Nutritional Needs

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Nutritional Needs

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Food, nutrition , nutrients

• Food: anything solid or liquid which when swallowed ,digested and assimilated in the body keeps it well

• Nutrition: It’s a combination of processes by which the living organism receives and utilizes the material necessary for the maintenance of its function and for the growth and renewal of its component

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Nutrients

• The constituents in food that must be supplied to the body in suitable amounts

• Proteins • Fats (lipids)• Carbohydrates • Vitamins• Minerals• Water• Roughage

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Health and Calorie

• Health: A state of complete physical , mental and social well-being and not merely the absence of disease .

• Calorie; A unit measuring the amount of energy provided by food

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Function of food• Supplies nutrients to build, repair and maintain body tissues• Energy to voluntary and involuntary activities• Supplies nutrients to fight against diseases• Provides energy to the body through nutrients like

Carbohydrates, fats and proteins• Water is reqd in large amt to regulate body process like

excretion, digestion • Roughage helps normal bowel movement• Eating provides outlet of stress and strains • Is a sign of security for a few. Used as a weapon by refusing to

eat food

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Classification of food

• Energy giving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etc

• Body building food: Protein and mineral rich food . Meat ,fish ,eggs etc

• Protective Foods :Rich in proteins ,vitamins and minerals

• Regulating food : Water and roughage

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Balanced Diet

• Definition: It is one which contains different types of food in such quantities and proportions that the need for calories , minerals ,vitamins and other nutrients are adequately met

• Group 1,2,3,4,5 (notes)

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Energy

• Yielding component of a diet is protein, carbohydrates and fat

• Essential for rest ,activity and growth • Even at rest it expands certain amt of energy for

respiration , circulation ,digestion ,absorption etc

• Basal metabolism :When body is at rest ,the amt of energy is expended both mentally and physically

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• Factors: Age , sex ,height ,weight and type of nutrition

Energy reqt• Proteins:10-12% • Fats:30% • Carbohydrates :60%• 1gm of carbohydrate or protein =4kcal• 1gm of fat =9kcal

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Classification of Work

• Sedentary work or light work eg reading ,writing ,eating ,watching TV or movies

70 calories/hour• Moderate work –light gardening ,walk

moderately fast like salesmen ,school teachers . 100-200 calories/hour

• Heavy work : Labourers ,athletes ,farmers 350 and more

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Calories

• Men –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 cal• Women-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +300

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Calories •1-3 years old need about 1,300 calories each day•4-6 years old need about 1,800 calories each day•7-10 years old need about 2,000 calories each day•11-14 years old (boys) need about 2,500 calories each day•11-14 years old (girls) need about 2,200 calories each day•15-18 years old (boys) need about 3,000 calories each day•15-18 years old (girls) need about 2,200 calories each day

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BMI• • If your BMI is less than 18.5, it falls within the

"underweight" range. • If your BMI is 18.5 to 24.9, it falls within the

"normal" or Healthy Weight range. • If your BMI is 25.0 to 29.9, it falls within the

"overweight" range. • If your BMI is 30.0 or higher, it falls within the

"obese" range. • "Underweight", "normal", "overweight", and

"obese" are all labels for ranges of weight. Obese and overweight describe ranges of weight that are greater than what is considered healthy for a given height, while underweight describes a weight that is lower than what is considered healthy. If your BMI falls outside of the "normal" or Healthy Weight range, you may want to talk to your doctor or health care provider about how you might achieve a healthier body weight. Obesity and overweight have been shown to increase the likelihood of certain diseases and other health problems.

• www.bmi-calculator.net

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Meal Planning

It is a process of deciding what we should eat each day at each meal

Def: Planning of adequate Nutrition. Meal Planning is

both art and science.

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Things you need to know before planning a meal

• What do I need nutritionally?• What food do I already have in kitchen?• What food can I make with what I have that

will meet my nutritional needs?• What meals can I make?• What things will I need to purchase to

complete my meal?

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Follow Food Guide Pyramid Recommendations

• Bread, cereal, rice & pasta group * 6 - 11 servings

• Fruit group *2 - 4 servings• Vegetable group *3 - 5 servings• Meat, poultry, fish, dry beans, eggs & nuts group

*2 - 3 servings• Milk, yogurt & cheese group *2 - 3 servings

(teenagers - 3 - 4 servings)• Fats, oils & sweets *use sparingly

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Planning a Meal-Motto • Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions.

• o Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk. • o Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals—and choose

foods with lower numbers. • Drink water instead of sugary drinks.

