Nutrients constituents in food.. supplied to the body in suitable amounts Carbohydrates Fats

1. Health & Wellness – Nutritional PerspectiveDr Asna Urooj Dept of Food Science & NutritionUniversity of MysoreMysore 570 006asnaurooj@foodsci.uni-mysore.ac.in

2. Nutrition– science of food, the nutrients & other subs.. Their action, interaction & balance in relation to health & disease. Process by which organisms.. Ingest, digest, absorb, transport, utilize & excrete. Health -state of complete physical, mental & social well being . Not merely the absence of disease / infirmity. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

3. Nutrientsconstituents in food.. supplied to the body in suitable amounts Carbohydrates Fats Proteins Minerals Vitamins water Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

4. Nutrients Proteins - growth, repair of muscle & body tissues Fats - energy source, imp in relation to fat soluble vitamins Carbohydrates - our main source of energy Minerals - inorganic elements in the body & which are critical to its normal functions Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body Water - essential to normal body function - as a vehicle for carrying other nutrients and 60% of the human body is water Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system

5. Basics • For every physical activity, the body requires energy and the amount depends on the duration and type of activity • Energy demand exercise. • Metabolic systems supply energy Aerobic & Anaerobic. • Energy is obtained ---- body stores or the food • Glycogen -- main source of fuel used by the muscles -- aerobic and anaerobic exercise. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

6. How FOOD Becomes YOU • Defn of Nutrition – several processes Ingestion & digestion | Absorption | Transportation | Utilization | Excretion Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

7. Energy is used in 3 ways 1 –Digesting food 10% 2 - Physical activity 25% 3 - Basal Metabolic rate ( BMR) 65% BMR – all functions that support life 24 hours Can’t change the percent But You can change your energy demand Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

8. Facts about Body weight Body is composed – water, fat, muscle, bone,minerals • Composition varies with age • Controlled by hormones, diet, exercise, stress etc. Body Mass Index = wt (kg) / ht 2 (m) • Ideal range = 19 – 23 for Indians • Over weight BMI is > 23 – 26, • Waist to Hip ratio (WHR) – Central obesity • obese >27 • Ideal = 0.8 Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

9. Body Mass Index indicator of health risk • eg – 75 kg / 1.7 X 1.7 m = 26 BMI class Presumptive diagnosis < 18.5 Underweight 18.5 - 22.9 Normal 23 - 24.9 Overweight > 25 Obese Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

10. Sources of Fuel Protein, Fat, Carbohydrates Substrate choice depends І • Intensity & duration of exercise • Fitness level • Dietary intake Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

11. NUTRIENTS – sources,functions Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

12. NUTRIENT SUPPLY FOOD Amount Energy Protein CHO Fat g/ml Kcals g g g • Cereals 100 350 6-12 60-70 1-2 • Pulses 100 340 18-25 60 1-5 • Milk 100 65 3-5 8 4-6 • Vegetables 100 35- 55 1-2 8-15 - • Oils / fats 20 180 - - 20 • Fruits 100 30-55 1-1.5 10-15 - • Sugar 20 80 - 20 - • Meat 100 80-140 12-22 - 3-13 Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

13. Carbohydrates: more than sugar Starches, sugars and fiber. Simple sugars – fructose, glucose, lactose Sweetness varies Complex carbohydrates – starch, glycogen, cellulose, pectins. Most carbohydrates in our diet come from Plant foods Starches & sugars – 4 kcal /g

14. Food sources of carbohydrates • Sugars honey, fruits, berries, cane sugar, jaggery, jams, soft drinks, milk, confectionary etc. • Starches cereals, pulses, potatoes, vegetables, animal food (liver, oysters, crab) • Fiber whole grams, Unrefined cereals, pulses,vegetables, fruits, nuts Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

15. Facts About Proteins • Needed for survival, growth, maintenance, enzymes, hormones • Building blocks amino acids – e.a.a & n.e.a.a • “ 2 Q’s ” - Quantity & quality matters – nutritional value of protein foods • Food processing – insignificant effect • Digestibility (%) varies among sources Egg > soy, milk, corn * > wheat>milk> rice> corn,beans, milk *> corn > corn, beans ( *taken together) Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

16. Proteins – facts Protein-rich foods are often high in fat Expensive eg., dairy foods, meat Foods differ in amino acid composition Differ in biological value Protein needs differ in different groups Extra needs – growth, pregnancy, lactation, surgery, injury, burns, recovery from mal-nutrition 1 g = 4kcal Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

17. Facts about fats Source of energy, 1g = 9kcal, Source of Essential Fatty Acids. Carrier for fat sol vit A, D,E, K Palatability Satiety value Invisible & visible fat Cholesterol – only foods of animal origin

18. Three major types of fat SATURATED FATS ------- BAD Carbon chains with hydrogen bonds Meat, Butter, coconut, milk chocolate, creams, Ghee UNSATURATED FATS ------- GOOD carbon chains with one or more double bonds Monounsaturated : olive oil, nut oils Polyunsaturated : corn oil, vegetable oils, soy etc. TRANS FATS -------- BAD Manufactured fats. Liquid  Solid (hydrogenation)

19. Energy Fuel 65% Carbohydrates (cereals, roots & tubers, sugar, sweets, bread, ) 20% Fats (dairy products, oil) 12- 15% Protein (pulses, eggs, milk, meat, poultry, fish) Energy yield per gram is as follows: Carbohydrate - 4 kcal, Fats - 9 kcal and Protein - 4 kcal. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

