Nutrition

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A balance diet is the key to good nutrition. It supplies all the food substances the body needs. The daily diet should include several servings of these foods – fruit, cereal, bread, and milk.  

Obesity may result from poor nutrition. Medical personnel should be consulted to develop and monitor a weight-loss pro­gramme involving both diet and physical exercise.

Food services in schools, nursing homes, and restaurants offer career opportunities in the field of nutrition. 

Nutrition is the science that deals with food and how the body uses it. People, like all living things, need food to live. Food supplies the energy for every action we perform, from reading a book to running a race. Food also provides substances that the body needs to build and repair its tissues and to regulate its organs and sys­tems.

What we eat directly affects our health. A proper diet helps prevent certain illnesses and aids in recovery from others. An improper or inadequate diet increases the risk of various diseases. Eating a balanced diet is the best way to ensure that the body receives all the food substances it needs. Nutrition experts recommend that the daily diet includes a certain number of servings from each of five food groups:

(1) vegetables,

(2) fruit,

 (3) breads, cereals, rice, and pasta,

(4) milk, yoghurt, and cheese, and

(5) meat, poultry, fish, dried beans and peas, eggs, and nuts.

Workers in the field of nutrition coordinate school food services, plan menus for hospitalized patients, and provide nutrition counselling for individuals. They ad­minister international food schemes and investigate the relationship between diet and health. They seek im­proved ways of processing, packaging, and distributing foods, and they create new foods.

How the body uses food

Food provides certain chemical substances needed for good health. These substances, called nutrients, per­form one or more of three functions.

(1) They provide materials for building, repairing, or maintaining body tissues.

(2) They help regulate body processes.

(3) They serve as fuel to provide energy. The body needs energy to maintain all its functions.

The body breaks food down into its nutrients through the process of digestion. Digestion begins in the mouth. As food is being chewed, saliva moistens the particles. The saliva begins to break down such starchy foods as bread and cereals. After the food is swallowed, it passes through the oesophagus, a tube that leads into the stomach. In the stomach, the food is thoroughly mixed with a digestive juice. The juice, called gastric juice, speeds up the digestion of such foods as meat, eggs, and milk.

The partly digested food, called chyme, passes from the stomach into the small intestine. In the small intes­tine, other juices complete the process of digestion. They break down the food into molecules that pass through the walls of the intestine and into the blood­stream.

The blood distributes the nutrients to cells and tis­sues throughout the body. There the nutrients are bro­ken down to produce energy or are used to rebuild tis­sues or to regulate chemical processes. Some of the nutrients are stored in the body, and others are used over and over again. But most of the nutrients undergo chemical changes as they are used in the cells and tis­sues. These chemical changes produce waste products, which go into the bloodstream.

Some of the wastes are carried to the kidneys, which filter the wastes out of the blood. The body expels these wastes in the urine. The liver also filters out some wastes and concentrates them into a liquid called bile. Bile is stored in the gall bladder until it is needed to aid in the process of digestion. Then the gall bladder emp­ties bile into the small intestine. From there, any remain­ing bile passes into the large intestine, along with those parts of the food that could not be digested in the small intestine.

The large intestine absorbs water and small amounts of minerals from this waste material. This material, along with bacteria present in the large intestine, becomes the final waste product, the faeces, and it is eliminated from the body.

Kinds of nutrients

The foods we eat contain thousands of different chemicals. However, only a few dozen of these chemi­cals are absolutely essential to keep us healthy. These few dozen are the nutrients—the substances we must obtain from the foods we consume.

A balance diet is the key to good nutrition.
It supplies all the food substances the body needs.
 The daily diet should include several servings
of these foods – fruit, cereal, bread, and milk.  

Nutritionists classify nutrients into six main groups:

(1) water,

(2) carbohydrates,

(3) fats,

(4) proteins,

(5) miner­als, and

(6) vitamins.

The first four groups are called macronutrients, because the body needs them in large (or macro) amounts. The last two groups are required in only small quantities and so are known as micronutri­ents.

Water is needed in great amounts because the body consists largely of this substance. Usually, between 50 and 75 per cent of a person's body weight is made up of water.

