FOOD

 Definition
 It is a 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.
 PHYSIOLOGICAL FUNCTION OF
 FOOD
The physiological functions of food can be further sub divided as
follows:
 Energy giving
 Body building
 Regulatory
 Protective functions of food
 Energy Giving
 The body needs a constant supply of energy to carry out the
involuntary processes of which we are not even aware, like,
respiration, circulation of blood etc. which are essential for
continuance of life.
 Energy is also required to carry out voluntary activities like
professional, household and recreational activities, which every
human being indulges in like, jumping, walking, and playing etc.
 Besides this, some amount of energy is also required to convert
the ingested food into usable nutrients in the body and the heat
released during this process helps to keep the body warm.
 Energy is mainly provided to our body through carbohydrates
and fats in the food.
 Rich sources of carbohydrates are cereals, sugar, jaggery,
potatoes, honey etc.
 Good sources of fats include ghee, oil, nuts etc.
 A major part of our daily diet is constituted by these energy-rich
food materials.
 Body building
 The foods we eat become a part of us.
 Thus one of the most important functions of food is that of
building the body.
 A newborn baby weighing about 3-3.5 kg can grow to its
potential adult size of 55-70 kg, if right kind and amount of
foods are consumed from birth to adulthood.
 In adult life, the food eaten each day helps to maintain the
structure of the adult body, and to replace worn out cells of the
body.
 Building of new tissues is very important particularly for the
growing children and pregnant women.
 There is also a continuous breakdown of old tissues and building
up of new tissues going on in our body at all ages irrespective of
the apparent growth, thus maintaining a need for body building
nutrients.
 For the body building purposes, the major nutrients utilized are
proteins and minerals.
 Proteins are mainly provided through milk and milk products,
meat, fish, poultry, nuts, soyabean, pulses etc.
 Regulatory function
 Food helps to regulate the activities of the body.
 It includes regulation of such varied activities as beating of heart,
maintenance of body temperature, muscle contraction, control of
water balance, clotting of blood, removal of waste products from
the body etc.
 For any of these processes, one or the other nutrients is
responsible.
 For example, B group vitamins are an integral part of the
enzymes that are responsible for metabolizing food and thus
release energy.
 Vitamin K is an essential factor in clotting of blood.
 Protective function
 Apart from regulating our body processes, food also protects us
from various infections, diseases, and injuries.
 For example, consumption of vitamin A and vitamin C rich food
help in building resistance in the body to fight against invading
organism.
 The main nutrients which perform these functions include
proteins, vitamins, minerals, water and roughage.
 Although some of these nutrients are required by the body in very
small amounts, yet it is very important for them to be present in
our daily diets.
 The major sources of these protective and regulatory nutrients are
green leafy vegetables, milk, fresh fruits and vegetables, fish etc.
 Psychological Function of Food
 The second major function of food is the psychological function.
 Food must also satisfy certain emotional needs.
 These include sense of security, love and attention.
 Everyone grows in a particular culture with its own unique food
habits of that culture and region.
 The person begins to associate the food habits and foods
commonly consumed by him, as it gives him a sense of security
and satiety.
 The foods daily eaten by us, gives us more mental satisfaction,
even a nutritionally balanced meal may not be satisfying to the
individual, if it is unfamiliar or distasteful to him/her.
 In a friendly gathering, one may try unfamiliar foods and thus
enlarge our food experiences.
 During the course of time and repeated experience, strange
foods become familiar and new tastes are formed.
 These new taste that are developed should again be satisfying to
the mind.
 For example, a person accustomed to traditional Indian cuisine,
takes time to adjust to Chinese or western dishes, but feels
mentally satisfied at the sight of familiar foods.
 Social Function of Food
 Food and eating has significant social meaning.
 Sharing food with any person implies social acceptance. When
you share a meal with anyone else, you are expressing your
acceptance of friendship and respect for that person.
 Earlier only persons enjoying equal status in society used to eat
together. A person would never share a meal with someone
inferior to him in social terms.
 Food is also a symbol of our social life
 Food is a medium through which we express our happiness.
 For example, feasts are given at specific states of life, such as
birth, birthday, marriage etc.
 Sweets are also distributed and exchanged to mark certain
auspicious occasion like festivals.
 Food is the common link in a meeting, party or get-to-gather that
attracts people to come to such social gatherings.
 Refreshment served even at official meetings creates a relaxed
atmosphere, where people can exchange their views.
 The menu for such get-to-gather should bring the people
together, rather than divide them.
 Foods help to strengthen mutual friendship.
BASIC FIVE FOOD GROUPS AND
FOOD PYRAMID
•Cereals: Consume Adequately
•Examples: bread, rice, pasta, oats, and quinoa.
•Benefits: A good source of energy, carbohydrates, fiber, and
essential nutrients like B vitamins and iron.
•Whole grains are particularly beneficial.

