.
 Selenium: -is essential in the production of red blood cells and development of the
immune system. It is also important in thyroid metabolism. Areas with low selenium
content in the soil have higher prevalence of selenium deficiency.
 Iodine: is essential in the synthesis of thyroxin. The thyroid hormone controls the
metabolic processes in the body and affects energy metabolism as well as mental
function.
Table.2: Minerals and trace elements
Name Food source Deficiency Toxicity
Selenium Fish, offal, meat, cereals Keshan disease, Kaschin–Beck >400µ/day
and dairy disease
Magnesiu Oysters, fish, shellfish, Hypertension, impaired CHO Hypermagnesaemi
m legumes, grains, vegetable metabolism a
s >350 mg/day
Zinc Lean red meat, whole Growth retardation, hypogonadis >1g/day
grain cereals, legumes, m and delayed sexual maturity,
impaired wound healing, immune
deficiency
Iron Meat, liver, breakfast Anemia Organ damage
cereals, bread
Iodine Fish, shell fish, meat, Impaired mental function, Wolff–Chaikoff
milk, eggs, cereals hypothyrodism, goitre, cretinism effect
Calcium Meat, fish, dairy products Adults: osteomalacia, Kidney stones
osteoporosis
The three most important micronutrient deficiencies of global public health significance are iron
deficiency anemia, vitamin A deficiency, and iodine deficiency. Iron deficiency anemia:
 May be defined as a low concentration of hemoglobin (Hb) in the blood.
 In addition to iron, a deficiency of folic acid, riboflavin, and B12can also lead to anemia.
Iron deficiency is of public health concern as it increases the morbidity and mortality of
pregnant women,
 Adversely affects physical capacity and work performance, and may impair cognitive
performance at all ages.
E. Vitamins
Vitamins are organic substances playing vital role for healthy functioning of the body. They are
essential for proper metabolism and body immunity building. Vitamins present in minute
amounts in foodstuffs. Vitamin A, B, C, D, E and K are commonly known vitamins. Vitamin A,
D, E, and K are fat soluble vitamins while vitamin B groups and vitamin C are water soluble.
Vitamin A is the most public health important vitamin.
The vitamins are a group of organic nutrients that cannot be synthesized in sufficient quantities
by our bodies and therefore must be obtained from the diet. Vitamins have the functions of:
 Biochemical functions: hormones, antioxidants, cell signaling, tissue growth, etc.
 Precursors for enzyme cofactor biomolecules (coenzymes) that help act as catalysts and
substrates in metabolism.
 Playing vital role for healthy functioning of the body. They are essential for proper
metabolism and body immunity building.
Vitamins present in minute amounts in foodstuffs. Vitamin A, B, C, D, E and K are commonly
known vitamins. Vitamin A, D, E, and K are fat soluble vitamins while vitamin B groups and
vitamin C are water soluble. Vitamin A is the most public health important vitamin.

Vitamins by solubility are classified into two groups: water-soluble vitamins and fat-soluble
vitamins. Water-soluble vitamins are easily absorbed by the body and excreted. Fat-soluble
vitamins are absorbed through the intestinal tract with the help of lipids.

Table.3: Vitamins supplied by fruit, vegetables and root crops

Vitami Name Source
n
A Retinol From carotene in dark green leaves, tomatoes, carrots, papayas
B1 Thiamine Pluses, green vegetables, fruit, cereal grains have B in germ and
outer-seed coat
B2 Riboflavin Green leafy vegetables and pulses
B6 Pyridoxin Bananas, peanuts
PP Niacin Pulses, peanuts
(nicotinic acid
- Folic acid Dark green leaves, broccoli, spinach, beets, cabbage, lettuce,
avocados
C Ascorbic acid Citrus, pepper, guava, mango, papaya
Table.4: Classification of vitamins according to solubility
Water soluble Fat-soluble
Thiamin(B1) Retinol (Ait A)
Riboflavin (B2) Cholecalciferol (Vit D)
Niacin (nicotinic acid, nicotinamide) Alpha-tocopherol (Vit E)
Pantothenic acid(B5) Phyloquinone (menaquinones, Vit K)
Pyridoxine (Vit B6)
Biotin(B7)
Foloic acid(B9)
Cobalamin(B12)
L-Ascorbic acid (Vit C)

