Unit1: FoodandNutrition:BasicConcepts

Chapter 1: Nutritional status and Primary Health Care

Chapter 2: Food: Basic Concept
Chapter 3: Nutrients
Chapter 4: Recommended Dietary Allowances
Chapter5:Conceptsofmealplanning

Chapter 1: Nutritional status and Primary Health Care

• FOOD: Food is a basic necessity. Food is any substance consumed to provide nutritional
support for an organism. It is usually of plant or animal origin, and contains essential nutrients, such
as carbohydrates, fats, proteins, vitamins, or minerals.
Foods are made up mostly of bio-chemicals which are mainly derived from living sources such as
plants and animals.

There are three main groups of constituents in foods: Carbohydrates, Protein and Fats and
derivatives of these. The essential substances contributed by our food are called
nutrients. If these nutrients are not present in our food in sufficient amounts, the
result is ill health and, in some cases, even death. Food also contains many
substances, which are non-nutrients e.g., colouring, and flavouring substances in
food. Food is therefore, a complex mixture of different nutrients and non-nutrients.

FUNCTIONS OF FOOD: Food consists of various nutrients. These nutrients can

be classified into five major categories: proteins, carbohydrates, fats, vitamins and
minerals. Food also has social and psychological functions in addition to
physiological ones.

Physiological Functions: The physiological functions performed by food are the

energy-giving, body- building, protective and regulatory functions. The energy-
giving function of food is basically performed by two nutrient categories-
carbohydrates and fats. This is why these nutrients are also referred to as the “body
fuels”. Food is also needed for growth and repair. For both growth and repair,
proteins are necessary. The other major physiological functions performed by food
are the protective and regulatory functions. Let us talk about the meaning of the term
‘protective’ first. Here protective refers to the role in preventing infection by
ensuring proper functioning of the body systems responsible for fighting infections.

The regulatory function mentioned earlier refers to the role of food in controlling
body processes. Several processes take place in the body such as the beating of the
heart, maintenance of body temperature and contraction of muscles. Each of these
processes is controlled. This is achieved by certain specific nutrients and is
illustrative of their regulatory function. Vitamins, minerals, and proteins contribute
substantially to both protective and regulatory functions. So does water.
 Social Functions: Food and eating has significant social meaning. Sharing food with
any other person implies social acceptance. When you share a meal with anyone
else, you are expressing your acceptance of friendship and respect for that person.
Food is an integral part of festivity anywhere in the world.
Joyous occasions such as birth of a child or a marriage are celebrated by having
feasts and serving delicacies.

Food also has a specific significance and meaning in the religious context. Certain
food items such as fruits, sweets and coconuts are offered to the deity in temples.
Often sweets are prepared at temples and gurudwaras and distributed to devotees as
a benediction or Prasad. Food thus becomes an integral part of the social and
religious life of people.

Psychological Function: We all have emotional needs such as the need for security,
love and attention. Food is one way through which these needs are satisfied. Food is
also closely allied to our emotions. Food often serves as a reward. On the other hand,
certain foods become associated with sickness such as khichri (a rice-dhal porridge).
This type of food is generally eaten when a person suffers from fever and may,
therefore, not be associated with pleasant feelings.

• NUTIRTION: Nutrition is a scientific discipline with food as the major focus of

interest. It can be defined as “The science of foods, the nutrients and other substances
therein, their action, interaction and balance in relationship to health and diseases;
the process by which the organism ingests, digests, absorb, transports and utilizes
nutrients and disposes of their wend products.”

The body needs each nutrient in specific amounts. Some are needed in relatively
larger amounts-the macronutrients, and some in smaller amounts-the micronutrients.
Each nutrient plays a significant role in the body and a balance should be maintained.
The term balance means that the nutrients needed by
the body should be provided in the right amount and proportions. Nutrients are the
constituents in food that must be supplied to the body in suitable amounts. These include
carbohydrates, fats, proteins, minerals, vitamins and water. Chemical substances obtained from
food and used in the body to provide energy, structural materials and regulating agents to support
growth, maintenance and repair of body’s tissues. Nutrients may also reduce the risks of some
degenerative diseases.
Let’s study different aspects of nutrition.

1. Social and cultural aspects of eating: Food has a special meaning in the social
and cultural context. Our ancient vedic tradition emphasizes food as the life-
giver. It further attributes specific qualities to specific foods. It is important to
keep a person’s socio-cultural background in mind whenever we talk of
improving or modifying food related practices.
2. The psychology of eating: The individual reactions to food and to the people
around us can have a significant psychological influence on our eating pattern.
 Many factors influence our choices of foods such as advertisements and the
attitude of other people around us.
3. The economics of food: Food costs money. It must be within the reach of
people and it must be equitably distributed to all sections of the populations.
The availability of food and its proper distribution is of great importance. It is
the coordinated effort of planners, farmers, suppliers and consumers of food
products to ensure equitable distribution of food products.
 CARBOHYDRA FATS PROTEI MINERALS &
TES NS VITAMINS
Major energy giving A group of fatty Major structural part of Noncaloric, inorganic
foods that includes substances including body’s cells composed of nutrients found in a wide
sugar, starches and triglycerides and nitrogen- containing variety of foods.
fibres. cholesterol that are not amino acids, particularly
soluble in water. rich in animal foods.