•Pulses and Legumes :Consume Adequately

•Examples :green gram ,Bengal gram ,black gram ,Dhal, soybean
•Benefits: A good source of protein ,calcium ,fiber ,and essential
nutrients like B vitamins and other minerals
•Milk &Meat products: Eat Moderately
•Examples: meat, poultry, fish, eggs, Milk, Cheese
•Benefits: Essential for building and repairing tissues, making
enzymes and hormones, and supporting overall growth and
development. Provides important nutrients like protein, iron, and
zinc.
•Vegetables: Eat Liberally
•Green leafy vegetable
•Example: spinach ,Lettuce ,cabbage ,drumstick leaves….
•Other vegetable
•Example: Beans ,pumpkin ,ladies finger ,snake gourd……
•Root Vegetable
•Examples: carrots, beetroot, potato
•Benefits: Rich in vitamins (such as vitamin A and K), minerals,
fiber, and phytonutrients
•Fruits: Eat liberally
•Examples: apples, bananas, berries, oranges, melons, and grapes.
•Benefits: Provide essential vitamins (like vitamin C), minerals, fiber,
and antioxidants.

•Fats and sugars: Eat Sparingly

•Example: sugar ,Honey ,Jaggery, oils and oilseeds
•Main source of energy and fat
EAT WELL PLATE /MY PLATE
THIS IS HOW YOUR PLATE
SHOULD LOOK

• Cereals -250 g

• Pulses ,Eggs, Flesh foods -85 g

• Vegetables- 400 g

• Fruits- 100 g

• Nuts &Seeds- 35 g

• Fats &Oils- 27 g

• Milk/Curd =300 ml
 The eat well plate highlights the different types of food that
makeup our diet and shows the proportions we should eat
them in to have a well balanced and healthy diet.
 The plate encourages to eat many different healthy foods to help
develop a healthy eating pattern and maintain health.
 BALANCED DIET

 Balanced diet is one which contains different types of foods

in such quantities and proportions so that the need for
calories ,proteins ,minerals ,vitamins and other nutrients
is adequately met and a small provision is made extra
nutrients to withstand short duration of leanness and it
covers energy expenditure and for tissue
maintenance ,repair and growth.
 A balanced diet should provide around 60-70 percent calories
from CHO ,10-12 percent from protein and 20-25 percent
of calories from fat
 Balanced diet meets
 Nutritional requirement
 Provides phytochemicals
 Prevents degenerative disease
 Improves immunity
 Helps in coping up stress
 Prolongs productive life
 Improves longevity
 Nutrition is the science of foods, the nutrients
and other substances therein ,their
action ,interaction ,and balance in relationship
to health and disease.
 What are Nutrients?

 Nutrients are substances required by the body to sustain

basic functions and are optimally obtained by eating a
balanced diet.

 These nutrients are divided into two categories:

 Macronutrients, which are required by the body in large amounts.

Greater than 100 mg/day

 Micronutrients, which are required by the body in small amounts.

Less than 100 mg/day
• Macronutrients provide energy to a living being for the function of
the metabolic system.
• They provide massive energy .
• Macronutrients include fats, proteins, and carbohydrates.
• Micronutrient provides essential components for metabolism to
be carried out.
• They also build and repair damaged tissues in order to control the
body process.
• Micronutrients include vitamins and minerals etc.
 MACRO NUTRIENTS
 A) CARBOHYDRATES
 Carbohydrates are a type of macronutrient found in many foods
and beverages.
 Most carbs occur naturally in plant-based foods, such as grains.
 Food manufacturers also add carbs to processed foods in the
form of starch or added sugar.
 Common sources of naturally occurring carbohydrates include:
• Grains
• Fruits
• Vegetables
• Milk
• Nuts
• Seeds
 TYPES OF CARBOHYDRATES

 There are three main types of carbohydrates:

• Sugar- Sugar is the simplest form of carbohydrate.
• It occurs naturally in some foods, including fruits, vegetables,
milk and milk products.
• Types of sugar include fruit sugar (fructose), table sugar
(sucrose) and milk sugar (lactose).
• Added sugars can be found in many foods, such as cookies,
sugary drinks and candy.
• Starch. Starch is a complex carbohydrate.
• This means it is made of many sugar units bonded together.
• Starch occurs naturally in vegetables, grains, and cooked dry
beans and peas.
• Fiber. Fiber also is a complex carbohydrate.
• It occurs naturally in fruits, vegetables, whole grains, and cooked
dry beans and peas.
 FUNCTIONS OF CARBOHYDRATES
 SOURCE OF ENERGY
 Supply energy to body in the form of glucose
 This glucose is utilised by our body cells
 1 gm CHO gives 4 Kcal

 ENERGY STORAGE
 Excess energy stored in the form of glycogen
 This glycogen can broken-down to form glucose whenever there
is limited supply of glucose in the body.
 BUILDING MACROMOLECULES
 Glucose is essential building blocks of important macromolecules
such as RNA,DNA and ATP.

