LIFE PROCESSES

1. LIFE PROCESSES FOOD AND NUTRITION Facilitator: Jasmina S HSC Facilitator Jasmina S

2. FOOD AND NUTRITION • Defined as anything solid or liquid which when swallowed, digested and assimilated in the body keeps it well • Nutrition as a science which tells us about what happens to the food when it enters our body and thereafter. • Foods provide nutrients so we can grow and be active and healthy • We all know that people who eat healthy, balanced diets are likely to have: • plenty of energy to work and enjoy themselves; • fewer infections and other illnesses. HSC Facilitator Jasmina S

3. Nutritional Needs- Nutrition – Definition • It’s a combination of processes by which the living organism receives and utilizes the material necessary for the maintenance of its function and for the growth and renewal of its component HSC Facilitator Jasmina S

4. NUTRIENTS • Nutrients are substances that provide: • energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; • materials for the growth and repair of the body, and for keeping the immune system healthy. HSC Facilitator Jasmina S

5. Health and Calorie • Health: A state of complete physical , mental and social well-being and not merely the absence of disease . • Calorie; A unit measuring the amount of energy provided by food HSC Facilitator Jasmina S

6. Function of food • Supplies nutrients to build, repair and maintain body tissues • Energy to voluntary and involuntary activities • Supplies nutrients to fight against diseases • Provides energy to the body through nutrients like Carbohydrates, fats and proteins • Water is reqd in large amt to regulate body process like excretion, digestion • Roughage helps normal bowel movement • Eating provides outlet of stress and strains • Is a sign of security for a few. Used as a weapon by refusing to eat food HSC Facilitator Jasmina S

7. TWO TYPES OF NUTRIENTS • Macro (big) nutrients that we need in large amounts. These are: • carbohydrates (starches, sugars and dietary fibre); • fats - there are several kinds (see Box 4); • proteins - there are hundreds of different proteins. • Micro (small) nutrients that we need in small amounts. There are many of these but the ones most likely to be lacking in the diet are: • minerals - iron, iodine and zinc; • vitamins - vitamin A, B-group vitamins D,E,K and vitamin C. HSC Facilitator Jasmina S

8. CARBOHYDRATES What does in our body • gives energy • helps to make the food tasty • increases the bulk of your food • spares the protein to perform other functions From where do we get • Cereals – like wheat, rice, bajra, maize • Potatoes, sweet potatoes, arbi • Sweets like sugar, honey, jaggery HSC Facilitator Jasmina S

9. Carbohydrates are compounds of carbon, hydrogen and oxygen Some foods give carbohydrates in your body in the form of starch like cereals, potatoes, sweet potatoes –insoluble in water While some other foods give carbohydrates in the form of sugar like sugar, honey, jam, jaggery, etc.-soluble in water One gram of carbohydrate gives 4 kcal. An adult person needs 400-420 gms of carbohydrates everyday. HSC Facilitator Jasmina S

10. Fibers /Roughage • Present in plants • Eg Whole grains, vegetables and fruits • Cannot be digested by human beings-essential in our daily diet • Helps in the passage of food –digestive tract • Provide-stool-speed up the passage thro the intestines • Lack- constipation HSC Facilitator Jasmina S

11. PROTEINS • What does in our body • needed for making new cells in the body • helps in repairing old and damaged cells • helps in healing wounds • needed for making blood, enzymes and hormones • also give energy to do work • From where do we get • Animal sources: • Meat, egg, fish, poultry, • milk, cheese, curd, paneer • Plant sources: • All pulses, cereals, peas, soyabean, groundnuts and nuts HSC Facilitator Jasmina S

12. PROTEINS • Carbon, hydrogen,and oxygen along with nitrogen, sulphur and phosphorus • Protein molecules –complex –long chains of simple and small units =amino acids • The protein from animal sources is known as animal protein • protein from plant sources is called plant protein. • One gram of protein gives 4kcal. An adult needs 1gm of protein for every kilogram of body weight. HSC Facilitator Jasmina S

