EU-India Capacity Building Initiative for Trade Development (CITD) Train the Trainers in Food Safety and Nutrition

Transcription

1 EU-India Capacity Building Initiative for Trade Development (CITD) Train the Trainers in Food Safety and Nutrition

2 Introduction to Nutrition Module 5 Level 3: 12 to 17 years

3 Hi, I am Master Sehat your Safe & Nutritious School SUPERHERO! Hi, I am Miss Sehat your Safe & Nutritious School SUPERHERO! Hello Friends, I am Dr. Sara

4 What is Food? Food : Is any substance which nourishes the body and is fit to eat Is the source of energy and nutrients in our body Contains chemical components similar to those that make up the body called nutrients

5 Food and its Functions Food performs the following functions 1. Physiological function Provides energy to carry out voluntary work Growth or body building Repair or maintenance of the body cells Regulation of body processes Protective function, increasing one s resistance to infection 2. Psychological function Food satisfies our emotional need for love, attention and security. 3. Social function Food is an important part of festivals and social functions.

6 Why do we need nutritionally adequate food? Our diet must provide all essential nutrients in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity. Eating too little food during infancy, childhood or adolescence, pregnancy etc. or too much food at any age can lead to permanent harmful consequences. Therefore, an adequate diet, providing all nutrients, is needed throughout our lives.

7 Why do we need food? Foods supply the body with specific nutrients. These nutrients are necessary for our: - Physical growth and development. - Repair and maintenance of normal body functions. - Protection against infections. Nutritious food is, thus needed to sustain life and physical activity.

8 Nutrients and their Functions

9 What is Nutrition? Nutrition is the science of food and its relation to health The way our body makes use of these nutrients is directly proportional to our health and well being

10 Nutrients are the chemical substances obtained from the food we eat and are used by our body for growth, maintenance or repair and for protection from infections Nutrients are divided into two major groups: Macronutrients which are proteins, carbohydrates and fats Micronutrients are vitamins and minerals

11 Nutrients There are six groups of nutrients which are essential. They are broadly classified as follows:- 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water

12 Do you know what is food made up of? There are 3 main nutrients required by our body. The food you eat is made up of substances called nutrients. Carbohydrates Proteins Fats

13 THE GO FOODS: 1. Carbohydrates Carbohydrates are the body s main source of energy. Food Sources: Whole grain chapatis, bhakris, rice, Breads, pasta and all cereal products, Roots, tubers and other vegetables, and legumes. Function in the Body: An An excellent excellent source source of of fuel fuel (energy) for for the the body. body. Rich Rich in vitamins, in vitamins, minerals and and fibre.

14 Types of Carbohydrates Sugars or Simple Carbohydrates Starches or Complex Carbohydrates Fruits & vegetables, milk & dairy products, honey, jam, jaggery, sweets and Chocolates Whole grain chapatis, unpolished rice, bread, pasta and all cereal products roots, tubers and other vegetables and legumes

15 Activity 1- Can you name some simple sugars? Can you give some examples of sources of sugar in the diet? Fruit and vegetables (fructose) Milk and dairy products (lactose) Honey Jam Fruit juice Table sugar (sucrose) Khand/ brown sugar Jaggery Sweets and chocolate Sweetmeats like Mithais, ladoos etc Glucon D (glucose)

16 Starches or Complex Carbohydrates Food Sources: Whole grain chappatis, bhakris, rice, Breads, pasta and all cereal products, Roots, tubers and other vegetables, and legumes. Function in the Body: An excellent source of fuel (energy) for the body. Rich in vitamins, minerals and fibre.

17 Fibre Dietary fibre is the plant material that doesn t break down when you digest food. Hence does not provide any calories. Many, but not all, complex carbohydrates contain fibre. Food Sources: Whole grain cereals and pulses, bran, green leafy vegetables, fruits and vegetables with edible seeds and skin, nuts and oilseeds. Function in the Body Increases gastric motility and aids in digestion. May reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain cancers.