 SPARING PROTEIN
 In situation where there is not enough glucose to meet body's
needs, glucose synthesized form amino acids.
 The presence of adequate glucose basically spares the
breakdown of proteins from being used to make glucose needed
by the body.
 DEFICIENCY
 Deficiency will leads to headaches ,fatigue ,weakness, difficulty
to concentrate ,nausea ,constipation….

 Marasmus
 Commonly seen in children under the age of five years
 Wasting of tissue ,dry and loose skin
 Weakness
 Loss of muscle mass and subcutaneous fat
 Old man’s face or monkey’s face
 Poor growth
 B)PROTEINS
• Proteins are made up of amino acids and function as
hormones, enzymes, and an antibody in the immune system.
• Unlike carbs, proteins don’t serve as a direct source of energy,
but work like building blocks for other structures in the
body.
• The nutritional value of a protein is measured by the quantity of
essential amino acids that it contains, which varies depending on
the food source.
• 1 gm proteins gives 4 Kcal
 WHAT ARE AMINO ACIDS?
 The fundamental units of proteins are amino acids, the
polymerization of amino acids yields proteins.
 CLASSIFICATION OF AMINO ACIDS
 Essential Amino Acids:
 Amino acids which cannot be synthesized or produced by the
body and are required from food supplements are called
essential amino acids.
 There are 9 essential amino acids that include leucine,
isoleucine, histidine,,lysine,methionine,threonine, phenylalanine,
tryptophan, and valine.
 Non-Essential Amino Acids:
 Amino acids which are produced or synthesized by our bodies
and are not taken up as food supplements are called
nonessential amino acids.
 Conditional Amino Acids
 They needed during times of illness or stress
• Animal products, such as meat and fish, contain all of the
essential amino acids.
• Soy products, quinoa, and the seeds of a leafy green
called Amaranth also contain all of the essential amino
acids.
• Plant proteins usually lack at least one amino acid, so eating a
combination of different plant proteins throughout the day is
important for vegetarians and vegans.
• The recommended daily intake of protein is between 0.75 grams
and 1 gram per kilogram of your body weight.
 DISTRIBUTION OF PROTEIN IN
BODY
 Muscles : majority of the body's protein found in muscle
tissue including both skeletal muscle which is responsible
for movement and smooth muscle found in organs like
stomach
 Organs : proteins also abundant in organs like
liver ,kidneys ,heart ,lungs
 These organs rely on proteins for various functions including
metabolism ,circulation ,respiration …
 Blood -Blood plasma contains about 7-8% protein, mainly in the
form of albumin, globulins, and fibrinogen.
 Skin- The skin contains proteins like keratin, which is critical for
skin, hair, and nails.
 Bones- Collagen: The primary protein in bones, making up
about 30% of bone weight
 Enzymes: Catalyse biochemical reactions, essential for
metabolism and other cellular functions.
 Hormones: Proteins like insulin regulate various physiological
processes.
 Nervous System- Neurotransmitter Proteins: Proteins
involved in the synthesis, release, and reception of
neurotransmitters.
 CLASSIFICATION BASED ON STRUCTURE
 Fibrous protein are single repetitive structure assembled into
threads
 Eg- Keratin in hair ,nails ,collagen in muscles
 Intermediate protein made-up of many strands of fibrous
protein
 Desmin found in muscles
 Globular proteins are spherical or globe-like proteins
 Eg- Haemoglobin
 CLASSIFICATION BASED ON COMPOSITION
 Simple proteins are composed entirely of amino acids.
 When these proteins are hydrolyzed, they yield only amino acids.
 Example -Albumins, Globulins in blood.
 Conjugated proteins consist of protein combined with a non-
protein component.
 The prosthetic group can be a metal ion, a vitamin, a lipid, a
carbohydrate
 Example - Lipoproteins, Phosphoproteins,glycoprotein
 CLASSIFICATION BASED ON FUNCTIONS
 Proteins can classified based on functions like structural proteins
that they gives structure ,enzymes ,hormones ,muscle proteins
 FUNCTIONS OF PROTEIN

 Proteins provide support and shape to cells and tissues.