The body requires large quantities of carbohydrates, fats, and proteins because these nutrients provide en­ergy. The energy in food is measured in units called cal­ories. A calorie is the amount of energy required to raise the temperature of one gram of water one degree Celsius. A calorie is equal to 1,000 kilocalories (see Calo­rie).

Although minerals and vitamins are needed in only small amounts, they are as vital to health as any of the other classes of nutrients. Minerals and vitamins are needed for growth and to maintain tissues and regulate body functions.

Water is, perhaps, the most critical nutrient. We can live without other nutrients for several weeks, but we can go without water for only about one week. The body needs water to carry out all of its life processes. Watery solutions help dissolve other nutrients and carry them to all the tissues. The chemical reactions that turn food into energy or tissue-building materials can take place only in a watery solution. The body also needs water to carry away waste products and to cool itself.

Adults should consume about 2.4 litres of water a day.

This intake can be in the form of beverages we drink or water in food.

Carbohydrates include all sugars and starches. They serve as the main source of energy for living things.

Each gram of carbohydrate provides about 4 calories.

There are two kinds of carbohydrates—simple and complex. Simple carbohydrates, all of which are sugars, have a simple molecular structure. Complex carbohy­drates, which include starches, have a larger and more complicated molecular structure that consists of many simple carbohydrates linked together.

Most foods contain carbohydrates. The main sugar in food is sucrose, ordinary white or brown sugar. Another important sugar, lactose, is found in milk. Fructose, an extremely sweet sugar, comes from most fruit and many vegetables. Foods containing starches include beans, breads, cereals, maize, pasta (macaroni, spaghetti, and similar foods made of flour), peas, and potatoes.

Fats are a highly concentrated source of energy. Each gram of fat provides about 9 calories.

All fats are composed of an alcohol called glycerol and substances called fatty acids. A fatty acid consists of a long chain of carbon atoms, to which hydrogen atoms are attached. There are three types of fatty acids: satu­rated, monounsaturated, and polyunsaturated. A satu­rated fatty acid contains as many hydrogen atoms as its carbon chain can hold. A monounsaturated fatty acid is lacking a pair of hydrogen atoms. In a polyunsaturated fatty acid, the carbon chain contains at least four fewer hydrogen atoms than it could hold.

Certain polyunsaturated fatty acids must be included in the diet because the body cannot manufacture them. These essential fatty acids serve as building blocks for the membranes that make up the outer border of every cell in the body.

Polyunsaturated fatty acids are found in the oils of such plants as sunflowers and sesame seeds and in such fish as salmon and mackerel. Common sources of monounsaturated fatty acids include olives and peanuts. Most saturated fatty acids are contained in foods de­rived from animals, such as

butter, lard, dairy products, and fatty red meats.

Proteins provide energy—like carbohydrates, 4 calo­ries per gram—but more importantly, proteins serve as one of the main building materials of the body. Muscle, skin, cartilage, and hair, for example, are made up largely of proteins. In addition, every cell contains pro­teins called enzymes, which speed up chemical reac­tions. Cells could not function without these protein en­zymes. Proteins also serve as hormones (chemical messengers) and as antibodies (disease-fighting chemi­cals).

Proteins are large, complex molecules made up of smaller units called amino acids. The body must have a sufficient supply of 20 amino acids. It can manufacture 11 of them in sufficient amounts. Nine others, called es­sential amino acids, either cannot be made by the body or cannot be manufactured in sufficient amounts. They must come from the diet.

The best sources of proteins are cheese, eggs, fish, lean meat, and milk. The proteins in these foods are called complete proteins because they contain adequate amounts of all the essential amino acids. Cereal grains, legumes (plants of the pea family), nuts, and vegetables also supply proteins. These proteins are called incom­plete proteins because they lack adequate amounts of one or more of the essential amino acids. However, a combination of two incomplete proteins can provide a complete amino acid mixture. For example, beans and rice are both incomplete proteins, but when they are eaten together they provide the correct balance of amino acids.

Minerals are needed for the growth and mainte­nance of body structures. They are also needed to main­tain the composition of the digestive juices and the flu­ids that are found in and around the cells. As mentioned earlier, we need only small amounts of minerals in our daily diet.