Table.5: Water soluble vitamins

Name Food source Deficiency Toxicity
(standard&
other)
Thiamin(B1) Meat, nuts, legumes, fortified cereals, Berberi >3g/day
wheat germ bran, yeast
Riboflavin(B2) Liver, kidney, dairy products, fortified Arboflabnosis No reports
cereals, Marmite up to
120 mg/day
Niacin(B3) Liver, kidney, rice, wheat, oatmeal, Pelagra >200
Marmite mg/day
Pyrodixin(B6) Meat, fish, pulses, potatoes, nuts, Anemia-small 2–7 g/day
seeds, bananas, avocados, milk cell
Folate(Folic acid- Liver, kidneys, nuts and seeds, fortified Anemia-large
B9) breakfast cereals, fresh vegetables cell
Vitamin Liver, sardines, oysters, meat or animal Permicius
B12(Cobalamin) produce such as egg, cheese, milk
Biotin Liver, egg yolk, yeast, cereals, soy Very rare No reports
flour up to
Panthotonic Whole grains, legumes, animal Very rare
acid(B5) products 10 mg/day
Vitamin Fresh fruit and vegetables, especially Scurvey 5–10 g/day
C(ascorbic acid) spinach, potatoes, broccoli, tomatoes,
strawberries.
Table.6: Water soluble vitamins and their functions
Vitamins Function
Thiamin  Important for energy metabolism and is part of the coenzyme thiamine
diphosphate (TDP).
 The development and maintenance of the nervous system is also
dependent on thiamin.
Riboflavi  Like thiamine, plays a vital part during energy production from fat,
n carbohydrates, and protein.
 As the coenzymes flavin mononucleotide and flavin adenine Dino
nucleotide, riboflavin is part of the electron transport chain.
Niacin –  They are the coenzymes of niacin, which play a central role in the
NAD and metabolism of glucose, fat, and alcohol.
NAFP –  Unlike the other B vitamins, the liver is able to synthesize niacin from
tryptophan.
Vitamin  Have many vital functions within the body, which are facilitated via
B6 numerous enzyme systems.
 Vitamin B6 is important for a healthy immune system through the
production of white blood cells.
 It also converts tryptophan to niacin and is involved in transamination (the
synthesis of amino acids).
 Vitamin B6plays important roles in energy production through glycogen
breakdown and gluconeogenesis.
Folate,  Is vital during fetal development.
also  Folate is essential for growth and development during cell division and
known as DNA synthesis.
folic acid  It is also important in the maturation of red blood cells and tissue repair.
or folacin  Hence, folate is important in the prevention of anaemia.
Vitamin  Is vital for folate metabolism.
B12  It is also essential for growth and development of tissues and for a healthy
cardiovascular system. In the nervous system, vitamin B12 helps to
maintain the myelin sheath that protects nerves.
 It also helps fatty acids to enter the Krebs cycle.
Biotin  It is a cofactor for many enzymes and is important in carbohydrate, fat,
and protein metabolism.
 It is also involved in fatty acid breakdown and synthesis including
gluconeogenesis
Pantothe  It stimulates growth and is part of coenzyme A (CoA).
nic acid  CoA helps to circulate acetate and other molecules through the glucose,
fatty acid, and energy metabolism pathways.
Pantothe  It stimulates growth and is part of coenzyme A (CoA).
nic acid  CoA helps to circulate acetate and other molecules through the glucose,
fatty acid, and energy metabolism pathways.

