4. Understanding Nutrition
A balanced diet is essential to good
health.
Every diet should include
carbohydrates, proteins, fats,
vitamins and minerals.
Remember that balance, variety
and moderation are key to
maintaining good health.
6. Macronutrients
Carbohydrates are the body’s
preferred energy source.
Fats are a source of essential
fatty acids and fat soluble
vitamins.
Proteins are essential for
growth, maintenance and repair.
7. Protein
Essential for growth and repair
of worn out cells.
Formation of all structures –
nails, hair, skin and internal
organs.
For blood formation.
Formation of antibodies and
hormones.
8. Micronutrients
Vitamins help the body
perform necessary
biochemical processes in cells
and tissues.
Minerals activate hormones
and are involved in vital
enzyme systems.
9. Antioxidants
Are substances that
protect the cells, the tissues
and other substances from
oxidative damage.
The major antioxidants
are vitamin C, E and beta
carotene.
10. Other Food Factors
Water
Every cell in our body needs water
to transport nutrients and oxygen,
and remove wastes.
Water helps prevent constipation
by keeping stools soft.
11. Fibre
Fiber helps to maintain a
healthy digestive tract and
facilitate elimination.
Sources include fruits,
vegetables, wholegrains
legumes and cereals.
15. Why Supplement? - Food Habits
Convenience.
Taste.
Processing.
Transport and Storage.
cleaning and Cooking.
Cooking Losses.
16. Why Supplement? - Nutrient Robbers
Coffee and tea can reduce
absorption of iron from food.
Inhibit iron absorption:
One cup with a
hamburger meal:
– Tea - 64%
– Coffee - 39%
Am J Clin Nutr 1983;37:416-420
19. Lifestages - Childhood
Common deficiency: Iron
Important for brain development
As many as one in five toddlers is iron
deficient.
Arch Pediatr Adolesc Med, 1997;151:986
20. Lifestages - Adolescence
This is a period of rapid growth.
Iron is needed in higher levels
especially during adolescence due
to an increase in blood volume.
Iron is needed to replace
menstrual losses in girls.
21. Lifestages - Adolescence
Common deficiency: Calcium
Increased bone mass
Aim for 3+ servings of calcium-
rich foods:
Calcium recommendation:
800-1200 mg (1-10 years)
1200-1500 mg (11-24
years)
22. Lifestages - Adult
Women can lose 3% bone mass per
year in the 5-7 years following
menopause.
23. Lifestages - Pregnancy
Calcium
Iron
Folic Acid
Supplementation reduced risk of
having a baby with a neural tube
defect by 40-85%.
NEJM 1999;341:1485-1490
24. Lifestages - Elderly
Impaired absorption
Poor teeth condition
Interactions between
medication and nutrients