Nutrition

By Catherine
Kabutu-Njekwa
 What is nutrition

 “Nutrition is the combination of processes by which the living organism

receives and utilizes the materials (food) necessary for the
maintenance of its bodily processes and for the growth and renewal of
its organ systems” (Weinstein, E & Rosen, E. 2003:68).

 Most people relate nutrition to the foods we eat and its nutrient
content.

 According to Weinstein, E & Rosen, E (2003:68) good nutrition refers to

the acquisition and utilization of food, food products, and supplements
for the purpose of achieving and maintaining optimal health, growth,
and development.
Six Classes of Nutrition
Carbohydrates Functions

 Provide a major source of fuel

or energy for the body.

Examples of foods rich in

carbohydrates
 can be obtained from diet
rich in grains or starches like
bread, pasta, rice, potatoes,
or cereal,
Six Classes of Nutrition Cont……

2. Fats or Lipids Functions

 Provide building materials for

cell membranes and other
tissues, aids in blood clotting.
 Provide energy (1 gram = 9
calories)

Examples of foods rich in Lipids

 Saturated fat is mostly found in

foods of animal origin such as
meat, whole milk, butter, and
cheese.
Six Classes of Nutrition Cont……
3. Proteins Functions

 They are building blocks of all cells of the body,

they are an essential nutrient.
 Used to build tissue
 Used to repair worn-out tissue
 Some hormones, such as growth hormone are
made from amino acids.
 Proteins are partially responsible maintaining
proper fluid balance in the body.
 They can be used for energy if not enough
carbohydrates and fats are available. However,
they are not an ideal source of energy.

Foods rich in proteins

 Meat products, fish, grains, legumes, seeds, nuts,
etc
Six Classes of Nutrition Cont…..

4. Vitamins 2 Classes

1. water soluble vitamins that

include the set of B vitamins
and vitamin C
2. Fat soluble vitamins that
include vitamins A, D, E, and
K which are readily stored in
the body.
Six Classes of Nutrition Cont….

4. Vitamins Functions

 Some assist in growth and

maintenance by working along
with enzymes.
 Others play an active role in
supporting the immune system
 They also regulate energy
metabolism and maintenance
in most body systems

Foods rich in vitamins

 Fruits and vegetables
Six Classes of Nutrition Cont…..

5. Minerals
 Examples of macro minerals
include calcium, phosphorus,
potassium, sulfur, sodium,
chloride, and magnesium.
 Micro minerals, or trace
minerals are required in smaller
amounts and these include
iron, iodine, fluoride, zinc,
selenium, copper, cobalt,
chromium, manganese, and
molybdenum.
5. Minerals Cont……

Functions
 Muscle contraction and relaxation
 Water and electrolyte balance
 Metabolism and growth of the body
 The manufacturing of genetic chemicals such as DNA
Balanced Diet

 Eating foods from all the food

groups daily is the best
insurance that an individual is
obtaining all the needed
minerals.
6. Water

 The body weight consists of

approximately 60% water.
 Bones contains about 20%
water
 The brain tissue is about 75%
water
Functions of Water

 To digest and absorb nutrients

 Regulate body temperature
 Lubricate joints
 Remove waste products
 Transport oxygen and nutrients
 Build and repair cells
Drinks

Soda Contents/Effects

 Soda contains high levels of

caffeine and sugar which
increase the likelihood of
being affected with high
blood pressure.
Drinks Cont……

Natural Fruit Juices Contents

 Contains nutrients and vitamins.

 Need to drink in moderation.
Food Guide Pyramid

 As your body grows, it is

essential to look after
it by eating nutritious
food with the
appropriate quantities
of portions.
How to eat healthier

 Eat regular meals at the right time.

 Breakfast is the most important meal of the day.
 Eat a balanced diet, foods from all classes indicated above. Fruits
and vegetables protect the body from diseases. Eat more of fruits
and vegetables and less of fatty foods.
 Drink water instead of fizzy drinks.
Eating Disorders

 The most severe eating disorders are anorexia nervosa and bulimia
nervosa.

 Anorexia nervosa is self-imposed starvation related to a severely

distorted body image.

 Bulimia nervosa is characterized by frequent episodes of consuming

large amounts of food (binge eating) at a single sitting followed by self
induced vomiting, use of laxatives (purging), and/or excessive exercise
to avoid weight gain.

Source: Tutorial Letter HEC101V/501/3/2015

Weinstein, E & Rosen, E. 2003: 65 - 81
Case Study

 Suppose you are the Rugby coach of the first Team at Masika High
school, consisting of 15 players. Your team has recently qualified for
the semi-finals and you are certain that it will be successful to reach
the finals. This means that they will play one game in the morning for
semi-finals and one in the afternoon for finals. The final match for this
year will be held at another school which is 200 kilometres away
from Masika Primary school. You will be departing from your school
early in the morning after eating breakfast and arrive back to
school in the evening, the same day. As a team coach, you know
that your team will need healthy breakfast in the morning before
departure for the games to increase their energy levels.
Questions
1. Discuss the type of break-fast that is relevant to the rugby players in
the morning before departure to the match and explain why? (10)

2. The players have a tendency of buying unhealthy food whenever

they go out for matches. You are aware that these foods are not the
best choice for their health. Discuss the two things that you would do
to influence the players to make a good choice of foods that will
benefit them and enhance their capability to play and win the game.
(10)
3. Design a nutrition menu for the team that includes a variety of
healthy foods. Ensure that your choice of food is healthy. Remember
to include fluids in your menu. (10)

Total Marks (30)

Thank you and the best of luck to you all.

By Catherine Kabutu-Njekwa