Nutrition and Health
NUTD 141
HEALTH
"A state of complete physical, mental, and
social
well-being and not merely
the absence of disease or infirmity."
WHAT ARE THE
FACTORS
AFFECTING
HEALTH?
FACTORS AFFECTING HEALTH
Genetic characteristics
Age
Life style (physical activity, smoking, alcohol
consumption)
Environmental factors (living conditions, sanitation and
hygiene ...)
Stress
Social and cultural factors
Nutritional status
WHAT IS NUTRITION?
Nutrition is the intake of food, considered
in relation to the body’s dietary needs in
order to protect and promote health and to
increase the life quality.
Pregnancy
Infants
Childhood
Adolescent
Adulthood
Elderly
BALANCED DIET
A balanced diet means
getting the right types
and amounts of foods
and drinks to supply
nutrition and energy
for maintaining body
cells, tissues, and
organs, and for
supporting normal
growth and
development.
Six Classes of Nutrients
1. Carbohydrates
2. Lipids (includes fat)
3. Proteins
4. Vitamins
5. Minerals
6. Water
Why Is Nutrition Important?
Nutrition can prevent disease.
Diseases caused by nutrient deficiency: scurvy, goiter,
rickets
Diseases influenced by nutrition:
chronic diseases such as heart disease, diabetes
Diseases in which nutrition plays a role: osteoarthritis,
osteoporosis
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HEALTHY EATING
A food group is a collection of foods that share similar
nutritional properties or biological classifications.
FOOD GROUPS
1 Fruit and vegetables
2 Meat, fish, eggs, pulses
and other non-dairy sources of protein
3 Milk and dairy products
Grains (Bread, rice,
4 potatoes, pasta and other
starchy foods)
5
The fifth food group is ‘Foods and drinks high in fat
and/or sugar’
Moderate consumption is adviced for this group,
THEREFORE, this food group is usually not included in general
healthy recommendations: e.g. ‘food plate’
1 Fruit and vegetables
All edible parts in plants are usually
classified as fruit and vegetables.
Majority constituent of fruit and vegetables
is water.
They are rich in vitamins, minerals and fibre.
Antioxidant vitamins and minerals are important for
removing toxins from the body.
Vitamins A, E and C are antioxidant vitamins.
They have potential in reducing damage to body cells and the
effect of some toxins (or damaging materials)
Recommendations for F&Vs
Consume at least 5 portions a day.
Eat at least one dark green (e.g. spinach, broccoli, lettuce),
and one orange vegetable/fruit each day (e.g. orange, lemon)
** Rich in beta-carotene and folate
Eat at least one red fruit/ vegetable a day (e.g. tomato, red
pepper).
Recommendations for F&Vs
Have vegetables and fruit more often than juice
Increased fibre in the whole food
Increases satiety
Portions of Fruit and Vegetables
Try to consume a fist size or a handful of fruit.
2 handfuls of vegetables.
2 Meat, eggs, pulses and
other non-dairy sources of protein
This food group includes:
Meat, poultry, turkey
Fish and shellfish
Beef, pork and lamb
Eggs
Pulses (beans , peas, lentils ...)
Nuts (walnuts, hazelnuts, peanuts...)
Meat, eggs, pulses and other non-dairy sources of protein
The main nutrients derived from this group:
Protein
Iron, zinc, phosphorus, magnesium
Vitamins B6, B12, B1 and vitamin A
Fibre (only legumes and nuts)
Meat Alternatives:
Have meat alternatives such as beans, lentils and tofu often
Lower in saturated fat
Higher in fibre and folate (legumes) which increase satiety
Higher in unsaturated fats (nuts, seeds) which promote
cardiovascular health
Specific Recommendations
Try to choose white lean meat (poultry- chicken, turkey) and
fish instead of fatty red meat
Try to consume 2 portions of fish a week!.
One should be oily fish (salmon, mackerel etc.).
Try to choose healthier cooking methods like grilling,
cooking in the oven instead of frying.