Classes of nutrients

• HEALTH:
According to WHO health can be defined as “A state of complete physical, mental, spiritual
and social well-being and not merely the absence of disease or infirmity”. Health is a positive
state of complete wellbeing and not just absence of disease. One dimension, which is also
gaining prominence, is spiritual health. Let us now examine each of these dimensions of
health.
1. Physical health: The physical dimension of health is familiar to us. Physical heal is easy to
detect and describe. A person is physically healthy if he or she looks alert, is responsive,
energetic and vigorous.
2. Mental health: Mental health is a more complex concept than physical health. It implies
freedom from internal conflicts and a good capacity to adjust to situations and people.
Physical and mental health are inter-related. Physical ill health can lead to mental ill
health. The reverse can also happen.
3. Social health: An individual who recognizes his/her obligations towards other members of
society and is able to relate to other people around him/her can be described as socially
healthy. It is impossible to realize the goal of social health if mental health has not been
achieved. Similarly, a person who does not enjoy physical health would find it difficult to
achieve social health.
4. Spiritual health: Spiritual health is the most difficult to define. The concept of doing good and
not of not harming there: of believing in the basic forces of goodness and justice whether or
not these are worshipped as God: of recognizing the needs of other and trying to fulfil them:
 of commitment, duty and obligation, these are all characteristics of a spiritually well
person.

Primary Health care

Primary health care is a whole-of-society approach to health and well-being

centered on the needs and preferences of individuals, families and communities.
It addresses the broader determinants of health and focuses on the
comprehensive and interrelated aspects of physical, mental and social health and
wellbeing.
It provides whole-person care for health needs throughout the lifespan, not just for
a set of specific diseases. Primary health care ensures people receive
comprehensive care - ranging from promotion and prevention to treatment,
rehabilitation and palliative care - as close as feasible to people’s everyday
environment.

The concept of primary health care has been repeatedly reinterpreted and redefined.
In some contexts, it has referred to the provision of ambulatory or first-level of
personal health care services. In other contexts, primary health care has been
understood as a set of priority health interventions for low-income populations
(also called
selective primary health care). Others have understood primary health care as an
essential component of human development, focusing on the economic, social and
political aspects. Following components should be included in primary health care:

1. Education of the people about prevailing health programs and methods of preventing and
controlling them.
2. Promotion of food supply and proper nutrition.
3. Adequate supply of safe water and basic sanitation.
4. Maternal and child health care and family planning.
5. Immunization against major infectious diseases.
6. Prevention and control of locally endemic diseases.
7. Appropriate treatment of common diseases and injuries.
8. Provision of essential drugs.

Nutritional Status:
Nutritional status is the condition of health of an individual as influenced by the utilization of
nutrients. To determine the nutritional status of an individual, following information is required:
• Kind of diet being consumed
• Type of illnesses, if any, the person has suffered from including observable signs of ill health.
• Level of nutrients and other substances in the blood and urine.
Interrelationship between nutrition and good health
Nutrition is closely interlinked with health. If the person eats the right kind of foods in the required
amounts, he or she will keep good health provided no other factors intervene. It must be
emphasized that though good food is one of the crucial factors in ensuring health, it is not the only
one. The food eaten must not only be nutritious but it must be wholesome and clean and free from
harmful germs. If this is not so, the person eating the food would get ill even if the food id
nutritious.
Malnutrition is an impairment of health resulting from a deficiency, excess or imbalance of nutrients.
In other words, malnutrition refers to both under nutrition and over nutrition. Under nutrition means
a deficiency or lack of one or more nutrients and overnutrition means excess of one or more nutrients.
Both under nutrition and over nutrition results in ill health.
 Chapter 2: Food: Basic Concept

Life can be sustained only with adequate nourishment. Man needs food for growth, development
and to lead an active, productive and healthy life.
1. The general composition of a food as well as the way in which the components are
organized give a food its individual characteristics.
2. There are three main groups of constituents in foods: carbohydrates, proteins, and fats,
and derivatives of these.
3. The above constituents occur in foods naturally.
Functions of food:

SOCIAL PHYSIOLOGICAL PSYCHOLOGICAL

ENERGY BODY
PROTECTION
BUILDING
REGULATION

Nutrients are essential constituents of food that must be supplied to the body in suitable amounts.
There are around 40 essential nutrients which are placed in five categories. These are
carbohydrates, fats, proteins, vitamins and minerals. The nature, functions, food sources of each one
of them is as follows:

Carbohydrates
Carbohydrates (from “hydrates of carbon”) are organic compounds essentially made of three
elements i.e., carbon, hydrogen and oxygen. Carbohydrates are widely distributed in plant foods.
They are mainly present in these foods in the form of three types of compounds called as sugars,
starches and fiber. All these carbohydrates are made up of some basic simple units. Fibre is the
non-available carbohydrate. Fiber helps in elimination of unabsorbed food and prevention of
diseases like cancer, diabetes and heart diseases. One prominent example of a basic unit is
glucose.
• Food sources: The list includes cereals and millets, roots and tubers, some fruits, sweeteners
like cane sugar, jaggery and honey. Cereals and millets are the major source of
carbohydrates in Indian diets. All cereals like wheat, rice and millets contain considerable
amount of starch.
• Functions: Some of the important functions of carbohydrates are energy-giving, protein-
sparing action and utilization of fats. Though proteins can be broken down in the body to
meet the energy need, but an insufficient amount of carbohydrates in the diet will force
 the body to break down proteins for releasing energy. Some amount of carbohydrate is
needed for the proper utilization of fat in the body.

