Food and Nutrition Food- is any organic or inorganic substance that builds and repairs tissues, supplies heat

and energy, and regulates body processes when ingested. It refers to all substances containing nutrients such as carbohydrates, fats, proteins, vitamins and minerals. Nutrition- is the study of food in relation to health of the individual, community or society and the process through which food is used to sustain life and growth. Good Nutrition- means that the body has adequate supply of essential nutrients that are efficiently utilized in such that growth and health are maintained at the highest possible level. Malnutrition- is a condition of the body resulting from lack of one or more essential nutrients or it may be due to an excessive supply to the point creating toxic or harmful effects. Factors Affecting Food Habits y Habits, tradition, personal preference, social pressure, availability, convenience, economy and nutritional value.

Basic Tools in Nutrition Dietary Guides- are tools devised to aid in planning, procuring, preparing, serving and consuming meals for both normal and therapeutic diets of individual or groups. The proper uses of dietary guides assure that adequate diet is served according to an individuals or groups physical state and needs. Tools Commonly Used in Nutrition 1. The Recommended Dietary Allowances 2. The Three Food Groups 3. Nutritional Guidelines 4. The Food Composition Table 5. Food Exchange List 1. The Recommended Dietary Allowances (RDA)are levels of nutrient intake considered adequate to maintain health and provide reasonable levels of reserve in body tissues of healthy persons. -In obtaining RDA values, the average minimum requirement for a nutrient- except for calories- is determined first. -Safety allowances are added to the average minimum requirements to correct for inefficient utilization and individual variations. Final allowances are recommended to meet the requirements of all biological types of healthy individuals. However, the additional nutrients required by persons afflicted with diseases, traumatic stresses, or priority inadequacies are not provided. -For energy values, the average requirements for man and woman who are in good health and moderately active are determined. Variations in age, physical activity, body weight and physiological state are also considered. -Likewise, the RDA can serve as basis for estimating national food needs, goals in food production, in launching foods and nutrition policies and in establishing standards for public assistance programs; and as a guide in planning and procuring food supplies for population groups, in interpreting food consumption records and in evaluating the adequacy of food supplies to meet national needs. -The difference between requirement and allowance should also be noted. Requirement refers to the amount or value actually needed by the body to ensure optimum health, below which would result to detrimental effects. Allowance includes individual variations and other factors; hence, its value is higher than that of requirement.

Food Habits- are the ways in which individuals or groups select, prepare, consume and utilize portions of available food in response to their cultural, social and economic environment. Objective factors- physical, biological and technological influences. Subjective factors- cultural, social and physiological influences. Reasons Why Certain Foods are Preferred We like certain foods because we associate them with happy experiences--- a.) those we eat during family gatherings b.) those given to us when we were children by people who love us or c.) those eaten by people whom we regard highly. We dislike foods that are--- a.) withheld from us as punishment b.) those given to us when we are ill c.) those forced to us when we are not hungry. Food Opinions- are sets of ideas or concepts held by a person regarding a certain food. These are affected or influenced by culture and vary from region to region.

2. The Three Food Groups The three food groups are (1) energy giving foods (Go), (2) body building foods (Grow), (3) regulating foods (Glow). Energy giving foods are cereals, corn, fats and oils. Body building foods are meat, fish, poultry, dairy products and legumes. Regulating foods are fruits and vegetables. 3. The Nutritional Guidelines US dietary guidelines were formulated by the Department of Health and Human Services (DHHS) and the US Department of Agriculture and was issued in 1992. The title is Nutrition and your Health: Dietary Guidelines for Americans. 1. Eat a variety of foods. 2. Maintain a healthy weight. 3. Choose a diet low in fat, saturated fat and cholesterol. 4. Choose a diet with plenty of vegetables, fruits, and grain products. 5. Use sugars only in moderation. 6. Use salt and sodium only in moderation. 7. If you drink alcoholic beverages, do so in moderation. The Korean Guidelines were set by the Korean Nutrition Society in 1986: 1. Eat a variety of foods. 2. Keep ideal body weight. 3. Consume enough protein. 4. Keep fat consumption at 20 percent of total calories. 5. Drink milk everyday. 6. Reduce salt intake. 7. Keep good dental health. 8. Restrain from smoking, alcohol and caffeine consumption. 9. Keep the harmony between diet and daily life. 10. Enjoy your meal. 4. The Food Composition Table (FCT) -Provides information regarding the chemical composition and nutrient contribution of foods, as basis for planning food mixtures needed in food assistance programs. -Useful in prescribing diets with nutrient restrictions or modifications, and in interpreting dietary histories. The tables come in handy in agricultural research, food industry and regulation, nutrition education, and consumer demand/action program. -The FCT has three parts. Part A presents the nutrient composition of raw and cooked foods. Part