13. FATS • What does in our body • gives energy – fats are the concentrated sources of energy • help in the utilization of fat soluble vitamins like A,D,E,K • help to keep our body warm • make the food tasty • provide protection to delicate organs like heart,liver and also provide padding on our skeleton and muscles. • From where do we get • Milk , butter, ghee, groundnut oil, coconut oil, vanaspati, eggs, liver, meat, fried foods, chocolates, etc. HSC Facilitator Jasmina S

14. Fats • Like proteins , fats which we get from animals are called animal fats. Fats which we get from plants are called plant fats. Animal fats increase the chances of heart related diseases. One gram of fat gives you 9 kcal. • Although fats give you more energy than carbohydrates, you eat very little fats and hence fats are not the major sources of energy in your body. • When fats are eaten in large amounts, they make you fat. Food containing large amount of fat can cause stomach upsets. An adult needs only 50-60 gms of fat everyday HSC Facilitator Jasmina S

15. VITAMINS • These are the substances which occur in very small amounts in food, and are essentials for proper functioning of the body. Vitamins cannot be manufactured by the body, therefore must be supplied by the diet. • Those vitamins which are soluble in fats are known as fat soluble vitamins.These are vitamins A,D,E, and K. • Those vitamins which are soluble in water are known as water soluble vitamins. These are vitamins of B group and C. HSC Facilitator Jasmina S

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17. MINERALS • Minerals are present in all body tissues and fluids. The minerals calcium and phosphorus are found in bones and teeth. Iron is a mineral which is found in blood as a part of the red pigment haemoglobin. Minerals occur in food as salts. • Minerals do not provide energy • Minerals are not destroyed during food preparation. HSC Facilitator Jasmina S

18. MINERALS • Calcium and phosphorous are known as macro or major minerals, as they are present in the body in large amounts specially in bones and teeth. • Iron and Iodine are found in the body in smaller quantities, hence are known as micro minerals. HSC Facilitator Jasmina S

19. Functions of Minerals • Maintenance or control of water balance in the body • Contraction of muscles • Normal functioning of nerves • Clotting of blood. HSC Facilitator Jasmina S

20. Calcium • Functions • Calcium helps your bones to grow and become strong. • It makes your teeth grow healthy and strong. • It helps the blood to clot. When you get hurt, you bleed.You must have noticed that after some time the bloood stops flowing and a hard crust is formed. This is called clotting of blood for which calcium is needed. • It also helps in the movement of muscles. • Sources • You get calcium from • Milk and its products like butter and ghee. These are the best sources of calcium. • Green leafy vegetables like spinach, curry leaves, coriander leaves are also good sources of calcium. • Deficiency-Rickets ,osteoporosis HSC Facilitator Jasmina S

21. IRON • Functions • Iron is a very important mineral. It is needed for making red blood cells in your blood. • Sources • You get iron from • Green leafy vegetables like spinach, mint, etc. • Liver, heart, kidney and egg yolk are full of iron. • Gur/jaggery • You must include iron rich foods in your daily diet. • Deficiency : Aneamia HSC Facilitator Jasmina S

22. IODINE • Functions • Iodine is needed so that the thyroid gland in your body can work properly. • Sources • You get iodine from • Sea foods like fish and sea weeds. • Plants which grow in iodine rich soil. • Salt which has iodine in it, that is, iodised salt • Deficiency-Goitre HSC Facilitator Jasmina S

23. Phosphorus ,Sodium ,Potassium, Fluorine HSC Facilitator Jasmina S

24. WATER • Water is not a nutrient, yet it is very important for you. • It helps the body cells to do their work. • It helps you to digest your food and takes the nutrients from the food to the different cells of your body. • Water also helps to keep your body temperature constant. In summer, extra heat is removed when you sweat. • Water helps to remove the wate products from your body in the form of urine. • Everybody must drink at least 7-8 glasses of water everyday. HSC Facilitator Jasmina S

25. BALANCED DIET Definition: a diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity. The idea is to eat well in order to: • Achieve a proper development. • Keep our organism healthy. • Achieve a perfect brain functioning. • A shortage of any nutrient has a negative influence on balance. • peak condition. • our health and wellbeing. • Therefore, we have to make sure that our diet includes all these needed substances, always in the appropriate quantity. • Balanced Diet HSC Facilitator Jasmina S

