F oo d a n d

N u t r i t i
Group 1
o n
 1 Introduction

2 Types of Nutrients

3 Food Groups

4 Macronutrients

5 Micronutrients

T
T a
abbllee
Impotance of Adequate Nutrition
6
of
7 Nutrition Related Issues

Co
C onntteenntt
Recommendations for Healthy
8 Eating

9 3 Basic Food Groups

 Defin niit
tiioo n
n
u
of N uttrriit
tiio
o n
n
Nutrition is the process by which living organisms obtain and
utilize the nutrients from food to support their growth, repair,
energy production, and overall functioning. It involves the
intake, digestion, absorption, and assimilation of nutrients
such as carbohydrates, proteins, fats, vitamins, and
minerals, which are essential for maintaining health and
well-being.
IIM
M P
P O
ORRT
TAAN
N C
CEE

Energ y Growth and Fu n c t i on

Imm u n e
Production D e v e lo pment
Carbohydrates and fats provide the
Proteins are essential for growth, Vitamins and minerals, like vitamin
tissue repair, and the development of
energy required for daily activities. C and zinc, play vital roles in
muscles and organs.
boosting the immune system.
 TY P E S OF
NU T R I EN T S
CA R BO
OH
HYY D
D R
R A
ATTE
E S
S
CARB
Definition
Carbohydrates are the body's primary source
of energy.

Importance
Provides energy for the body, supports healt
hy gut bacteria.

Types
Simple (sugars), Complex (starches, fibers)

Examples
Fruits, vegetables, grains, legumes
 P
P R
ROOT EIINNS
S
Definition
Proteins are essential for building and repairin
g tissues in the
body.

Importance
Builds and repairs tissues, supports immune
function

Types
Animal-based (meat, eggs, dairy), Plant-bas
ed (legumes, nuts,
seeds)

Examples
Meat, eggs, dairy, legumes, nuts, seeds
 S
FATS
F
Definition
Fats are an essential source of energy and
support various
bodily functions.

Importance
Energy storage, supports healthy skin and ha
ir

Types
Saturated, Unsaturated, Trans

Examples Oils, nuts, seeds, avocados, fatty

fish
 VIT
V I TAM I
I N
N S
S
Definition
Vitamins are essential nutrients that suppor
t various bodily
functions.

Importance
Supports immune function, healthy skin and
eyes

Types
Fat-soluble (A, D, E, K), Water-soluble (B, C)

Examples
Fruits, vegetables, whole grains, legumes
 I
MIN
M N E R A
ALLSS
Definition
Minerals are essential nutrients that suppor
t various bodily
functions.

Importance
Supports healthy bone density, immune func
tio n

Types
Macro-minerals (calcium, phosphorus),
Micro-minerals (iron, zinc)

Examples
Fruits, vegetables, whole grains, legumes
 WAT E
WAT R
E R
Definition
Water is essential for hydration and supports
various bodily
functions.

Importance
Hydration, supports healthy digestion

Types
Plain, Electrolyte-rich

Examples
Tap water, bottled water, sports drinks
 FI BE
FIBER R
Definition
Fiber is a complex carbohydrate that suppor
ts healthy
digestion.

Importance
Supports healthy digestion, promotes satiety

Types
Soluble, Insoluble

Examples
Fruits, vegetables, whole grains, legumes
 FFOOOD
OD G ROOUUP
PSS

PROTEINS RICH WHOLE HEALTHY

VEGETABLES
FRUITS FOODS GRAINS FATS
 DEFINITION
Edible plant products th EXAMPLES
at contain
an a , a p p l e ,
seeds and are usually Mango, ban
sweet or
a te r m e l o n .
sour. orange, w

FRUITS
IMPORTANCE TYPES
Citrus fruits (orang
e, lemon) Berries
: Provides vitamins (especially Vitamin C (strawberries, blue
berries) Tropical fr
uits
and A), fiber, and antioxidants that boost (mango, pineapple
) Stone fruits (pea
ches,
immunity and digestion. cherries)
 DEFINITION
Edible parts of plants th EXAMPLES
at include , e g g p la n t ,
Carrots, sp in ac h
roots, stems, leaves, a
nd flowers.
c oli , c ab ba g e .
broc

VEGETABLES
IMPORTANCE TYPES
Leafy greens (lettu
c e, kale) Root vege
Provides fiber, vitamins (A, C, K), ta bles
(carrots, beets) Cru
ciferous (broccoli,
and minerals essential for good cauliflower) Legum
es (green beans,
p eas)
health.
 DEFINITION
Foods that are high in EXAMPLES
protein, s , b e a n s ,
h , e g g
essential for muscle gro Chicken, fis
wth and
repair. tofu.

