A.

Definition of terms:
1. Nutrition
- Nutrition is the result of the processes whereby the body takes in and uses food for growth, development, and the maintenance
of health. Nutrition has a role in determining a person's height and weight. Nutrition may also influence the body's ability to resist
disease, the duration of one's life, and one's physical and mental health.

2. Food
- Food is the material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth,
repair, and vital processes and to furnish energy; also: such material together with supplementary substances (as minerals,
vitamins, and condiments).

3. Hunger
- Hunger is an unpleasant or painful bodily experience induced by inadequate nutritional energy intake. When a person does not
consume enough calories (dietary energy) on a regular basis to live a normal, active, and healthy life, it becomes chronic.

4. Appetite
- Appetite refers to a person's urge to consume food. Hunger, on the other hand, is the body's biochemical response to a lack of
food. A person's appetite might exist even though their body does not display indications of hunger and vice versa. A person's
appetite might fluctuate owing to a variety of reasons, leading them to consume less or more than their bodies require.

5. Nutrients
- Nutrients are dietary molecules that all organisms require for energy production, growth, development, and reproduction.
Nutrients are digested and then broken down into their simplest components, which the organism may utilize.

6. Absorption
- Absorption is the process of absorbing or assimilating substances into cells or across the tissues and organs through diffusion or
osmosis, as in the absorption of nutrients by the digestive system, or absorption of drugs into the bloodstream

7. Digestion
- Digestion is the process of breaking down and chemically converting food so that it may be absorbed by an organism's cells and
utilized to sustain critical body processes.
- Digestion is the process of breaking down food and drink into smaller molecules like carbohydrates, proteins, fats, and vitamins.

8. Metabolism
- Metabolism is a word that refers to all chemical events that take place in order for cells and organisms to stay alive.
- The total chemical reactions that occur within each cell of a living creature and supply energy for critical functions as well as the
synthesis of new organic material is known as metabolism.

B. Classification of Nutrients and their functions

Nutrients are substances required by the body to perform its basic functions. Most nutrients must be obtained from our diet, since
the human body does not synthesize or produce them. Nutrients have one or more of three basic functions: they provide energy,
building and repairing body tissue, and/or regulate chemical processes in the body. These basic functions allow us to detect and
respond to environmental surroundings, move, excrete wastes, respire (breathe), grow, and reproduce.
Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Nutrients are digested and
then broken down into basic parts to be used by the organism. There are two main types of
nutrients, macronutrients and micronutrients. The three main categories of macronutrients include carbohydrate, protein, and
fat. The two types of micronutrients are vitamins and minerals, and these are extra molecules that cells need to make energy.
Macronutrients- ‘Macro’ means large; as their name suggests these are nutrients which people need to eat regularly and in a
fairly large amount. They include carbohydrates, fats, proteins, fibre and water. These substances are needed for the supply of
energy and growth, for metabolism and other body functions.

Carbohydrates (CHO), proteins, and fats (lipids) furnish energy. Proteins are also used to build and repair body tissues with the
help of vitamins and minerals. Vitamins, minerals, and water help regulate the various body processes such as circulation,
respiration, digestion, and elimination. Each nutrient is important, but none works alone. For example, carbohydrates, proteins,
and fats are necessary for energy, but to provide it, they need the help of vitamins, minerals, and water. Proteins are essential
for building and repairing body tissue, but without vitamins, minerals, and water, they are ineffective. Foods that contain
substantial amounts of nutrients are described as nutritious or nourishing.

1. Carbohydrates are molecules composed of carbon, hydrogen, and oxygen. Carbohydrates are referred to as energy-giving
foods. They provide energy in the form of calories that the body needs to be able to work, and to support other functions.

Carbohydrates are needed in large amounts by the body. Indeed, up to 65% of our energy comes from carbohydrates. They are
the body’s main source of fuel because they are easily converted into energy. This energy is usually in the form of glucose, which
all tissues and cells in our bodies readily use.

For the brain, kidneys, central nervous system and muscles to function properly, they need carbohydrates. These carbohydrates are
usually stored in the muscles and the liver, where they are later used for energy.

Carbohydrates are broadly classified into two groups based on their chemical structure: simple carbohydrates (often called
simple sugars) and complex carbohydrates, which include fiber, starch, and glycogen. Carbohydrates are a major fuel source for
all cells of the body, and certain cells, like cells of the central nervous system and red blood cells, rely solely on carbohydrates for
energy.
Carbohydrates: grains, dairy products, fruits, legumes, and starchy vegetables, like potatoes. Non-starchy vegetables, like
carrots, also contain carbohydrates, but in lesser quantities.

2. Proteins are large molecules composed of chains of amino acids, which are simple subunits made of carbon, oxygen, hydrogen,
and nitrogen. Food sources of proteins include meats, dairy products, seafood, and a variety of plant-based foods, like beans, nuts,
and seeds. The word protein comes from a Greek word meaning “of primary importance,” which is an apt description of these
macronutrients as they are also known as the “workhorses” of life. Proteins provide structure to bones, muscles, and skin, and
they play a role in conducting most of the chemical reactions occurring in the body. Scientists estimate that more than 100,000
different proteins exist within the human body. Proteins can also provide energy, though this is a relatively minor function, as
carbohydrates and fat are preferred energy sources.
About 10–35% of calories should come from protein. Proteins are needed in our diets for growth (especially important for
children, teens and pregnant women) and to improve immune functions. They also play an important role in making essential
hormones and enzymes, in tissue repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not
available.

