NUTRITION

Nutrition is the process of providing or obtaining the food necessary

for health and growth. It broadly encompasses all actions necessary for
obtaining, handling, preparing, serving, eating and utilization of food by
the body. When individuals or communities do not feed appropriately
they face a possibility of becoming malnourished and can face serious
health problems. Extension workers should promote good nutrition in
the community.

What is nutrition?
Good nutrition refers to a state when the food we eat is able to provide
the recommended amounts of nutrients for the body to perform all its
physiological activities. It is dependent on one’s age, physiological
status, physical activity level and sex. Good nutrition is important
throughout the life cycle; right from pre-conception, conception,
pregnancy, infancy, childhood, adolescence and adulthood. Good
nutrition makes an indi- vidual healthy, more productive and improves
the quality of life.
Good nutrition means:
• Eating the right food.
• At the right time.
• The right amounts (quality and quantity) to ensure a balance
diet and should be prepared in the correct way and right place.
Good nutrition is important because it:
• Enhances physical and cognitive development.
• Enhances breast milk production for the mother to
adequately breastfeed her child.
• Builds and or boosts body immunity reducing susceptibility to
dis- ease.
• Reduces costs involved in disease management and control
• Enhances productivity.
A person with poor nutrition is at high risk of:
• Poor growth and development of the body and the brain
(especially in young)
• Frequent illness, infections and prolonged (delayed) recovery
• Reduced ability learn or perform in school
• Reduced ability to work and earn a living
• Death

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FOOD
What is food?
Food is anything liquid, semi-solid or solid which contains nutrients and
energy and when taken or eaten nourishes the body.
Food contains important substances which provide energy to move,
think, work, run our body systems, keep us healthy, help to boost our
immune system and protect us from infections. When we eat or take
food, our bodies absorb useful nutrients into the blood and they are
transported to areas where they are needed or stored. The food we eat
or take is used for growth, maintenance and body functions.

Classification of foods according to their functions

Foods may be classified according to their functions in the body:
a) Energy-giving foods (“GO” foods)
Foods rich in carbohydrates and fats are called energy-giving foods or
“GO” foods. They provide energy to the body and are essential for
phys- ical activity and basic functioning of the body. Foods like cereals,
roots, tubers, starchy fruits and vegetables oils, milk, butter and ghee
are good sources of energy.

Picture 1: Some of the locally available energy-giving foods

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b) Body-building foods (“GROW” foods)
Foods rich in protein are called body-building foods or “GROW” foods.
These foods help to maintain life and promote growth, repair worn out
and damaged body tissues. “GROW” foods come from animal and plant
sources. Milk, meat, eggs and fish are good sources of animal proteins
while legumes and nuts are good sources of plant protein. Animal
protein sources are considered to be of high quality compared to plant
sources, apart from soybeans.

Picture 2: Some of the locally available foods that are sources of protein

KEY MESSAGE
Protein from animal sources is of high quality compared to protein
from plant sources, hence there is great need to promote
production and consumption of animal products in a community.

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c) Protective (“GLOW” foods)
Foods rich in minerals and vitamins are known as protective or “GLOW”
foods. They are essential for promoting body immunity and regulatory
functions. Fruits and vegetables are the main sources of “GLOW”
foods. Fortified foods, including iodized salt, are also good sources of
“GLOW” foods.

Figure 3: Examples of locally available vegetables and fruits which are rich sources
of vitamins and minerals

Table 1: Basic classification of foods according to their groups, source and

function
Energy-giving foods (carbohydrates and lipids) “GO” foods
Carbohydrates
Cereals Roots Starchy fruits and
WHOLE GRAINS WHOLE GRAINS Cassava vegetables
Millet Cornflakes Irish potatoes
Sorghum flour White wheat flour Matooke
Sweet
Whole wheat flour (brown) White maize meal potatoes Gonja (plantain)
Whole maize meal (brown) White rice Yams Pumpkin
White bread
Fats (solids) saturated Oils (liquids) unsaturated
Animal source: Milk fat (ghee), butter, Plant source: Sunflower, soybean,
beef fat, chicken fat, pork fat (lard) corn/maize, cottonseed, sesame,
Plant source: Shea nut butter, margarine, groundnut, olive, sunflower and
kimbo, cowboy, coconut palm oil

