NUTRITION

Presented by: Group 3

NUTRITION
- The substances that you take into your body as food
and the way that they influence your health.

- Two types: GOOD NUTRITION and POOR

NUTRITION
GOOD NUTRITION
- One of the keys to a healthy life
- Improved health by keeping a balanced diet
combined with regular physical activity
- Eat food that contain vitamins and minerals
- Fruits, vegetales, whole grains, and a source of
protein
POOR NUTRITION
- May cause gain weight, have bone problems and develop
nutritional deficiencies

- May increase risk of heart disease, diabetes, and certain

forms of cancer.
GO, GROW, GLOW
Go Foods
- Consists of food like grains, rice,
bread, and pasta
- Food groups that provide body with
energy
- The foundation of a healthy diet
- Fats and carbohydrates
Glow Foods

- Contain vegetables and fruits

- Food groups that supply the body with vitamins
and minerals
- Keeps the body healthy and functioning properly
- Makes hair shine and eyes sparkle
- Helps prevent disease
Grow Foods

- Consists of food like milk, meat, meat

alternatives, dairy, and beans
- Helps body develop grow and develop strong
bones and muscle
- Source of protein - rich food that help in building
the muscles
FOOD PYRAMID
ESSENTIAL NUTRIENTS
- Substance obtained from diet for normal
body functioning, because the body cannot
synthesize it in sufficient quantity to meet its
needs.

- comes from food and is necessary for growth,

disease prevention and good health
- Most essential nutrients are substances that are
metabolically necessary but cannot be
synthesized by the organism.

- 2 types: MACRONUTRIENTS and

MICRONUTRIENTS.
TYPES:
Macronutrients: energy-providing chemical substances
consumed by organisms in large quantities
-supplier of calories
- helps the body to grow, develop and
feel good.
Includes: protein, carbohydrates, water, and
fats
MICRONUTRIENTS:chemical substances required in smaller
quantities
-maintain energy levels, metabolism, cellular
function, and physical and mental wellbeing.

Includes: vitamins, minerals and micro-minerals

GROUPS:
carbohydrates: main energy source for the brain
Provides 4 kcal per gram

Fuel your body and protect it against diseases

Should make up to 45 to 65 percent of total daily

calories

Includes: fruits, breads and grains, starchy

vegetables, and sugars
fiber: type of carbohydrate that the body can’t digest
Helps regulate the body’s use of sugar

Should consume up to 20 to 30 g per day

Includes: fruits, vegetables, whole grains, and

beans
GROUPS:
proteins: provide building blocks of the body
Used primarily for growth, health, and body
maintenance

Provides 4 kcal per gram

16% of average person’s body weight is from protein

Includes: meat, fish, eggs, beans, soy, nuts,

and grains
GROUPS:
Fats: supports many of the body’s functions
Such as: vitamin and mineral absorption,
blood clotting, lubricating joints, preserving brain health, and
building cells

Provides 9 kcal per gram

Should be kept under 30 percent of daily calories

Includes: nuts, seeds, fish, and vegetable oils

Unsaturated Fats: considered as “healthy fats”
Provide essential fatty acids the body can’t make
Help balance blood sugar, decrease risk of heart disease and
type 2 diabetes, and improves brain function
Powerful anti-inflammatories, and may lower risk of
arthritis, cancer, and Alzheimer's disease

Most famous: omega-3 and omega-6 fatty acids

GROUPS:
water: vital for many processes in the human body
Acts as shock absorber and a lubricant in the body
Helps flush out toxins, carry nutrients to cells, and hydrate
body
Maintains homeostasis in the body
Should consume 25 to 35 mL of fluids per kg body
weight or 2 to 3 L per day
Includes: water, spinach, and watermelon
GROUPS:
Vitamins: organic compounds that are essential in very
small amounts for supporting normal physiologic function.

3 characteristics:
● Natural components of food, usually present in
small amounts

● Essential for normal physiologic function (e.g.

growth, reproduction)

● Absence from the diet will cause specific deficiency

GROUPS:
Adequate vitamin intake is important
for vitamin deficiencies can create or
exacerbate chronic health conditions.

