Nutrition is the science that interprets the interaction of nutrients and other substances in food
in relation to maintenance, growth, reproduction, health and disease of an
organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.
in relation to maintenance, growth, reproduction, health and disease of an
organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.
Nutrition
is the intake of food, considered in relation to the body’s dietary needs. Good
nutrition is referred to as an adequate, well balanced diet combined with
regular physical activity which is a cornerstone of good health. Poor nutrition
can lead to reduced immunity, increased susceptibility to disease, impaired
physical and mental development, and reduced productivity
is the intake of food, considered in relation to the body’s dietary needs. Good
nutrition is referred to as an adequate, well balanced diet combined with
regular physical activity which is a cornerstone of good health. Poor nutrition
can lead to reduced immunity, increased susceptibility to disease, impaired
physical and mental development, and reduced productivity
Classes of Food
1.
Carbohydrates: Energy
giving foods e.g. Bread, Maize, Rice, Cassava, Yam etc.
Carbohydrates: Energy
giving foods e.g. Bread, Maize, Rice, Cassava, Yam etc.
2.
Protein: Helps
you grow well and replaces old cells (warn out tissues) e.g. Meat, Fish, Eggs,
Milk, Beans etc.
Protein: Helps
you grow well and replaces old cells (warn out tissues) e.g. Meat, Fish, Eggs,
Milk, Beans etc.
3.
Fats
and Oils: Energy storing foods e.g. Palm oil, Vegetable
oil, butter etc.
Fats
and Oils: Energy storing foods e.g. Palm oil, Vegetable
oil, butter etc.
4. Vitamins:
Vitamins are an essential nutrient because they build and maintain
healthy bones and muscle tissue. They also support our immune system, maintain
the health of our blood, and ensure healthy vision. Vitamins are micro
nutrients, meaning they are needed in small amounts to sustain our normal
health and body functions. Some examples of common vitamins are Vitamin C and
K, and the many B Vitamins. Example of food that contain vitamins are milk, eggs, liver, fortified cereals, darkly
coloured orange or green vegetables (such as carrots, sweet potatoes and
pumpkin) and orange fruits such as pawpaw and mangos.
Vitamins are an essential nutrient because they build and maintain
healthy bones and muscle tissue. They also support our immune system, maintain
the health of our blood, and ensure healthy vision. Vitamins are micro
nutrients, meaning they are needed in small amounts to sustain our normal
health and body functions. Some examples of common vitamins are Vitamin C and
K, and the many B Vitamins. Example of food that contain vitamins are milk, eggs, liver, fortified cereals, darkly
coloured orange or green vegetables (such as carrots, sweet potatoes and
pumpkin) and orange fruits such as pawpaw and mangos.
5.
Minerals: Minerals assist in the regulation of many body
functions, some of which involve regulating fluids and producing energy and
health of our bones and blood. This nutrient also helps rid our body of harmful
byproducts of metabolism. Some examples of well-known minerals are calcium,
potassium, sodium and iron. Examples of foods that contain minerals include Milk and other dairy
products — such as yogurt,
cheese, and cottage cheese — are good sources of calcium. This also includes dark
green leafy vegetables. Soy foods and foods fortified with calcium, including
orange juice and soy milk, are
also good sources.
Minerals: Minerals assist in the regulation of many body
functions, some of which involve regulating fluids and producing energy and
health of our bones and blood. This nutrient also helps rid our body of harmful
byproducts of metabolism. Some examples of well-known minerals are calcium,
potassium, sodium and iron. Examples of foods that contain minerals include Milk and other dairy
products — such as yogurt,
cheese, and cottage cheese — are good sources of calcium. This also includes dark
green leafy vegetables. Soy foods and foods fortified with calcium, including
orange juice and soy milk, are
also good sources.
6.
Water:
Water helps to transports nutrients to cells. Water also assists in removing
waste products from the body. All beverages and high-moisture foods such as
soup and watermelon contain water and count towards for daily water
requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram
body weight or 2 to 3 liters per day.
Water:
Water helps to transports nutrients to cells. Water also assists in removing
waste products from the body. All beverages and high-moisture foods such as
soup and watermelon contain water and count towards for daily water
requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram
body weight or 2 to 3 liters per day.
Important of classes
of food in pregnancy
of food in pregnancy
Beneficial
pre-pregnancy nutrients
pre-pregnancy nutrients
As with most diets, there are chances of
over-supplementing however, as general advice, both state and medical
recommendations are that mothers follow instructions listed on particular
vitamin packaging as to the correct or recommended daily allowance (RDA). Daily
prenatal use of iron substantially improves birth weight, potentially reducing
the risk of low birth weight.
over-supplementing however, as general advice, both state and medical
recommendations are that mothers follow instructions listed on particular
vitamin packaging as to the correct or recommended daily allowance (RDA). Daily
prenatal use of iron substantially improves birth weight, potentially reducing
the risk of low birth weight.