Proteins:
Protein is the most abundant component in the human body. It is made up of compounds called
amino acids, which are also referred to as the building block of proteins. The linkage of individual
amino acids together in long chains forms proteins. The quality of food protein depends on the
proportion of essential and non-essential amino acids. Those amino acids which cannot be
manufacture by the body are called essential amino acids and those which can be manufacture by
the body are called non-essential amino acids. Proteins can be divided into essential and non-
essential. Proteins are essential to all life. In animals, they help form supporting and protective
structures such as cartilage, skin, nails, hair and muscle. They are major constituents of enzymes,
antibodies, many hormones and body fluids such as blood, milk, and egg white. Protein value of
some common foods is listed below:

FOOD AMOUNT PROTEIN IN

GRAMS
Chicken 1 breast(120gm) 22
Milk 1 cup(150ml) 4.8
Egg 1 medium size 7
Paneer 40gm (4 big piece) 9.64
Almonds 100gm 20.8
Dals 25gm (1 bowl) 5
Soya Bean 25 gm (1 bowl) 10.8
Peanut 1 table 4
Butter spoon(15gm)

• Food sources: Some of the rich sources of protein are milk, milk products, flesh foods, eggs,
nuts and oilseeds, cashew nuts and pulses.
• Functions: Some of the functions of proteins are body-building, regulation, protection
acts as carrier molecules and energy giving molecules.
Fats & Oils:
Fats are a group of chemical compounds that contain the fatty acids. They are composed of the fatty
acids and glycerol. They do not form long molecular chains, and they do not contribute structural
strength to plant and animal tissues. Fats are smooth, greasy substances that are insoluble in
water. Fat is mainly fuel source for the animal or plant in which it is found or for the animal that eats
it.it contains about 21/4 times the calories found in an equal dry weight of protein or
carbohydrate.
Fat always has other substances associated with it in natural foods, such as the fat-soluble vitamins A,
D, E and K.
Vitamins:
Vitamins help in protecting our bodies from various kinds of diseases. They also
help in keeping our eyes, gums, bones and teeth in good shape.
Minerals:
Minerals are used by the body to perform various functions like building strong
bones, maintaining the heartbeat, making hormones etc. The major five minerals are
Calcium, Phosphorus, Magnesium, Sodium and Potassium. Examples of mineral-
rich foods include leafy vegetables, fish, beans etc.

Dietary Fibres/Roughage:
While dietary fibres do not provide any such nutrition to our bodies but nevertheless
are an important component of food. They help in easy absorption of food, help in
movement of bowel and prevent constipation. It helps our body get rid of undigested
food. Cereals, fruits and vegetables are some of the roughage rich foods.

Water:
Water performs the essential function of absorbing nutrients from our food. It
also helps in releasing waste from our body in form of sweat and urine.
Food Groups
In the previous chapter you had studied about the components of foods called nutrients, that are
needed by the body in adequate amounts in order to grow, reproduce and lead a normal healthy life.
Each nutrient has its own function to perform in the body, but more than one nutrients may also
perform the same function. All individuals need the same nutrients for the same body functions.
Variation in the diet has to be provided according to the age, sex, activity, taste, etc. So let us see
how these varieties can be brought about. For planning meals, the foods available can be broadly
divided into three groups from the functional point of view. These are:
1. Energy yielding foods
2. Body building foods
3. Protective foods
Now let us see what all nutrients are provided by these three food groups:

Function Major nutrients Example

Milk,meat and
chicken

Body building Proteins

Pulses, nuts and
oilseeds
 Whole grain
cereals, millets
Energy Giving Carbohydrates & Fats
Fats,Sugars& Nuts
and oilseeds.

Fruits & Vegetables

Protective Minerals & vitamins
ICMR Five Food Groups
Foods are grouped together because they provide similar amounts of the key
nutrients of that food group. To meet the nutrient requirements essential for good
health, you need to eat a variety from each of the five food groups daily, in the
recommended amounts. It is not necessary to eat from each food group at every meal.

It is also important to enjoy a variety of foods within each of the five food groups
because different foods vary in the amount of the key nutrients that it provides.
‘Basic Five food group, suggested by ICMR are:
1. Cereals, millets and pulses
2. Vegetables and fruits
3. Milk and milk products, egg, meat and fish
4. Oils& fats
5. Nuts& oilseeds
FOOD NUTRIENTS
GROUPS
CEREALS & PRODUCTS: Energy,protein,invisible
Rice,Wheat,ragi,bajra,maize,riceflakes,riceflour,sprouted fat,
cereals. B
vitamin,iron,calcium,fibe
r.
PULSES & LEGUMES: Protein,energy,invisible
Bengal gram,blackgram,cowpea,peas(dry),soyabeans. fat,thiamine,riboflavin,foli
c
acid,calcium,iron &
fibre.
MILK & MEAT PRODUCTS: Protein,fat,riboflavin
(I) Milk & skimmed milk,cheese& curd.
(II) Chicken,liver,fish,egg& meat. & calcium.
FRUITS & VEGETABLES: Carotenoids,vitamin
(I) Mango,guava,tomato,papaya,orange,sweetlime,waterm C,Riboflavin,folic
elon. acid,iron & fibre.
GREEN LEAFY VEGETABLES: Riboflavin,folic
(II) Amaranth,spinach,drumstickleaves,corianderleaves, acid,calcium , fibre,iron
fenugreek leaves. & carotenoids.
Other vegetables:
Carrot,onion,brinjal,ladiesfinger,beans,capsicum,cauliflo Carotenoids,folic
wer,drumstick. acid,calcium & fibre.
FATS&SUGARS: Energy,essential fatty
(I) Fats: Butter,ghee,groundnut oil,coconut acids & fat soluble
oil,hydrogenated fat & cooking oils. vitamins.
(II) Sugar & jaggery.
Energy & Iron.
 Chapter-3 NUTRIENTS

WHAT ARE NUTRIENTS?

