Utilization of foods,Physical activities,different components of variable nutritional value of food, classification of food nutrients,water,mineral salt

1. “HEALTHY EATING HABIT”
Paper presented At
MEDICAL SEMINAR ORGANISED
BY The
Medical Services Of International
Institute Of Tropical Agriculture
ON 30TH APRIL 2008.
BY
DIETITIAN TUNDE AJOBO (RD) MNDA

4. INTRODUCTION
 Our bodies are made of Skin,
Muscle, Bone and Organs, the
Organs are made of tissue, and
those tissues are made of cells. In
essence each are made up of
millions of cells!
 These cells all die and have to be
replaced. How do we replace
them? How do we build new cells?

5. The raw materials come from only
one place- what we put in our
mouth.
If we put healthy food in our
mouth, we make healthy cells but
if we put unhealthy food in our
mouth, then we have raw
materials that are unhealthy and
produce inferior, sick cells that
can make us sick!

6.  Among all human activities
eating undoubtedly has the
greatest effect on Health!
 After breathing eating is
what we do most frequently
during a lifetime.

7. What is food?
Food — Anything that; when
taken into the body, serves
to nourish, build, and repair
tissues, supply energy, or
regulate body processes.

8. To be built up and to perform
its functions, the human body
must be supplied with foods
which contains ―Nutrients‖ and
energy to assemble these
components and ensure the
proper functioning of the
organs.

9. The work resulting from the utilization
of foods by the body is used mainly for:
Maintenance of the vital
functions
This is the energy necessity for life, i.e.
The energy used for beating the heart
Blood circulation
Respiration
Digestion
Maintenance of the body temperature
at 370C

10. Physical activities
It is clear that energy requirement
depend on the type of activity and
therefore vary widely; from 75 to
300 calories (and more) per hour.
Consequently a person caloric
requirement will clearly depend
on his occupation.
A docker will need more energy
than a watch- maker.

11. Growth
Our body obtains the substances
essentials for its own construction
from food.
Food also forms the basic material
for tissue maintenance and repair.
Indeed most of the body’s cells have
a much shorter span of life than the
body itself.
The cells age, die and are then
replaced by other cells that the body
has built from the food.

12. This is also true for the healing of
wounds, for example.
Protection
It is not sufficient to supply the body
with the means for growth and action.
It should also be protected against
diseases, infections, and environment
stress such as noise, over work e.t.c.
Food also supplies the body with the
substances it requires, for its own
protection.

13. Foods consist of different components of
variable nutritional value called nutrients:
These are:
Carbohydrates - e.g. Yam Cassava,
Plantain, Cocoyam, Potato, Rice, Corn etc
Proteins — e.g. Meat, Milk, Egg, Fish,
Fats/Oil — Butter, Margarine, Palm oil, Soy
oil, Cotton Oil,
Minerals Salt -e.g. Potassium, Calcium,
Iron, Phosphorus, Iodine, Na+
Vitamins, e.g. Vitamin C and B Complex,
Vitamin A, D, E, K.
Water

14. They are classified according to their
basic functions, as.
Energy Factors
Carbohydrates: 1gm of carbohydrates - 4 calories
Fats: 1 gm of Fat - 9 calories
Protein May also 1gm of protein - 4 calories
Alcohol 1gm – 7 calories
Building factors:
These are mainly proteins, factors for
building tissues and organs, and mineral
salts, which play a part in building bones
and teeth. However, water, fats and
carbohydrates are also components of all
the body’s cells.

15. Protective factors:
Vitamins and mineral salts. Some
proteins and fat also helps.
It is important that healthy
patterns be established early to
prevent the development of
conditions such as obesity and
hypertension that may increase
disease risk in later year.

16. Eating adequate amounts of
essential nutrients coupled
with energy intake in balance
with energy expenditure, is
essential to maintain health
and to prevent diseases.
Individual foods as well as
foods within the same food
group vary in their nutrient
content.

17. No one food contains all the known
essential nutrients.
Eating foods from each of the different
food groups helps ensure that all
nutrients needs are met.
Portion number and size should be
monitored to ensure adequate nutrient
intake without exceeding energy
needs.
Healthy individuals obtain an adequate
nutrient intake from foods .