Unlike vitamins, carbohydrates, fats, and proteins, minerals are inorganic compounds. This means that they are not created by living things. Plants obtain minerals from the water or soil, and animals get minerals by eat­ing plants or plant-eating animals. In addition, unlike other nutrients, minerals are not broken down within the body.

The required minerals include calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sul­phur. Calcium, magnesium, and phosphorus are essen­tial parts of the bones and teeth. In addition, calcium is necessary for blood clotting. Milk and milk products are the richest sources of calcium. Cereals and meats pro­vide phosphorus. Whole-grain cereals, nuts, legumes, and green, leafy vegetables are good sources of magne­sium.

Still other minerals are needed only in extremely tiny amounts. These minerals, called trace elements, include chromium, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, and zinc. Iron is an important part of haemoglobin, the oxygen-carrying molecule in red blood cells. Copper helps the body to make use of iron to build haemoglobin. Manganese and zinc are re­quired for the normal action of various protein enzymes. Green leafy vegetables, whole-grain breads and cereals, seafood, liver, and kidney are good sources of most of the trace elements.

Vitamins are essential for good health. Small amounts of these compounds should be supplied daily in the diet. Vitamins regulate chemical reactions by which the body converts food into energy and living tis­sues. There are 13 vitamins: vitamin A; the vitamin B complex, which is a group of 8 vitamins; and vitamins C, D, E, and K.

Scientists divide vitamins into two general groups, fat-soluble vitamins and water-soluble vitamins. The fat- soluble vitamins—vitamins A, D, E, and K— dissolve in fats. The vitamins of the B complex and vitamin C dis­solve in water.

Vitamin A is necessary for healthy skin and develop­ment of the bones. Sources of this vitamin include liver, green and yellow vegetables, and milk.

Vitamin B„ also called thiamine, is necessary for changing starches and sugars into energy. It is found in meat and whole-grain cereals.

Vitamin B₂, or riboflavin, is essential for complicated chemical reactions that take place during the body's use of food. Milk, cheese, fish, liver, and green vegetables supply vitamin B₂.

Vitamin B_e (also called pyridoxine), pantothenic acid, and biotin all play a role in chemical reactions in the body. Many foods contain small amounts of these vita­mins.

Vitamin B_l2 and folate (also called folic acid or foiacin) are both needed for forming red blood cells and for_a healthy nervous system. Vitamin B,₂ is found in animal products, especially liver. Folate is present in green leafy vegetables.

Niacin is also part of the B complex. Cells need niacin in order to release energy from carbohydrates. Liver, yeast, lean meat, fish, nuts, and legumes contain niacin

Vitamin C or ascorbic acid, is needed for the mainte­nance of the ligaments, tendons, and other supportive tissue. It is found in fruit—especially oranges and lemons—and in potatoes.

Vitamin D is necessary for the body's use of calcium. It is present in fish-liver oil and vitamin D-fortified milk It is also formed when the skin is exposed to sunlight.

Vitamin E, or tocopherol, helps maintain cell mem­branes. Vegetable oils and whole-grain cereals are es­pecially rich in this vitamin. It is also found in small amounts in most meats, fruit, and vegetables.

Vitamin K is necessary for proper clotting of the blood. Green leafy vegetables contain vitamin K. It is also manufactured by bacteria in the intestine.

Food services in schools, nursing homes, 

and restaurants offer career opportunities 

in the field of nutrition. The nutritionist pic­tured 

above, directs the preparation of meals.

Nutrition guidelines

Eat a balanced diet. 
The key to good nutrition is a varied diet that includes every kind of nutrient. To sim­plify the planning of a varied diet, nutritionists have de­vised systems that group foods according to nutrient content. 

One such system divides foods into five groups:

(1) vegetables,

(2) fruit,

(3) breads, cereals, rice, and pasta,

(4) milk, yoghurt, and cheese, and

(5) meat, poul­try, fish, dried beans and peas, eggs, and nuts.

The illus­tration in this article of the basic food groups shows the nutritional value and recommended daily number of servings for each group.

