NUTRITION AND

NUTRIENTS
 What is nutrition
Nutrition is the study of nutrients in food, how the body uses nutrients,
and the relationship between diet, health, and disease.

OR

The process of taking in food and using it for growth, metabolism, and
repair. Nutritional stages are ingestion, digestion, absorption, transport,
assimilation, and excretion.
What are nutrients?
Nutrients are compounds in foods essential to life and health, providing
us with energy, the building blocks for repair and growth and substances
necessary to regulate chemical processes.
 Types of Nutrients
Based on the amount of the nutrients that each person needs to
consume on a daily basis, these nutrients are categorised into
two groups.

macronutrients which should be consumed in fairly large

amounts

micronutrients, which are only required in small amounts.

 Macronutrients
1. Carbohydrates

• Carbohydrates are referred to as energy-giving foods. They provide energy in the form of
calories that the body needs to be able to work, and to support other functions.

• Carbohydrates are needed in large amounts by the body. Indeed, up to 65% of our energy
comes from carbohydrates. They are the body’s main source of fuel because they are easily
converted into energy. This energy is usually in the form of glucose, which all tissues and
cells in our bodies readily use.

• For the brain, kidneys, central nervous system and muscles to function properly, they need
carbohydrates. These carbohydrates are usually stored in the muscles and the liver, where
they are later used for energy.

• The main sources of carbohydrates are bread, wheat, potatoes of all kinds, maize, rice,
cassava, ‘shiro’, pasta, macaroni, ‘kocho’, banana, sweets, sugar cane, sweet fruits, and
honey. Other foods like vegetables, beans, nuts and seeds contain carbohydrates, but in
lesser amounts.
2. Proteins

• About 10–35% of calories should come from protein. Proteins are needed in our
diets for growth (especially important for children, teens and pregnant women)
and to improve immune functions. They also play an important role in making
essential hormones and enzymes, in tissue repair, preserving lean muscle mass,
and supplying energy in times when carbohydrates are not available.

• Pregnant women need protein to build their bodies and that of the babies and
placentas, to make extra blood and for fat storage. Breastfeeding mothers need
protein to make breastmilk.

• The main sources of proteins are meats, chicken, eggs, beans, ground nuts,
lentils, fish, cheese and milk.

• All animal foods contain more protein than plants and are therefore usually better
sources of body building foods. However, even though plant proteins are usually
not as good for body-building as animal proteins, they can become more effective
nutritionally when both are mixed with each other.
3. Fats and oils

• Fats and oils are concentrated sources of energy and so are important nutrients
for young children who need a lot of energy-rich food. Fats can also make meals
more tasty and satisfying. Fat is found in meat, chicken, milk products, butters,
creams, avocado, cooking oils and fats, cheese, fish and ground nuts.

• Fats are classified into saturated and unsaturated fats. The classification is
important to enable you to advise your community about which fats can be
consumed with less risk to people’s health. Saturated fats are not good for a
person’s health.

• Saturated fats are usually solid at cool temperatures. Eating too much
saturated fat is not good for a person’s health, as it can cause heart and blood
vessel problems.

• Unsaturated fats are usually liquid at room temperature. These types of fats
are healthy fats. Examples include fats from fish, oil seeds (sesame and
sunflower), maize oil and ground nut oil and breastmilk.
4. Water

• People can live without solid food for a few weeks, but we cannot live
without water for more than a few days. An adult needs about 2–3 litres of
water each day. That is why giving drinks are so important when people
lose a lot of water, such as when they have diarrhoea.

• Water is essential for life. We need water for a number of reasons:

A. For the body to make cells and fluids such as tears, digestive juices and breastmilk

B. For the body to make sweat for cooling itself

C. For essential body processes — most take place in water

D. For keeping the lining of the mouth, intestine, eyelids and lungs wet and healthy

E. For the production of urine, which carries waste from the body.
5. Fibre

• Fibre is a mixture of different carbohydrates which are not digested like other nutrients but
pass through the gut nearly unchanged. Foods rich in fibre are ‘kocho’; vegetables like
cabbage, ‘kosta’, carrots, cassava; fruits like banana and avocado; peas and beans; whole-
grain cereals like wheat flour and refined maize or sorghum.