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Body-building foods (proteins) “GROW” foods
Animal Source Plant Source
Meats: Beef, mulokony, lamb, pork, veal and Beans and peas (pulses):
game meat (e.g., rabbit, squirrel) chickpeas, pigeon peas, common
beans, iron-rich beans, French
Organ meats: Liver, giblets, offal, kidney
beans, lentils, soybeans, white
Poultry: Chicken, duck, goose, quails, pigeons, beans, peas
guinea fowl (domesticated and wild/ game) and
Processed soy products: soy milk,
turkey, eggs
soy flour, roasted/fried soy snacks
Fish: Silverfish (mukene), Nkejje, Nile perch,
Nuts and seeds: groundnuts,
tilapia, mudfish, catfish, lungfish
sesame seeds, cashew nuts
Dairy products: Milk, cheese, sour milk, yoghurt
Edible insects: Grasshoppers, termites, white-
ants, crickets, bee larvae

Protective (health-giving) foods (vitamins) “GLOW” foods

Vegetables Fruits
Dark green leafy vegetables: Spinach, Dodo/ Bananas, pineapples, papaya (Paw
amarantha, sukumawiki, cow pea leaves, paw), mangoes, guavas, oranges,
pumpkin leaves, cassava leaves, field pea jack fruit, tangerines, apples,
leaves, immature corn, green pea leaves, yam custard fruit (Kitaferi), avocado,
leaves, sweet potato leaves, broccoli, lettuce, passion, orange, apple, melon,
hibiscus leaves (Malakwang) grapefruit
Red and orange vegetables: Carrots, pumpkin, Wild fruits: Tamarinds, berries,
red peppers, sweet potatoes, tomatoes, red wild grapefruits
amaranths, red hibiscus
Other vegetables: Beet roots, cabbage,
eggplant, cucumbers, cauliflower, green beans,
green peppers, mushrooms, okra, onions, beans
sprouts, celery, nswiga (Solanum species)

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Nutrients in food
Nutrients are substances contained in food that nourish the body. They
are required by the body to maintain general health and physiological
functions, for example: provision of energy, building the body mass,
keeping the body warm, boosting immunity and regulating the various
body functions that help someone to live.

Major nutrients in human nutrition

Nutrients in food are divided into three major categories:
macronutrients, micronutrients and water.
1) Macronutrients
These are required in large amounts:
• Carbohydrates
• Proteins
• Fats/oils

Carbohydrates
These are the primary source of energy in most diets. They include
starches, fibre and sugars. Sweet foods such as sugar, jam, cakes and
sugary drinks are sources of carbohydrates but should be consumed
minimally because they do not provide any other nutrients and may
increase risk of overweight.

Carbohydrate requirements
Individual carbohydrate requirements vary according to age, sex, phys-
ical activity level and physiological status. The recommended daily
carbohydrate intake should provide about 45% to 65% of the total
body energy/calorie requirements of 2000–3000 kilocalories (kcal).
One gram of carbohydrates provides 4 kilocalories.

Proteins
Proteins are body-building foods and are required for growth and
devel- opment, maintenance and repair of tissues, production of
metabolic and digestive enzymes, and formation of certain hormones
and all cells and tissues.

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Protein requirements
The recommended intake of protein each day is about 1 gram per kilo-
gram of body weight. Example: if a person is 60 kilograms, he will
require 60 grams of protein each day. This is equivalent to one egg or a
piece of meat about the size of an egg. However, children, teenagers,
and preg- nant and lactating mothers require more protein as indicated
below:
• Children: 30–50 g (half a palm of meat)
• Teenagers: 60–75 g (a palm of meat)
• Adults: 60–70 g (a palm of meat)
• Pregnant and lactating mothers: 90 g (one and a half palm of meat)

KEY MESSAGE
Extra protein is required during illness, convalescence and after
surgery because the body has extra demands for protein to
replace and repair worn out tissues.

Fats and oils

Fats and oils also known as lipids are derived from both animal and
plant sources.
Fats are rich in energy, build body cells, support brain development of
infants, help body processes, and facilitate the absorption and use of
fat-soluble vitamins A, D, E, and K. The major component of lipids is
glyc- erol and fatty acids. According to chemical properties, fatty acids
can be divided into saturated and unsaturated fatty acids. Generally
lipids containing saturated fatty acids are solid at room temperature
and include animal fats (butter, lard, tallow, ghee) and tropical oils
(palm, coconut, palm kernel). Saturated fats increase the risk of heart
disease.
Those containing unsaturated fatty acids are liquid at room
temperature. These include monounsaturated and polyunsaturated
fats and are found in vegetable oils such as sunflower, corn, soybean,
canola and olive oils. Replacing saturated fats with unsaturated fats
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lowers risk of heart disease.