Two types of Vitamins:

A. Water-soluble
B. Fat-soluble
 GROUPS:
A. Water-soluble Vitamins
Vitamin b1 (tHIAMINE)
Source: Sunflower seeds, asparagus, lettuce,
mushrooms, beans, lentils, spinach, peas, Brussels
sprouts, tomatoes, tuna, whole wheat, soybeans

Deficiency: burning feet, weakness in

extremities, rapid heart rate, swelling, anorexia,
nausea, fatigue, and gastrointestinal problems
 GROUPS:
Vitamin B2 (Riboflavin)
Source: Almonds, soybeans/tempeh,
mushrooms, spinach, whole wheat,
yogurt, mackerel, eggs, liver

Deficiency: cracks, fissures and

sores at corner of mouth and lips,
dermatitis, conjunctivitis, photophobia,
glossitis of tongue, anxiety, loss of
appetite, and fatigue
 GROUPS:
Vitamin B3 (Niacin)
Source: Mushrooms, asparagus, peanuts, brown rice, corn, green leafy
vegetables, sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips,
peaches, chicken meat, tuna, salmon

Deficiency: dermatitis, diarrhea, dementia, and stomatitis

Vitamin B5 (Pantothenic acid)

Source: Broccoli, lentils, split peas, avocado, whole wheat, mushrooms,
sweet potato, sunflower seeds, cauliflower, green leafy vegetables, eggs, squash,
strawberries, liver

Deficiency: Only in severe malnutrition may one notice tingling of feet

GROUPS:
Vitamin B6 (Pyridoxine)
Source: Whole wheat, brown rice, green leafy vegetables, sunflower
seeds, potato, garbanzo beans, banana, trout, spinach, tomatoes, avocado,
walnuts, peanut butter, tuna, salmon, lima beans, bell peppers, chicken meat

Deficiency: deficiencies similar to vitamin B2 deficiency, nervous system

disorders, sleeplessness, confusion, nervousness, depression, irritability, and
anemia.

Prenatal deprivation results in mental retardation and blood disorders for

the newborn.
GROUPS:
Vitamin B9 (Folic acid)
Source: Green leafy vegetables, asparagus, broccoli, Brussel
sprouts, citrus fruits, spinach, beans, whole grains, green peas, avocado,
peanuts, lettuce, tomato juice, banana, papaya, organ meats

Deficiency: Anemia, sprue, Leukopenia, thrombocytopenia,

weakness, weight loss, cracking and redness of tongue and mouth, and
diarrhea

In pregnancy, there is a risk of low birth weight and preterm delivery.

 GROUPS:
Vitamin B1 2 (Cobalamin)
Source: Fortified cereals, liver, trout, salmon, tuna,
haddock, egg

Deficiency: Pernicious anemia, neurological problems

and sprue

Vitamin H (Biotin)
Source: Green leafy vegetables, most nuts, whole
grain bread, avocado, raspberries, cauliflower,
carrots, papaya, banana, salmon, eggs

Deficiency: None
 GROUPS:
Vitamin C (Ascorbic acid)
Source: Guava, bell pepper, kiwi, orange, grapefruit, strawberries,
Brussels sprouts, cantaloupe, papaya, broccoli, pineapple, lemon juice

Deficiency: Bruising, gum infections, lethargy, dental cavities, tissue

swelling, dry hair and skin, bleeding gums, joint pain, anemia, delayed
wound healing, and bone fragility. Long-term deficiency results in
scurvy.
 GROUPS:
B. Fat-soluble Vitamins
Vitamin A (Retinoids)
Source: Carrots, sweet potato, pumpkin, green leafy vegetables, squash,
cantaloupe, bell pepper, Chinese cabbage, beef, eggs, peaches

Deficiency: difficulty seeing in dim light and rough/dry skin

Toxicity: Hypervitaminosis A, birth defects (for pregnant women)

 GROUPS:
Vitamin D (Calciferol, 1 ,2 5 -dihydroxy vitamin D)
Source: Sunlight, fortified foods, mushrooms, salmon, mackerel, sardines, tuna,
eggs

Deficiency: Rickets, deformed bones, retarded growth, and soft teeth,

osteomalacia, softened bones, spontaneous fractures, and tooth decay.

