Nutrition Module: 2.

Nutrients and their Sources

Study Session 2 Nutrients and their Sources
Introduction
In the previous session you learned about nutrition, nutrients, food and food
choices. In this session, you will learn about each nutrient in more detail. You will
learn about the major categories of nutrients, the main sources of these, their
function, and how our body uses each of these nutrients for healthy growth and
development.

There are seven main classes of nutrients that the body needs. These are
carbohydrates, proteins, fats, vitamins, minerals, fibre and water. It is important
that everyone consumes these seven nutrients on a daily basis to help them build
their bodies and maintain their health. Deficiencies, excesses and imbalances in
diet can produce negative impacts on health, which may lead to diseases.

This study session will help you to explain to families and individuals in your
community the importance of consuming a healthy and balanced diet, and how to
do this with the resources available to them.

Learning Outcomes for Study Session 2

When you have studied this session, you should be able to:

2.1 Define and use correctly all of the key words printed in bold. (SAQ 2.1)

2.2 Classify foods into groups according to their nutrients and differentiate
between macronutrients and micronutrients. (SAQ 2.1)

2.3 List the sources and functions of the nutrients. (SAQs 2.1 and 2.3)

2.4 Describe vitamins and their classification. (SAQ 2.2)

2.5 Explain the functions of the common minerals that people require in their
diet. (SAQ 2.2)
2.6 Describe a balanced diet for people in your community. (SAQ 2.3)

2.1 Classification of essential 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. These are
macronutrients, which should be consumed in fairly large amounts, and
micronutrients, which are only required in small amounts.

2.1.1 Macronutrients
‘Macro’ means large; as their name suggests these are nutrients which people
need to eat regularly and in a fairly large amount. They include carbohydrates,
fats, proteins, fibre and water. These substances are needed for the supply of
energy and growth, for metabolism and other body functions.

Metabolism means the process involved in the generation of energy and all the
‘building blocks’ required to maintain the body and its functions.

Macronutrients provide a lot of calories but the amount of calories provided

varies, depending on the food source. For example, each gram of carbohydrate or
protein provides four calories, while fat provides nine calories for each gram.

2.1.2 Micronutrients
As their name indicates (‘micro’ means small) micronutrients are substances
which people need in their diet in only small amounts. These include minerals and
vitamins.

Although most foods are mixtures of nutrients, many of them contain a lot of one
nutrient and a little of the other nutrients. Foods are often grouped according to
the nutrient that they contain in abundance (see Box 2.1).

Box 2.1 Nutrient types and their names

Foods that contain a lot of protein are called body-building foods or growing
foods. Foods that contain a lot of fat or carbohydrates and perhaps only a little
protein are called energy-giving foods.
Foods in which the most important nutrients are vitamins or minerals are called
protective foods.

What are some of the common foods consumed in your community? Make
a list in your Study Diary.
Reveal answer

If people are to stay healthy they must eat a mixed diet of different foods which
contain the right amount of nutrients.

2.2 Macronutrients in detail

You are now going to look at the different macronutrients in more detail.

2.2.1 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.

2.2.2 Classification of carbohydrates

Based on the number of sugar units, carbohydrates are classified into three
groups; these are monosaccharides, disaccharides and polysaccharides. You need
to know the classes of carbohydrates to enable you to give relevant advice to
patients with special needs like diabetes (when someone has problems regulating
the amounts of glucose in their body).

Monosaccharides and disaccharides are referred to as simple sugars or simple

carbohydrates that our body can easily utilise. For this reason, people with
diabetes mellitus shouldn’t eat too many of these carbohydrates. Examples
include sugar, honey, sweet fruits and sugar cane. Polysaccharides are called
complex carbohydrates and they need to be broken down into simple sugars to
be used by our body. They can be consumed by diabetic patients without
restriction. Examples include starch and cellulose.

Can you think of examples of foods that are sources of carbohydrate?