Additional guidelines, called Recommended Dietary Allowances (RDA's), are provided in some countries by government agencies to give national nutrition guide­lines. RDA's may vary from country to country. The RDA's give health experts' estimates of the amounts of essential nutrients needed daily to maintain good nutri­tion in healthy people. This article includes a table of RDA's.

The RDA for a particular nutrient may vary depending on a person's sex and age. The RDA for iron, for exam­ple, is 12 milligrams for males age 11 to 18 and 15 milli­grams for females age 11 to 50. The RDA for calcium ranges from 400 milligrams for infants under the age of 6 months to 1,200 milligrams for males and females age 11 to 24 and for pregnant women.

People also vary in their needs for energy. A person who plays sports daily, for example, needs more calo­ries than someone who does little physical work. Chil­dren need more calories than their size would indicate because they are growing. Pregnant women also need extra calories to provide enough nutrients for a healthy baby.

Include fibre. Dietary fibre consists of cellulose and other complex carbohydrates that cannot be absorbed by the body. It passes out of the body as waste. Fibre moves food along through the stomach and intestines, thus helping to prevent constipation (difficulty in empty­ing the bowels). Many experts believe that it also helps reduce the risk of such rectal and intestinal disorders as haemorrhoids, diverticulitis, and, possibly, cancers of the colon and rectum. Good sources of fibre include whole-grain breads and cereals, beans and peas, vege­tables, and fruit.

Limit your intake of saturated fats and choles­terol. Health experts recommend a diet that is low in saturated fats and cholesterol, a waxy substance found in many animal foods. Consumption of saturated fats and cholesterol raises the level of cholesterol in a per­son's blood. A high level of blood cholesterol increases the risk of heart disease. Animal products are the source of most saturated fats and all dietary cholesterol. To re­duce the intake of saturated fats and cholesterol, health experts suggest choosing lean meats, fish, poultry with­out skin, and low-fat dairy products. They also advise using fats and oils sparingly.

Limit your intake of sodium and sugar. A diet that includes a great deal of sodium may increase the risk of high blood pressure. Sodium is found in many foods, in­cluding canned vegetables, frozen dinners, pickles, processed cheeses, table salt, and such snack foods as potato crisps and nuts. One way to reduce sodium in­take is to use herbs and other seasonings instead of salt in cooking and at the table. Another way is to select fresh foods rather than canned or frozen foods.

Foods that contain a lot of sugar are often high in cal­ories and fat but low in minerals, proteins, and vitamins. Nutritionists sometimes call them "empty calorie" foods, because they may make a person feel full but provide few nutrients. In addition, sugar that remains in and around the teeth contributes to tooth decay. Foods that have a large amount of sugar include sweets, pastries, many breakfast cereals, and sweetened canned fruit. In place of sugary foods, nutritionists advise people to eat foods such as fresh fruit and vegetables. They also rec­ommend that people drink unsweetened fruit and vege­table juices instead of soft drinks.

Beware of alcohol. Alcoholic beverages supply cal­ories, but they provide almost no nutrients. In addition, alcohol is a powerful drug, and habitual drinking can lead to many health problems. Health experts recom­mend that if people choose to drink alcoholic bever­ages, they consume only small amounts. They suggest that certain people avoid alcohol altogether children and adolescents, pregnant women, people who are about to drive, people taking certain antibiotics, and those who are unable to limit their drinking.

Don't overeat. When a person consumes more calo­ries than are needed, the body stores most of the excess calories as fat. This can result in obesity. An obese per­son has too much body fat for good health. Obesity in­creases the risk of such diseases as adult-type diabetes, stroke, high blood pressure, gall bladder disease, heart disease, and certain cancers. Health problems such as osteoarthritis and lower back pain are often worsened by the pressure of excess weight.

A number of techniques can help a person avoid obesity. For one thing, be careful not to use food as a re­ward  or as a way to overcome loneliness or boredom. It is also a good idea to avoid eating snacks that are high in fat or sugar. Instead, try substituting fruit, fruit juice diluted with water, skimmed milk and unsalted crackers, nonfat yoghurt, and sparkling water. Another way to combat obesity is to be as physically active as possible. Most health experts recommend that a person engage in physical exercise to help reduce weight.

