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Lecture Notes on BASICS OF NUTRITION

(BHH23101)

UNIT- 1
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BASIC ASPECTS

What is Health?
Health is a state of complete physical, mental, and social well-being and not merely the
absence of disease or infirmity. It is a multidimensional concept that encompasses various
aspects of our lives, including physical, mental, emotional, social, and spiritual well-being.

What is Nutrition?
Nutrition is the science that studies the relationship between food and health. It
encompasses the process of consuming, digesting, and utilizing food substances for growth,
maintenance, and repair of the body. A balanced diet that provides all the essential nutrients is
critical for maintaining good health.

What are Nutrients?

Nutrients are substances that our bodies require for proper functioning, growth, and
development. There are six main classes of nutrients: carbohydrates, proteins, fats,
vitamins, minerals, and water. Each nutrient plays a unique role in our body, and a deficiency
in any of these can lead to various health problems.
Carbohydrates provide energy, protein is essential for building and repairing tissues, fats
are important for energy storage, vitamins and minerals are required for various metabolic
functions, and water is essential for maintaining the body’s fluid balance.
In addition to the six classes of nutrients, dietary fiber is also an essential component of a
healthy diet. It aids in digestion and helps prevent various diseases, such as heart disease,
diabetes, and certain types of cancer.

Food is an essential part of our lives. Not only does it provide us with the energy we need
to go about our daily activities, but it also plays a critical role in maintaining good health. In this
blog post, we will explore the different functions that food serves and how they contribute to our
overall well-being.

The Importance of Food

In addition to its primary function of nourishing our bodies, food also serves several other
important purposes. Here is a comprehensive list of the different ways in which food is
important:
1. Provides Essential Nutrients: Food contains a wide variety of essential nutrients that our bodies
need to function properly, such as carbohydrates, proteins, fats, vitamins, minerals, and water.
Consuming a balanced diet that includes all these nutrients is critical for maintaining good
health.
2. Regulates Body Temperature: Food can help regulate our body temperature by providing us
with energy to produce heat or by helping us cool down through sweating.
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3. Maintains Fluid Balance: Proper hydration is essential for maintaining our body’s fluid
balance, which helps regulate blood pressure, body temperature, and other bodily functions.
4. Aids in Digestion: Food is essential for proper digestion, helping to break down the food we eat
into nutrients that our bodies can use.
5. Prevents Disease: Consuming a healthy diet that is rich in fruits, vegetables, whole grains, and
lean proteins can help prevent various diseases, such as heart disease, diabetes, and certain types
of cancer.
6. Provides Energy: Food is our primary source of energy, providing us with the fuel we need to
go about our daily activities.
7. Boosts Mood: Certain foods can trigger the release of feel-good chemicals in our brains, such as
dopamine and serotonin, helping to boost our mood and reduce stress.
8. Enhances Cognitive Function: Eating a healthy diet that is rich in essential nutrients can help
improve cognitive function, including memory, focus, and concentration.
9. Promotes Growth and Development: Proper nutrition is essential for growth and development,
particularly in children and adolescents.
10. Fosters Social Connections:Sharing meals with others can help foster social connections and
build stronger relationships.

Physiological Functions of Food

The primary physiological function of food is to provide our bodies with the necessary
nutrients to support life. These nutrients include carbohydrates, proteins, fats, vitamins, minerals,
and water. Carbohydrates, for example, provide us with energy, while proteins are essential for
building and repairing tissues. Fats are important for energy storage, while vitamins and minerals
are required for various metabolic functions. Water is essential for maintaining the body’s fluid
balance.
In addition to providing the necessary nutrients, food also serves other physiological
functions. For example, it helps regulate our body temperature, maintain our fluid balance, and
aid in digestion. Eating a balanced diet that includes all the essential nutrients is critical for
maintaining good health and preventing various diseases.