18 Proteins Protein is essential for growth and repair and keeping cells healthy. 1 gram of protein provides 4 kcal. Food Sources Milk and dairy products, meat, fish, eggs, poultry, pulses and legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of incomplete protein)

19 Sources of protein Meat & Fish Nuts & Seeds Animal Milk & Cheese Plants Pulses (beans, tur dal, lentils) Eggs Soya products

20 Activity 3- Can you list sources of vegetable Proteins? Sources of protein Animal: meat; fish; eggs; milk; cheese. Plant: nuts; seeds; pulses, e.g. beans, lentils; soya products. EU-India Capacity Building Initiative for Trade Development (CITD) Lot 1 SPS/TBT/Customs

21 FATS Fats are the richest source of energy. But too much of these foods will make you fat! Food Sources: Butter, ghee, vegetable oils, salad dressings, nuts Oil seeds, dairy products made with whole milk or cream Meats

22 Types of proteins Complete Proteins: Contain all 9 essential amino acids. They are found in animal food sources. Milk, Egg, Poultry, fish etc are of high quality as they provide all the essential amino acids in right proportions. Incomplete Proteins: Lack one or more of the essential amino acids. They are found in plant food sources. Cereals lack some amino acids while pulses are lacking in others. The best way to provide the body complete proteins in a vegetarian diet is to eat cereals and pulses together so that they supplement each other.

23 Activity 4- Can you name some dishes which combine protein from different sources? Eating different types of protein together can ensure sufficient intake of essential amino acids which are needed by the body. Can you think of dishes which combine protein from different sources? For example: Rice and dal (khicdi) Breakfast cereal with milk Vegetable Chilla Multi grain roti Namkeen Dalia Dal Dhokli EU-India Capacity Building Initiative for Trade Development (CITD) Lot 1 SPS/TBT/Customs

24 Fat The richest source of energy. It gives 9 kcal/g Food Sources : Butter, ghee, vegetable oil, salad dressings, nuts & oil seeds, dairy products made with whole milk or cream and meats

25 THE GLOW FOODS VITAMIN Vitamins are needed by our body in small amounts. Remember your VITAMINS as A, B, C, D, E, K. They keep our eyes, skin, hair and teeth healthy and shining bright. MINERALS Our body needs minerals in small amounts for different functions..

26 There are 13 different vitamins known to be required each day for good health. Vitamins Vitamins are chemical compounds required by the body in small amounts. They must be present in the diet as they cannot be synthesized in the body. Vitamins are essential for numerous body processes and maintenance of structure of skin, bones, nerves, eye, brain, blood and mucous membrane. They are either water- soluble or fatsoluble. Fat soluble vitamins can be stored in the body while water soluble vitamins are not and get excreted in urine. Vitamins B- complex and C are easily destroyed by heat, air or during cooking.

27 Vitamins Groups of Vitamins Fat Soluble Vitamins (Vitamin A & D) Water Soluble Vitamins (Vitamin B,C,E &K)

28 Fat Soluble Vitamins Sources of Vitamin A: Vitamin A is pre formed in liver and whole milk Can also be produced from beta carotene provided by dark green leafy vegetables Carrots and orange colored fruits such as papaya Water Soluble Vitamins Sources of Vitamin C: Citrus fruits and berries. Citrus fruits like sweet lime, orange, grapefruit, tangerine, lemon, kinu, carambola. Types of berries : Amla, ber, Karonda, mulberries, blackcurrants, Strawberries, jamun, raspberries, blueberries, cranberries

29 Minerals Minerals are inorganic substances required by the body in small amounts for a variety of different functions Calcium & Phosphorus Food Source Functions in the Body The body contains more calcium than any other mineral. It is essential for a number of important functions such as the maintenance of bones and teeth, blood clotting and normal muscle function Dairy Products: milk, cheese, ice cream, green leafy vegetables, ragi, small fish eaten with bones Helps build and maintain healthy bones and teeth Helps heart, nerves, and muscles work properly