Table.7: Fat soluble vitamins

Vitami Food sources Deficiency Toxicity
n
A Liver, dairy products, oily fish β-carotene: >100×RN
carrots, apricots, dark green leafy vegetables
D Egg yolk, oily fish, fortified milk and butter; Osteomalacia >150
sunlight is the best source (adults)Rickets ng/ml
(children) (plasma)
E Vegetable oils Myopathies,neuropathi
es, liver necrosis
K Green vegetables such as kale, spinach, parsley, Vitamin K deficiency
cabbage, broccoli bleeding (VKDB)
RNI Reference nutrient intake
.
 Dietary sources
The main sources of retinol are butter, eggs, milk, liver of beef, pork, chicken, fishes. Carotene is
contained in many plant foods. Various dark green and yellow vegetables and pigmented fruits,
such as mangoes, papayas and tomatoes, and pumpkins contain useful quantities of carotene.
Carrots and red palm oil are rich sources of carotene. Yellow maize is the only cereal that
contains carotene. Most people in developing countries rely mainly on carotene for their supply
of vitamin A. When the diet is entirely of plant origin, larger amounts of carotene are required
because the conversion from carotene to Vitamin A is not very efficient.

Vitamin A is soluble only in fat. It is absorbed in the wall of the intestine. It is poorly utilized
when the diet has a low-fat content. Intestinal diseases such as dysentery and intestinal parasites
limit the absorption of vitamin A. Bile salts are also essential for the absorption of vitamin A.
Lactating mothers need 50% more than normal adults, and children and infants need less vitamin
A than adults. Excess vitamin A is stored in the liver, and the body can utilize it upon demand.

The five nutrient groups can be assigned to three functional categories based on their body
function:
1. Nutrients that primarily provide us with calories to meet energy needs (Carbohydrates
and Lipids)
2. Nutrients that are important for growth, development and maintenance (Proteins)
3. Nutrients that act to keep body remain healthy and functions normally (vitamins and
minerals)
 Fig and video about groups of food

1.3 Identifying and describing origin and composition of food stuffs

Most food has its origin in plants. Some food is obtained directly from plants; but even animals
that are used as food sources are raised by feeding them food derived from plants. Cereal grain is
a staple food that provides more food energy worldwide than any other type of crop. Corn
(maize), wheat, and rice – in all of their varieties – account for 87% of all grain production
worldwide.

1.3.1 Plant source food stuff

Many plants and plant parts are eaten as food and around 2,000 plant species which are
cultivated for food. In fact, the majority of foods consumed by human beings are seed-based
foods. These include:
  Edible seeds include cereals (corn, wheat, rice,), legumes (beans, peas, lentils,) and nuts.
 Oilseeds are often pressed to produce rich oils - sunflower, flaxseed and oil sesame.
 Fruits are the ripened ovaries of plants. Some botanical fruits, such
as tomatoes, pumpkins, and eggplants, are eaten as vegetables.
 Vegetables (root vegetables; potatoes and carrots, bulbs; onion family, leaf vegetables:
spinach and lettuce, stem vegetables : bamboo shoots and asparagus, and inflorescence
vegetables :globe artichokes and broccoli and other vegetables such as cabbage or
cauliflower).
1.3.2 Animal source food stuffs

Animals are used as food either directly or indirectly by the products they produce. Meat is an
example of a direct product taken from an animal, which comes from muscle systems or from
organs. Food products produced by animals include:

 Milk produced by mammary glands, which in many cultures is drunk or processed

into dairy products (cheese, butter, etc.).
 birds and other animals lay eggs, which are often eaten, and;
 bees produce honey, reduced nectar from flowers, which is a popular sweetener in many
cultures.