·
Magnesium and zinc supplementation for the binding of hormones at their
receptor sites.
Magnesium and zinc supplementation for the binding of hormones at their
receptor sites.
·
Folic acid supplementation, dietary requirement of foods containing it
for the regular growth of the follicles.
Folic acid supplementation, dietary requirement of foods containing it
for the regular growth of the follicles.
·
Regular vitamin D supplementation decreases the chances of deficiencies
in adolescence. More importantly, it is known to reduce the likelihood of
rickets with pelvic malformations which make normal delivery impossible.
Regular vitamin D supplementation decreases the chances of deficiencies
in adolescence. More importantly, it is known to reduce the likelihood of
rickets with pelvic malformations which make normal delivery impossible.
·
Regular vitamin B12 supplementation again is known to reduce the chance
of infertility and ill health.
Regular vitamin B12 supplementation again is known to reduce the chance
of infertility and ill health.
·
Omega-3 fatty acids increase blood flow to reproductive organs and may
help regulate reproductive hormones. Consumption is also known to help prevent premature delivery
and low birth weight. The best dietary source of omega-3 fatty acids is oily
fish. Some other omega-3 fatty acids not found in fish can be found in foods
such as flaxseeds, walnuts, pumpkin seeds, and enriched eggs.
Omega-3 fatty acids increase blood flow to reproductive organs and may
help regulate reproductive hormones. Consumption is also known to help prevent premature delivery
and low birth weight. The best dietary source of omega-3 fatty acids is oily
fish. Some other omega-3 fatty acids not found in fish can be found in foods
such as flaxseeds, walnuts, pumpkin seeds, and enriched eggs.
·
Iron is needed for the health growth of the foetus and placenta,
especially during the second and third trimesters. It is also essential before
pregnancy for the production of haemoglobin.
Iron is needed for the health growth of the foetus and placenta,
especially during the second and third trimesters. It is also essential before
pregnancy for the production of haemoglobin.
Carbohydrate provide
energy for you and your baby during pregnancy, but not all carbs are created
equal.
energy for you and your baby during pregnancy, but not all carbs are created
equal.
What are carbohydrates?
Carbohydrates are the main source of energy in your
diet. They are broken down into simple sugars like glucose, which pass easily
across the placenta and provide energy to support your growing baby during
pregnancy.
diet. They are broken down into simple sugars like glucose, which pass easily
across the placenta and provide energy to support your growing baby during
pregnancy.
For a steady supply of energy, starchy foods such
as bread, potatoes, pasta, rice and cereal should make up about a third of the
food you eat. Many starchy foods also provide other important nutrients for
your baby’s development, including calcium, iron and B vitamin.
as bread, potatoes, pasta, rice and cereal should make up about a third of the
food you eat. Many starchy foods also provide other important nutrients for
your baby’s development, including calcium, iron and B vitamin.
Some carbohydrates, especially sugars, are broken
down quickly by the body and can causes a rapid increases in blood glucose and
insulin levels. These are known as high GI food, scoring highly on the
glycaemic index – the rating system that indicates how quickly food affects
your blood sugar.
down quickly by the body and can causes a rapid increases in blood glucose and
insulin levels. These are known as high GI food, scoring highly on the
glycaemic index – the rating system that indicates how quickly food affects
your blood sugar.
High GI foods include many refined foods like white
bread, white rice, sugary foods such as cakes and biscuits, and potatoes.
bread, white rice, sugary foods such as cakes and biscuits, and potatoes.
High GI foods like potatoes are broken down quickly
by the body and can cause a rapid increase in blood glucose and insulin levels.
by the body and can cause a rapid increase in blood glucose and insulin levels.
Foods that are broken down more slowly are
categorise as low GI foods – these keep blood sugar levels more stable. low GI
starchy foods are considered to be
healthier and should be selected over
categorise as low GI foods – these keep blood sugar levels more stable. low GI
starchy foods are considered to be
healthier and should be selected over
Examples of low Gl carbohydrate include.
·
Bananas
Bananas
·
Sweet potatoes
Sweet potatoes
·
Porridge made from rolled oats
Porridge made from rolled oats
·
Chickpeas and other pulses
Chickpeas and other pulses
·
Wholegrain breads, cereals and pastas
Wholegrain breads, cereals and pastas