 Example: Collagen, which provides strength and structure to
connective tissues like skin, bone, and cartilage.
 Tissue Buildup and wound healing and maintenance of muscle
mass.
 In extreme conditions, proteins can be broken down to provide
energy.
 Proteins are part of many enzymes ,hormones ,antibodies in
body they perform many physiological process in body
 DEFICIENCY OF PROTEIN
 Muscle Wasting:
 Loss of muscle mass and strength.
 Hair, Skin, and Nail Problems:
 Brittle or thinning hair, hair loss, flaky skin, and ridged or
discolored nails.
 Impaired Immune Function:
 Increased susceptibility to infections and illnesses.
 Stunted Growth in Children:
 Reduced growth rate and developmental delays in children
 Kwashiorkor:
 A severe form of protein malnutrition, often seen in children in
developing countries.
 Pot belly is seen
 Moon face
 Edema
 C)FAT
• Fat is one of the three main macronutrients, along with the other
two: carbohydrate and protein.
• Fats molecules consist of primarily carbon and hydrogen atoms,
thus they are all hydrocarbon molecules
• Examples include cholesterol, phospholipids and triglycerides .
 Fats can be classified into two types saturated and
unsaturated fats
 Saturated Fats:
 Saturated fats have no double bonds between the carbon
atoms in their fatty acid chains.
 Typically solid at room temperature.
 Sources Animal fats (butter, lard, beef fat), Dairy products
(cheese, whole milk, cream) ,Processed and fried foods.
 LDL Cholesterol: Saturated fats can raise the level of LDL (low-
density lipoprotein) cholesterol in the blood, which is associated
with an increased risk of heart disease and stroke.
 Unsaturated Fats
 Unsaturated fats have one or more double bonds in their fatty
acid chains.
 Usually liquid at room temperature.
 Sources: Found mainly in plant-based oils, nuts, seeds, and fish.
 Types of Unsaturated Fats:
 Monounsaturated Fats:
 Single Double Bond: Contain one double bond in the fatty
acid chain.
 Sources: Olive oil, canola oil, avocado, nuts (almonds,
peanuts), and seeds.
 Polyunsaturated Fats:
 Multiple Double Bonds: Contain more than one double
bond in the fatty acid chain.
 Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds,
chia seeds, walnuts, sunflower oil, and soybean oil.
 Health Implications:
 HDL Cholesterol: Unsaturated fats can help raise HDL (high-
density lipoprotein) cholesterol levels, which is beneficial for
heart health
 MICRONUTRIENTS
 VITAMINS
• Vitamins help build protein and help your cells multiply.
• They make collagen, which helps heal wounds, support blood
vessel walls, and promote healthy bones and teeth
• Vitamins keep your eyes, skin, lungs, digestive tract and
nervous system in good condition.
• They build your bones, protect your vision, and interact with
each other to help your body absorb the vitamins it needs to.
• They protect you against diseases.
 VITAMINS
 Vitamins can be classified into two types water soluble and
fat soluble
 Fat soluble vitamins ,they are soluble in fat and they require fat
for absorption.
 When there is deficiency of fat, fat soluble vitamin deficiency
also occur.
 They are get stored in body ,so excess level leads to toxicity
 Examples are vitamin A,D,E,K.
 Water soluble vitamins ,they are soluble in water
 Excess of these vitamins lost through urine ,so there is no
chances of toxicity
 Examples are vitamin B and vitamin C
 FAT SOLUBLE VITAMINS
 Vitamin A
 Sources – green leafy vegetables ,yellow orange colored fruits
and vegetables ,milk ,egg yolk ,liver.
 Vitamin D
 Also called sunshine vitamin , because UV rays from sunlight
strike the skin and trigger vitamin D synthesis.
 Sources- sunlight ,fatty fish, egg yolk ,milk (small quantities0)
 Vitamin E
 It is important for antioxidant activity
 Sources-nuts and seeds ,seed oil
 Vitamin K
 Vitamin K is essential for blood clotting ,helping wound to heal
 Sources- Dark green leafy vegetables
 WATER SOLUBLE
VITAMINS
 Vitamin B includes B1,B2,B3,B5,B6,B7,B9,B12.
 They are important for brain function ,cell metabolism
 Sources: Cereals ,milk ,eggs ,nuts and seeds ,pulses
 Vitamin C is important because of its antioxidant property
 Sources :Citrus fruits like orange ,lemon , grapefruit…
• Inflammation of the

tongue

• Mouth ulcers

• Painful swelling and

sores inside the

mouth

• Cracks in the corners

of the lip
SCURVY
 MINERALS
• Minerals are elements or components which are present in food
and are required by the body for developing and functioning
properly.
• The Minerals that the body requires are known as essential
Minerals and they can be broadly classified into two categories.
• They are macro and micro minerals
• Macro minerals –
sodium ,chloride ,potassium ,calcium ,phosphorus ,magnes
ium ,sulfar
• Micro minerals –
Iron ,zinc ,copper ,selenium ,manganese ,iodine ,chromium
,molybdnum
 Brazil Nuts
(Selenium rich
source)

