Know Your Nutrition BY Dr ABHAYA R JOGLEKAR

Know Your Nutrition BY Dr. ABHAYA R. JOGLEKAR Professor of Home Science Govt. D. B. P. G. Girls’ College, Raipur(C. G. ) Ph. no. +919425203225 Email-joglekarabhaya@gmail. com

For B. Sc. (Home Science) Part I Unit- I Concept of Nutrition

What is Nutrition? As per Turner ”Nutrition is a Combination of process by which all parts receive and utilize the materials necessary for the performance of their functions and for the growth and rejuvenation” The Study how our body uses food that we eat

Good Nutrition: The person is receiving and utilizing essential nutrients in proper proportion as required by the body Under Nutrition : it refers to low food intake. Over Nutrition: Nutrition it refers to an inadequate or even excessive intake or poor utilization of the nutrients to meet the body requirements.

Age climate Religion Education Culture Factors influencing Nutrition Science Technology Economic status Community Tradition Agriculture Genetics Health Medicine

Sign of Good Nutritional Status Statu • 1. Shiny hair • 2. Clear eyes • 3. Alert expression • 4. Well developed strucutre • 5. Correct weight in relation to height • 6. Good stamina • 7. Person have regular sleep

Sign of Poor Nutritional Status • Person has poor physique. • Person has little stamina. • Dull and luster less hair • Dull eye • Slumped posture • Fatigue and depression. • Over weight • Diet, sleep and elimination habits irregular • Nutritional deficiency

Food Guide Pyramid Fat, oils and sweets to be used sparingly 2 -3 servings of meat, fish, beans, eggs and nuts 2 -3 servings of milk, yogurt, cheese 2 -4 servings of fruits 3 -5 servings of vegetables 6 -11 servings of cereals

Foods divided in five groups Energy group 5% Protective foods-10% Cereals and millets- 60% Body building foods -15% fruits and vegetables 10%

Nutrients A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

Functions of Nutrients • Supply energy to body • Build and repair tissue • Regulate body processes

Nutrients Carbohydrates Fat Protein Water Vitamins Minerals

Nutrients Macro Nutrients Micro Nutrients

Macro - Nutrients Carbohydrates üProtein üFats ü

Macro- Nutrients provides energy Carbohydrates - 1 gram Protein - 1 gram Fat -1 gram =4 calorie =4 calor =9 calori

Micro-Nutrients Vitamins üMinerals ü

Balance Diet 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 for extra nutrients to withstand short duration of leanness. It should provide bioactive phytochemical such as fibre, antioxidants and nutraceuticals

Balance Diet 60 -70% 10 -12% 20 -25% Carbohydrates Protein Fat

Variables which affects Nutrient needs Ø Age Ø Gender Ø Activity Ø Climate Ø Health

Build a healthy body Maintain your weight Be physically active Eat rainbow of foods Eat raw fruits and vegetables

Continue…. Continue n Each meal should consist all the five food group n Use whole grains, parboiled grains and malted grains n Include 2 cereals in one meal-rice and wheat n Small and frequent meals

Continue… n 2 -3 serving of pulses should be taken daily n Drink plenty of water n Milk and milk product should be included daily n Salt should be consumed in moderate amount n Choose a diet low in saturated fat

n Keep food safe to eat n Avoid processed foods n Prepare a menu

Start your day with break fast Include sprouted grains Meditation helps to reduce stress