1.3.3 Others source food stuffs

Some foods not from animal or plant sources include various edible fungi,
especially mushrooms. Fungi and ambient bacteria are used in the preparation
of fermented and pickled foods like leavened bread, alcoholic drinks, cheese and yogurt. Another
example is blue-green algae such as Spirulina. Inorganic substances such as salt, baking soda

1.4 Identifying and explaining energy dense and nutrient dense food sources
1.4.1 Identify energy dense food sources

The energy density is defined as the energy content per gram of food. The high fat and low
moisture content of most foods makes energy density an important contributor to energy
regulation and overweight. Whilst the addition of fat and sugar increases palatability and taste,
they both contribute to the energy density of foods. In many developing countries where the
staples are cereal based or tubers, their energy density on cooking is very low. This is largely due
to a considerable absorption of water during the gelatinization of starch.

The energy density of foods can range from 0 (water) to 37 kJ/g (fat) (0—9 kcal/g). As energy
density is essentially dependent on the moisture and fat content, numerous low-calorie foods
available today are manufactured by altering either the moisture and/or the fat content. Low-
energy dense foods are made with considerable attention being paid to their palatability.

Foods that provide calories and low amount of nutrients are referred to as energy-Dense foods.
Nutrient-dense foods are easier to make them adequate and balanced diets than empty-calorie foods.
Majority of the naturally occurring fibrous foods tend to be high in nutrient density and lower in
energy-density while majority of the processed and fast foods are empty-calorie foods. Empty-calorie
foods are usually deficient of vitamins and minerals. High water content in the food item also
lowers energy density. Children can be provided energy-dense foods together with optimal provision
of nutrient-dense foods. Adults with high energy-demanding physical works such as ploughing may
consume energy-dense foods but complemented with nutrient-dense foods.
Table.8: Fat content and energy density of some common foods
Foods Fat content(gm) Energy density
(KCal/gm) (KJ/gm)
Soy flour 23.5 4.47 18.7
Wheat flour 2.0 3.24 13.6
Fresh pasta, raw 2.4 2.74 11.5
Fresh pasta, cooked 1.5 1.59 6.7
Easy cook rice, raw 3.6 3.83 16.0
Cheese and tomato pizza 10.3 2.77 11.6
Milk, full fat 3.9 0.66 2.8
Double cream 53.7 4.16 17.4
Cheddar cheese 34.9 4.16 17.4
Chicken eggs, raw 11.2 1.51 6.3
Peanuts, roasted 53.0 6.02 25.2
Potato crisps 34.2 5.3 22.2
 I. Protein source food

The protein requirements of humans are dependent on a number of factors. Some of these
include: gender, age, body weight and composition, energy intake and micronutrient
composition of the diet. The protein requirements of an individual represent the dietary
needs necessary to prevent losses of body protein and to accommodate, as appropriate, rates
of deposition for growth, pregnancy, and lactation.

When a diet is lacking in protein, the nitrogen lost in the urine and faeces amounts to
approximately 49mg N/kg body weight in adults. To this figure 5 mg N/kg body weight
must be added to accommodate losses in sweat, hair, skin, etc. The total nitrogen loss is
therefore 54 mg N/kg body weight when fed a protein-free diet. This is sometimes called
obligatory nitrogen loss and represents the inevitable loss of nitrogen (protein) when the
body is fed a protein-free diet.

Table.9: Estimates of amino acid requirements for infants and adults

Amino acids Infants (3- Pre-school children Adults(mg/kg/day)
4months (2 years (mg/kg/day
(mg/kg/day)
Histidine 28 ? 8-12
Isoleucine 70 31 10
Leucine 161 73 14
Lycsine 103 64 12
Methionine + cystine 58 28 13
Phenylalanine + tyrosine 125 69 14
Threonine 87 37 7
Tryptophan 17 12.5 3.5
Valine 93 38 10
Total essential amino acids 714 352 84
Adapted from Energy and Protein Requirements (FAO/WHO/UNU, 1985)

Protein is an essential nutrient, responsible for multiple functions in our body, including building
tissue, cells and muscle. For sporty individuals a daily dose of around 1g of protein per 1kg of
body weight is recommended. After exercise, protein is particularly important since muscles
need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of
exercise.

