Module 1.

Health and Nutrition

Objectives:
At the end of the lesson, the students will be able to:
 Define nutrition and its relationship to health.
 Identify and discuss the role of six essential nutrients in person’s health.
 Analyze and plan what constitutes a balance diet.
 Check an evaluate the dietary facts label as a guide for diet supplement.

Proper nutrition is vital to good health and is linked by scientific studies to overall health and well-being. Nutrition is
the science of food. Food is essential to the good health of all people of all ages. The body uses food for energy,
growth, and the repair of the body tissues. Food help strengthen the body to fight against stress and diseases. The
American Medical Association or AMA (1999), defines nutrition as “the science of food, the nutrients and the
substances therein, their action, interaction, and balance in relation to health and disease, and the process by
which the organism ingests, digests, absorbs, , utilizes, and excretes food substances.”

Proper nutrition sustains life by promoting good health. This means that one’s diet supplies all the essential nutrients
the body need carry out normal growth of tissue, repair, and maintenance. Moreover, also, proper diet provides
enough substrates that give energy to the body to become active in work, physical activities, and relaxation.

Too much or too little food, worse, too much low-nutrient food leads to poor health and severe health problems. To
avoid this, healthy eating should be practiced. Healthy eating is the practice of making choice about what one eats
with the intention of improving or maintaining good health. Nutrition experts agree that healthy nutrition is built on
balance, variety, and moderation. People can always enjoy eating a variety of foods only at a moderate level.

The Essential Nutrients

There are six essential nutrients the body needs; carbohydrates, fats, protein, vitamins, minerals, and water.
Macronutrients such as carbohydrates, fats, proteins, and water are necessary for the body in a proportionately
large amount daily. Micronutrients, on the other hand, are vitamins and minerals; these nutrients are also required
by the body in a relatively small amount.

1. Carbohydrates. Are the energy source for most of the body’s functions. Carbohydrates can be found in all food,
but the primary sources of carbohydrates are bread, cereals, fruits, vegetables, milk, and other dairy products.
Carbohydrates are classified into two major types; simple and complex carbohydrates.
Simple Carbohydrates is known to have little nutritive value and these are candy, soda, and cakes. These
carbohydrates are divided into two groups; the monosaccharide is a one sugar molecule which is composed
of glucose, fructose, and galactose. The combination of two monosaccharides is known disaccharide which
consists of sucrose, lactose, and maltose. Simple carbohydrates often take the place of more nutritious foods
in the diet.
Complex Carbohydrates are formed when three or more sugar molecules are combined (polysaccharide).
There are three common forms of complex carbohydrates and these are; starch, glycogen, and dietary fiber.
 Starch is the storages form of carbohydrates for plants. Wheat, rice, corn, legumes, potatoes, is
some of the food that contains the richest sources of starch.
 Glycogen is very helpful in the body as the readily available source of glucose. Excess glucose in the
body is stored as fat.

2. Fats. Known also as lipids are the only macronutrients that the body can store to a great amount. This is also used
as stored energy and an insulator to preserve body heat. For proper nutrition, only small amount of fat is required.
Fats are categorized into three main group: Triglycerides, cholesterol, and phospholipids.
a.) Triglycerides. This refers to body fat and fat in the food. Triglycerides have many functions because it constitutes
more than 95 percent of our body fat. These fatty acids provide insulation, transport fat – soluble vitamins, and
contribute to satisfaction.
b.) Cholesterol. Cholesterol is vital to the body in many ways; it forms part of many important hormones necessary
for the structural component of cells. Cholesterol can be manufactured by the body and is considered not an
essential nutrient. This can also be obtained from eating eggs, red meat, fish, and other. Eating high saturated – fat
– food will raise blood cholesterol level which often leads to coronary heart disease.
c.) Phospholipids are a component of all cells, the body makes them, and therefore not considered as an essential
nutrient. Common in phospholipids is lecithin. Lecithin is also produced by the body and serves as an emulsifier in
the small intestine; breaking fats into small globules which help create a larger surface area for the fat – digesting
enzymes to work.