Those at risk for deficiency include infants, elderly, dark skinned individuals,
those with minimal sun exposure, fat malabsorption syndromes, inflammatory
bowel diseases, kidney failure, and seizure disorders.

Toxicity: Hypervitaminosis D, Calcification of soft tissues

 GROUPS:
Vitamin E (Tocopherol)
Source: Green leafy vegetables, almonds, sunflower seeds, olives,
blueberries, most nuts, most seeds, tomatoes, avocado

Deficiency: Only those with severe malnutrition

Vitamin K
Source: Broccoli, green leafy vegetables, parsley, watercress,
asparagus, Brussels sprouts, green beans, green peas, carrots

Deficiency: Tendency to bleed or hemorrhage and anemia

 GROUPS:
Minerals: a chemical element required
as an essential nutrient by organisms to
perform functions necessary for life.

Just like vitamin deficiencies, mineral

deficiency can cause chronic health conditions.

Two types of Minerals:

A. Macrominerals
B. Microminerals
 GROUPS:
A. Macrominerals
Calcium
Source: Dairy, green leafy vegetables, legumes, tofu, molasses, sardines, okra,
perch, trout, Chinese cabbage, rhubarb, sesame seeds

Deficiency: Long-term inadequate intake can result in low bone mineral density,
rickets, osteomalacia and osteoporosis

Toxicity: nausea, vomiting, constipation, dry mouth, thirst, increased urination,

kidney stones and soft tissue calcification
 GROUPS:
Phosphorus
Source: Legumes, nuts, seeds, whole grains, eggs, fish,
buckwheat, seafood, corn, wild rice
Toxicity: soft tissue calcification

Potassium
Source:Sweet potato, tomato, green leafy vegetables, carrots,
prunes, beans, molasses, squash, fish, bananas, peaches, apricots,
melon, potatoes, dates, raisins, mushrooms
Toxicity: Occurs when the intake of potassium exceeds the kidneys capacity
for elimination, kidney failure
 GROUPS:
Magnesium
Source: Legumes, nuts, seeds, whole grains, fruits, avocado
Toxicity: Excessive consumption of magnesium containing supplements may result
in diarrhea, impaired kidney function, low blood pressure, muscle weakness, and
cardiac arrest

Salt (sodium chloride)

Source: Any processed foods, whole grains, legumes, nuts, seeds, vegetables
Deficiency: Low blood sodium typically results from increased fluid retention
Toxicity: Excessive intake can lead to increased fluid volume, nausea, vomiting,
diarrhea and abdominal cramps. High blood sodium usually results from excessive
water loss
 GROUPS:
B. Microminerals
Iron
Source: Almonds, apricots, baked beans, dates, lima beans, kidney beans,
raisins, brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder,
chicken meat, pork
Deficiency: Anemia with small and pale red blood cells
Toxicity: Common cause of poisoning in children

Zinc
Source:Mushrooms, spinach, sesame seeds, pumpkin seeds, whole grains, flounder,
oats, oysters, chicken meat
Deficiency: growth retardation, lowered immune statue, skeletal abnormalities
Toxicity: copper deficiency, abdominal pain, diarrhea, nausea, and vomiting
 GROUPS:
Copper
Source: Mushrooms, green leafy vegetables, barley, soybeans, sunflower
seeds, navy & garbanzo beans, cashews, molasses, liver
Deficiency: relatively uncommon
Toxicity: Rare ; Long-term exposure to lower doses of copper can result in
liver damage