Psychological Functions of Food

Food also serves important psychological functions. For many of us, food can be a source
of comfort or stress relief. Certain foods can trigger the release of feel-good chemicals in our
brains, such as dopamine and serotonin. However, relying on food as a coping mechanism can
lead to unhealthy eating habits and other negative consequences.
On the other hand, food can also be a source of pleasure and enjoyment. Trying new foods,
cooking with loved ones, and sharing meals with friends and family can all contribute to our
overall well-being and happiness.
Social Functions of Food
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Finally, food also serves important social functions. Sharing meals with others can help
us feel connected and build stronger relationships. Food is often the centerpiece of social
gatherings and celebrations, and it can help bring people together and create lasting memories.
However, it’s important to remember that not everyone has equal access to healthy, nutritious
food. Food insecurity is a growing problem in many parts of the world, and it’s important to
work towards ensuring that everyone has access to the food they need to maintain good health.

Classification of nutrients based on chemical nature

Though there are more than 40 different kinds of nutrients in food and they can generally
be classified into the following, based on chemical nature –
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water
Carbohydrates
Carbohydrates are the body’s primary source of energy, and they are classified into three
groups: monosaccharide's, disaccharides, and polysaccharides. Monosaccharide's are single sugar
molecules, while disaccharides are composed of two sugar molecules. Polysaccharides are
complex carbohydrates made up of many sugar molecules. Sources of carbohydrates include
fruits, vegetables, grains, and dairy products.

Proteins
Proteins are crucial for building and repairing tissues, producing hormones, and
supporting the immune system. Proteins are classified based on the number and types of amino
acids they contain. Complete proteins, found in animal products and some plant-based sources,
contain all nine essential amino acids. Incomplete proteins, found in plant-based sources, lack
one or more of the essential amino acids. Good sources of protein include meat, fish, beans, and
tofu.

Fats
Fats are essential for proper brain function, energy production, and the absorption of fat-
soluble vitamins. Fats are classified as either saturated or unsaturated. Saturated fats are typically
solid at room temperature and are found in animal products, while unsaturated fats are typically
liquid at room temperature and are found in nuts, seeds, and vegetable oils.

Vitamins`
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Vitamins are essential for various bodily functions, including immune system support,
growth, and development. They are classified as either water-soluble or fat-soluble. Water-
soluble vitamins, including vitamin C and B vitamins, are not stored in the body and must be
obtained from food or supplements. Fat-soluble vitamins, including vitamins A, D, E, and K, are
stored in the body and can accumulate to toxic levels if consumed in excess.

Minerals
Minerals are important for maintaining healthy bones, producing hormones, and
regulating heart rate and blood pressure. They are classified as either major or trace minerals.
Major minerals, including calcium and sodium, are needed in larger amounts, while trace
minerals, including iron and zinc, are needed in smaller amounts.

Water
Water is essential for many bodily functions, including regulating body temperature,
transporting nutrients, and removing waste. It is classified as either visible or invisible water.
Visible water is obtained through beverages and foods with a high water content, such as fruits
and vegetables. Invisible water is obtained through metabolic water, which is produced as a
byproduct of cellular respiration.

Classification of Nutrients (Based on requirements by the body)

 Macronutrients
 Micronutrient
Both are equally important for good health. The amount needed to ensure good health
varies from individual to individual depending on their age, gender, body size, activity and state
of health. ICMR gives the RDA for Indians.

Macronutrients
Macronutrients are consumed in relatively large amounts, macronutrients are used
primarily to generate energy or to incorporate into tissues for growth and repair.

Micronutrients
Micronutrients are needed in smaller amounts they have subtle biochemical and
physiological roles in cellular processes, like vascular functions or nerve conduction.

ENERGY
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What is Energy?
Energy is the ability to do work or produce heat. In the context of nutrition, it refers to the
energy we get from food and beverages, which our bodies use for all activities, including
breathing, circulating blood, and moving our muscles. Energy is measured in calories (Cal) or
kilocalories (kcal), with one kcal being equal to 1000 cal.
Energy formed in mitochondria of the cell is actually stored in our liver and muscle cells
and readily available as glycogen. The energy from the breakdown of food is stored in the body
in the form of a high energy compound, adenosine triphosphate (ATP). ATP is also known as
energy currency. ATP acts as a store of energy-rich phosphate bonds. A living cell can use
energy only in the form of energy-rich phosphate bonds. When energy is required ATP is
converted to (ADP) Adenosine diphosphate One mole of ATP provides 8 kcals of energy.