Reveal answer

Which of these foods are simple sugars and should not be eaten in large
quantities by patients who have diabetes?
Reveal answer

2.3 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.

2.3.1 Sources of protein

The main sources of proteins are meats, chicken, eggs, breastmilk, 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 (see
Figure 2.1) are usually not as good for body-building as animal proteins, they can
become more effective nutritionally when both are mixed with each other.

Figure 2.1 Meat is a good source of protein. (Photo: Dr Basiro Davey)

Look again at the list of foods you wrote in Section 2.1.2. Which of these
foods are sources of protein? Which of these food groups have good quality
protein?
Reveal answer

2.4 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.

2.4.1 Classification of fats

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.

As a general rule, plant sources of fats are better for a person’s health than the
animal sources, because animal fats contain more saturated fats.

Look at the list of foods you wrote in Section 2.1.2. Which of these foods
are sources of fats? Which of these fats are not healthy fats?
Reveal answer

2.5 Water
You may remember from Study Session 1 that a 50 kg adult contains about 31
litres of water and a one year old, 10 kg child contains nearly 8 litres of water.
Almost every part of the body contains large amounts of 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:

For the body to make cells and fluids such as tears, digestive juices and
breastmilk
For the body to make sweat for cooling itself
For essential body processes — most take place in water
For keeping the lining of the mouth, intestine, eyelids and lungs wet and
healthy
For the production of urine, which carries waste from the body.

2.6 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.

2.6 Including fibre in the diet

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

Fibre makes food bulky or bigger — this can help a person who is
overweight to eat less food
Fibre makes the faeces soft and bulky; this can help prevent constipation
 Fibre slows the absorption of nutrients, so it helps nutrients to enter the
blood stream slowly. This is important for patients with diabetes mellitus.

In this section you have learned about the macronutrients: carbohydrates, fats,
proteins, water and fibre, and how they nourish the body. You are now going to
learn more about vitamins and minerals, the important micronutrients.

2.7 Micronutrients in detail

2.7.1 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. Table 2.1 overleaf sets out the
functions of some of the important vitamins and examples of sources of food for
each of these.

Table 2.1 Functions and sources of vitamins.

Vit Function Food sources
am
ins
Vit
Night vision Breastmilk, tomatoes, cabbage, lettuce,
am pumpkins
in Healing epithelial
A cells Mangoes, papaya, carrots
Normal Liver, kidney, egg yolk, milk, butter, cheese
development of cream
teeth and bones

Vit
Needed for Ultra violet light from the sun
am absorption of
in calcium from small Eggs, butter, fish
D intestines
Fortified oils, fats and cereals
Calcification of the
skeleton

Vit For blood clotting

Green leafy vegetables
am
in Fruits, cereals, meat, dairy products
K
B Metabolism of
Milk, egg yolk, liver, kidney and heart
co carbohydrates,
mp proteins and fats Whole grain cereals, meat, whole bread,
lex fish, bananas

Vit
Prevention of Fresh fruits (oranges, banana, mango,
am scurvy grapefruits, lemons, potatoes) and
in Aiding wound vegetables (cabbage, carrots, pepper,
C healing tomatoes)
Assisting absorption Breastmilk
of iron

Epithelial cells form the thin layer of tissue lining the gut, respiratory and
genitourinary systems.

Calcification refers to the hardening of bones by calcium deposits.

Scurvy is a disease caused by vitamin C deficiency which leads to sore skin,

bleeding gums and internal bleeding.
2.7.2 Minerals
Minerals are the substances that people need to ensure the health and correct
working of their soft tissues, fluids and their skeleton. Examples of minerals
include calcium, iron, iodine, fluorine, phosphorus, potassium, zinc, selenium, and
sodium. Table 2.2 outlines the functions of some of these important minerals and
examples of sources of food for each of these.

Table 2.2 Functions and sources of common minerals.