Chromium
Source: Lettuce, onions, tomatoes, whole grains, potatoes, mushrooms, oats,
prunes, nuts, brewer’s yeast
Deficiency: impaired glucose tolerance and elevated circulating insulin
Toxicity: Industrial exposure
 GROUPS:
Fluoride
Source: Water, tea, fish
Deficiency: Increased risk of dental caries
Toxicity: Swallowing toothpaste with fluoride is typically the cause of mottled tooth
enamel. Symptoms include nausea, abdominal pain, and vomiting

Iodine
Source: Sea vegetables, iodized salt, eggs, strawberries, asparagus, green leafy
vegetables
Deficiency: Impaired growth and neurological development, decreased production
of thyroid hormones, thyroid hypertrophy
 GROUPS:
Selenium
Source: Brazil nuts, mushrooms, barley, salmon, whole grains,
walnuts, eggs
Deficiency: Limited glutathione activity
Toxicity: Dermatologic lesions, hair and nail brittleness,
gastrointestinal disturbances, skin rash, fatigue, and nervous
system abnormalities

Manganese
Source: Green leafy vegetables, berries, pineapple, lettuce,
tempeh, oats, soybeans, spelt, brown rice, garbanzo beans

Toxicity: Industrial exposure

 GROUPS:
Molybdenum
Source: Legumes, whole grains
Deficiency: Never observed in healthy people
Toxicity: Close to none

● Vitamins and minerals play a role in normalizing bodily functions and cannot be

made by the body (except for vitamin D from the sun).

● Adequate intake from food and/or supplements is necessary to prevent

deficiency, promote optimal health, improve nutrient partitioning and promote

fat loss and muscle gain.
IMPORTANCE
Most people know good nutrition and physical activity can help maintain a
healthy weight. But the benefits of good nutrition go beyond weight. Good
nutrition can help:

● Reduce the risk of some diseases, including heart disease, diabetes,

stroke, some cancers, and osteoporosis

● Reduce high blood pressure

● Lower high cholesterol

 IMPORTANCE
● Improve your well-being

● Improve your ability to fight off illness

● Improve your ability to recover from illness or injury

● Increase your energy level

MEDICAL ISSUES
1. OSTEOPOROSIS
● Osteoporosis occurs because the bones
become brittle and weak and are at higher
risk of breaking.
● A few of them are diet-related such as
insufficient calcium and vitamin D intake
as well as an increase in drinking alcohol.
● The best sources of calcium are found in
vegetables but can also be found in items
such as low-fat milk [and] yogurt. —Shannon Cook, NP-C
MEDICAL ISSUES
2. EATING DISORDERS
● A diet-gone-wrong can trigger symptoms
of an eating disorder. Severe food
restriction can trigger obsessive thoughts
and behaviors leading to an increased
desire for thinness, resulting in anorexia.
● Starving the brain of essential nutrients
can trigger an obsession with food that
can lead to binging, with the resultant
shame triggering a desire to purge.
—Dr. Angela Grace, PhD
MEDICAL ISSUES
3. OBESITY
● Excess amount of body fat
● If the body does not have the right balance
or type of fuel, it can result in systemic
deficits as well as weight management
issues such as obesity.
● Metabolism is a complicated interaction of
cellular reactions, if those nutrients are not
there to act as co-factors (helpers in the
reactions), a domino effect happens in that
metabolic pathway leading to a bevy of —Monique Richard MS,
health conditions. RDN, LDN
MEDICAL ISSUES
4. Dark, Pungent Urine
● If you’re experiencing “thirst, less frequent
urination, more concentrated urine (darker
color, stronger smell),” you may need
more fluids, asserts Kerkenbush.
● Skip soda, sugary coffee, and energy
drinks in favor of water, non-fat milk or
unsweetened tea.
MEDICAL ISSUES
5. Increased Risk of Heart Disease
● A poor diet high in sugar and saturated fat
is consistently linked to plaques in the
arteries that lead to heart attack, stroke,
abnormal blood lipids or atherosclerosis.

● Ginger, Whole Grains,

Berries, Walnuts, etc.
MEDICAL ISSUES
6. Diabetes
● All foods are eventually converted to
sugar (the body’s energy source),
except pure protein which is used in
a different way. Thus, too much
intake of any food can make
diabetes worse.
● Avoid refined carbohydrates, added
sugar, and sweet drinks.