How much Energy do we need?

The amount of energy we need depends on several factors, such as age, sex, weight,
height, and level of physical activity. The average adult needs around 2000-2500 kcal per day to
maintain their weight. However, the actual amount may vary depending on individual needs.
To calculate your daily energy needs, you can use the Harris-Benedict equation, which
takes into account your basal metabolic rate (BMR) and level of physical activity. BMR is the
amount of energy your body needs to perform basic functions while at rest, such as breathing and
maintaining body temperature. Physical activity level refers to the amount of energy expended
during exercise and other daily activities.

Factors that Influence Energy Consumption

The amount of energy consumed during an activity depends on several factors, including:
 Intensity of the Activity: The intensity of an activity is one of the most significant factors that
influence energy consumption. High-intensity activities, such as running, require more energy
than low-intensity activities, such as walking.
 Duration of the Activity: The duration of an activity is another factor that influences energy
consumption. Longer activities require more energy than shorter activities.
 Body Weight: Body weight is also an important factor that affects energy consumption. Heavier
individuals require more energy to perform the same activities as lighter individuals.
 Metabolic Rate: Metabolic rate is the rate at which the body burns calories at rest. Individuals
with a higher metabolic rate will burn more calories even when they are not engaged in physical
activity.

Examples of Energy Consumption in Everyday Activities

The amount of energy consumed during an activity can vary widely depending on the
factors listed above. Here are some examples of energy consumption in everyday activities:
Kcal: kilocalories
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 Walking (2 mph): 170 kcal/hour

 Bicycling (10 mph): 290 kcal/hour
 Swimming (slow freestyle): 500 kcal/hour
 Running (8 mph): 1,000 kcal/hour
 Yoga (Hatha): 175 kcal/hour
 Tai Chi: 190 kcal/hour
 Golf (carrying clubs): 290 kcal/hour
 Dancing (ballroom): 310 kcal/hour
 Volleyball (casual): 340 kcal/hour
 Basketball (casual): 450 kcal/hour
 Tennis (singles): 510 kcal/hour
 Soccer (competitive): 780 kcal/hour
 Jumping rope (moderate): 780 kcal/hour
It’s important to note that the actual amount of energy consumed during an activity can
vary depending on the individual’s body weight, metabolic rate, and other factors. These
numbers should be taken as general estimates and not as absolute values.

Units of Energy Measurement

Food energy is expressed in calories or joules. A calorie (Cal) is the amount of energy
required at one atmosphere of pressure to raise the temperature of 1 g of water from 14.5°C to
15.5°C. The joule (J), the preferred unit SI, is often used alternatively.
One calorie is equal to 4.184 J. (1Kcal = 4.184 KJ)
Food energy is usually measured by a bomb calorimeter based on the heat of combustion.
When it comes to nutrition, kilocalories (Kcal) are the most commonly used unit of energy
measurement. You might have noticed that nutrition labels on packaged foods often list the
number of kilocalories per serving. This information can help you make informed decisions
about your food choices and portion sizes.

What are Macronutrients?

Macronutrients are the essential nutrients required by the body in large amounts. They
provide energy, support growth and development, and help in maintaining the overall health of
the body. There are three main macronutrients – Carbohydrates, Proteins, and Fats.
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Energy Contribution from Carbohydrates

Carbohydrates are the primary source of energy for the body. They are broken down into
glucose, which is used as fuel for various activities. 1 gram of carbohydrate provides 4
kilocalories (kcal) of energy. While the amount of carbohydrate required to avoid ketosis is very
small (about 50 g/day), carbohydrate provides the majority of energy in the diets of most people.
An optimum diet should consist of at least 55% of total energy coming from carbohydrates
obtained from a variety of food sources. In arriving at its recommendation of a minimum of 55%
of total energy from carbohydrate, the consultation realized that a significant percentage of total
energy needs to be provided by protein and fat, but that their contribution to total energy intakes
will vary from one country to another based on food consumption patterns and food availability.