26. Factors to be considered for balanced diet • Knowledge of daily nutritional requirement • Selection of food which supplies the daily nutrition of requirement. • Planning of meals • Preparation of meals • Serving of meals HSC Facilitator Jasmina S

27. Characteristics of a balanced diet: • Varied. • Pleasant. • Sufficient. • Not excessive The amount of energy needed by every person has to be established according to: • age. • gender. • physical activity. • sport, etc. HSC Facilitator Jasmina S

28. Factors influencing food choice Food choices for a balanced diet depend on many factors, such as: • individual energy and nutrient needs; • health concerns; • cultural or religious practices; • cost; • food availability; • food preferences; • social considerations; • environmental considerations; • advertising and other point of sale information HSC Facilitator Jasmina S

29. Individual energy and nutrient needs The amount of energy, carbohydrate, fat, protein, vitamins and minerals needed differs between different age groups and between males and females. For example, women of child-bearing age should consume extra amounts of folate and foods with added folic acid during early pregnancy to decrease the risk of fetal neural tube defects. Energy needs also depend on activity levels. Athletes will have much higher energy requirements due to their high level of physical activity. HSC Facilitator Jasmina S

30. Health Concern Diets which exclude many foods due to a person’s health concerns or for medical reasons need to be planned carefully. For example, people who are lactose intolerant cannot eat some dairy products and so must make sure that they eat other foods which are good sources of calcium, e.g. soft edible bones in fish such as tinned salmon. However, they can consume hard cheese, as it is low in lactose, and also yogurt in moderate amounts, because the bacteria in yogurt helps digest the lactose. HSC Facilitator Jasmina S

31. Cultural or religious practices • Ethical and religious practices, such as avoiding meat, may limit the range of foods people eat. • For example, a strict Vegan will not consume any meat products. They should choose non-meat food sources which are high in protein, iron and vitamin B12. HSC Facilitator Jasmina S

32. Cost Cost of food is a particularly important factor for people with low incomes. Food prepared food at home is often cheaper than eating out or buying take-aways. HSC Facilitator Jasmina S

33. Food Availability Most foods are grown in a particular season of the year, e.g. strawberries are harvested in summer. These are called ‘seasonal foods’. Buying foods when they are in season will often ensure the food price is lower. Technology and the importation of food, however, has allowed food to be available all year round. Frozen foods such as vegetables are a great alternative to fresh, if they are unavailable. HSC Facilitator Jasmina S

34. Food preferences Not everyone likes the same food, but some foods are particularly popular or unpopular. The taste, texture or appearance of foods can affect people in different ways. People should choose a balanced diet with a wide range of foods they enjoy by choosing from the 4 main food groups of The eat well plate HSC Facilitator Jasmina S

35. Food Advertising Advertisements encouraging people to choose certain foods often appear on the television, internet, radio, posters, magazines and newspapers. Point of purchase information and product placement are strategies often used to provide information to consumers. This can assist people in making healthier choices HSC Facilitator Jasmina S

36. Basic Requirement • The combination of nutrients is correct in the following proportions: • Carbohydrates 55 – 60 % • Proteins 25 – 30 % • Fats 12 – 14 % HSC Facilitator Jasmina S

37. Classification of food • Energy giving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etc • Body building food: Protein and mineral rich food . Meat ,fish ,eggs etc • Protective Foods :Rich in proteins ,vitamins and minerals • Regulating food : Water and roughage HSC Facilitator Jasmina S

38. Functions of Food Physiological- • Energy giving :It is the capacity to do work .Food provides energy to the body. 1gm of carbohydrates -4kcal,1gm of protein-4kcal and 1 gm of fat -9kcal Bodybuilding: Food provides material like proteins , minerals for building , repairing and replacement of tissues Protective : food protects the body from disease and play a role of safeguarding the body Regulating: Food such as water and roughage works to regulate the body fluid and bowel movement. HSC Facilitator Jasmina S