Nutrients are the constituents in food that must be supplied to the body in suitable
amounts. These include carbohydrates, fats, minerals, vitamins and water.
Chemical substances obtained from food are used in the body to provide energy,
structural materials and regulating agents to support growth, maintenance and
repair of body tissues. Nutrients may also reduce the risks of some degenerative
(progressive deterioration and loss of function in organs or tissues) diseases.
Food is composed of wide distribution of nutrients which have very specific
metabolic effects on the human body. Nutrients are generally divided into 2
categories, Macronutrients and Micronutrients.
Macronutrients, needed in relatively large amount constitute the majority of an
individual’s diet. Essential nutrients are nutrients that cannot be synthesized by
human body and therefore must be derived from food sources. Essential nutrients
include vitamins, minerals, amino acids, fatty acids and some carbohydrates as
source of energy that are needed for growth, maintenance and activity.
Macronutrients include carbohydrates, proteins, fats, macro minerals and water.
Micronutrients are vitamins and trace or microminerals. Vitamins and trace
minerals are labelled as micronutrients because the body only requires them in
very small amounts generally less than 100mg/day. They have preventive and
therapeutic role in our diet and don’t provide any energy. Vitamins are organic
substances that we ingest in our body with our food that act as catalysts
(substance that help to trigger other reactions in the body). Trace minerals are
inorganic that once ingested play a role in variety of metabolic processes and
contribute to the synthesis of such elements such as glycogen, protein and fats.
There are 6 essential nutrients that the body needs to function properly. Nutrients
are compounds in foods essential to life and health, providing us with energy, the
building blocks for repair and growth and substances necessary to regulate
chemical processes.
These six major nutrients are: -
❖ Proteins: Body building foods.
Functions
1. Maintenance and Growth
The need for proteins to maintain and repair the old tissues continues
throughout life.
 2. Regulation of body processes.
• Nucleo protein- contains the blue print of the synthesis of all
the body proteins.
• Catalytic protein- enzymes that facilitate each step of digestion
and absorption.
• Hormonal proteins- set or release the brakes that control
metabolic processes.
• Immune protein- maintains the body resistance to diseases.
• Contractible proteins- regulates muscle contraction.
• Blood protein
a) Transport protein- ferry nutrients to the tissues e.g.
hemoglobin, lipoprotein, transferrin, retinol building protein.
b) Serum protein- serum albumin regulates osmotic pressure
and maintenance of fluid balance.
3. Energy supplier: Each gram of protein yields 4kcal.
4. Proteins acts as regulatory and protective substances.

❖ Carbohydrates: source of energy

Functions
1. Body distribution
2. Energy supplier:
Carbohydrates are sources of readily available energy which is needed for
physical activities and also for work of body cells.
3. Important for athletes:
Best fuel for athletes as carbohydrates take less oxygen to burn than protein
of fat thereby enabling them to exercise harder, both during training and
competition.
4. Protein sparing action:
The body will use carbohydrates preferentially as a source of energy when it
is adequately supplied in the diet, thus sparing protein for tissue building.
5. Regulation of fat metabolism:
Some carbohydrates are necessary in the diet so that the oxidation of fats can
be processed normally. When carbohydrate is severely restricted in the diet,
fats will be metabolized faster than the body can take care of the immediate
products, the accumulation of which leads to dehydration, loss of body
sodium and ketosis.
6. Role of gastro intestinal function:
Lactose promotes the growth desirable bacteria some of which are useful in
the synthesis of B complex vitamins. It also enhances the absorption of
calcium.
Dietary fibre yields no nutrients to the body, but aids in preventing
constipation and several other functions.

❖ Fats and Oils

 Functions
1. Body consumption:
All body cells contain some fats. Ideal body consumption for females is 20-
25% body fats and males is 16-19%. With ageing the proportion of fat in the
body generally increases and that of protoplasmic tissue decreases.
2. Energy store:
Primary function of fat is to supply energy. Each gram of fat is equal to 9kcal.
The high density and low solubility of fats make them an ideal form in which
to store energy.
3. Satiety function:
Fats reduce gastric motility and remain in stomach for longer periods thereby
delaying hunger sensations and so have high satiety value.
4. Palatability:
Fats lend palatability and flavor to diet. If fat is eliminated from the diet, the
diet becomes very bulky and it is often difficult to ingest sufficient food to
meet energy requirements.
5. Insulation and padding:
The sub cutaneous layer of fat is an effective insulator and reduces losses of
body heat in cold weather. Excessive layers of sub cutaneous fats, as in obesity
interferes with the heat loss during warm weather. Fats also have some value
as a lubricant for the gastro intestinal tract.
6. Carriers of fat-soluble vitamins:
Dietary fat is a carrier of fat-soluble vitamin A, D, E and K. some fats are also
necessary for the absorption of vitamin a and carotene.

❖ Vitamins: Vitamins are vital and essential for life and health. The ‘vita’ part
of the word ‘vitamin’ means ‘life’. They regulate metabolism, help in growth
and maintenance of our body and protect against disease. Vitamins are organic
compounds present in minute quantities in food. Some of the vitamins are
soluble in water while others are soluble in fat. They are classified into two
categories: water-soluble vitamins and fat-soluble vitamins. Functions of both
the type of vitamins are enlisted below:
Water soluble Vitamins:

Nutrient Function

Thiamine (vitamin B1) Part of an enzyme needed for energy metabolism; important
to nerve function
Riboflavin (vitamin B2) Part of an enzyme needed for energy metabolism; important
for normal vision and skin health
Niacin (vitamin B3) Part of an enzyme needed for energy metabolism; important
for nervous system, digestive system, and skin health
Pantothenic acid Part of an enzyme needed for energy metabolism
Biotin Part of an enzyme needed for energy metabolism
Pyridoxine (vitamin B6) Part of an enzyme needed for protein metabolism; helps
make red blood cells
Folic acid Part of an enzyme needed for making DNA and new cells,
especially red blood cells
Cobalamin (vitamin B12) Part of an enzyme needed for making new cells; important
to nerve function
Ascorbic acid (vitamin C) Antioxidant; part of an enzyme needed for protein
metabolism; important for immune system health; aids in
iron absorption

Fat-soluble vitamins
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as
water-soluble vitamins. They do not need to be consumed as often as water- soluble
vitamins, although adequate amounts are needed. If you take too much of a fat-
soluble vitamin, it could become toxic.