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Fat/lipid/oil requirements
Fat provides high amounts of energy to the body; 1 g of fat produces
over 9 kcals.
Daily intake of fats/oils should not exceed 30% of total kilocalories.
Intake of saturated fats should be 10% or less of the total fat intake per
day. Cholesterol intake should not exceed 300 mg.

Sources of fats/lipids/oils
• Animal sources include meat, suet, bacon, oil fish, cheese,
butter, lard, milk, and egg yolk.
• Plant sources include groundnuts, soya, cocoa, sim-sim, maize,
avo- cado, margarine, wheat germ, corn, sunflower, and palm oil.

KEY MESSAGES
• Excessive consumption of fat increases risk of heart
disease. Use of oils from plant sources and fish reduces risk
of heart disease.
• Fat should be consumed in small quantities by adolescents
and adults. Saturated fat increases the risk of heart disease.
Re- placing saturated fat with unsaturated fat lowers risk of
heart disease.

Dietary fibre
This is a form of complex carbohydrate that is part of the nondigestible
portion of the food.
Dietary fibre increases the body’s sense of satisfaction thus preventing
overeating. Diets high in fibre protect against constipation. Fibre can
slow the body’s absorption of sugar and cholesterol protecting the body
from diseases of the heart and diabetes. Dietary fibre adds bulk to the
faeces. In addition, dietary fibre slows down the breakdown of starch.

Main sources of dietary fibre

• Whole grains of cereals, for example: oats, millet, and maize bran.
• Vegetables, for example: dodo, nakati, malakwang, cabbage,
and pumpkin leaves.

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• Legumes such as beans, peas, and pigeon peas, among others.
• Fruits such as mangoes, oranges, and pineapples, among others.

2) Micronutrients
These are required by the body in small amounts and include: vitamins
and minerals.
Vitamins
Vitamins are organic compounds that perform specific metabolic func-
tions in the body. There are two forms of vitamins:

a) Fat-soluble vitamins
These are stored by the body and require dietary fat to be absorbed.
They include vitamins A, D, E and K. Fat-soluble vitamins are necessary
for development and maintenance of body tissues and their functions,
for example: eyes (vitamin A), bones (vitamin D), muscles and blood
clot- ting (vitamin K), protection of cells (vitamin E), synthesis of
enzymes and absorption of essential nutrients. Dietary sources of fat-
soluble vitamins include carrots, tomatoes, liver, offal, kidney, gizzard,
heart, milk and milk products and leafy vegetables.

b) Water-soluble vitamins
These are not stored by the body and must be consumed regularly.
They include vitamins C (ascorbic acid) and the B complex group. Their
functions include releasing energy, supporting utilization of macronu-
trients and synthesizing red blood cells. Dietary sources of water-sol-
uble vitamins include fruits, dark leafy vegetables, whole grains,
meat, fish, poultry and fortified cereals. Citrus fruits are an espe-
cially good source of vitamin C. Vitamin C is crucial for improving iron
bioavailability from plant food sources.

KEY MESSAGE
Promote production and consumption of fruits in all households as
part of the broad iron deficiency anaemia prevention strategy.

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Vitamins requirements
• Water-soluble vitamins are not stored in the body and must be
con- sumed daily.
• Fat-soluble vitamins are stored in the liver and may not have to be
taken daily, excessive intake of these vitamins is toxic (refer to Annex
1 for RDAs).

KEY MESSAGES
• Promote daily intake of vitamins C and B complex group
food sources.
• Be aware of excessive intake of vitamins A, D, E and K
especial- ly in this era of aggressive promotion of food
supplements.