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40. Psychological: Security – infants cling to the mothers arm when fed , feel secure Attention –Children refuse to eat to get attention Outlet of emotions- people use to eat food to feel relaxed ,avoid boredom , loneliness , overeat when in tension Social: Status symbol-Marriages and parties Friendship and hospitality- Tea and coffee with biscuits-guest and neighbors Means of communication - Food communicates the feeling –good taste , decorative , costly food served Source of power- Child may be awarded by giving food and punished by not giving him food. HSC Facilitator Jasmina S

41. Classification of Work • Sedentary work or light work eg reading ,writing ,eating ,watching TV or movies 70 calories/hour • Moderate work –light gardening ,walk moderately fast like salesmen ,school teachers . 100-200 calories/hour • Heavy work : Labourers ,athletes ,farmers 350 and more HSC Facilitator Jasmina S

42. Calories • Men –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 cal • Women-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +300 HSC Facilitator Jasmina S

43. Calories • 1-3 years old need about 1,300 calories each day • 4-6 years old need about 1,800 calories each day • 7-10 years old need about 2,000 calories each day • 11-14 years old (boys) need about 2,500 calories each day • 11-14 years old (girls) need about 2,200 calories each day • 15-18 years old (boys) need about 3,000 calories each day • 15-18 years old (girls) need about 2,200 calories each day HSC Facilitator Jasmina S

44. FOOD GROUPS HSC Facilitator Jasmina S

45. Five Food Groups 1) Cereals – Rice , wheat, Ragi, maize Pulses and Legumes- Peas , beans , dals , grains 2) Nuts and Oil seeds- groundnut , soya, seasame, almonds, coconut 3) Vegetables- Carrot, radish, carrot, potato Leafy – spinach, cabbage, radish Non leafy – brinjal , peas, pumpkin Fruits- apple , guava, lemon, orange 4) Milk and Milk products- milk, curd, butter 5) Meat, Fish and Poultry- HSC Facilitator Jasmina S

46. Cereals Grains: Whole Grains are Great. Eat 6 ounces of grains every day. At least 3 ounces should be from whole-grain cereals, breads, crackers, rice or pasta every day. The rest of the grains can be enriched or whole-grain products. • One ounce of grain is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. This means that six slices of bread a day is the recommended total you need each day. • Importance: • They provide anti-oxidant • Contain ferulic acid which is anti-cancerous • Phytic acid protects the intestinal epithelium • Controls diabetes with the help of enzyme blockers • Insoluble fibres prevents constipation HSC Facilitator Jasmina S

47. Starchy Vegetables: Vary Your Veggies. Eat 2 ½ cups of vegetables every day . Roots and tubers like potatoes ,sweet potatoes , beetroot , turnip contain high percentage of carbohydrates in the form of sugar. • Importance: • Contains chemical compounds for • wide range of colors • Roots and tubers give more calories • as they contain starch • Carrot contain high amount of carotene • Good sources of Vit C • Supply inexpensive energy HSC Facilitator Jasmina S

48. Fruits: Focus on Fruits. Eat 2 cups of fruit every day. Eat a variety of whole fruits (fresh, frozen, canned or dried) rather than fruit juice for most of your fruit choices • Importance • Fruits supply roughage on bulk in the diet • Sugars are found in fruits • Good sources of vitamins • Orange ,amla , menons are good sources of • vitamin C • Yellow fruits ripen papaya contain Vit A • Sulphur ,iron, calcium are found in fresh fruits HSC Facilitator Jasmina S

49. Pulses Other name : legumes Bengal gram ,red gram , black gram , horse gram , peas , khesaridal Rich in protein and Vit B Satiety value due to high protein and fibre Contributes to fermentation in preparing idli,dhokla Provides anti nutrients which help in reducing diabetes Helps in reducing cholesterol. Germination pulses help to reduce degenerative disease Sprouted whole grams are rich in Vit C and Vit E HSC Facilitator Jasmina S

50. Nuts and Oil Seeds • Ground nut , cashew nut , walnuts • Importance: • Very nutritious and supply for a given weight , twice the amount of proteins • Good sources of minerals • Inexpensive and rich in fibre which helps in bowl movement • Contain high amount of moisture ,hence low in calorie • Good sources of vitamins , • Excellent source of vitamin E HSC Facilitator Jasmina S