Monosodium Glutamate
(Ajinomoto)
 BREAKFAST

 Breakfast is referred to as the first meal you have after the

fasting period of 9 – 10 hours (break the night fast).
 As you are beginning it is advisable to add nutrient-rich foods.
 WHY BREAKFAST IS SO

IMPORTANT?
The first and foremost thing about breakfast is that it provides our
body with the much- needed fuel and energy after an overnight of
fasting.
 This is exactly why this meal is known as Breakfast i.e. breaking
the fast.
 If an individual is skipping his/ her breakfast, they are clearly
trying to kick start their day without any fuel.
 Imagine this as starting your car every morning without any petrol
in it.
 Generally, it is said that breakfast should be consumed within two
hours of waking up.
 Not only this, food that we consume as a part of our breakfast is
also the first source of calcium, iron and Vitamin B that our body
gets.
 Some very crucial proteins, fiber and nutrients are also supplied
to our body when we consume breakfast properly and within a
time frame of 2-3 hours after waking up.
 Studies have proven that people who skip breakfast not only fall
short of all these nutrients, vitamins and fiber; rather it is also
impossible for them to compensate for this loss irrespective of
the fact that they may be consuming very healthy food later in
the day.
 Why is breakfast necessary?
 Even while you are asleep, your body continues to work.
 The only difference is you will not have physical actions.
 As the body is functioning continually, your body might run out of
energy.
 This continuous process brings down the glucose level, so to
boost up the metabolism breakfast is necessary.
 Treating your body with breakfast will provide the essential
nutrients and minerals to start the day’s work.
 10 Reasons Why Breakfast is
Important
 1. It will boost the metabolism: Your breakfast sets the mood
for the rest of your day. Before skipping your breakfast
remember that your body is working overnight without any
intake.
 So, the metabolism processes will convert your breakfast into
energy.
 To wrap it up breakfast acts as an energy booster providing
the required energy for your body to work for the day.
 A good and healthy breakfast makes you physically active
throughout the day.
 2.It provides essential vitamins, minerals and nutrients:
For the proper function of your body, you need to provide your
body with the vitamins, minerals and nutrients
 3. It helps to control your weight: Skipping your breakfast
will not improve your processes to reduce your body weight.
 People who regularly intake breakfast are less prone to be
obese.
 Skipping breakfast can increase the body’s insulin response
which increases body weight.
 Having a healthy meal in the morning reduces your craving to
eat throughout the day.
 4. It balances the sugar level: A balance in sugar level is
important to avoid long term health issues and breakfast does it
perfectly.
 A balance in sugar levels keeps your body and brain healthy.
 5. It reduces the risk of illness: If you take your breakfast
regularly, then you are at a low risk to develop obesity and type 2
diabetes.
 Breakfast can also avoid cardiovascular diseases.
 Lack of morning food can bring in much deficiency that could lead
to serious health hazards. This can affect your immune system.
 6. It boosts the focus: A good start is to have a healthy breakfast.
Breakfast has a lot to set your morning mood.
 Your breakfast makes your tummy full for the day, so it increases
your concentration and boosts your focus, thus making your work
easy.
 7.t helps to control the junk food craving: Breakfast is
important to start your day.
 Consider, if you are skipping your breakfast then you will find an
alternative way to fulfil your craving then your hand will
automatically get on junk foods.
 Breakfast helps to maintain a healthy life and cut down the
cravings for junk food.
 8.It boosts muscle gain: Breakfast plays an important role in
gaining muscle gain.
 If you add protein-rich food to your breakfast it benefits in
gaining muscle strength.
 9.It will increase the overall health: What you intake for
breakfast defines your health.
 It is considered to intake food that will increase your metabolism
level, such as egg, an excellent source of protein.
 10.It gives way to a healthy life: Food is great and sweet
medicine..
 Your breakfast can keep you active and attentive throughout the
day.
 It makes you feel focused and it improves your memory power.
THANKYO
U
 Nutrition scavenger hunt – clues related to nutrition finding food items
and answering nutrition related questions.
 My plate
 Reel/post
 Food label detective