Energy Contribution from Proteins

Proteins are the building blocks of the body, and they play a crucial role in muscle
growth and repair. They are also a source of energy, but their main function is not to provide
energy. 1 gram of protein provides 4 kcal of energy. Proteins are essential for the human body,
and they provide the body with approximately 10 to 15% of its dietary energy. Physical activity
and exertion, as well as enhanced muscular mass, increase the need for protein. If not enough
energy is taken in through diet, as in the process of starvation, the body will use protein from the
muscle mass to meet its energy needs, leading to muscle wasting over time. Protein is also
known to have a role in energy supply. After about 90 minutes of exercise in well-trained
athletes, muscle glycogen stores become nearly depleted, and the body will look for alternative
fuel sources. Our muscle tissue becomes a target for a process called gluconeogenesis, which is
the synthesis of glucose from the fatty and amino acids of lean muscle tissue.

Energy Contribution from Fats

Fats are the most energy-dense macronutrient, providing 9 kcal per gram. They play a
vital role in providing energy, insulating the body, and protecting the vital organs. Each gram of
fat supplies the body with about 9 calories, more than twice that supplied by proteins or
carbohydrates. Because fats are such an efficient form of energy, the body stores any excess
energy as fat. The body deposits excess fat in the abdomen (omental fat) and under the skin
(subcutaneous fat) to use when it needs more energy. The body may also deposit excess fat in
blood vessels and within organs, where it can block blood flow and damage organs, often
causing serious disorders. Fat should be limited to less than about 28% of daily total calories (or
fewer than 90 grams per day). Saturated fats should be limited to less than 8%.

Concept of Energy Balance

Energy balance refers to the balance between the energy intake and energy expenditure of
an individual. If the energy intake is higher than the energy expenditure, it leads to weight gain,
while if the energy expenditure is higher than the energy intake, it leads to weight loss.
Maintaining a balance between the energy intake and energy expenditure is essential for
maintaining a healthy weight and preventing the risk of various diseases.
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What are Dietary Sources of Energy?

Dietary sources of energy are the foods that we consume to provide our bodies with the
energy required for daily activities. The energy obtained from these sources is measured in
calories, and the unit of measurement for energy is kilocalories (Kcal).
The three main macronutrients that provide energy are carbohydrates, proteins, and fats.
Carbohydrates provide four calories per gram, proteins provide four calories per gram, and fats
provide nine calories per gram.

Dietary Sources of Carbohydrates

Carbohydrates are the primary source of energy for the body. They are classified into
three types: monosaccharides, disaccharides, and polysaccharides. Monosaccharides and
disaccharides are simple sugars, while polysaccharides are complex carbohydrates.
Some common sources of carbohydrates include:
 Grains (rice, wheat, barley, oats)
 Fruits (bananas, apples, oranges)
 Vegetables (potatoes, yams, corn)
 Dairy products (milk, yogurt)
 Sweeteners (honey, sugar, molasses)
Dietary Sources of Proteins
Proteins are essential for building and repairing tissues in the body. They are classified
into two types: complete and incomplete proteins.
Complete proteins contain all essential amino acids, while incomplete proteins lack one or more
of these essential amino acids. Some common sources of proteins include:
 Meat (beef, chicken, pork)
 Fish (salmon, tuna, tilapia)
 Dairy products (milk, cheese, yogurt)
 Legumes (beans, lentils, chickpeas)
 Nuts and seeds (almonds, peanuts, sunflower seeds)
Dietary Sources of Fats
Fats are important for insulating and protecting organs, providing energy, and helping the
body absorb certain vitamins. They are classified into two types: saturated and unsaturated fats.
Saturated fats are found in animal products, such as meat and dairy, while unsaturated fats are
found in plant-based foods, such as nuts and oils. Some common sources of fats include:
 Oils (olive oil, canola oil, sunflower oil)
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 Nuts and seeds (almonds, walnuts, chia seeds)

 Avocados
 Fatty fish (salmon, mackerel)
 Butter and cheese
Hollow-Calorie Foods vs Nutrient-Dense Foods
Not all calories are created equal, and understanding the difference between hollow-
calorie foods and nutrient-dense foods can help you make healthier food choices. In this section,
we will explore the differences between these two types of foods.

