Nutrition

Key Notes:-

Definition of Nutrition

  • Nutrition is the process by which living organisms obtain and utilize food substances to support growth, repair, and maintenance of bodily functions.

Nutrients

  • Nutrients are substances in food that the body needs to function properly. They are categorized into:
  • Macronutrients: Carbohydrates, proteins, fats.
  • Micronutrients: Vitamins, minerals.
  • Water: Essential for all bodily functions.

Macronutrients

Carbohydrates:

  • Provide energy.
  • Sources: Bread, rice, pasta, fruits.

Proteins:

  • Essential for growth and repair of tissues.
  • Sources: Meat, fish, eggs, legumes.

Fats:

  • Provide energy, support cell function.
  • Sources: Oils, butter, avocados, nuts.

Micronutrients

  • Vitamins:
  • Vitamin A: Vision, immune function. Sources: Carrots, sweet potatoes.
  • Vitamin C: Immune function, skin health. Sources: Citrus fruits, peppers.
  • Vitamin D: Bone health. Sources: Sunlight, fortified milk.
  • Minerals:
    • Iron: Oxygen transport in blood. Sources: Red meat, spinach.
  • Calcium: Bone health. Sources: Dairy products, leafy greens.

Water

  • Vital for digestion, absorption of nutrients, and regulation of body temperature.

Balanced Diet

  • A balanced diet includes a variety of foods in the right proportions to provide necessary nutrients.
  • Emphasizes the importance of moderation and variety to maintain health.

Digestion and Absorption

  • Digestion: The breakdown of food into smaller molecules.
  • Absorption: The uptake of these molecules into the bloodstream for use by the body.

Nutritional Requirements

  • Varies by age, gender, activity level, and health status.
  • Recommended Dietary Allowances (RDAs) provide guidelines for daily nutrient intake.

Malnutrition

  • Under-nutrition: Insufficient intake of nutrients.
  • Over-nutrition: Excessive intake of calories or certain nutrients.
  • Can lead to health problems such as obesity, diabetes, or deficiencies.

Dietary Guidelines

  • Follow dietary guidelines to ensure proper nutrition, including eating a variety of foods, maintaining a healthy weight, and staying physically active.

Food Labels and Choices

  • Understanding food labels helps in making informed dietary choices.
  • Pay attention to serving sizes, nutrient content, and ingredient lists.

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