Proteins are made up of a collection of 20 amino acids. Of these, eight are classed as ‘essential’
and need to be sourced from food, while the other 12 are classed as ‘non-essential’ and can be
produced inside our body. ‘High-quality proteins’ such as eggs and meat fruits and offer more
muscle-building amino acids than other protein foods, so are considered more valuable sources
of protein.
 Good protein sources
 Eggs: King of food protein is the humble egg. A medium egg has around 6g of
protein of the highest biological value, meaning it comes complete with all 20
amino acids in the most digestible form.
 Milk and milk products: Dairy products are also protein sources that contain
bone-building calcium specially after processed in to Cheese, whey or yogurt.
 Meat: Meat is usually defined as the flesh (mainly muscles) and organs (for
example, liver and kidneys) of animals (mammals, reptiles and amphibians) and
birds (particularly poultry). Meat contains about 19 percent protein of excellent
quality and iron that is well absorbed.
 Fish and seafood: Fish and seafood are good sources of protein and are typically
low in fat.
 Soya bean: Eating soya protein foods such as tofu and soya-based drinks
will help post-recovery, plus they can help to lower cholesterol and reduce the
risk of heart disease.
 Beans, pea, chickpea, lentils are also good sources of protein.

II. Fat source foods

Fats contain a variety of fatty acids. Fats derived from land animals (e.g., butter and lard) usually
contain a high proportion of saturated fatty acids and are solid at room temperature. Fats derived
from vegetable products and marine animals (e.g., groundnut and cod-liver oils) contain more
unsaturated fatty acids; they are usually liquid at room temperature and are termed oils. The key
is focusing on the good fats (monounsaturated and polyunsaturated) and eliminating the bad fats
(trans and saturated fats).

A. Avocados: Avocados are high in fat. The most of the fat in an avocado is
monounsaturated, the heart-healthy kind that actually lowers bad cholesterol.

B. Olive Oil: Olive oil is commonly used in the Mediterranean diet (one of the most
recommended for a healthy lifestyle), and we’ve all heard that olive oil reduces the risk
of heart disease, blood pressure and certain types of cancer.

C. Nut Butter: Nut butters are another source of healthy fats, and peanut butter is just the
beginning-try almond or cashew butter if you’re feeling adventurous. All of these butters
boost protein and fiber intake.

D. Butter: consists mainly of the fat from milk and are with saturated fatty acid. It usually
contains about 82 percent fat, with a trace of protein and carbohydrate; the rest is water.
Butter is rich in vitamin A and has a small amount of vitamin D, but the content varies
with the time of year and the diet of the cow from which it was derived. Usually about
800 mg of retinol and 50 IU of vitamin D are present in 100 g of butter. Butter and
margarine are increasingly used in diets in developing countries as the use of bread
increases.

E. Fatty Fish:The term “fatty fish” may sound unappealing, but actually, these are
the healthiest and most delicious foods from the sea. Oily fish are full of omega-3 fatty
acids—good fats, unlike the bad saturated fat you find in most meats.

F. Oil seeds: Sesame (contain about 50 percent fat and 20 percent protein), Sunflower
seeds (contain about 36 percent oil (less than sesame), 23 percent protein), Red palm oil
and other oilseeds like pumpkin seeds, melon seeds, oyster nutand cottonseed.

G. Fatty meat:The amount of fat depends on the animal that the meat comes from and the
cut. The energy value of meat rises with the fat content. The fat in meat is fairly high in
its content of saturated fatty acids and cholesterol.

H. Vegetable oils: - are the cooking fats most commonly used in Africa, Asia and Latin
America, and there are many different kinds. Except for red palm oil, they have the
 disadvantage of containing no vitamins except vitamin E. They are mainly low in
saturated fatty acids.