PROTEINS RICH
FOODS TYPES
IMPORTANCE
Animal-based (me
Helps build and repair body tissues, at, poultry, seafoo
d)
Plant-based (bean
supports immune function, and s, lentils, nuts, tofu
)
provides energy.
 DEFINITION
Foods made from cere EXAMPLES
al grains that w h e a t
Brown rice , w ho le
retain their bran, germ
, and
d , o at s , qu in o a .
endosperm. brea

WHOLE GAINS
IMPORTANCE TYPES
Whole wheat (bre
Provides energy, fiber, and essential ad, pasta) Rice an
d
grains (brown rice
nutrients like iron and B vitamins. , quinoa) Cereals
(oatmeal, barley)
 DEFINITION
EXAMPLES
Fats that provide esse d o , n u t s , f a t t y
ntial fatty Olive oil, avoca
acids and support hea
rt health.
fish.

HEALTHY FATS
IMPORTANCE TYPES
Unsaturated fats (
Helps absorb vitamins, provides olive oil, avocado)
Omega-3 fatty acid
long-lasting energy, and supports s (salmon,
flaxseeds)
brain function.
M A C RON U T RIIEEN
N T
T SS
MACRONU T R
CCAARRBBOOH
H Y
Y D
D R
R A
ATTEESS
INTAKE SOURCES
45–65% of daily Whole grains, fruits,
calories vegetables, legumes, dairy

EXAMPLES IMPORTANCE
Rice, oats, potatoes, Muscle growth, repair,
enzyme/hormone production,
beans
immune function
 ROT EI
PPROTEINSN S
INTAKE SOURCES

10–35% of daily calories Lean meats, fish, eggs, dairy,

(0.8g/kg body weight) legumes, nuts

EXAMPLES IMPORTANCE
Primary energy source,
Chicken, lentils, tofu, supports brain function and
yogurt digestion
FFAT
ATSS
INTAKE SOURCES

Healthy oils, nuts, seeds, fatty

20–35% of daily calories
fish, dairy

EXAMPLES IMPORTANCE
Avocados, salmon, Energy storage, cell growth,
organ protection, vitamin
cheese, walnuts
absorption
M I C RON U T RIIEEN
N T
T SS
MICRONU T R
 TAM I N
VI AM I NSS
VIT
Vitamins are organic compounds that our
bodies
need in small amounts to function properl
y. They're
categorized as either water-soluble (disso
lve in
water) or fat-soluble (dissolve in fat).
 TAM I N
VI AM I NSS
VIT
Recommended Intake The recommended
intake
varies depending on age, gender, and hea
lth status .
Sources Fruits and vegetables are often th
e best
sources.
 TAM I N
VI AM I NSS
VIT
Examples of Vitamins Vitamin A: Importan
t for vision,
immune function, and skin health. Vitamin
C: Vital for
immune health, wound healing, and collage
n synthesis.
Vitamin D: Helps with calcium absorption
and bone health.
Vitamin K: Crucial for blood clotting.
 TAM I N
VI AM I NSS
VIT
Importance of Vitamins Vitamins are esse
ntial for immune
function, growth, development, and overa
ll health. A
deficiency in vitamins can lead to conditio
ns like scurvy
(Vitamin C deficiency) or rickets (Vitamin
D deficiency).
 E RAL
MIN RALS S
MINE
Minerals are found in a variety of foods,
including meats, nuts, grains, and
vegetables.
 E RAL
MIN RALS S
MINE
Examples of Minerals
Calcium: Supports strong bones and teeth,
muscle function, and nerve signaling.