Table 2. Essential vitamins and their sources for the proper functioning of
the body
Dietary Functions/Role(s) in Symptoms if
Nutrient Sources the Body Deficiency
WATER-SOLUBLE VITAMINS

Vitamin B1 Whole grain Producing energy • Failure to grow

cereals such as for the body, in children
(Thiamin)
maize, millet, supports appetite • Weak muscles
sorghum, legumes and central nervous
• Painful and
and oil seeds, fish, system functions
inflamed nerves
liver, milk and egg
• Depression,
irritability
• Beriberi

Vitamin B2 Fish, liver, milk, Contributes to • Failure to grow

(Riboflavin) meat and eggs, energy production • Skin lesions
whole grain
• Dermatitis
cereals, legumes
• Conjunctivitis
• Sore lips, swollen
tongue

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WATER-SOLUBLE VITAMINS (CONTINUED)
Vitamin B3 Fish, meat, Enables energy • Dermatitis
(Niacin) chicken, eggs, production in the • Dementia
whole grain body, supports
• Diarrhoea
cereals appetite and central
nervous system
functions
Vitamin B6 Legumes, avocado, Facilitates Tiredness, anaemia,
(pyridoxine) dark green metabolism and irritability,
leafy vegetables absorption of depression, sore
(DGLV), whole fats and tongue, nausea,
grains, nuts and proteins, muscle twitching,
seeds, cabbage, promotes red dizziness, dermatitis
banana, liver, blood cells (skin problem),
chicken, meat, formation, neuropathy (nerve
fish, potatoes, production of problem)
water melon, sun protein and nerve
flowers seeds transmitters,
antioxidants
Vitamin B12 Seafood, liver, Formation of red Tiredness, anaemia,
(cyanocobalamin) kidney, heart, blood cells, affects confusion,
whole grains, white blood cells, numbness, nerve
tuna, yoghurt, maintains nerve problems, ringing
eggs, cheese, and gastrointestinal in ears, dementia,
meat, chicken tissue memory problems
Folic acid Kidney, liver, nuts, Contributes to Diarrhoea, sore red
legumes, eggs, synthesis of new tongue, anaemia,
green vegetables, red blood cells and heartburn,
whole grains, gastrointestinal fatigue, confusion,
avocado, oranges, cells, aids cell depression and
fish division and growth dementia

Vitamin C Guavas, sweet Builds healthy Bleeding gums,

pepper, leafy bones, teeth and bruise easily, slow
green vegetables, gums, helps fight heal, anaemia,
oranges, lemons, infection, helps muscle and joint
tomatoes, most non-heme iron pain, frequent colds
fruits absorption, serves
as an
antioxidants,
helps in protein
metabolism
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FAT SOLUBLE VITAMINS
Vitamin A Yellow/orange Supports immune Eye problems and
(Retinol) fruits and system and night blindness,
vegetables, DGLV, provides resistance sensitivity to light,
egg yolk, liver, to infections, scaly and skin and
milk, blue-band/ ensures good vision, hair, poor teeth
margarine healthy skin, teeth and nails, colds
and bone
development,
promotes
maintenance of
epithelial cells and
mucous membranes
Vitamin D Produced by the Required for Poor absorption
skin on proper formation of iron and
exposure to of bone and teeth phosphorus will
sunlight lead to formation
Helps the body to
of weak bones and
Milk, cheese, absorb calcium and
teeth, growth of
butter, blue band phosphorus
children is retarded
margarine, fatty
severe deficiency
fish eggs and liver
leads to rickets and
osteomalacia in
adults/elderly
Vitamin E Vegetable oils, Increases disease Tiredness, dry
nuts and seeds, resistance, Protects hair, leg cramps,
whole grains, fats and vitamins infertility, muscle
eggs, legumes, A and C from weakness,
DGLV oxidation, prevents impotence, nerve
aging problems and heart
disorders
Vitamin K Vegetables such Helps with blood Bleeding
as spinach, clotting
lettuce,
cauliflower, and
cabbage, broccoli,
fish, liver, meat,
eggs

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Minerals
Minerals are required for the normal functioning of body processes,
including growth, development, water balance and neurological
processes.

Minerals of public health importance

Iron is an essential component of blood and helps transfer oxygen to
various body tissues. Dietary sources include red meat, fish, poultry
(easily absorbed), legumes, leafy green vegetables (less easily
absorbed, but absorption increases if eaten with animal source iron or
vitamin C).
Calcium is a key component of bones and teeth and is needed for a
strong skeleton and important in blood clotting. The major source of
calcium in the world is milk and milk products. Other sources include
fish eaten with bones (silver fish—mukene, haplochromis species—
nkeje) and dark green vegetables (plant sources are not well absorbed).
Iodine is important for thyroid function and for mental development of
children. The most important dietary source is iodized salt.
Zinc enhances and strengthens the immune system, helps wound
healing, facilitates digestion and is an important component of skeletal
muscle. Dietary sources include beef, seafood, liver, nuts, beans and
whole grains.
Other minerals involved in various body functions are chromium,
copper, fluoride, magnesium, manganese, molybdenum, nickel, potas-
sium, phosphorus, sodium and selenium.