Specific Recommendations
Fish:
Eat at least two servings of fish each week (300
gr/week).
Reduces the risk of cardiovascular disease
Good sources of omega-3 unsaturated fats
Tuna, herring, salmon, rainbow trout, mackerel and
sardines, char
Ways to increase protein quality
This is especially important for non-meat eaters (e.g.
vegans/ semi-vegans)
Mix legumes with grains
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Portion sizes
Portion size for meat is the size of ‘a palm’ or the ‘playing cards’
3 Milk and dairy products
Dairy foods are made of milk (usually cow’s milk, but can
be from other animals like goats or sheep).
Milk, yoghurt, ayran
Cheese (e.g., cheddar)
Foods that made of milk or milk powder
Milk and dairy products
Foods in this food group rich in:
Protein
Fat
Calcium
Phosphorus
Vitamin B2 (riboflavin)
Vitamin B12
Individuals from all the age groups need to consume
milk and dairy products regularly on a daily basis.
Milk and dairy products
Milk and dairy products are the richest sources of
calcium required for healthy bone and tooth
development
Calcium plays an important
role in the development of
bones and teeth
Specific Recommendations
Milk and Alternatives:
Select lower fat milk alternatives
Drink skimmed or semi-skimmed milk
Source of vitamin D
Provides all of the nutrients of whole milk (protein, calcium,
vitamin A, B6, B12, D, magnesium, zinc) without the saturated
fat and less calories
Specific Recommendations
Do not throw away yoghurt’s water as it is rich in
riboflavin (vitamin B2).
Portion sizes
One portion:
A glass of milk (200 cc) or yoghurt
2 match box sized slices of cheese
Grains (Bread, rice,
4 potatoes, pasta and other
starchy foods)
Foods that are made of wheat, rice, corn, rye and oats are
included in this group:
Bread (wholemeal, white, oatmeal, rye ...)
Rice, bulgur
Pasta
Potatoes
Noodles
Oats
These are all from plants and form a staple part of the diet for
people all over the world.
Grains (Bread, rice,
4 potatoes, pasta and other
starchy foods)
Can you name a few of the‘gluten – free’ grains???
Amaranth
Millet
Quinoa
Buckwheat
Grains (Bread, rice, potatoes, pasta and
other starchy foods)
Foods in this group are rich in:
Carbohydrate (starch, fibre)
Vitamins
Minerals
Grains (Bread, rice, potatoes, pasta and
other starchy foods)
This food group is especially rich in B group vitamins
(except vitamin B12)
***They are the most important source of vitamin B1
(thiamin)
***These vitamins are usually found in the outer shell of
grains- so refined grains contain lesser amounts of B
group vitamins
Recommendations for daily intake
Make at least half of your grain products whole
grain each day
Reduce risk of cardiovascular disease
Increased consumption of vitamins
Increased consumption of fibre
Increased satiety
The plate models show the recommended balance
of foods in the diet.
It is important to balance out your meals.
Try to include all food groups on your plate or try to
consume all food groups throughout the day.
Try to have ½ of your plate from cooked vegetables or salad,
¼ of your plate from meat or alternatives and ¼ from grains.
Have fruits as snacks in between meals.
A nutritious diet has 5 characteristics
Adequacy: foods provide enough of each nutrient,
fibre, & energy
Balance: not choosing one food/nutrient over another
Calorie control: eating enough to maintain a healthy
weight
Moderation: Foods high in fat, salt, or sugar can be
eaten as part of a healthy diet if not eaten to excess.
Variety: necessary in order to get all the nutrients one
requires.
Which one is a better example for a balanced breakfast?
Cut down on saturated fat and sugar
Specific Recommendations
Select foods prepared with little or no added fat,
sugar or salt
Fewer calories
Less saturated fat
Less salt/sodium
Reduces the risk of overweight/obesity, cardiovascular
disease and hypertension
5. Try to eat less salt
Himalayan salt or sea salt !
Less processed
Higher mineral content
Get active and try to be at
a healthy weight
cc Image by iphonepcis.
Don’t skip breakfast