Iron: Vital for oxygen transport in the bloo

d (deficiency can lead to anemia).
Magnesium: Important for muscle function,
nerve transmission, and energy
production.

Zinc: Supports immune function and woun

d healing.
 E RAL
MIN RALS S
MINE
Importance of Minerals Minerals help main
tain proper
bodily functions, including nerve signaling,
bone health, and
fluid balance. Deficiencies can lead to seri
ous health
problems like osteoporosis, anemia, or we
akened immune
function.
IM P OR TA N CE
CE FO
OF
ADEQUAT TEE
N
N U TR IT IO
IONN

Ensures healthy Supports brain

Supports growth
and development
bone development development (e.g.,

in childhood and
(e.g., calcium, omega-3 fatty

adolescence
vitamin D) acids)
IM P OR TA N CE
CE FO
OF
ADEQUAT TEE
N
N U TR IT IO
IONN

Supports mood Enhances focus

Boosts mental
regulation (e.g., and concentration
health and
vitamin D, omega-3 (e.g., iron, B
cognitive function
fatty acids) vitamins)
NUTRITION
RELATED ISSUES
 MALNUTRITION

DEFINITION CAUSES CONSEQUENCES

A condition caused by lack Stunted growth, weak
Poor diet and lack of
or excess of nutrients. It immune system, and
includes undernutrition
access to healthy fatigue Higher risk of
(not enough nutrients) and food Medical diseases like
overnutrition (too much infections and anemia
conditions affecting
unhealthy food).
nutrient absorption
 OBESITY

DEFINITION CAUSES CONSEQUENCES

Excess body fat Heart disease,
Unhealthy diet (too
diabetes, high blood
that increases much junk food,
pressure Breathing
health risks. A BMI sugary drinks) Lack of problems, joint pain,
of 30 or higher is exercise, genetic and low self-esteem
considered obese. factors, and stress
eating
 CHRONIC DISEASES

DEFINITION CAUSES CONSEQUENCES

Long-term illnesses Organ damage, poor
Unhealthy diet
caused by poor nutrition quality of life, and
(processed foods, too
and lifestyle choices need for long-term
much sugar and fat) medication Higher risk
(e.g., diabetes, heart
disease, hypertension). Lack of exercise, of stroke, kidney
smoking, and alcohol failure, and bone

consumption. weakness.
 FOOD ALLERGIES &
INTOLERANCES
DEFINITION CAUSES CONSEQUENCES
Allergy: Immune system
Allergy: Rashes,
reaction to certain foods Genetics, swelling, breathing
(e.g., nuts, seafood).
Intolerance: Body cannot
immune system problems (severe cases
need medical help).
digest certain foods
issues, or lack of Intolerance: Bloating,
properly (e.g., lactose stomach pain, diarrhea
intolerance). enzymes (not life-threatening).
RECOMMENDATIONS
FOR HEALTHY EATING
Eat a variety of whole, Drink plenty of
unprocessed foods water

Limit intake of sugary Choose healthy fats and

drinks and foods high in
lean protein sources
added sugars
3 BASIC FOOD GROUPS

GO FOODS GLOW FOODS

GROW FOODS
 GO FOODS GROUP GROW FOODS GROUP
gives our body heat and repairs and build our body GGLOW FOODS GROUP
energy foods rich in cells and tissues. It makes us regulate and protect our body,
carbohydrates and starchy grow. Food rich in protein are
Glow foods are rich in minerals
foods such as rice, poultry foods, meat products,
and vitamins.
cornbread, oatmeal, eggs, milk products, fishes,
macaroni, noodles, shrimps, crabs, mongo, beans,

potatoes, camote, gabi, gelatin, soya, bean, peanuts,

cassava and others. cereals like rice and corn.

 Randel Armecin

MEMBERS Jessa Mae Adolfo

Edjen Grace Alcontin

Lee Vanne Joy D. Bercero Hannah Faith Bintas

Kent Nathaniel Andebor Aleyah Reign Albano

Marie Chris Bastasa

T h a n k
y o u !