Mineral requirements
Minerals that are required by the body in relatively large amounts such
as calcium, iron, phosphorus, potassium, sulphur, chlorine, sodium and
magnesium require deliberate efforts to be supplied them through
increased food production, consumption and supplementation.
Most trace mineral elements such as iodine copper, manganese, fluo-
rine, cobalt, nickel, zinc, chromium and selenium are supplied by a
wide variety of foods and the body is unlikely to be deficient in them
when one consumes a balanced diet.
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 SUMMARY
• Promote the consumption of both animal and plant foods
in the community since minerals from plant sources are
poorly absorbed.
• Use iodized salt for cooking.
• Consumption of animal source foods is necessary for a
family to achieve a balanced diet.
• Animal source foods are a good source of readily digested
protein and are rich in energy. Animal source foods are easily
absorbable and an efficient source of micronutrients
(calcium and B12 from milk, and iron, zinc and vitamin A).
• Animal source foods are exclusive sources of dietary vitamin
B12, and a good source of preformed vitamin A, particularly
in milk which protects children from diseases.

Table 3. Essential minerals, sources, functions and symptoms of

deficiency
Symptoms of
Mineral Sources Functions Deficiency
Zinc DGLV, sea food, Protects the immune Slow growth, loss of
meat, pumpkin system, needed senses of smell and
seeds, milk, liver, for digestive and taste, loss of appetite,
whole grain, immune system diarrhoea, prostate
egg yolk, garlic, enzymes, wound gland problems, poor
chicken, fish, healing, Vitamin wound healing, skin
legumes A metabolism, problems and ringing
antioxidant. in ears
Selenium Brown rice, nuts, Serves as an Weakness, pancreas
liver, egg yolk, antioxidant, prevents damage, impaired
onions, garlic, the breakdown of fat growth, hears
meat, whole and other body cells. problems
grains, milk

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Magnesium Legumes, nuts, Assists nerve and Spasms, cramps,
whole grains, muscle function and tremors, constipation
avocado, DGLV release of energy (strained bowel
from fats, proteins movements)
and carbohydrates.
Iodine Breast milk it makes the brain Impaired mental
from mothers and body function and physical
with properly it is essential development, deaf
good iodine status, to the healthy mutism (child cannot
iodized salt, sea development of speak), cretinism,
fish, milk from unborn babies and spontaneous
animals with good young children. abortion, still birth
iodine status, sea and birth defects,
It helps
weeds, plants swelling of the front
pregnant
from soils rich in neck called goitre
women.
iodine
Iron Meat, liver, eggs, Needed for oxygen Headaches, tiredness,
DGLV, seeds, exchange in the irritability, pale colour,
wholegrain, blood, it dizziness, anaemia
legumes, fish, strengthens the
seafood blood.
It builds muscles and
brain.
It helps the body.
Calcium Milk, cheese Helps build strong Myalgia, bone
and other dairy bones and teeth. thinness, teeth
foods, green leafy Helps muscles and breakage, bleeding
vegetables, such nerves function
as cabbage and normally.
okra
Helps to ensure blood
clots normally.

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Water
Maintains the fluid balance, cell turgidity, media for all biochemical
reactions in the body, solvent for certain nutrients, used in removing
excreta and keeps some parts of the body moist. Water is essential for
life because it forms part of the body cells and fluids, such as blood and
digestive juices.
Water requirements
Drink water every day especially in hot weather when much is lost
through sweating to avoid dehydration. A minimum of 2–3 Litres per
day is recommended for an adult person. All drinks such as tea, coffee,
fruit juice count towards there commended daily total of at least 8
cups a day (for an adult). Children should drink all the time as they
need.
The body requires water for many functions:
• To transport nutrients around the body.
• To make blood, saliva, tears and sweat.
• To enable body processes such as digestion.
• To keep the mouth and lungs moist, and to keep the skin moist
and cool.
• To produce breast milk, which is also a source of water.
Extra water is needed:
• During illness when a raised temperature results in increased
sweat- ing. If vomiting or diarrhoea has occurred, both of which can
cause dehydration especially in babies.
• In lactation when extra water is required for milk production.
After intensive activity such as sport.

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