Nutrient Function
Vitamin A (and its Needed for vision, healthy skin and mucous membranes,
precursor*, beta- bone and tooth growth, immune system health
carotene)
*A precursor is
converted by the body
to the vitamin.
Vitamin D Needed for proper absorption of calcium; stored in bones

Vitamin E Antioxidant; protects cell walls

Vitamin K Needed for proper blood clotting

Minerals: Minerals are defined as those elements which largely remain as ash
when plant or animal tissues are completely burnt. They are micronutrients
which perform regulatory and protective functions.
Functions: Of all the minerals found in our body the ones listed below are
required by our body in larger amount.
Calcium
• Required for formation and maintenance of skeleton and teeth.
• For normal contraction of muscles to make limbs move.
• For contraction of heart for its normal function.
• For nervous activity.
• For blood clotting.
Phosphorus
• As a component of DNA and RNA.
• as phosphate esters play a part in the cellular metabolism of
carbohydrates and fats.
• Body building as an important component of bones and teeth.
• As a part of ATP (adenosine triphosphate) and ADP (adenosine
diphosphate), which are essential for energy metabolism in the body.
Potassium
• Maintain acid base balance of the body.
• Involved in muscle contraction.
• Transmission of nerve stimuli.
• Acts as an activator of several enzyme reactions in metabolism.
Sodium
• Regulation of normal muscle contraction.
• Maintenance of normal osmotic pressure, water balance and cell
permeability.
• Transmission of nerve impulse.
• Regulation of acid base balance.
Chloride: It combines with sodium and potassium and helps in regulating fluid
balance and acidity/alkalinity of body fluids.
Magnesium: It helps in regulating the passage of substances into and out of
the cells, activity of many enzymes, building bones and teeth, smooth muscle
action and building proteins.
Minerals required by our body in smaller amount are:

Iron
• Hemoglobin is the principal component of the RBC and accounts for
most of the iron in the body. It acts as a carrier of oxygen from the lungs
to the tissues and indirectly aids in the return of carbon dioxide to the
lungs.
• It is required as a co factor for enzymes such as catalases, the cyto
chromes, etc.
Iodine
• Iodine acts in the body only when it is incorporated into the hormone
thyroxine.
• Thyroxine increases metabolism.
• Increases oxygen consumption of tissues.
• Converts glycogen to glucose.
• Increases the heart rate.
• Depletes the bones of calcium and phosphorus.
Zinc
• As a co factor of number of enzymes participate in reactions involving
either synthesis or degradation of major metabolites like carbohydrates,
lipids and proteins.
• Structural role as components of several proteins.
• As an intra cellular signal in the brain cells.
• Required in transport process, immune function and expression of
genetic information.

❖ Water: Water is essential for life. It is a macronutrient made of two elements-

Hydrogen and Oxygen. A molecule of water contains two atoms of hydrogen
and one atom of oxygen.
Functions
It helps create saliva.
It regulates your body temperature.
It protects your tissues, spinal cord, and joints.
It helps excrete waste through perspiration, urination, and defecation.
It helps maximize physical performance.
It helps prevent constipation.
 SOURCES OF NUTIRENTS

Nutrient Sources
Complex carbohydrate & fibre Whole meal bread, wholegrain cereals,
baked beans, pasta, potatoes, peas, other
starchy vegetables
Protein lean meat, chicken, fish, cheese, milk,
eggs, bread, nuts, legumes
Fat oils, butter, margarine, cream, meat,
cheese, pastry, biscuits, nuts
Preformed Vitamin A butter, margarine, cream, cheese, eggs,
meat
Beta-carotene (converts to carrots, spinach, pumpkin, broccoli,
vitamin A) tomatoes, apricots
Vitamin D Fatty/canned fish, butter, margarine,
cream, cheese, eggs
Polyunsaturated oils, polyunsaturated
Vitamin E margarine, nuts, olive oil, fatty fish
and small amounts in wholegrain
cereals and green vegetables
Vitamin K green vegetables, cheese, butter, pork,
eggs
Thiamin Wholegrain cereals, pork, bread, nuts,
peas
Riboflavin milk, meat, eggs, cheese, wholegrain,
cereals, nuts, mushrooms
Niacin fish, meat, peanuts, wholegrain
cereals, nuts, mushrooms
Pantothenic acid eggs, wholegrain cereals, peanuts,
fish, meat, vegetables
Vitamin B6 Wholegrain cereals, meat, fish, peanuts,
bananas
Folic acid green vegetables, wholegrain cereals,
whole meal bread, nuts
Vitamin B12 meat, fish, eggs, cheese, milk, oysters
Biotin eggs, cheese, milk, fish, wholegrain
cereals
Vitamin C Oranges, tomatoes, potatoes, broccoli,
cabbage, Brussels sprouts,
Strawberries
Calcium cheese, milk, yoghurt, canned fish,
nuts, sesame seeds (tahini), dried fruit
Phosphorus meat, fish, poultry, eggs, milk, cheese,
nuts, cereals,
bread
Iron meat, poultry, wholegrain cereals,
wholemeal bread, eggs
Sodium table salt, meat, milk, cheese,
seafood, spinach, celery
Potassium Potatoes, bananas, oranges, apricots,
other fruit and vegetables, meat, fish,
nuts
Sea foods, milk and cereals and vegetables
Iodine from areas with high iodine content in the
soil, iodised table salt
Zinc oysters, meat, fish, poultry, eggs,
wholegrain cereals, peanuts
 Chapter 4: Recommended Dietary Allowances

Learning objectives:
The students will be able to:
• define the terminologies and concepts used in relation to human nutritional requirements,
• discuss the concept of recommended dietary allowance,
• state the significance and uses of recommended dietary allowances, and
• present the current nutrient recommendations for Indian population.