III. Carbohydrate source of foods

What carbohydrates are exactly, and what carbohydrates do for your body. Here is a quick
overview of some useful information about carbohydrates:
 They are made up of carbon, hydrogen and oxygen to create a sugar molecule.
 The three most common forms of carbohydrates are sugars, fibers and starches.
 They are grouped into two categories: simple and complex.
 Simple carbohydrates are mainly made up of sugars like table sugar, fruit sugar or corn
sugar.
 Complex carbohydrates are foods made up of three or more linked sugars like bran,
potatoes, brown rice, peas and whole grain cereals.
 They are broken down and are turned into glucose to be used as a source of energy for
cells.
Carbohydrates are still useful to the body because they act as a source of energy, and with these
1.4.2 Nutrient dense food sources

Nutrient-dense foods are those foods that provide multiple nutrients in appropriate amounts relative
to calories. Nutrient-dense food contains sufficient amounts of vitamins, minerals and fibers.
Nutrient-dense foods comprises foods are without solid fats in the food or added to it; added sugars,
added refined starches, and added sodium. Nutrient-dense foods usually retain naturally occurring
components such as dietary fibers. All vegetables, fruits, whole grains, see foods, eggs, peas and
beans, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient-
dense foods when prepared without solid fats and sugars.

The choice of nutrient-dense or energy-dense foods depends on different factors such as age and
daily energy expenditure. At normal circumstances consumption of high nutrient-dense foods is
recommended for optimal nutritional and health status.

 Fibers sources food

Fiber is found in healthy, plant-based foods. It is not digested by the body and does not contain
nutrients. Yet, fiber is critical for healthy digestion and bowel function and can help to reduce the
risk of chronic disorders such as high blood pressure, cholesterol, diabetes and heart disease. In
the digestive tract, fiber forms a gel-like mass that bulks up food, facilitating digestion and
increasing nutrient absorption. Eg. Like legumes (lentils, peas and beans), whole grains, oat
meal, berries, nuts
 Legumes
Legumes are a family of vegetables that include lentils, peas, and beans. The recommend adding
of legumes to your daily diet for their nutritional benefits, as well as their high fiber content.
These nutrient-rich foods are also high in the minerals iron, magnesium and potassium, do not
contain cholesterol and are low in fat.
 Whole Grains
Whole grains are not refined and still contain their germ or bran layer. This means they have
high fiber content and nutrition. Whole-grains are made into breads, pastas and other foods.
Oatmeal
Oats are considered a power-food because they are high in dietary fiber and other nutrients; Oats
have a low glycemic index, which means they slow the absorption of sugar from the digestive
tract into the blood. This can help to keep energy steady and reduce excess hunger. Oats are
popularly eaten as porridge and are also made into bread, cookies, and other baked foods.
 Berries
Berries and other fruits are high in fiber content. Eating fruit helps to add both soluble and
insoluble fiber for better blood sugar balance and lower blood cholesterol. Berries are among
other kinds of fruit that have the highest fiber content.
 Nuts
Nuts and seeds are also good natural sources of dietary fiber. Seeds such as sunflower seeds,
pumpkin seeds and flaxseed are also high in fiber and other essential nutrients.
Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you
avoid hemorrhoids. Fiber helps you lose weight, and it helps lower bloodcholesterol."
Self-check 1

Name…………………………………………… ID………………………… Date…….

Directions: Answer all the questions listed below. Illustrations may be necessary to aid some
explanations/answers.
Test 1:Short Answer Questions
1. What is the different food and nutrition? (3pts)
2. What is agricultural food diversification mean? (3pts)
3. What is agricultural food security mean? (3pts)
4. Describe the six food groups? (4pts)
5. What is the importance of carbohydrate? (2pts)
6. Describe the different sources of minerals and vitamins? (4pts)
7. Mention some of fat source foods? (3pts)
8. Mention some of carbohydrate source foods? (3pts)
9. Mention some Fibers sources food? (2pts)
10. Describe estimates of amino acid requirements for infants and adults? (3pt)

Note: Satisfactory points =25 and above Unsatisfactory =below 25 points

You can ask your teacher for the copy of your answer.