• Fibre should be included in the diet for the following reasons:

A. Fibre makes food bulky or bigger — this can help a person who is overweight to eat less
food

B. Fibre makes the faces soft and bulky; this can help prevent constipation

C. Fibre slows the absorption of nutrients, so it helps nutrients to enter the blood stream
slowly. This is important for patients with diabetes mellitus.
 Micronutrients
1. Vitamins

• Vitamins are groups of related substances present in small amounts in foodstuffs and are
necessary for the body to function normally. Vitamins are also called protective foods. They are
grouped together because, as their name implies, they are a vital factor in the diet.

• Classifications of vitamins

• Vitamins are classified into two groups:

• Fat soluble vitamins (vitamins A, D, E and K) are soluble in fats and fat solvents. They are
insoluble in water. So these are utilised only if there is enough fat in the body.

• Water soluble vitamins (vitamins B and C, and folic acid) are soluble in water and so they cannot
be stored in the body.

• The best sources of micronutrients in our diets are fruits and vegetables. These two food groups
contain essential vitamins and minerals. Animal sources of foods are also both good sources of
micronutrients. However, an adequate micronutrient intake can only be achieved through sufficient
intake of a balanced diet that includes plenty of fruits and vegetables.
Nutritional needs of
human beings
 • The nutritional requirements of the human body change as we move through different
life stages. A varied diet that includes plenty of nutrient-dense foods is recommended
for everyone, regardless of age.

To meet your body’s regular nutritional needs, you should consume:

• a wide variety of nutritious foods

• water on a daily basis
• enough kilojoules for energy, with carbohydrates as the preferred source
• essential fatty acids from foods such as oily fish, nuts, avocado
• adequate protein for cell maintenance and repair
• fat-soluble and water-soluble vitamins
• essential minerals such as iron, calcium and zinc
• foods containing plant-derived phytochemicals, which may protect against heart disease,
diabetes, some cancers, arthritis and osteoporosis.

A varied diet that concentrates on fruits, vegetables, wholegrains, legumes,

dairy foods and lean meats can meet these basic requirements.
Babies – birth to six months of age

Babies usually double their length and triple their weight between
birth and one year of age. Breastmilk generally supplies a baby with
the required amounts of nutrients, fluids and energy up to about six
months of age. It is recommended that infants be exclusively
breastfed up to around six months of age.

Breastmilk is preferred to infant formula where possible, as it contains

many protective and immunological factors that benefit the baby’s
development. Fruit juice is not recommended for babies under the
age of six months.

Breastmilk or correctly prepared infant formula provides enough

water for a healthy baby to replace any water losses. However, all
babies need extra water once solid foods are introduced.
 Older teenagers and young adults

Recommendations include:

• Make a deliberate effort to keep physically active.

• Limit alcohol intake.

• Reduce the amount of fats and salt in the daily diet.

• Be careful to include foods rich in iron and calcium.

• Establish healthy eating habits that will be carried on into later life.
 Food for older people

Recommendations include:

• Be as active as possible to encourage your appetite and maintain muscle mass.

• Remain healthy with well-balanced eating and regular exercise.
• Eat foods that are nutrient dense rather than energy dense, including eggs, lean meats, fish, liver,
low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.

• If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy
bones.

• Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
• Choose foods that are naturally high in fibre to encourage bowel health.
• Limit the use of table salt, especially during cooking.
• Choose a wide variety of foods and drink adequate fluids.
• Share mealtimes with family and friends.
Nutrition, Nutrients and Classes of Nutrients

Nutrition is the science that interprets the interaction of nutrients and other substances in
food in relation to maintenance, growth, reproduction, health and disease of an organism.
It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.

Nutrients are molecules in food that all organisms need to make energy, grow, develop,
and reproduce.
There are two main types of nutrients, macronutrients and micronutrients.
The three main categories of macronutrients include carbohydrate, protein, and fat.
The two types of micronutrients are vitamins and minerals.
 General nutritional needs of human beings

The human diet must provide the following:

a. carbohydrates
b. proteins
c. Fatty acids/fats
d. Minerals
e. Vitamins
f. Water
The ways of assessing the nutritional status of a human being
a. Size and weight — a person should be neither too thin nor too fat;
b. Effect of stress — if a person is well nourished, stress is more bearable;
c. Intelligence — undernourished and malnourished individuals are dull and unresponsive;
d. Ability to reproduce — undernourished individuals are sometimes unable to reproduce;
and
e. Biochemical and clinical analysis — analysis of urine, blood, appearance, weight change,
posture, and other chemical and medical tests and observations.