In a family there may be infants, young children, adolescent, adults, and elderly all living under
one roof. It is always a big challenge to provide a good nutritious diet for each of
the member, particularly when their needs, preferences vary. So what should be
the guiding factor to ensure balanced meals that meet the needs of all members?
Is there a Standard or a Reference that would serve as a goal for Good Nutrition?
This section focuses on this important concept of Recommended Dietary
Allowances.
RECOMMENDED DIETARY ALLOWANCES: BASIC CONCEPT

Humans need a wide range of nutrients to lead a healthy and active life. The
amount of each nutrient needed for an individual depends on age, body weight,
physical activity, physiological state (pregnancy, lactation) etc. So basically, the
requirement for nutrients varies from individual to individual. So, what do we
mean by the term "Nutrient Requirement" here?
The requirement for a particular nutrient is the minimum amount that needs to
be consumed to prevent symptoms of deficiency and to maintain satisfactory level
of the nutrient in the body.
For example, in case of infants and children, the requirement may be equated
with the amount that will maintain a satisfactory rate of growth and development.
Similarly for an adult the nutrient requirement is the amount that will maintain
body weight and prevent the depletion of the nutrient from the body which
otherwise may lead to deficiency. In physiological condition like pregnancy and
lactation, adult women may need additional nutrients to meet the demand of fetal
growth along with their own nutrient needs.
Bioavailability refers to the
Now within each group (say infants or an adults etc) there may release of nutrient from the
be individual variations in the nutrient requirements. For food, its absorption in the
instance, there may be a period of low intake or the quality intestine and bio-response
of the diet may vary, similarly the effect of cooking and
processing may be different and bioavailability of the
nutrient from the diet may also vary.
So how do we account for this? Well, a safety factor is added over and
above the nutrient requirement for each group to arrive at the
Recommended Dietary Allowances.

REQUIREMENT + SAFETY MARGIN = RECOMMENDED DIETARY INTAKE

The Recommended Dietary Allowances (RDA) are the levels of intake of the
essential nutrients that are judged to be adequate or sufficient to meet the nutrient
requirement of nearly all (97 to 98 percent) healthy individuals in a particular life
stage and gender group
Nutrient Requirement of an individual and the Dietary Allowance for a group or a
population are distinctly different. RDA takes into account the variability that
exists in the requirement of a given nutrient between individuals in a given
population group. So, RDA is neither minimal requirement nor necessarily optimal
level of intake. Rather, RDA is the safe and adequate level, which incorporates
margin of safety intended to be sufficiently generous (high enough) to encompass
the presumed variability in requirements among individuals and meet the needs of
almost all healthy people.
RDA's do not apply to people who are suffering from disease which
influence the nutrient intake. They only apply to healthy people.

SIGNIFICANCE/USES OF RDA

RDA, we know, represents the level of the nutrient to be consumed daily to

meet all the requirements of most of the individuals in a given population. So
RDA's help us plan balanced diets which include a variety of foods derived from
diverse food groups which help meet the nutrient requirements. Other than this
basic use, RDA's have come to serve many important purposes. The various
applications of RDA include:
Comparison of individual intakes to the RDA allows an estimate to be
made about the probable risk of deficiency among individuals,
Modifying nutrient requirements in clinical management of diseases,
To help public health nutritionists to compose diets for schools, hospitals, prisons etc.
For health care policy makers and public health nutritionists to design,
develop nutrition intervention programmes and policies,
For planning and procuring food supplies for population groups,
For evaluating the adequacy of food supplies in meeting national nutritional needs,
For interpreting food consumption records of individuals and populations,
For establishing Standards for the national feeding programmes
 implemented by the Governments for its vulnerable population,
For designing nutrition education programmes for the masses,
For developing new food products and dietary supplements by the industry,
Establishing guidelines for the national labeling of packaged foods (by
Food Standards Safety Authority of India (FSSAI))

So that was a comprehensive list of uses of RDA. Next let us

learn about the Recommended Dietary Allowances for Indians.

Recommended Dietary Allowances (RDA) for Indian Population

For the Indian population, the dietary standards have been computed by the
Indian Council of Medical Research (ICMR). These recommendations have
been published as "Nutrient Requirements and Recommended Dietary
Allowances for Indians" (ICMR 2010)
The recommendations are constantly revised whenever new data is available.
The last recommendations were revised in 2010, based on the new guidelines of
the International Joint FAO/WHO/UNU Consultative Group and based on the
data on Indians that had accumulated after 1989 recommendations. Table 1(a)
and Table 1(b) present these recommendations. Study them carefully. To help
you understand this recommendation here are a few highlights:
1. Note, the RDA for Indians are presented for the different age categories: 0-6
months, 7 to 12 months, 1 – 3 years, 4 – 6 years, 7 – 9 years, 10 – 12 years,
13 – 15 years,16 – 18 years, adult man and women.
2. Recommendations are given for energy and all other nutrients including
proteins, visible fat, calcium, iron, retinol, Beta Carotene, thiamine,
riboflavin etc.
3. Recommended dietary allowances for adults are based on sex (male,
female), body weight and physical activity level (i.e., Sedentary,
Moderate and Heavy work).
4. RDA for energy is expressed in kilocalories (Kcal), for proteins, fats in
grams (g), and for calcium, iron, vitamins and minerals in milligram (mg) or
microgram.
5. RDA for protein is based on body weight. The relationship can be expressed
as 1g protein per kg body weight in the case of adults. It varies for other age
categories.
6. RDA for energy and protein are given as additional intakes in pregnancy and
lactation, indicated by a (“+ " sign). This requirement is over and above the
normal requirement of adult women. RDA for other nutrients is given as
total intake figures.
7. In infancy RDAs for energy, protein, iron, thiamin, riboflavin and niacin are
expressed as per kg body weight (expected for a healthy, normal growing
infant of a particular age)
8. RDA for Vitamin A have been given in terms of retinol or alternatively in
terms of Beta Carotene.
 Table 4(a): Recommended Dietary Allowances for Indians (Vitamins)