3. Proteins are responsible for building and repairing body tissues. The body uses proteins for new growth and to
create such body proteins as hemoglobin, enzymes, hormones, and antibodies. Protein is a complex chemical
containing atoms of carbon, nitrogen, oxygen, and hydrogen that are combined in a structure called amino acid. The
body has 20 different amino acids, but the body cannot produce them all. The 9 of the 20 amino acids are called
essential amino acids the other 11 are called nonessential amino acids. The food that contains all the essential
amino acids in adequate amount and the correct ratio is termed as complete proteins. Other sources of protein
which are healthy and reliable are eggs, milk, fish, soybeans, and meat.

4. Minerals are constituents of the cell, especially by the bones, nails, and teeth. They are inorganic substances that
are vital to many body functions. Minerals are responsible for building strong bones and teeth, help muscles function
accurately, balances the amount of water in the body, help nervous system transmit messages, and work in close
collaboration with vitamins to perform our body’s chemical and hormonal activities.

Different minerals are needed by the body in various amounts. The body needs significant amount of calcium,
phosphorus, potassium, sodium, and magnesium. While iron, zinc, selenium, copper, cobalt, and manganese are
required by the body in small amounts daily.
a.) Calcium is the mineral very abundant in the body. Calcium is responsible for building bones and teeth and
ensuring normal growth. Deficiency in calcium during childhood will result in bone deformities. Individuals from all
ages need calcium to maintain robust and hard bones. Among aged people whose bones are getting brittle, and
fragile; they are prone to osteoporosis, a painful and crippling bone disease.
b.) Iron is one of the most essential nutrients needed by the body. Iron is responsible for the production of
hemoglobin in red blood cells. About 80 percent of the iron in the body is present in the blood, once blood is lost
iron is also lost. Women needs as much as twice of iron than men because women during their menstrual period lose
much blood, and they are prone to anemia.
c.) Potassium and Sodium. These two minerals are the primary sources of electrolytes. These electrolytes are
substances that carry the electrical charges needed by the cell to function on their work. Potassium and Sodium are
responsible for the proper functioning of the muscle tissue, proper conduction of nerve impulses, and maintenance
of the body’s acid – alkaline balance. Potassium is common among beans, fruits (banana), whole grains, vegetables,
lean meat, ocean fish, and potatoes. Sodium is over consumed nutrients and is commonly found in table salt. Too
much sodium intake will result in disorder.
 Table. 3.1. Picture in Essential minerals needed by the body.

5. Vitamins are essential organic substances needed by the body to perform metabolic processes in the cells.
Vitamins functions as antioxidants, assist enzymes that release energy from carbohydrates, fats, and protein. They
do not form new compounds in the body as proteins, carbohydrates, and fats do, but vitamins help other chemical
reactions and other bodily process take place. Vitamins are classified into two: fat-soluble vitamins (D, D, E, K) and
water-soluble vitamins (B complex and C).
a. Fat soluble vitamins are absorbed into the body with fats, travel through the blood streams to reach the cells.
Once the vitamins are absorbed, an excessive number of fat-soluble vitamins is stored in the liver and fats cells until
the body is ready to use them.
b. Water- soluble vitamins. Vitamins are transported through the wet part of the body. They are easily excreted and
are not stored in tissues. Excess water-soluble vitamins are excreted in the urine.
 Figure 3.1 The fat- and water-soluble vitamins, picture
by Michelle Kaminer | Mar 21, 2019 

6. Water is considered the most important nutrients because it makes up about 60 percent of the body and is
involved in almost vital body processes. Water helps an individual survive in few weeks with the absence of food.
Water is the vehicle in transporting and distributing other nutrients throughout the body, removing waste product
solvent excreted through the water in urine and feces, digesting and absorbing food during the circulatory process,
regulating and maintaining the body temperature as it is able to absorb a significant amount of body heat. Physically
active people who often engage in physical activities, especially strenuous and hard, under the heat of the sun, need
proper fluid replacement. To determine how much water is lost after the exercise, weigh oneself before and after
the exercise. The lost weight after exercise is simply water; every pound lost is approximately equivalent to 2 glasses
of water.