B gives the nutrient composition of processed foods and C shows supplementary tables or nutrients and anti-nutrients. Part A and B give the nutrient values of foods per 100g edible portion. Part C includes tables for amino acid, essential elements, oxalic acid, phytin, cholesterol, trace minerals of some foods. 5. The Food Exchange List (FEL) -is a list of common foods grouped in terms of equivalent amounts of carbohydrates, proteins, fats and calories. Each group may also contain foods with equal amounts of vitamins and minerals. -Since the foods in a group can be used interchangeably, the list may serve as a quick method of planning and evaluating the carbohydrate, protein, fat and calorie contents of a meal or diet. Devised primarily to facilitate the planning of diabetic diets, this food guide is also applicable for normal and other therapeutic diets. Nutritional Composition of Foods Calorie or Kilocalorie (Cal/Kcal)- is the unit of energy commonly used in human nutrition. It refers to the amount of energy required to raise the temperature of one gram or kilogram of water by one degree centigrade respectively. -Primary Sources of calorie are foods rich in carbohydrates, fats and proteins. -Joule- is the unit of energy in metric system. Nutrients- are present in an adequate diet using a variety of foods at the right amounts. No single food can provide all the nutrients in amounts needed for good nutrition. Sources of Energy- cereals and root crops are cheap sources, while oils and fats are its most concentrated sources. Sources of Proteins, B-vitamins and Iron- meat, fish, poultry, eggs and legumes. Sources of Proteins, Calcium and Riboflavin- milk, cheese, and other dairy products. Classification of Nutrients 1. According to Function. 2. According Chemical Nature. a. Organic- with carbon content (protein, fat, carbohydrates and vitamins) b. Inorganic- without carbon content (water and minerals) 3. According to Essentiality

4. According to Concentration. Macronutrients- water, protein, fat and carbohydrates. Micronutrients- vitamins and trace minerals. Assessment of Nutritional Composition 1. Concentration- is the relative content or strength of the food components that, in this regard, are the calories or nutrients. It is, however necessary to have equal weights when comparing different foods to determine which is the more concentrated source of calories and nutrients. 2. Contribution in the Diet- when reference (such as RDA) is made to an individual, the basis of comparison is no longer concentration but contribution. Contribution refers to how much a given nutrient or calorie is supplied by a certain food in relation to another. In this case, the basis of comparison cannot be equal weights, because weight per se has a little influence on intake, while intake generally influences contribution. The possible common bases for comparing foods according to their contribution are: 1. Per serving portion. Serving portion is the size by weight or volume considered sufficient to satisfy the need and meet the allotted per person. E.g. serving portion of vegetable is cup and a serving portion of soup is cup. This does not recognize the frequency of serving. 2. Per amount eaten in a day. This takes into account the frequency of serving and consequently the total intake of a certain food in a day. 3. Per equal caloric contribution. The common basis of comparison is equal calorie portions (usually 100 Kcal) of various foods. This calorie value is the same for all foods. What varies is the weight of the different foods needed to yield that much calorie. Since there are necessary nutrients, proper selection of foods is therefore called for. Calories- are the measurement unit of energy. Energy- is the capacity to do work or produce change in matter. Nutrition deals with energy found in foods due to the chemical bonding in nutrients. Carbohydrates- these are organic compounds that contain carbon, hydrogen and oxygen.