Vitami

Body Weight

equivalent

(µg/d) B12
(mg/d) B6
nA

Riboflavin

(mg/d)
(µg/d)

(mg/d)

(mg/d)
Vitamin

Folate
Vitamin
(µg/d)
Ascorbic
Thiamine
(kg)

Dietary
Acid
Retina

carote

(mg/d)
Group Category/A

Niacin
Beta
ge

ne
l
-
Sedentary 1.2 1.4 16
Men work
Moderate 60 600 4800 1.4 1.6 18 2.0 40 200 1.0
work
Heavy work 1.7 2.1 21
1.0 12
Sedentary 1.1
work
600 1.1 14
Moderate 1.3
work 4800 2.0 40 200 1.0
1.4
Heavy work 1.7 16

Women 55 +0.2 +2
Pregnant 800 6400 +0.3 2.5 60 500 1.2
Lactating 0-6 +0.3 +4 2.5
+0.4
months
+0.2 +3 2.5 80 300 1.5
6-12 months 950 7600 +0.3

710
0-6 months 5.4 ---- 0.2 0.3 0.1
µg/k
Infants
g
350 650 25 25 0.2
6-12 months 8.4 2800 0.3 0.4 0.4
µg/k
g
1-3 years
12.9 0.5 0.6 8 0.9 80
Children 4-6 years
18.0 400 3200 0.7 0.8 11 0.9 100 0.2-
600 1.0
7-9 years 25.1 4800 0.8 1.0 13 1.6 40 120
 Boys 10-12 years 34.3 1.1 1.3 15 1.6 40 0.2-
140
Girls 10-12 years 35.0 1.0 1.2 13 1.6 1.0
Boys 13-15 years 47.6 1.4 1.6 16 2.0 0.2-
4800 40 150
Girls 13-15 years 46.6 1.2 1.4 14 2.0 1.0
600
Boys 16-17 years 55.4 1.5 1.8 17 2.0 0.2-
40 200
Girls 16-17 years 52.1 1.0 1.2 14 2.0 1.0

Source: Nutrient Requirements and Recommended Dietary Allowances for Indians (ICMR 2010)

Now that we have a fair good idea about recommended dietary allowances surely
you should be able to recommend what individuals should eat and in what amounts
to ensure a balanced diet. Of course knowledge of nutrients and the rich food
sources of these nutrients will form the basis for diet planning. The amount of
different foods to be consumed would depend on the RDA. Higher the RDA for a
particular nutrient, the more should be the consumption of food rich in that
nutrient. For example, we learnt that the RDA for energy for a heavy worker (adult
male) is more as compared to a sedentary male adult. To meet these increased high
needs of energy we must ensure that we include more of carbohydrates and fat rich
foods in the diet of the heavy adult worker. Carbohydrate rich foods such as
cereals, sugars, roots and tubers and fat from oils, butter, ghee etc. will help meet
the increased energy requirement.
Similarly in case of infants (6-12 months of age) when the protein needs are
high (1.69 g/kg body weight/d) as compared to adults (1g/kg body wt.) it
would be recommended that high protein rich foods such as milk and milk
products, pulses, meat and meat products may be included in the diet of the
infants. A detailed review on planning balanced diet is covered in another unit.
 Chapter 5: Concepts of meal planning

In this unit we will study about what to eat each day at each meal. You
will learn to apply basic knowledge of food and nutrition that you have
already acquired earlier. Good health and well-being of a family is related
to the sensible selection of food items in the daily diet. Let us now learn
how to plan a healthy, joyful and satisfying meal for the family by
understanding the basic concepts of meal planning.
WHAT IS MEAL PLANNING
You may have heard in your home from your mother that planning for meals
saves time and money. Now you will understand the concept of planning a
balanced diet to plan a nutritious diet for your family.

Concept of meal planning-Meal planning involves planning nutritious

meals for all individuals in a family keeping in mind their age, activity, likes,
dislikes and food availability. It also involves planning of balanced meals
which are colorful, attractive, appetizing, and palatable and within the
economic means of the individuals concerned. It further involves decision
making regarding what to eat and how much to eat each day at each meal.
The meals planned should not only ensure that nutrient requirements are
adequately met but also be flexible enough to take advantage of easy
availability and lower prices of seasonal foods and meet the needs and
choices of the family members.

As the health of an individual or a family depends on how well they are fed
within the given resources, effective meal planning is a great challenge to
every meal manager, and if done well is a satisfying and rewarding
experience.

Importance of meal planning

Meal planning helps to: -

• Retain, enhance nutrients and minimize nutrient loss-Meal planning is done

in a way that the meals are prepared and served at fixed meal times without too
much holding or reheating which helps to retain the nutrients.
• Introduce variety and avoid monotony-Variety can be introduced by using
different ingredients chosen from different food groups, using various textures,
cooking methods, spices and condiments, etc.
• Make the food attractive and appetizing-Garnishes and using combination of
contrasting colored foods are some of the ways meals can be made attractive
and appetizing.

