The document discusses nutrition and healthy eating, providing information on nutrients like proteins, carbohydrates, fats, vitamins, minerals and water. It explains the importance of a balanced diet as guided by the food pyramid and recommends eating plenty of fruits and vegetables, whole grains, fish and limiting saturated fats, salt and sugars. Proper food handling and hygiene practices like hand washing are also emphasized for safety.

1. NUTRITION
By,
Abhishek Shah

3. EATING AN
APPLE A DAY
, KEEPS THE
DOCTOR AWAY

4. “WHAT DOES SCIENCE SAY YOU SHOULD
EAT?”
 “…44 million people are clinically
obese compared with 30 million a
decade ago.”
 Eating Plan: Eating abundant fruits,
vegetables, whole grains, fish,
chicken, and vegetable oils.
 Evidence: 1,21,700 participants over
20yrs of research

5. WHAT IS NUTRITION?
THE STUDY
OF HOW
YOUR BODY
USES THE
FOOD THAT
YOU EAT.

6. The value of nutrition is an
important aspect, but is often
neglected by the people in India.
Malnutrition occurs due to
starvation.
During starvation the body uses
up it’s resources.
In India many deaths occur due to
malnutrition.

7. What is a
ANutrient is a
nutrient
chemical substance in
food that helps to
maintain the body.
Some provide energy.
All help build cells
and tissues, regulate

8.  No single food
supplies all the
nutrients the body
needs to function.

9.  Vitamins
 Minerals
 Water
 Protein Sugar
Carbohydrates sStarches
 Fats Cellulo
se

10. WHAT IS A CALORIE ?
Aunit used to
measure the
ENERGY in a
Nutrient.

11. CALORIES
 Calories is the energy that your body gets from
foods.
 Your body requires a minimum number of set
calories each day
 If you take in fewer calories than you burn: you lose
weight
 If you take in more calories than you burn: you gain
weight

12. CALORIES PER GRAM:
Protein 1 Gram = 4
calories
Carbohydra
tes 1 Gram = 4
calories
Fat
1 Gram = 9
calories

13. Fruits Quantity Calories
Apple 1 53
Banana 1 42
Mango 1 135
Orange 1 43
Watermelon 1 31
Pear 1 96
Papaya 1 Half 39

14. Eggs Quantity Calories
Boiled 1 74
Fried 1 92
Omlet 1 90

15. Dairy Products Quantity Calories
Cheese 1(Slice) 65
Cow milk 1(Glass) 161
Ice-cream 2(Scoops) 161
Yoghurt 1(Cup) 170

16. Beans Quantity Calories
Chikpeas 1 268
Kidney Beans 1 224
Lentils 1 250

17. Food Quantity Calories
Rice/Biryani 1 Plate 458
White Bread 1 Slice 154
Wheat Bread 2 Slice 122

18. Vegetables Quantity Calories
Cabbage 1 16
Cauliflower 1 39
Carrot 1 33
Cucumber 1 39
Lady’s Finger 10 34
Spinach 1 06

19. NUTRIENTS THAT HAVE
CALORIES
Water
Proteins
Carbohydrates
Fats

20. NUTRIENTS
Water the most essential
nutrient (50-60% of body weight)
 Aids fluid and electrolyte
balance
 Transports molecules and cells
 Major component of blood

21. NUTRIENTS
How much water is enough?
 6-8 glasses = 64 oz.
 Water in food, too
 Urine should be clear, light or
bright yellow
 Dark yellow urine is a sign of
dehydration

22. PROTEINS
 Proteins help build strong and healthy bones,
muscles, tissue, and teeth.
 It also helps make new blood cells, and protect
important organs, such as your heart, brain, lungs,
and your skin.

23. CARBOHYDRATES
 They are the starches and sugars found in foods
 Potatoes, Pasta, and Bread
 Body’s Main preferred source of energy
 They are Classified into
1) Simple
2) Complex

24. FATS
 Fats are the most concentrated form of energy, they
are very thick substances that do not dissolve in
water.
 Fats in beef, pork, and egg yolks, and dairy foods
are higher in saturated fat than in fish or chicken.
 Unsaturated fat is liquid fat, but has been proven to
reduce heart disease.

25. ESSENTIAL NUTRIENTS
Vitamins
Trace minerals
Minerals

26. VITAMINS
 These are compounds that help regulate digestion,
and metabolism.
 Vitamins are needed in small amounts, so they are
called micronutrients.
 Vitamins do not have calories in them, but some do
give you energy.
oVitamins A, D, E, K

27. TRACE MINERALS
 Iron
 Iron deficiency is the most common
nutrient deficiency
Anemia results
Inability to produce oxygen-carrying
hemoglobin
 10 mg/day for men, 18 mg/day for
women
 Sources are beef, fish, poultry, eggs,
peas and nuts

28. TRACE MINERALS
 Others
 Zinc—meats, fish, poultry, grains,
vegetables
 Manganese—most foods
 Copper—meats, drinking water
 Iodine—iodized salt, seafood

29. MINERALS
 They are inorganic substances that the body cannot
manufacture but acts like workers regulating many
important body functions.
 One important mineral in the body is calcium it
helps develop strong bones, and build strong teeth.

30. ABOUT OUR DAILY DIET

31. THE FOOD GUIDE PYRAMID

32. Safe Food Handling
Rules for Safely Handling Food:
a) Always wash your hands
before handling or
preparing foods
b) Wash all surfaces where
food will be prepared

33. Safe Food Handling
Rules for Safely Handling Food:
c) Wash all cooking surfaces
and utensils
d) Always rinse food that will
be eaten raw

34. Safe Food Handling
Rules for Safely Handling Food:
e) Perishable foods must be
kept refrigerated until
prepared or served

35. Reason for a Hand Washing Program:
 Many Students do not routinely wash their hands;
 Hand washing is not conducted properly; and
 Many students do not understand the importance
of hand washing.

36. How to wash hands:
 Remove jewelry;
 Wet hands with warm water (110º F);
 Lather and rub using warm water;
 Rinse;
 Dry with disposable paper towels; and
 Avoid recontamination.

37. When to wash arms and hands:
 After touching bare human body parts other than clean
hands and clean exposed portions of arms;
 After using the toilet room;
 After coughing, sneezing, using a handkerchief or
disposable tissue, using tobacco, eating, or drinking;
 After handling soiled equipment or utensils; and;
 During food preparation, as often as necessary to remove soil and
contamination and to prevent cross-contamination when changing tasks.

39. Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition

40. Aim for Fitness
1. Aim for a healthy
weight

41. 2. Be physically active
each day

42. Build a Healthy Base
3. Let the pyramid guide
your choices
4. Choose a variety of
grains daily, especially
whole grains
5. Choose a variety of
fruits and vegetables
daily.
6. Keep food safe to eat.

43. Choose Sensibly
7. Choose a diet that is low in
saturated fat and cholesterol
and moderate in total fat
8. Choose beverages and
foods to moderate your
intake of sugars
9. Choose and prepare food with
less salt