Store and cook foods properly to retain their nutri­tional value. Many fresh foods should be kept in the re­frigerator. They should be washed thoroughly and eaten as soon as possible. Frozen foods must be stored in a freezer. Foods in cans or jars do not need to be refriger­ated until after they have been opened.

Vegetables should be cooked quickly and in as little water as possible so that vitamins are not lost in the water. Cooking meats and other animal foods by such methods as broiling, stir-frying, braising, or poaching results in food that is tasty but free of added fat and extra calories. Cooking and reheating by microwave is quick and so helps to retain a high nutrient value in foods.

Be cautious about food myths and misinforma­tion. Often, ideas about foods become popular, but they are not necessarily correct. For example, some peo­ple believe that if they take a vitamin pill every day they can eat whatever they choose. But, in fact, people who rely on vitamin pills may not get the amount of calories, minerals, or proteins that they need. Another common, but incorrect, idea is that such starchy foods as potatoes are fattening. In fact, starches provide fewer calories than do such fats as butter or margarine. However, when starches are combined with fats, the combination is high in calories. There is no evidence that gelatin strengthens fingernails, that fish is a brain food, or that celery is a nerve tonic. Eggs with brown shells are not more nutritious than white-shelled eggs. The colour de­pends on the breed of hen. It is best to use caution and common sense when faced with claims about food products.

Nutrition and disease

An improper or inadequate diet can lead to a number of diseases. On the other hand, good nutritional habits can help prevent certain diseases.

Heart disease in its most common form is called cor­onary artery disease ICAD). CAD narrows the coronary arteries and so reduces the blood supply to the heart. It can lead to crippling attacks of chest pain and, eventu­ally, to life-threatening heart attacks. High blood pres­sure and high levels of blood cholesterol are two of the major risk factors for CAD. Each of these risk factors can often be lessened by following good practices.

Many people with mild high blood pressure can re­duce it by limiting their intake of salt and calories. Simi­larly, many people can lower their blood cholesterol level by reducing the amount of fat—particularly satu­rated fat—cholesterol, and calories in their diet. They can do so by avoiding such foods as butter, cakes, bis­cuits, egg yolks, fatty meats, tropical oils, and whole-fat dairy products.

Cancer. Scientists do not know exactly why cancer develops. But they have found that heredity, environ­ment, and life style all play a role in causing the disease. They have also learned that good nutrition can help pre vent certain kinds of cancer in laboratory animals. Large doses of vitamins A and C have been proven to prevent some cancers in animals. Many scientists believe that certain foods contain substances that may help prevent some cancers in people. Such foods include broccoli, cabbage, carrots, cauliflower, fruit, spinach, whole-grain breads and cereals, and some seafoods. Lessening in­take of fats and increasing the intake of fibre may also help prevent some cancers from forming.

Deficiency diseases. Many diseases result from the deficiency (lack) of certain nutrients in the diet. When the missing nutrient is provided, the disease usually can be eliminated. Deficiency diseases are most widespread in developing countries, where people often lack access to adequate food supplies. The availability of a variety of foods all year round, along with vitamin and mineral for­tification of many foods, have made deficiency diseases less common in most developed countries.

Protein-energy malnutrition, also called protein- calorie malnutrition, occurs when the diet is low in both proteins and calories. If the diet is especially low in pro­teins, the condition is called kwashiorkor. Signs of kwashiorkor include changes in the colour and texture of the hair and skin, swelling of the body, and damage to the intestines, liver, and pancreas. The disease, which is common in some developing countries, usually at­tacks children who are suffering from an infectious dis­ease. Kwashiorkor is fatal unless the patient is given pro­tein along with food providing calories. If the diet is especially low in calories, the condition is called maras­mus. Marasmus usually attacks infants and young chil­dren, and it causes extreme underweight and weakness.

Vitamin deficiencies. The signs and symptoms of vita­min deficiencies vary according to the missing vitamin. Vitamin C deficiency, also called scurvy, causes sore and bleeding gums, slow repair of wounds, and painful joints. Vitamin D deficiency, also called rickets, causes an abnormal development of the bones. A deficiency of niacin and the amino acid tryptophan, found in protein, causes pellagra. The early symptoms of pellagra include weakness, lack of appetite, diarrhoea, and indigestion.