Functions of Carbohydrates 1. Major source of energy for the body. 2. Protein sparing effect. 3. Necessary for normal fat metabolism. 4. Modulate the production of hormones. 5. Regulate gastro-intestinal peristalsis. 6. Detoxifying effect. 7. Precursor of important compounds. -widely distributed in plants. Cereals and root crops contain mainly starch and amylase and amylopectin. Fruits and vegetables have varying amounts of sugars and polysaccharides. Glycogen or animal starch is present in small amounts in animal tissues such as liver and muscles. Fats- like carbohydrates are also organic substances composed of carbon, hydrogen and oxygen. However, fats differ in ratio of oxygen to carbon and hydrogen which is much higher (from 1:7 to 1:3) compared to 1:2 for simple carbohydrates. Essential fatty acids- refers to linoleic acid, fatty acid that cannot be produced in the body that is why it must be provided in the diet. Synthetic fats- are mostly formulated fats for therapeutic purposes. Cholesterol- is a lipid monohydric alcohol widely distributed in animal tissues found in egg yolk, various fats, nerve tissues of the brain and the spinal cord, liver, kidney, and adrenal glands. Functions of Fats in our Body 1. Concentrated source of energy. 2. Satiety value. 3. Precursor of prostaglandins. 4. Source of essential fatty acid. 5. Carrier of fat-soluble vitamins. 6. Enhances meal palatability. 7. Body insulator and protector of vital organs. Fats come from animal and plant or vegetable sources. Proteins- every cell in the body is composed of proteins that are subjected to continuous wear and tear and replacement. The word protein was coined by Mulder, a Dutch Chemist, from a Greek word meaning first, to establish the primary importance of this nutrient in a persons diet. -These contains the elements carbon, oxygen, hydrogen and nitrogen. These elements are arranged into amino acids, which are linked by peptide bonds to form protein.

-There are 23 amino acids, eight if which are considered essential for adults, namely, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, while arginine and histidine are essential for infants and growing children. Functions of Protein: 1. Essential for growth and repair. 2. Found in bones, teeth, hair and nails, thus serving structural functions. 3. Enable the body to maintain neutralty and regulate water balance. 4. Form essential body compounds such as hemoglobin, antibodies and hormones. 5. Energy source when carbohydrate and fat intakes severely inadequate. Factors that Alter the Need for Protein: 1. Age 2. Size 3. Adequacy of carbohydrate and fat intake 4. Physiological state 5. Quality of dietary protein Vitamins- these are organic compounds needed in very small quantities in the daily diet of animals, including man, for normal growth and maintenance of life. The term vitamin was coined by Casimer Funk when he discovered the anti beri-beri factor in rice bran. The term came from the two root words: vital and amine. These are classified as either fatsoluble or water-soluble. The fat-soluble vitamins include A, D, E, and K while C and B vitamins such as thiamine, riboflavin, niacin, panthothenic, pyridoxine, and biotin are water-soluble. Functions of Vitamins 1. Regulate biological processes for the promotion of growth. 2. Responsible for the normal functioning of the digestive tract, stabilization of the nervous system and the proper utilization of mineral elements and other macronutrients in the body. 3. Make tissues more resistant to infection. Minerals- these are inorganic crystalline and homogenous substances comprising approximately 4% of mans total body weight. -Minerals serve as structural and regulatory substances. As structural substances, they act as (a) building constituents in the bodys tissues, (b) components in soft tissues, and (c) components in essential body compounds. As regulators, they are

called electrolytes that activate enzymes and hormones. Meal Planning According to Leocadio (1976), meal planning is the process of thinking and deciding the series of activities in meal management. The activities include planning, purchasing, food supply storage, food preparation and cooking, food service and dining area preparation. Meal planning is essential to ensure that food served is (a) nutritionally adequate, (b) economical in terms of food cost, time and energy spent in preparation, (c) aesthetically pleasing and (d) sanitary. When plans and decisions have been made, write them down. Factors to Consider in Meal Planning 1. Resource Availability. This depends on the familys socio-economic status, goals and values, desired type of meals service and place of origin. Family customs and traditions, likes and dislikes, size and composition, and religious affiliations influence the way these resources are used. 2. Family Goals. The general goals in meal planning are: a. Economical use of available resources b. Provision of varied, interesting and aesthetically pleasing meals c. Provision of nutritious and sanitary meals d. Minimum use of time and energy in meal preparation and service. 3. Family Values with respect to goals. Different families have different values. Many housewives value health more than any factors, regardless of the cost, time and energy spent to buy, prepare and serve the food. Thus, a nutritious meal is always provided for. 4. Changing Lifestyle. Because of the tight economic situation in the country at present, practically, all adult members of the family especially the mother has to work. Therefore, the time for preparation of home cooked meals is very limited and the number of meals eaten outside of the home is high. It is important that meals outside the home should also be nutritious, economical and sanitary.