• Save time, energy and fuel-Planning meals in advance helps to save time,
energy and fuel as all the ingredients can be collected together from the store.
For example, potatoes for dosa and samosas can be boiled, peeled and cut
together, if meals are planned.

• Plan lowcost nutritious meals within the resources-Careful planning can

help save money by buying seasonal foods and cheaper substitutes that have
same nutritive value.

• Meet the individual nutritional requirements-Meal planning can help meet

the individual needs of all the family members, the same common meal can be
modified to suit any member suffering from an ailment.

• Reuse the left over in a novel way-Careful planning can ensure no food is left
over. Also, any leftover can be incorporated in the next meal in an interesting
manner, without compromising on the quality. For example, left over rice can
be used to make rice pudding, cutlets, lemon rice, etc.
FACTORS AFFECTING MEAL PLANNING
Good meal planning is both a science and an art. Science shows us the way to
include nutritious foods into diet, while art is involved in converting raw food item
into meals that are attractive, delicious and satisfying in all ways.

Following are the factors which should be kept in mind when planning meals for a family-

1. Nutritional Needs- When planning a meal, the major factor to keep in

mind is that the meal must fulfill the nutritional requirements of family
members.

2. Economic factors- The purchase of food items and their quantity depends on
the total income of a family.

3. Size and composition of the family

Size of the family- Size of a family refers to the total number of its
(i)
members. The structure of the family whether nuclear or joint also affects
the meal planning.
 Family composition-Family composition refers to the age, gender,
(ii)
activity, occupation, and different physical conditions of its members.
4. Season- Meals should be in accordance to the season. With the change in
season, availability of foodstuffs and our taste also change. In summers, bottle
gourd, ridge gourd, pumpkin, bitter gourd, etc. are available in abundance
while carrots, radish, peas, cauliflower, etc. in winters.
5. Food availability- Availability of food also affects the meal planning. A
housewife should make maximum use of locally produced foodstuffs because
they are cheap and tasty. For example, people living in coastal areas consumes
more seafood as it is easily available and cheap Including mango or
watermelon in diet is of no use in winter if it is not available.
6. Food acceptance- Acceptance or rejection of food by a person is affected by
his likes and dislikes, religious and social traditions and customs. All these
factors are to be kept in mind while planning a meal.
7. Availability of time, energy and labor saving devices- Meal planning is
greatly affected by availability of time, energy and labor saving devices with
the housewife. This is important in those cases where the housewife is also
working.
8. Occasion- Different occasions such as birthday, anniversary and festivities
may have special menu to celebrate the importance of the occasion.
9. Appearance of food
• Color should be attractive. Avoid a menu of all white, yellow or greens
colored food. Example- yellow dal with pumpkin vegetable.
• Include contrasting textures like soft foods and crisp food.
• Bland and spicy flavors both should be combined.
• Different shapes may be used like round, flat, shredded, sliced or diced, cubes, etc.

BALANCED DIET
You have already studied about five food groups. Now will learn to incorporate
various food groups in terms of nutritional quality and quantity in planning a
balanced diet for a person. Let us now understand and define a balanced diet.

Balanced diet- A balanced diet is one which provides all the nutrients in required
amounts and proper proportions. It can easily be achieved through a blend of the five
basic food groups. The quantities of foods needed to meet the nutrient requirements
vary with age, gender, physiological status and physical activity.

Balanced diet also has a provision for extra nutrients which can be reserved in the
body to enable it to withstand short periods of low dietary intake. Hence it is very
important to judiciously choose and combine variety of food stuffs from each food
group.
 PLANNING A BALANCED DIET
Balancing meals
Balanced meals include one food from each food group- cereals, pulses and legumes,
milk and meat products, fruits and vegetables, fats and sugar Fig- A guide to healthy eating
is a good representation of a balanced meal because all five food groups are included. When
planning a meal, try to include "five of five." Here are a few examples of how to do it:
▪ Chapatti /rice are a frequent menu item for many families and consumed
with dal and vegetables What food groups are missing? Its fruit and milk
& its products. Add curd and a fruit for a balanced, nutrient-rich family
meal.
▪ If you're serving porridge made with milk for breakfast, then consider
adding nuts and fruit to add flavor to the porridge, and maybe a piece of
paneer / boiled egg/ sprouts to boost the protein.

Fig 5(a): Healthy food plate

By taking a balanced approach to planning meals you make sure your family is
getting adequate nutrition. When options from every food group are available at
every meal, then even picky eaters are likely to find something they will want to
eat. As children get older, use the balanced meal approach to add more interest
and variety to your healthy family meals. For example, try adding more
vegetables into upma /dalia/poha or adding fruit into green salad.
 SAMPLE BALANCED MEAL PLAN

Meal Timing Food Items Household

Measures
Breakfast- Vegetable 1 bowl
poha Milk 1 glass
Paneer /egg/ sprouts 1 serving/1 no./1
tbsp
Mid Morning- Fruit 1 no.
Lunch Salad 1 Plate
Chapati or 3 no./3 ladle
Rice Dal / 1 bowl
Sambhar 1 bowl
Cauliflower 1 bowl
potato Curd 1tbsp
Mint Coriander Chutney
Evening Tea/milk 1cup
Sprouts/Upma/roasted 1 bowl/25g
gram
Dinner Tomato 1 cup
Soup/Rasam 3 no./3 ladle
Chapati or rice 1 bowl
Masoor dal 1 bowl
Green vegetables 1 bowl
Sweet dish