Water is contained in all foods, primarily in liquid foods, fruits, and vegetables. A suggested amount of water needed
by the body every day is six to eight glasses.
Figure 3.2 MyPyramid. Guide to a personalized diet plan
Source: http://www.mypyramid.gov
 Figure 3.3 MyPyramid. Guide to a personalized diet plan

Planning a Balanced Diet

Looking at the MyPyramid food guidelines (Figure 3.2) serves as a visual guide in making a balanced and nutritious
diet every day. A balanced and nutritious diet must have all nutrients in it a reasonable calorie or energy intake
approach. The whole idea of balanced diet gives a person exact knowledge on the amount of nutrients the body
needs and how it affects the person in its physical growth. A most nutritionists would agree that there is no such
“Ideal” diet based on using the balance formula of micronutrients and macronutrients. Nutrient requirements are
met based on the energy demands. Now people would ask what could be the right foods to the plan, how can a
balanced diet be achieved, and what are the best ways to develop healthy dietary habits?
Food labeling
Reading the food labels of every product is the best way to determine the contribution it can give to the balanced
daily diet. Wise consumers before buying the products check religiously the label of each product rather than the
price. The Bureau of Food and Drugs see to it that the product is well-labeled to avoid confusion and misleading. In
fact, if you will notice the products are labeled with the product name, the address of the manufacturer, the amount
of product in the package, ingredients listed in descending order by weight, and the nutrition facts each ingredient
contains. The nutrition facts label guides the person in meeting the dietary guidelines. The % daily value is measure
of the contribution one serving of the food product to a recommended daily intake of the nutrients.

Figure 3.3 Nutrition facts label

Health Claims on Food Products

Thomas, D. & Kotecki, J. 2006, discussed in their book the following 14 health claims which the FDA (Food and Drugs
Administration, 2015) in U.S. has approved:
1. Calcium and Osteoporosis: Adequate calcium may reduce the risk of osteoporosis. A food must contain 20
percent or more of the daily value for calcium (200 mg) per serving.

2. Fat and Cancer: Food must meet the nutrient content claim requirements for “low-fat”.

3. Fruits and Vegetables and Cancer: Diets low in fat and rich in fruits and vegetables may reduce the risk of certain
cancer. To claim may be made for fresh fruit and vegetables that meet the nutrient content claim requirement for
“low-fat” and that, without fortification, are a “goo source” of at least one of the following: dietary fiber or vitamins
A or C.

4. Fiber – containing grain products, fruits, and vegetables and cancer: Diets low in fat and rich in high-fiber foods
may reduce the risk of certain cancers. To carry the claim, food must be or must contain a grain product, fruit or
vegetable.

5. Saturated fat and cholesterol and the risk of coronary heart disease: Diets low in saturated fat and cholesterol
decrease the risk for heart disease.

6. Fruits, Vegetable, and grain products that contain fiber, particularly soluble fiber, and the risk of coronary heart
disease: Diets low in fat and rich in soluble fiber sources may reduce the risk of heart disease. Fruits and vegetables
must meet the definition the risk of heart disease.
7. Whole grain and coronary heart disease: Diets high in whole – grain food and other plant foods and low in total
fat, saturated fat, and cholesterol may help reduce the risk of heart disease.

8. Soy protein and risk of coronary heart disease: Foods rich in soy protein as part of a low-fat diet may help reduce
heart disease.

9. Sodium and high blood pressure: Low-sodium diets may help lower blood pressure.

10. Potassium and high blood and stroke: Diets that contain good sources of potassium may reduce the risk of high
blood pressure and stroke.

11. Soluble fiber from certain foods, such as whole oats and psyllium seed husk, and heart disease: Diets low in fat
and rich in these types of fiber can help reduce the risk of heart diseases. Food must be low in fat and contain at
least 0.75 gram of soluble fiber.

12. Plant sterol and stanol ester and reduced risk of heart disease: Diets low in saturated fat and cholesterol that
also contains several daily servings of plant sterols may lessen the possibility of heart disease.

13. Dietary sugar alcohols and dental caries: Foods sweetened with sugar alcohols do not promote tooth decay. The
gum needs to meet the definition of sugar – free.

14. Folate and neural tube defect: adequate folate status before and early in pregnancy may reduce the risk of
neutral tubes defects. Food, including fortified foods, must be a good source of high source of folic acid.