18. Vitamin and minerals supplements
are not a substitute for a balanced
and nutritious diet, there is need
to emphasize the intake of fruits,
vegetables, and grains.
Excessive food intake, especially
of foods high in saturated fat,
sugar, and salt, should be
avoided.
Eat according to guide line in food
pyramid.

19. Consume a variety of grain products,
including whole grains.
Grain products provide complex
carbohydrates, vitamins, minerals, and
fibre.
Foods high in starches
(Polysaccharides: e.. Bread, cereals,
potatoes) are recommended over
sugar (monosaccharides and
dissacharides).
Foods that are sources of whole grains
as well as nutrient — fortified and
enriched starches (such as cereals)
should be major sources of calories in
the diet.

20. Consume a variety of fruits and
vegetables.
Habitually consuming a variety of fruits
and vegetables (especially those that
are dark green, deep orange or yellow)
helps ensure adequate intakes of
micronutrients normally present in this
food group.
Fruit and Vegetables also have a high
water content and hence a low energy
density.

21. Dietary patterns characterized
by a high intake of fruits and
vegetables are associated with
a lower risk of developing
heart disease, stroke and
hypertension.
Fruits and vegetable should be
taken daily, both as meals and
snacks.

22. To ensure an adequate fiber intake, eat
whole fruit and vegetable rather
than juice.
Food sources: Oranges, Apple, Grape,
Watermelon, Pineapple etc.
Proteins are needed in the body on daily
basis because the body cannot store it.
Proteins are widely distributed in nature:
The main sources of dietary proteins are
Animal proteins: Meat, fish, eggs, milk,
cheese etc.

23. Vegetable proteins:
cereals (Bread) pulses (Lentils, chick-
peas, beans) vegetables usually have a
low protein content (1 to 2%) proteins
form the basic structure of each of the
body’s cells.
Therefore they are essential for life
and with greater reason for growth.
Children, pregnant and lactating
women need additional protein for
synthesis of new tissues.

24. Animal protein foods are complete
because they contain balanced
proportions of all the essential amino
acids while protein from plant foods
are incomplete, lacking one or more
essential amino acids.
Fat and Oil:
Fat supply the body with energy,
provide the building blocks for cell
membrane and help key systems in the
body function properly. It helps in the
absorption of fat soluble vitamin
A,D,E,K. Not all fat are bad.

25. Polyunsaturated and
Monounsaturated fats
(helpful
to heart) e.g. fish oil, nuts, and
vegetable oils (Soy oil) etc.
Saturated fat and trans fats
(increases blood cholesterol) e.g. Fatty
meat, butter, whole milk, coconut, Palm
kernel oil. Trans . fats are found naturally in
some foods, the major source in the diet is
partially hydrogenated oil.
Examples of foods that may contain trans
fats are: cookies, crackers, muffins, potato
chips, and stick margarine.

26. Water:
Water is essential for life.
The body can go without food for
several days but it cannot do
without water. It is the most
important component of the
human body.
It represents, on average 66% of
bodyweight in adult and almost
75% in new-born.

27. Body water is divided into two
compartments:
 Intracellular, approximately 50% of
bodyweight and 2/3 of total body
water.
 Extracellular.
Water has various functions:
It helps build and renew tissues
It acts as a solvent and carrier of
nutrients in solution and waste
products.
 It is required for numerous reactions.
 Mineral salt.

28. Mineral Salt
The body contains approximately 4%
minerals, which, in common with all
other components, must be supplied
by the diet.
Minerals do not provide energy in
themselves but, because they form
part of the tissues and skeleton, they
are essential for growth.

29. For example Calcium,
Phosphorus, Potassium, Sulphur,
Sodium, Chlorine and Magnesium:
Sodium and potassium govern the
water balance inside and outside
the cells.
Potassium is mainly found inside
the cells, sodium outside. Iron is
essential for the formation of the
red corpuscles.

30. To nourish yourself optimally, you
need to eat foods that provide
adequate amounts of essential
nutrients and energy.
Research confirms that dietary
excesses, especially of energy, fat
and alcohol, contribute to many
diseases, including heart disease,
cancer, diabetes and liver
disease.

32. “May your food be your medicine and
your medicine be your food”
Hippocrates, Greek Physician 5th Century b.C.

33. Thank You!