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Principles of MP• Knowledge of Nutritional needs of the family members• Use of five food groups• Use of nutritive value of food• Knowledge of nutrients and available sources• Use of available resources-skill , understanding , ability• Budget of the family• Planning to save time and energy• Composition of the family-infant , teen , old age• Knowledge of seasonal availability of various food stuff.• Dietary /traditional habits-Veg,non veg• Equipments available for cooking.• Storage facilities • Individual Preferences.

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Importance of MP

• Cater to the needs of the family• Prior Planning to be done• Meals to be attractive• Avoid Monotony –More Choice• Meals to be served in a presentable way• Enhance nutritive value: Combination of food Sprouting and Fermentation• MP determines the adequacy of the diet.

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Understand aesthetic guidelines of meal planning

• color• texture• flavor• temperature• size and shape• preparation method• nutritional variety

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Seven items that you need to look at before planning meals-Factors

• The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation.

• Family Size: This affects the amount of money needed, the preparation time, and the style of table service preferred.

• Age: Babies, children, teenagers and parents need different foods and don’t eat the same amount

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• Activity Level: With more exercise, the body requires more energy.

• Food Preferences: All families don’t like the same kinds of foods because of culture and traditions.

• Time: Recipes vary greatly in preparation time required. When there is little time, fix foods requiring little time.

• Special Diets: Health considerations such as diabetes, high blood pressure, lactose intolerance, ulcer, stroke, and heart problems influence what people eat. What are some examples of foods some people must limit and why?

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• Food Budget: If money is limited, foods from basic ingredients prepared from scratch may be a better choice than fast food or convenience foods. Some families don’t realize this and the fact that they could help themselves out of a trying financial situation with their food budget.

• Managerial aspects: How to save time , money and energy• Plan the meal one week in advance• Make shopping list and check the stock• Purchase after comprising prices• Seasonal foods are cheaper and have nutritive value.• Choose food items from each food group• Avoid wastage of food –affects the economy• Use appropriate technique and storage facilities• Avoid impulsive buying • Meals prepared at home are healthier , cheaper and nutritive as compared

to market food.• If possible ,grow vegs and fruits in your garden.• Keep the kitchen equipments ready to save time.• Adjust your menu to save time , money and energy.

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Time Management • Organize kitchen• Assemble all ingredients before beginning• Work on several items at the same time (dovetail)• Clean up as you go• Implementing time-saving shopping strategies• Preparing larger quantities of food at one time and

freezing some for later• Evaluate the use of convenience foods to save time; may

increase expense and lower quality• At times the time saved may be of greater value than the

additional expense

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Budgeting and Shopping Strategies to Meal Management

• prepare a shopping list - group similar foods together to be efficient

• check cupboards/pantry to avoid duplication• familiarize yourself with the store layout• comparison shopping - compare unit prices and cost per

serving• avoid damaged goods and frozen packages with ice

crystals on outside• check dates on the package• plan meals around store specials• check ads for loss leaders

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• stick to the list to avoid impulse buying• shop alone• avoid shopping when hungry or tired• limit shopping trips - the more trips to the store

the more money spent• purchase what you can use and store• quantity buying can benefit if the item is used

frequently• take advantage of sales of frequently used

items; case lot sales• buy foods in season for best prices• using a calculator while shopping can help keep

track of money spent while shopping

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Types of Meals

• Breakfast : Efficiency in physiological performance decreases in late morning hours when breakfast is not taken.

• Healthy nutritive breakfast maintains better efficiency in the late morning hours .

• Protein intake in the morning maintains the glucose level • Omission of breakfast has been found to be of no value

in weight reduction.• So breakfast is the most imp meal of the day.• Eg cereals, milk, porridge,fruit, idli,dosa,bhakri etc.

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Meals

Lunch• Mid day meal• Cereal preparation-rice , dal ,

chapatti , veg ,butter milk.• Working family may carry

lunch box acc• Lunch should have 1/3rd of the

days nutritious requirementsEvening snacks: tea/coffee ,

biscuits,cakes etc

Dinner• It is the heaviest meal of the

day with diff varieties as al the family members are together.

• Parathas ,vegs , halwa/kheer• Fruits before going to bed.

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Eating Out• more and more meals are eaten outside the

home or prepared and brought into the home• greater variety of types of foods are available;

keep in mind the food pyramid and dietary guideline

• fast food meals often are higher in fat and salt than home-prepared meals

• portion sizes may be larger which often encourages overeating

• on a limited budget reducing the amount of food eaten out can save money

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What You Have Learnt

Food-Nutrition, nutrientsHealth, calorieFunctions and Classification of FoodBalanced dietEnergy ,Classification of Work ,CaloriesImp of MP , Principles , Factors,Food budget ,

Meals

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MEAL PLANNINGImportanceRecommend meal planFactors -7GuidelinesTime ManagementFood budgetEating Out