Hollow-Calorie Foods
Hollow-calorie foods, also known as empty-calorie foods, are foods that provide calories
but have little or no nutritional value. These foods are typically high in calories, sugar, and/or fat,
but low in essential nutrients such as vitamins, minerals, and fiber.
Examples of hollow-calorie foods include:
 Soda and other sugary drinks
 Candy and other sweets
 Fried foods (e.g., french fries, chicken nuggets)
 Processed snacks (e.g., chips, crackers)
 Fast food burgers and pizza
Hollow-calorie foods can contribute to weight gain and a range of health problems such as type 2
diabetes, heart disease, and certain types of cancer.

Nutrient-Dense Foods
Nutrient-dense foods, on the other hand, are foods that are high in essential nutrients such
as vitamins, minerals, and fiber, and provide a variety of health benefits. These foods are
typically lower in calories and provide a high nutritional value per calorie.
Examples of nutrient-dense foods include:
 Fruits and vegetables (e.g., spinach, berries, broccoli)
 Whole grains (e.g., quinoa, brown rice, oats)
 Lean proteins (e.g., chicken, fish, beans)
 Nuts and seeds (e.g., almonds, chia seeds, flaxseeds)
 Low-fat dairy products (e.g., yogurt, milk, cheese)
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Incorporating nutrient-dense foods into your diet can provide a wide range of health benefits,
such as weight management, reduced risk of chronic diseases, and improved mental and physical
performance.

Energy is used for basal metabolism, specific dynamic action, and physical activity. The
energy from the food we eat, mainly carbohydrates and fats, is used to meet the energy demands
of the body. When food is not available during fasting or starvation, the body draws upon its own
stores to meet the energy needs of the body.

Overweight
When an individual’s energy intake consistently exceeds energy expenditure, weight gain
occurs initially, leading to obesity. Since energy can neither be created nor destroyed but can be
changed from one form to another, the excess chemical energy from food is converted into fat
and stored as potential energy in the adipose tissues.
Overweight: A person whose body weight is 10% more than the prescribed height for weight
standards for his age and sex is considered as overweight.
Obese: A person whose body weight is 20% or more than that of the prescribed standard is
considered as obese.
Grossly obese: A person who weighs 45kg or 100% more than accepted standards.
Causes of obesity
• Family food habits – rich high-calorie foods
• Ignoring the calorific value of food
• Skips breakfast, gobbles high-calorie snacks
• Sedentary lifestyle
• Lower metabolism with increasing age but failed to reduce intake
• Emotional outlet: eats more to overcome worry, stress, etc.
• Attend many social events
• Distress eating ( to avoid wastage)

Underweight
People having a body mass index (BMI) of under 18.5 or a weight 15% to 20% below
that normal for their age and height group are considered to be underweight.
Causes
Underweight is caused due to under-nutrition which is the result of ingesting an insufficient
quantity of food.
An energy intake less than the need, are the most common cause.
Other causes for underweight are poor assimilation of food due to digestive disorders, faulty
absorption, intestinal infections, poor food habits, stress and tension, poverty and lack of
nutrition knowledge.
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Body Mass Index (BMI)

The concept of ideal or desirable body weight has been changing from time to time and ideal
weight for different body frames was initially computed. Today the weight of an individual is
assessed on a more scientific basis known as the body mass index (BMI).
BMI is the measure of body fat based on height and weight and applies to an adult man or
woman.
It is defined as the body mass divided by the square of the body height and is measured in kg/m².
Body mass index = weight in kilograms / (height in metres)2 = W/H2
Normal BMI is 18.5- 25
On the basis of BMI, obesity is graded as follows:
Obesity BMI
Grade 1 25-29
Grade 2 30-40
Grade 3 >40