—Susan L. Besser MD, FAAFP, Diplomate

American Board of Obesity Medicine
MEDICAL ISSUES
7. Depression
● It’s important to talk about a diet rich in
healthy fats, omega-3 fatty acids,
particularly. When we are lacking in
omega-3s and other nutrients like
magnesium, we tend to see an increase in
depressive moods, mood swings, and
general gloominess.

● Complex Carbohydrates, Proteins, and

Healthy Fats —Carrie Moody, RDN
MEDICAL ISSUES
8. Weak Immune System
● Weak immune systems
have been linked to poor diets.
Without adequate nutrition, it’s harder
for your body to respond to infections or
fight illness.
● Protein, zinc, vitamin A, C, and E
are important nutrients.

—Haley Hughes, RD, CDE

MEDICAL ISSUES
9. Anemia
● iron-rich foods such as spinach,
lean protein, beans, prunes, lentils,
and tofu in a balanced diet
● Eat less fast food, junk foods
● Focus on increasing fruits and
vegetables, lean protein, and whole
grains
● Adequate Amounts of water

—Haley Hughes, RD, CDE

FACTS and FALLACIES
1. YOU ARE FAT AND NEED TO LOSE WEIGHT (FALLACY)
-the only way you can lose weight is to eat fewer calories
than you burn in your daily activities.
-If you burn 7,000 kilojoules a day, you need to eat
7,000 kilojoules = maintain your weight
-The reason that fad diets work so well is that the people
subscribing to them are initially motivated and ultimately eat fewer calories
than they are burning
-BEST DIET (SHOULD BE YOUR DIET FOR
LIFE): To moderate the amount of food you eat. It doesn’t matter what you
eat – just don’t eat too much.
FACTS and FALLACIES
2. ORGANIC FOODS ARE POTENTIALLY MORE TOXIC THAN
NON-ORGANIC (FACT)
-In other cases natural pesticides are used in place of man-made – pesticides
such as nicotine infusions. Nicotine is known to be deadly to humans when consumed
(in small doses what’s more) yet the majority of “unnatural” pesticides have been
rigorously tested for human safety.

-There are many loopholes in the rules around organic produce which
allow other deadly products such as pyrethrum and rotenone to be used in organic
farming – both of these chemicals have been linked to Parkinson’s disease.

-Most of the higher quality products bearing the label “organic” are not of a
superior standard because they are organic – they are superior because they come
from small farms where greater personal care goes into the farming.
FACTS and FALLACIES
3. HIGH FIBER REDUCES CANCER RISKS (FALLACY)
-most of the western world has been fooled into thinking high
fiber helps prevent cancer. (Doctor Denis Burkitt - spent some years in Kenya
and Uganda studying the diet of the natives)
-The native Kenyan and Ugandans ate lots of fiber and, according to
Burkitt, consequently suffered low incidences of the cancer which ultimately
took his name: Burkitt’s lymphoma.
-one study (The Women’s Health Initiative) showed an eight percent
higher risk of invasive cancer of the colon or rectum in a low fat / high fiber
diet.
FACTS and FALLACIES
4. “SUGAR-FREE” FOODS HAVE FEWER CALORIES THAN THOSE
WITH SUGAR (FALLACY)
-A product can claim to be made without sugar (sucrose) yet be loaded
with other kinds of sweeteners that have about as many calories as sugar. Corn syrup,
molasses and fructose are all high-calorie substitutes. When you buy something that
says it has been made without sugar, check the list of ingredients and compare the
calorie count with a similar product made with sugar. (FACT)

5. USING “NON-DAIRY” CREAM SUBSTITUTES OR DESSERT

TOPPINGS SAVES CALORIES (FALLACY)
-Non-dairy creams and toppings have more calories per tablespoon than
milk itself, since most of them are made with coconut oil, which has the highest
saturated-fat content of any vegetable oil. (FACT)