Food and Nutrients:

► All living organisms require energy to

maintain their vital activities. Energy is
supplied by food. Nutrients are those
elements present in the food which
provide the body with energy and enable it
to grow, repair and maintain itself.
► All organic and inorganic elements found
in a living organism are obtained from its
food. They are C, H, O, N, Mg, etc. There
are 40 essential nutrients, of which
proteins, carbohydrates and fats form the
three major classes of food and are known
as macronutrients. Vitamins and minerals
are the micronutrients needed by the food
in small quantities.
 Food and Nutrients
► Staying healthy includes a balanced
diet, staying clean, getting plenty of
exercise as well as keeping your heart
strong and free of drugs.
► People who practice good nutrition,
hygiene and exercise patterns develop
a lifetime of habits that will keep them
healthy for many years. Especially
when they are older!
L
Food can be classified into six major
categories, based on the functions they
perform.

• Carbohydrates:
Carbohydrates are compounds of carbon,
hydrogen and oxygen. Hydrogen and oxygen
are always present in the ratio of 2:1. Major
sources of carbohydrates are sugars and
starch. Carbohydrates are divided into three
categories on the basis of their chemical
structure. eg. Monosaccharide, disaccharides
and polysaccharide.
 Carbohydrates

Sources: We obtain most of our carbohydrate

in the form of starch. This is found in
potato, rice, spaghetti, yams, bread and
cereals. Our digestive system turns all this
starch into another carbohydrate called
glucose.
In plants, carbohydrates are stored in the form
of starch. In animals, carbohydrate is stored
in the form of glycogen , which is also called
animal starch.
Importance of
carbohydrates:
► Carbohydrates are the main
sources of energy in all living
organisms.
1 gm = 4.2 kcal of energy.
► The energy requirement of the
brain is fulfilled exclusively by
carbohydrates.
The extra energy that is needed to do
any of the activities for one hour are
given below:
Activity Energy
Swimming 600 kcal
Walking 240 kcal
Writing 30 kcal
Standing 40 kcal
2. Proteins:

► Proteins are complex high-molecular

weight compounds. Proteins contain
Carbon, Hydrogen, Oxygen, Nitrogen and
sometimes Sulphur. Proteins are very
large molecules, so they cannot get
directly into our blood; they must be
turned into amino-acids by the digestive
system
► Human body needs 23 amino acids to
make all the proteins. Out of them, at
least:
►8 are essential amino acid; extremely
important for health and
►15 are non-essential amino acids.
Kinds of protein:
► First class protein – When a
protein contains all the essential
amino acids, it is called a first class
protein. They are mostly animal
proteins, eg, egg, meat, fish.

B. Second class protein – When a

protein lacks one or two essential
amino acids, it is called a second
class protein. They are mostly plant
proteins. eg, cereals, pulses.
Importance of proteins:

► Proteins are very important sources of

energy.

► Itforms about 50% of the solid mass of

cells.

► They play a very important role in building

body tissues for growth and also help in
the replacement of worn-out and damaged
tissues.

1 gm = 4 kcal energy on oxidation.

3. Fat:
Fats are composed of fatty acids associated
with carbon, hydrogen and oxygen
forming long molecules. Animal fats are
found in meat, milk, chesses, butter and
egg yolk. Plant fats occur as oils in fruits
and seeds and are used for cooking and
making margarine. Fats and oils are
collectively called Lipids.
Importance of fats
► Fats are good sources of energy. It can be
stored in the body
► Fally tissue under the skin forms an
insulating layer which reduces heat losses
from the body.
4. Vitamins

Vitamins do not produce energy and

are needed by the body in minute
quantities. They were first discovered
and isolated by Sir Fredrick Gowland
Hopkins in 1912. They are required
by the body for normal health and
development.
Name of Synonym of Deficiency Kinds of
Vitamin Vitamin diseases Vitamin

Vit-A Retinol Night blindness

Vit-D Calciferol Rickets

Fat
Vit-E Tocofpherol Sterility in rats soluble
Vit-K Phylloquinone Haemorrhage
vitamin

Vit-B1 Thiamine Beri-beri

Vit-B2 Riboflavin Dermatitis Water
soluble
Niacin Niacin Pellagra
vitamin
Vit-B12 Cyanocobalamin Memory loss,
e personality
changges
Vit-C Ascorbic acid Scurvy
► Pellagra:
It is characterized by scaly
skin sores, diarrhea, inflamed mucous
membranes, mental confusion, and
delusions. It may develop after
gastrointestinal diseases or alcoholism
.
5. Minerals

Minerals are inorganic substances

needed by the body for forming
bones, teeth and blood cells,
assisting in the chemical reactions of
the cells and regulating body fluids.
These are also needed in small
quantities, but we need more of
these than we need of vitamins.
These are sometimes called mineral
salts.
 Minerals
Mineral Functions
Salts
Iron required to make haemoglobin

Calcium required for healthy teeth,

bones and muscles
Iodine used to make a hormone
called thyroxin
Sodium all cells need this, especially
nerve cells
6. Water

► About two-third of the human body is

composed of water. Water is an essential
component of protoplasm and tissue
fluids, blood, lymph etc. Digested food,
salts and vitamins are carried round the
body as a watery solution in the blood and
excretory products such as excess salt and
urea are removed from the body in
solution by the kidneys.
 Water
► Water,thus acts as a solvent and as a
transport medium for these
substances. In all cells there are many
reactions in which water plays an
essential part as a reactant and
solvent.
► Since
we lose water by evaporation,
sweat and urination, we have to
consume water-rich foods like
vegetables, fruits, milk etc.
Roughage (fiber)
 Roughage (fiber)

Cellulose, This is a carbohydrate used by

plants to make their cell walls. It is also
called roughage; we do not have enzyme
for digesting this substance. So,
undigested part of the plant food is called
fiber or roughage.

► Alternative
Names: Diet - fiber;
Roughage; Bulk
 Function
► Roughage helps us to retain water in
colon contents. This softens the faeces
and reduces the time needed for
undigested residues to pass out of the
body. These effects help to prevent
constipation and keep the colon in a
healthy condition.

► and is
sometimes used for the 
treatment of diverticulosis, diabetes,
and heart disease
 How Much Fiber?
► Fiber
is a cornerstone of the latest dietary
guidelines issued by the (USDA).

► Inthose guidelines, issued in 2005, the

USDA USDA (U.S. Department of Agriculture)
recommends getting 14 grams of dietary
fiber for every 1,000 calories one consume.

► Soif you consume 2,000 calories per day,

you should get 28 grams of dietary fiber
that day.
 Where you get fiber?
Fiber is found naturally in fruits,
vegetables, whole grains, and
legumes. How much fiber will you get
from different foods? Here's a list from
the USDA:
 Requirement of fiber given by
USDA
► Navy beans, 1/2 cup, cooked: 9.5 grams
► 100% bran cereal, 1/2 cup, ready to eat: 8.8
grams
► Sweet potato, medium-sized and baked,
including peel: 4.8 grams
► Whole-wheat : 4.4 grams
► Mixed vegetables, 1/2 cup: 4.0 grams
► Raspberries, 1/2 cup, raw: 4.0 grams
► Apple, medium-sized, including skin: 3.3
grams
► Banana, medium-sized: 3.1 grams
► Broccoli, 1/2 cup, cooked: 2.8 grams