Min Function Food sources

eral
s
Calc Gives bones and teeth rigidity
Milk, cheese and dairy products
ium and strength
Foods fortified with calcium, e.g.
flour, cereals. eggs, fish cabbage

Iron Formation of haemoglobin

Meat and meat products
 Eggs, bread, green leafy
vegetables, pulses, fruits

Iodi For normal metabolism of cells

Iodised salt, sea vegetables,
ne yogurt, cow's milk, eggs, and
cheese
Fish; plants grown in iodine-rich
soil

Zinc For children to grow and Maize, fish, breastmilk, meat,

develop normally; for wound beans
healing
Fluo Helps to keep teeth strong Water
rine

What are the main sources of micronutrients and why are they important
as part of a healthy diet?
Reveal answer

You will learn more about micronutrients in Study Session 7, in particular the
impact of deficiencies in vitamin A, iron and iodine on individuals and
communities.

2.8 A balanced diet

You have already come across the term ‘balanced diet’ several times in this
Module. In this section we’ll discuss what a balanced diet is and the benefits of a
balanced diet. It is important that you know enough to be able to recommend a
balanced diet for the people in your community.

Eating a balanced diet means choosing a wide variety of foods and drinks from all
the food groups. It also means eating certain things in small amounts, namely
saturated fat, cholesterol, simple sugar, salt and alcohol. The goal is to take in all
of the nutrients you need for health at the recommended levels and perhaps
restrict those things that are not good for the body. Figure 2.2 shows you some
good sources of micronutrients in a selection of food at a market.

Figure 2.2 Good sources of micronutrients (Photo: Dr Basiro Davey)

To know if the diet is balanced and to plan a balanced diet you have to think
about two things: the mixture of foods and the amount of food a person eats.

2.8.1 Helping families to have good balanced diet

The best way to help individuals in your community prepare a balanced diet is to
learn which foods people use, the amount of different foods available, and how
they prepare their meals. Then you can decide if people need help or further
support or information to improve the balance of things they eat.

Fat and added sugars come mostly from fats, oils and sweets, but can be part of
or added to food from the other food groups as well.

Figure 2.3 shows a food pyramid. It helps us identify the food groups people
should combine in order to make a balanced diet. The food groups at the top of
the pyramid should be eaten in moderation (small amount) but food groups at
the bottom of the pyramid should be eaten in larger amounts.

View larger image

Figure 2.3 Food pyramid
2.8.2 The mixture of foods to use
The staple food is the common type of food that is consumed by the community.
It should be part of a balanced diet because it’s the main part of most meals. The
staple diet may vary from region to region. For example, ‘injera’ is the staple diet
in many sites, maize in other areas, and ‘kocho’ in the southern part of the
country. These foods are usually cheap, and provide most of the energy, protein
and fibre in a meal, as well as some vitamins.
2.8.3 Adding other foods to the staple food
In order to have a good balanced diet, people in your community will need to eat
other foods in addition to the staple foods. The additional foods are important
because they:

Provide nutrients that may not be available in the staple food. For example,
legumes such as peas, beans and lentils add protein, iron and other
minerals and fat; green and yellow vegetables and fruits add vitamins A and
C, folate, and fibre
Make the food less bulky
Make the diet more tasty and interesting to eat.

A diet which is composed of staples, legumes and vegetables or fruits is a good,

balanced diet because this combination of foods will provide most of the
nutrients that the people in your community need. The problem with the diet
above is a lack of animal sources of food. Animal sources are good because they
contain plenty of protein, have high energy (due to the fats), and the iron is easily
absorbed compared with the iron sourced from plants. Therefore adding small
amounts of animal products like meat, milk and eggs to staples, legumes and
vegetables will improve the balanced diet. As well as protein, animal foods will
also provide fat (for energy) and vitamins (especially vitamin A and folate), iron
and zinc. But these foods may not be easily available and even if they are, they
are usually expensive.

Think about the types of foods usually consumed by your community and
write a list of two groups of balanced diets, one with presence of animal
foods and the other without animal foods.