NUTRITION AND DIET
Diet is the quantity and quality of different sort of foods (nutrients) you eat is described as
your diet.
The major nutrients are: carbohydrates, proteins, fats, mineral salts, vitamins and water.
Dietary fibre or roughage is also essential in the diet.
Macro-Nutrients provide the bulk of our food and are the proteins, carbohydrates and fats.
Micro- Nutrients includes vitamins and mineral salts.
Proteins
Functions in the body- 1. Growth and repair. 2. Part of enzymes. 3. Structural parts of
molecules e.g., haemoglobin
Rich food sources- Meat, fish, eggs, soya beans
Deficiency Disease- Kwashiorkor
Test to detect- Biuret Test
Carbohydrates (Sugars, starch and cellulose)
Functions in the body- 1. Provide energy. 2. Stored as glycogen. 3. Provides roughage for
peristalsis.
Rich food sources- Sugar, bread, cereal, rice.
Deficiency Disease- Marasmus
Test to detect- Benedict’s for reducing sugar and iodine solution for starch.
Fats (Lipids)
Functions in the body- 1. Provide energy. 2. Insulation. 3. Solvent for vitamins A and D. 4.
Form cell membranes.
Rich food sources- Butter, lard, pork and oils.
Deficiency Disease- Essential fatty acid (EFA) deficiency
Dietary Fibre (Roughage)
Functions in the body- The main role of fibre is to keep the digestive system healthy.
Rich food sources- Oats, berries, carrots, peas and nuts
Deficiency Disease- Heart and Colon disease
Test to detect- Grease spot; emulsion
Mineral Diseases
Calcium
Functions in the body- 1. Formation of bones and teeth 2. Assist blood clothing. 3. Muscle
contraction.
Rich food sources- Milk, cheese, green vegetables.
Deficiency Disease- Rickets
Iron
Functions in the body- Forms haemoglobin in red blood cells.
Rich food sources- Green vegetables, liver, egg yolk, kidney
Deficiency Disease- Anaemia
Iodine
Functions in the body- Forms thyroxine in the thyroid gland
Rich food sources- Sea fish, iodised table salt, cheese
Deficiency Disease- goitre and reduced growth
Phosphorus
Functions in the body- Formation of bones and teeth, needed in nucleus and as ATP for
energy release.
Rich food sources- Cheese, meat, fish, eggs, nuts
Deficiency Disease- Rickets
Vitamins
A vitamin is an organic molecule that is an essential micronutrient which an organism needs
in small quantities for the proper functioning of its metabolism.
Water soluble vitamins- Vitamins B and C
Fat- soluble vitamins- Vitamins A, D, E, K
Vitamin A
Rich food sources- Fish liver oil, egg yolk, butter, cheese
Deficiency Disease- Night Blindness
Vitamin B
Rich food sources- Egg yolk, liver, kidney, whole grains
Deficiency Disease- Beri- Beri
Vitamin C
Rich food sources- Citrus fruits and green vegetables
Deficiency Disease- Scurvy
Vitamin D
Rich food sources- Animal fats, butter, fish liver oils, egg yolk
Deficiency Disease- Rickets and Osteomalacia
Vitamin E
Rich food sources- Sunflower seeds, Almonds and Peanuts
Deficiency Disease- cholestasis and cystic fibrosis.
Vitamin K
Rich food sources- Spinach, broccoli and lettuce
Deficiency Disease- cardiovascular disease and significant bleeding
Functions of water in the body
To form part of all body fluids
As a solvent
For transport around the body
To produce cooling
For cleaning and personal hygiene
Cooking food\
Balance Diet
A balanced diet contains the correct amount of nutrients, in the right proportions for all our
needs, including maintaining good health.
Malnutrition
The result of lack of balance diet, caused either by a shortage of certain nutrients, or eating
too much. Starvation and obesity are forms of malnutrition.
Obesity
Obesity occurs when more food is eaten than is needed for the body’s energy requirement
Diabetes, hypertension, coronary heart disease, arthritis, cancer and strokes are commonly
associated with obesity.
Active vs Sedentary Lifestyle
An active lifestyle involves regular physical activity while a sedentary lifestyle involves little
activity.
Anorexia nervosa
This is caused by a lack of appetite by people who choose to eat little food.
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