30 Did You Know? Vitamin A Needed for: Dim light vision Healthy skin and eyes Resistance to infection. Sources Vitamin A is found in pre-form in liver and whole milk. It can also be produced from beta-carotene provided by dark green leafy vegetables, Carrots and orange colored fruits such as papaya

31 Vitamin D Functions It is needed for the absorption of calcium from foods to keep bones and teeth strong and healthy. Helps your body use calcium and phosphorus, two minerals you need for healthy bones Sources We get most of our vitamin D via the action of UV rays from the sunlight on skin. It is also provided in small amounts by the diet from oily fish, meat, egg yolk, fortified milk, and margarine/spreads.

32 Water soluble vitamins. Vitamin C Functions Vitamin C - Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. B-complex vitamins - are B-1, B-2,B-3, B-6,B-12, biotin, folic acid, and pantothenic acid. They work in combination to ensure that your cells can use the energy they need to function, by helping you break down carbohydrates and fats. B-complex vitamins also helps metabolize protein into amino acids.

33 Activity 5- Can you list some citrus fruits? Sources of vitamin C Fresh fruit especially citrus fruits and berries. Green vegetables. Peppers. Tomatoes. New potatoes. Examples: Sweet lime, orange, Carambola (star fruit),grapefruit, Kinu, tangerine, malta, lemon. How many different types of berries can you think of? Amla, Ber, strawberries, jamun, raspberries, blueberries, cranberries, karonda, rose apple, zizyphus. EU-India Capacity Building Initiative for Trade Development (CITD) Lot 1 SPS/TBT/Customs

34 Calcium & Phosphorus Did you know? The skeleton contains about 99% of the body s calcium with approximately 1kg present in adult bones. Did you know? The body requires different amounts of each mineral. People have different requirements, according to their age, gender & physiological state Alert : Deficiency of calcium & phosphorus leads to rickets and osteoporosis

35 Calcium The body contains more calcium than any other mineral. It is essential for a number of important functions such as the maintenance of bones and teeth, blood clotting and normal muscle function. Did you know? The skeleton contains about 99% of the body s calcium with approximately 1kg present in adult bones.

36 Minerals Functions Minerals are inorganic elements found in body fluids and tissues that assist with life-sustaining processes in your body. Your body needs macro-minerals in relatively large amounts such as calcium& phosphorous. Micro minerals are required in small amounts such as iron, iodine, sodium & potassium. While trace minerals are required in traces such as copper, zinc, chromium, selenium etc. They are required for maintenance and health of skin, hair, nails, blood and soft tissues. They also govern nerve cell transmission, acid/base and fluid balance, enzyme and hormone activity as well as in blood clotting processes.

37 Iron Is essential for the formation of haemoglobin in red blood cells. RBCs carry oxygen and transport it around the body. Iron is also required for normal metabolism and removing waste substances from the body Sources of Iron: Liver,Red meat,pulses,nuts,eggs,dried fruits,fish,whole grains,dark green leafy vegetables,water cress seeds,niger seeds,flax seeds Did you know? There are two types of iron; one from animals sources and the other from plant sources.

38 WATER IS ESSENTIAL

39 WATER QUIZ Question On On average, average, how how much much water water should we drink each day? day? 2-4 glasses/ day 4-6 glasses/ day 6-8 glasses/ day 8-10 glasses/ day

40 Who am I? Activity 6 : Nutrient Quiz Fill in the blank with the appropriate nutrient. 1. I serve many functions in the body. I help carry nutrients to the body s cells and I also help regulate body temperature. I am. 2. I can be converted into energy. I am also used to build, maintain and repair body tissues. I am. 3. I have a bad reputation in many people s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am. 4. I am the body s main source of energy and I come in two forms, simple and complex. I am. 5. I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am. 6. I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am.

