Understanding Nutrition

Nutrition is nourishment or energy that is obtained from food consumed or the process
of consuming the proper amount of nourishment and energy. An example of nutrition is
the nutrients found in fruits and vegetables. An example of nutrition is eating a healthy
diet.
Health is "a state of complete physical, mental, and social well-being and not merely the
absence of disease" according to the World Health Organization (WHO).
Common Usage of Nutrition
1. STATE OF NUTRITION - Refers to a condition of the body with adequate
nourishment of growth, maintenance and repair of body cell and tissues.
2. UNDERNUTRITION - Refers to the condition resulting from the consumption of
an inadequate quantity of food over an extended period of time.
Malnutrition refers to deficiencies, excesses or imbalances in a person’s intake of
energy and/or nutrients.
Principles of Nutrition
1. Eat a well-balanced breakfast. Taking the time to eat a well balanced breakfast each
and every morning will do wonders for your body. It will boost your metabolism and kick
start your day. Try some whole grain toast, a hard boiled egg, some fresh fruit, a cup of
yogurt and a cup of coffee. This will keep you feeling full and energized throughout the
morning.
2. Eat less by eating more.
 I know that the rule of thumb is to eat three meals a day, but
eating 5-6 smaller meals a day is actually a lot better for your metabolism. Instead of
waiting until you’re starving to eat, spread your meals throughout the day. Eat smaller
snacks in between your bigger meals to curb your appetite and control your portion sizes.
3. It’s the little things that count.
 Between work, cooking dinner, tending to the kids and
housework, there isn’t much time left to exercise. But, there are some alternative ways to
sneak a little exercise into your schedule. Try parking towards the back of the parking lot
as opposed to the front. Take the stairs instead of the elevator. Take the kids for a walk
after dinner. The little changes you make will add up. You don’t have to train for a
marathon to be active.
4. Stay hydrated.
 Most people tend to drink water only when they’re thirsty. You should
be keeping your body hydrated all day to prevent dehydration. Just because you’re not
thirsty, doesn’t mean you’re hydrated. The best way to make sure you’re drinking enough
water and keeping your body hydrated is to drink half of your body weight in ounces of
water per day.
5. Pack your lunch.
 Stay as far away from fast food restaurants and cafeterias as you
can! While those are two very convenient options, by packing your own lunch you are
guaranteed a well balanced and nutritious meal with a little forethought.
6. Eat fruits or veggies with every meal.
 Fruits and vegetables provide you with all
natural anti oxidants, vitamins and minerals that will do wonders for everything from your
skin and hair to your metabolism.
7. Stay away from processed foods.
 Processed foods are like poison for your body. You
want to fill your body with whole grains and fresh produce, not trans fats and empty
carbohydrates. 100% whole wheat foods such as whole wheat bread, whole grain pasta
and brown rice will give your body more stable energy.
IMPORTANCE: NUTRITION
Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies
with the energy, protein, essential fats, vitamins and minerals to live, grow and function
properly. We need a wide variety of different foods to provide the right amounts of
nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural
pleasures of life. (National Health and Medical Research Council)
FOOD - any nutritious substance that people or animals eat or drink, or that plants absorb,
in order to maintain life and growth.
NUTRIENTS - a substance that provides nourishment essential for growth and the
maintenance of life.
SIX BASIC NUTRIENTS REQUIRED FOR GOOD HEALTH
1. Carbohydrates
Carbohydrates can be grouped into two categories: simple and complex. Simple
carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary
fibre. Carbohydrate provides about 4 kcal (kcal = kilocalories = Calories) per gram
(except for fibre) and is the energy that is used first to fuel muscles and the brain. Soluble
fibre (fruits, legumes, nuts, seeds, brown rice, and oat, barley and rice brans) lowers blood
cholesterol and helps to control blood sugar levels while providing very little energy.