20. What are the energy requirements Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements (BER) For every Kg of body weight 1.3 kcal is required every hour. An adult weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 kcal/day Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

21. Factors affecting Basal energy expenditure • Body size - larger & taller people , have metabolic rates. • Body composition – lean body mass, single determinant of BEE • Age - younger age • Gender – differences in body size & composition • Hormonal status – endocrine disorders. In women metabolic rates change with menstrual cycle , pregnancy & menopause Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

22. How to derive nutrients ?? FATS MILK &MILK PRODUCTS Prot,fat Ca, Vit FRUITS & VEG –Fibre, vit, min ------------------------------ PULSES & LEGUMES Energy, Cho, Prot, Inv Fat, Vit, MIn Fibre CEREALS & PRODUCTS Energy, Cho, Prot, Inv Fat, Vit, Min, Fibre Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

23. Balanced Diet - Contains different types of foods in such quantities & proportions so that the need for various nutrients is adequately met - provision for extra nutrients – to withstand short duration of low intake - to calculate – know Recommended Dietary Allowances [ RDA] – ICMR - Tables of Food Composition Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

24. Nutritional Statuscondition of health of the individual as influenced by utilization of nutrients. determined → medical, dietary history, physical examination laboratory tests Malnutritionpathological state .. Relative or absolute deficiency or x’s of one or more essential nutrients – 4 forms • Under nutrition 2. Over nutrition 3. Imbalance 4. Specific deficiency Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

25. There is a connection between over-nutrition and under-nutrition. Malnutrition associated with a higher level of LBW. One in three babies born in India weigh significantly low because their mothers are undernourished. Some low-weight babies die and some survive and those who survive adapt to malnutrition and scarcity i.e, the biological adaptation is programmed to maximise every calorie the body gets. This adaptation that helped a malnourished baby survive suddenly turns out to be a mal-adaptation when the baby becomes an adult. In adulthood, may become overweight / obese, despite consuming normal diet (past h/o malnourishment, biological adaptation. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

26. Who are likely to have nutrition problems Pregnant women Elderly Children People in isolated communities Large size families Poor Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

27. Deficiencies seen Vitamin A – children Malnutrition – prot-energy in children Iodine [ IDD] – newborn, cren, Adults Anemia – children, preg &lact women, elderly Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

28. Dietary guidelines PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) Nutritionally adequate diet – variety Addnl food – pregnancy & lactation Breast feeding – must - 4-6 months Supplements – infants by 4-6 months GLV, other veg, fruits – eat in plenty Cooking oils – moderation Avoid over-eating Limit use of Salt & Sugar - Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

29. DETERMINANTS OF HEALTH HEALTH OR DISEASE NUTRITION DIET ENVIRONMENT EXTERNAL INTERNAL Food Patterns - Family - Area - Culture Biological set points Genetic Ecological Technological Life events Fetal development Psychological Sleep Body frame Organ function Economical Organ system Individual differences Gender Age Activity Body size Behavior Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

30. BREAKFAST • Should be main meal of the day • Up to 1/3 of RDA may be supplied • Should be eaten in mid-morning rather than later • Should be eaten within 45 min. of waking • Thyroid activity is maximum and insulin activity is low – better energy utilization of food, hence • People trying to lose weight should not skip breakfast • Should contain: • Carbohydrates – minimum of 50g • Stimulate/initiate insulin action • Neurotransmitters – serotonin & catecholamine • Protein – 12-15g • Sustains insulin action • Promotes positive mood Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

31. PHYSICAL ACTIVITY • Regular physical activity can reduce your risk of: • Depression and anxiety • Dying prematurely • Developing: • High blood pressure • Diabetes • Osteoporosis • Colon cancer • Regular physical activity can help you: • Feel better • Control weight • Have more energy • Increase your sense of well-being • Reduce stress • Build healthy bones, muscles and joints • Become stronger • Live longer Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

32. PHYSICAL ACTIVITY I tried all the fitness fads, but my dietitian was right all along – walking is the best exercise • High impact exercises – no effect on fat • Low impact exercises – regulate fat loss • Aerobic exercise improves O2 capacity of the cells • Controls hypertension, cholesterol • Stimulates release of certain chemicals- • Endorphin, Enkephaline • Natural pain killers,  anxiety • Interleukin, Interferons • Strengthen defense mechanism AIM AT FAT LOSS, NOT WEIGHT LOSS

33. STRESS • Can affect onset of disease as well as progression & recovery from disease • Under stress, Adrenaline is released – burns fat for release of glucose for energy. • Cortisol released for utilization of left-over released energy – favours redistribution of fat to abdomen • Higher Waist-to-Hip ratio (gluteal femoral obesity) - An adaptation to stress • Stress has been linked to: • Cancer Alcohol and substance abuse • Diabetes Cardiovascular disease • Breakdown in the immune system Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

34. IMPLICATION • Amount of physical activity - regulated to bridge gap - energy intake and expenditure • Achieve ‘energy balance’ or cause ‘negative energy balance’ / energy deficit • - result in controlled weight loss. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

35. General Dietary Recommendations Consume high-carbohydrate & fibre, low to normal fat and moderately high protein diet. Regular meal timings with breakfast eaten within 45 min. of waking. Inclusion of pulses, especially in the breakfast. Consumption of a mixed cereal diet with green leafy vegetables at least 3-4 times a week. Consumption of fruits should be along with meals if diabetic. If overweight/obese, exercise along with dieting to reduce body weight. Even if one has normal body weight, exercise to maintain weight. Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.

36. THANK YOU Nutrition & wellness - Nutritional perspective. Dr. Asna Urooj.