Pregnant women need protein to build their bodies and that of the babies and placentas, to make extra blood and for fat storage.
Breastfeeding mothers need protein to make breastmilk.
Proteins: meat, dairy, legumes, nuts, seafood and eggs

3. Lipids also known as fats are also a family of molecules composed of carbon, hydrogen, and oxygen, but unlike
carbohydrates, they are insoluble in water. Lipids are found predominantly in butter, oils, meats, dairy products, nuts and seeds,
and in many processed foods. The three main types of lipids are triglycerides, phospholipids, and sterols. The main job of lipids is
to provide or store energy. In addition to energy storage, lipids serve as major components of cell membranes, surround and
protect organs, provide insulation to aid in temperature regulation, and regulate many other functions in the body.
Saturated fats are usually solid at cool temperatures. Eating too much saturated fat is not good for a person’s health, as it can
cause heart and blood vessel problems.

Unsaturated fats are usually liquid at room temperature. These types of fats are healthy fats. Examples include fats from fish, oil
seeds (sesame and sunflower), maize oil and ground nut oil and breastmilk.
Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood

4. Water-: Water does not contain carbon but is composed of two hydrogens and one oxygen per molecule of water. More than 60
percent of your total body weight is water. Without it, nothing could be transported in or out of the body, chemical reactions
would not occur, organs would not be cushioned, and body temperature would fluctuate widely. On average, an adult consumes
just over two liters of water per day from food and drink combined. Since water is so critical for life’s basic processes, we can
only survive a few days without it, making it one of the most vital nutrients.
Water is essential for life. We need water for a number of reasons:

 For the body to make cells and fluids such as tears, digestive juices and breastmilk
 For the body to make sweat for cooling itself
 For essential body processes — most take place in water
  For keeping the lining of the mouth, intestine, eyelids and lungs wet and healthy
 For the production of urine, which carries waste from the body.
Water: As a beverage and a component of many foods, especially vegetables and fruits.

Micronutrients- As their name indicates (‘micro’ means small) micronutrients are substances which people need in their diet in
only small amounts. It is nutrients required by the body in smaller amounts, but they’re still essential for carrying out bodily
functions. Micronutrients include all of the essential minerals and vitamins. In contrast to carbohydrates, lipids, and proteins,
micronutrients are not a source of energy, but they assist in the process of energy metabolism as cofactors or components of
enzymes (known as coenzymes). Enzymes are proteins that catalyze (or accelerate) chemical reactions in the body; they’re
involved in all aspects of body functions, including producing energy, digesting nutrients, and building macromolecules.

1. Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A, D, E
and K
Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin)
Grains and cereals are generally good sources of the B group vitamins and fibre
Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E
Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesised by gut bacteria

2. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.
Milk and dairy products are a good source of calcium and magnesium
Red meat is a good source of iron and zinc
Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine

D.Characteristics of Good Nutrients

-Most people find pleasure in eating. Eating allows one to connect with family and friends in pleasant surroundings. This
connection creates pleasant memories. Unfortunately, in social situations it is easy for one to make food choices that may not be
conducive to good health. What determines when one needs to eat? Does one wait until the body signals hunger or eat when one
sees food or when the clock says it is time?
-Hunger is the physiological need for food. Appetite is a psychological desire for food based on pleasant memories. When the
body signals hunger, that is the indication that there is a decrease in blood glucose that supplies the body with energy. If one
ignores the signal and hunger becomes intense, it is possible to make poor food choices. The choices one makes will determine
one’s nutrition status.
- A person who habitually chooses to eat, or not to eat, as a way of coping with life’s emotional struggles may be suffering from
an eating disorder. Once foods have been eaten, the body must process it before it can be used.
-Nutrition is the result of the processes whereby the body takes in and uses food for growth, development, and the maintenance of
health. These processes include digestion, absorption, and metabolism.
-One’s physical condition as determined by the diet is called nutritional status. Nutrition helps determine the height and weight
of an individual. Nutrition also can affect the body’s ability to resist disease, the length of one’s life, and the state of one’s
physical and mental well-being.
-Good nutrition enhances appearance and is commonly exemplified by shiny hair, clear skin, clear eyes, erect posture, alert
expressions, and firm flesh on well-developed bone structures.
-Good nutrition aids emotional adjustments, provides stamina, and promotes a healthy appetite. It also helps establish regular
sleep and elimination habits.
E.Individuals at risk from poor nutritional intake
-Teenagers may eat often but at unusual hours.
They may miss regularly scheduled meals, become
hungry, and satisfy their hunger with foods that
have low nutrient density such as potato chips,
cakes, soda, and candy. Foods with low nutrient
density provide an abundance of calories, but the
nutrients are primarily carbohydrates and fats and,
except for sodium, very limited amounts of
proteins, vitamins, and minerals.
-Teenagers are subject to peer pressure; that is,
they are easily influenced by the opinions of their
friends. If friends favor foods with low nutrient
density, it is difficult for a teenager to differ with
them. Crash diets, which unfortunately are common among teens, sometimes result in a form of malnutrition. This condition
occurs because some nutrients are eliminated from the diet when the types of foods eaten are severely restricted.
-Pregnancy increases a woman’s hunger and the need for certain nutrients, especially proteins, minerals, and vitamins.
-Pregnancy during adolescence requires extreme care in food selection. The young mother-to-be requires a diet that provides
sufficient nutrients for the developing fetus as well as for her own still-growing body.
-Many factors influence nutrition in the elderly. Depression, loneliness, lack of income, inability to shop, inability to prepare
meals, and the state of overall health can all lead to malnutrition.