Mineral deficiencies. The most common mineral de­ficiency disease is iron-deficiency anaemia, which re­sults from a lack of iron. In a person with this disease, the blood does not have enough healthy red blood _r n and cannot supply the tissues with sufficient oxygen ^S Thus, the person feels weak or tired. Other symptom include dizziness, headaches, rapid heartbeat, and shortness of breath. A lack of iodine can cause goitre disease in which the thyroid gland becomes enlarged

Other diseases may result from poor nutritional habits. For example, the excessive intake of alcohol causes some forms of liver disease. Obesity increases the risk of gall bladder disease and of diabetes in adults. The risk of osteoporosis (loss of bone tissue) is higher for women whose intake of calcium and level of physical activity are low. To prevent osteoporosis, doctors rec­ommend a lifelong combination of regular exercise and a diet with adequate calcium.

Outline I.

How the body uses food li. Kinds of nutrients

A Water         

B. Carbohydrates

C Fats

D. Proteins

E. Minerals

F. Vitamins

Nutrition guidelines

Eat a balanced diet

Include fibre

Limit your intake of saturated fats and cholesterol

Limit your intake of sodium and sugar

Beware of alcohol

Don't overeat

Store and cook foods properly

Be cautious about food myths and misinformation

Nutrition and disease

Heart disease

Cancer

Deficiency diseases 

Other diseases"

Questions

Why is water an essential nutrient?

How do complete proteins differ from incomplete proteins? What are some symptoms of iron-deficiency anaemia?

Why must essential fatty acids be included in the diet?

What is kwashiorkor? arasmus?

What are the dangers of obesity?

What are some ways to reduce sodium intake?

What three main functions do nutrients perform?

What are some roles of a registered dietitian?

Why is it important to include fibre in the diet?

  

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It contains natural flavoring, with no artificial colors, flavors, or preservatives.

NUTRILITE Children's Multivitamin/Multimineral helps keep children ages 2-12 years old healthy.

This product may not be available in all markets. For some markets, the formulas, product names and claims may be different than stated above due to regulatory requirements.

NUTRILITE™ Natural B Complex

NUTRILITE Natural B Complex provides a wide spectrum of B vitamins which target nutritional gaps in the daily diet. Many of the B vitamins found in Natural B Complex are naturally derived from yeast. Natural B Complex offers a quick and convenient way to meet your body's demand for this essential vitamin.

Product Benefits

NUTRILITE Natural B Complex provides a wide variety of benefits:

Helps to meet the nutritional needs brought on by a stressful life.

Contains natural minerals to provide a balanced blend of B vitamins, which assist in the release of energy from fats, carbohydrates, and proteins.

NUTRILITE Natural B Complex is used by people working to protect their bodies and/or their emotional balance, as well as women of child-bearing age. Folic acid, found in Natural B Complex, is critical for the development of unborn children.

This product may not be available in all markets. For some markets, the formulas, product names and claims may be different than stated above due to regulatory requirements.

 

NUTRILITE™ Bio C Plus

NUTRILITE Bio C Plus provides a quick, convenient way to supplement the daily diet with this powerful antioxidant. Bio C Plus offers essential vitamin C from a variety of sources including Acerola cherries, one of the richest natural sources of vitamin C. Acerola cherries are grown on our own Nutrilite farms and blended into a proprietary concentrate used in Bio C Plus. This concentrate provides not only vitamin C but an array of important phytonutrients.

Your body does not make or store vitamin C so it needs to be replenished in your daily diet to combat the effects of cell-damaging free radicals.

Product Benefits 

NUTRILITE Bio C Plus provides a wide variety of benefits:

Bio C Plus contains vitamin C from Acerola cherries, one of the richest known sources of natural vitamin C.

Bio C Plus contains phytonutrients for dietary balance and added nutrition.

NUTRILITE Bio C Plus is for people interested in protecting their immune health as well as protecting their body against the effects of free radicals (stemming from a poor diet, pollution, and many other sources).

This product may not be available in all markets. For some markets, the formulas, product names and claims may be different than stated above due to regulatory requirements.

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NUTRILITE™ Brand