Insoluble fibre (wheat and corn bran, whole-grain breads and cereals, vegetables, fruit
skins, nuts) doesn’t provide any calories. It helps to alleviate digestive disorders like
constipation or diverticulitis and may help prevent colon cancer. Most calories (55-60%)
should come from carbohydrates. Sources of carbohydrates include grain products such
as breads, cereals, pasta, and rice as well as fruits and vegetables.
2. Protein
Protein from food is broken down into amino acids by the digestive system. These amino
acids are then used for building and repairing muscles, red blood cells, hair and other
tissues, and for making hormones. Adequate protein intake is also important for a healthy
immune system. Because protein is a source of calories (4 kcal per gram), it will be used
for energy if not enough carbohydrate is available due to skipped meals, heavy exercise,
etc. Main sources of protein are animal products like meat, fish, poultry, milk, cheese and
eggs and vegetable sources like legumes (beans, lentils, dried peas, nuts) and seeds.
3. Fat
The fat in food includes a mixture of saturated and unsaturated fat. Animal-based foods
such as meats and milk products are higher in saturated fat whereas most vegetable oils
are higher in unsaturated fat. Compared to carbohydrate and protein, each gram of fat
provides more than twice the amount of calories (9 kcal per gram). Nevertheless, dietary
fat does play an important role in a healthy diet. Fat maintains skin and hair, cushions
vital organs, provides insulation, and is necessary for the production and absorption of
certain vitamins and hormones. Nutrition guidelines state that Canadians should include
no more than 30% of energy (calories) as fat and no more than 10% of energy as
saturated fat.
4. Vitamins
Vitamins help to regulate chemical reactions in the body. There are 13 vitamins, including
vitamins A, B complex, C, D, E, and K. Because most vitamins cannot be made in the
body, we must obtain them through the diet. Many people say that they feel more
energetic after consuming vitamins, but vitamins are not a source of energy (calories).
Vitamins are best consumed through a varied diet rather than as a supplement because
there is little chance of taking too high a dose.
5. Minerals
Minerals are components of foods that are involved in many body functions. For example,
calcium and magnesium are important for bone structure, and iron is needed for our red
blood cells to transport oxygen. Like vitamins, minerals are not a source of energy and
are best obtained through a varied diet rather than supplements.
6. Water
Water is a vital nutrient for good health. Most of our body weight (60-70%) is made up of
water. Water helps to control our body temperature, carries nutrients and waste products
from our cells, and is needed for our cells to function. It is recommended that adults drink
8 glasses of fluid daily (or more in hot weather or during physical activity). This fluid does
not have to be water alone. It can also be obtained from juice, milk, soup, and foods high
in water such as fruits and vegetables. Caffeine-containing beverages (coffee, tea, cola)
don't count because caffeine is a diuretic, making us lose water. A great plus for water
in comparison to the other fluids is that it hydrates our body without extra calories.
NUTRITION PROBLEMS IN THE PHILIPPINES
In the Philippines, the most dangerous part of a person's life is the day they're born.
Not all Filipino children can make it to their 1st birthday. Why? Poor nutrition is among the
culprits.
The Philippines ranks 9th in the world for having the most stunted children – those too
short for their age. In fact, 1 in 2 Filipino children is stunted.
Stunting is caused by consistent poor nutrition, and its effects can be long-lasting.
Stunting delays both body and brain development, hence it may affect children's school
performance and future careers.
In total, around 3.6 million Filipino children suffer from stunting. And 30% of these children
are under 5 years old.
Stunted children are also 4 times more at risk of dying.
Children are a country’s future. If we let down today’s children, what will happen to the
Philippines in the years to come?
We give prime importance to keeping mothers healthy.
Good nutrition starts at pregnancy. After all, what the mother eats, the child receives.
To boost maternal health, we:
Provide maternal, newborn, and child health programs.
Improve systems among communities to increase the number of deliveries with skilled
birth attendance.
Promote exclusive breastfeeding, immunizations, and micronutient supplements.
A child whose mother dies in childbirth is more likely to die than those whose mother
survives.