41 Who am I? Activity 6 with answers Fill in the blank with the appropriate nutrient. 1. I serve many functions in the body. I help carry nutrients to the body s cells and I also help regulate body temperature. I am Water. 2. I can be converted into energy. I am also used to build, maintain and repair body tissues. I am Protein. 3. I have a bad reputation in many people s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am Fat. 4. I am the body s main source of energy and I come in two forms, simple and complex. I am Carbohydrates. 5. I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am vitamin. 6. I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am mineral.

42 What is Recommended Dietary Allowance(RDA)? The RDA for all nutrients have been calculated for all age groups based on activity levels to ensure good health. RDA is defined as the amount of nutrient sufficient for the maintenance of health in nearly all people based on the group to which they belong. RDA=minimum requirement + safety margin (individual variation). RDA does not apply to sick people.

43 RDA Energy Requirements for different Activities

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45 Types of physical activities The energy requirement for an average healthy person is based on energy required to carry out involuntary work as well as the voluntary work. Activities Sedentary work Office work Teaching Housewife Moderate work Farmer Maidservant Heavy work Wood cutter Miner

46 Do you know what are voluntary and involuntary functions of the body? Voluntary : responses are mainly under our conscious control for e.g. walking, playing etc. Involuntary: responses are not in our control for e.g. pumping of heart, breathing, digestion of food etc. Voluntary Involuntary EU-India Capacity Building Initiative for Trade Development (CITD) Lot 1 SPS/TBT/Customs

47 No Excuse Please,,,,,,,,,,,

48 Energy Expenditure Energy Expenditure

49 Activity 7- Can you calculate your energy expenditure? Activity Cards Physical activity increases the energy expenditure. The following cards show an image of each activity commonly performed. Running- 9.6 kmph Cycling- 19 kmph Vigorous 300 kcal Vigorous 240 kcal

50 Activity Cards

51 Activity Cards Walking brisk 4 mph Brisk 150 kcal

52 Energy Value of Food

53 What is Energy? Energy is the capacity to do work, such as moving around or doing a task. What is Calorie? Calorie is the unit used to measure energy. kilocalorie is a unit of energy It is commonly used to express energy value of food. It is more conveniently expressed as kilocalories(kcals) calories = 1 kilocalorie

54 Did you know? Food - An Energy Powerhouse! Carbohydrate, protein, and fat are broken down When we consume food into smaller compounds and drink, energy which are then oxidised in provided by the cells of the body carbohydrate, protein, (respiration). and fat is metabolised and used by our bodies. End products of respiration carbon- di-oxide + water + energy

55 Energy providing nutrients Energy in the diet is provided by the nutrients carbohydrate, protein, and fat. 1 gram of carbohydrate provides 4 kcal. 1 gram of protein provides 4 kcal. 1 gram of fat provides 9 kcal.

56 What is Energy Balance? Energy in = calories consumed per day. Energy out = basal metabolic rate (BMR) + thermic effect of foods, + physical activity per day. Small increments in calories consumed per day or week can contribute to weight gain over time. Energy balance: energy in = energy out When energy in = energy out, we are in Energy Balance and we neither lose nor gain weight

57 Activity 8-Which food item gives most nutrients? Tick the correct answer Per serving Energy Carbohydrate Fat Protein Chapatti 20g 70 kcal 15g 0 2g Ghee 10g 90kcal 0g 10 g 0g Milk 3% fat 1 glass/ 240ml 145 kcal 12g 7g 8g

58 Activity 9 Did you meet your RDA today? Make a Food Dairy and record all the foods consumed during the day: Meal Meal Time Amount (plate/glass/cup/no.) Breakfast Mid morning (Tiffin) Lunch Evening Snacks Dinner Bed Time Discuss in the class whether all the nutrients including water have been consumed in the day.

59 Thank You