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This chapter is divided into six sub-chapters: c

6 Classes of Food cc
6 The Importance of a Balanced Diet cc
6 Human Digestive Systemcc
c 6 Absorption of Digested Food cc
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6 Reabsorption of Water and Defecation cc
6 Healthy Eating Habits cc
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cc cc

What is Nutrition?c
Nutrition is the provision, to cells and organisms, of the materials
necessary (in the form of food) to support life. Taking a nutritious
balanced diet can prevent many common health problems or
alleviated with a healthy diet. c

A poor diet can have an injurious impact on health, causing

deficiency diseases such as scurvy, beriberi, and kwashiorkor;
health-threatening conditions like obesity and metabolic syndrome,
and such common chronic systemic diseases as cardiovascular
disease, diabetes, and osteoporosis. c
c
 The human body contains chemical compounds, such as water, a. Donosaccharides contain one unit of sugar ( Example: Glucose,
carbohydrates (sugar, starch, and fiber), amino acids (in proteins), Fructose, galactose )
fats, minerals and vitamins. These compounds in turn consist of b. Disaccharides contain two unit of sugar ( Example : Lactose,
elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, maltose, sucrose )
calcium, iron, zinc, magnesium, manganese, and so on. c c. Polysaccharides contain many units of sugar ( Example: Starch,
glycogen, cellulose (fibre) )
6 There are 7 types of nutrition that are essential for human body: c
6 Polysaccharides are often referred to as complex carbohydrates
a. Carbohydrate
because they are typically long multiple branched chains of sugar
b. Protein
units. Complex carbohydrates take longer time to digest and absorb
c. Fats since their sugar units must be separated from the chain bef ore
d. Vitamins absorption. c
e. Mineral
f. Fibre 6 Simple carbohydrates are absorbed quickly, and therefore raise
g. Water blood-sugar levels more rapidly than any other nutrients. c

6 ¦oodc 6 Sources of carbohydrates: c

a. Starch; found in rice, bread, potatoes and cereal

a. Provide energy to carry out all living processes and functions
b. Sugar; found in cakes, honey, fruits and milk.
b. Supply the material to our body needs to grow of new tissues and to repair damaged tissues
c. Cellulose; found in vegetables, fruits and cereals.
c. Maintain good health and protect our body from illness and diseases
d. Glycogen or animal starch which is stored in our liver and muscles.
6 ources And ¦unction Of ¦oodc
6 Proteinsc
6 arbohydratesc
Proteins are nutrients consisting of long chain of amino acid whic h is
6 Carbohydrates are compounds made up of three elements which are build up from the combination of carbon, hydrogen, oxygen and
carbon, hydrogen and oxygen. They constitute a large part of food nitrogen. Some of the protein contains sulphur and phosphorus. c
such as rice, noodles, bread, and other grain -based products. c
Proteins are the basis of many animal body structures (e.g. muscles,
6 Carbohydrates may be classified as monosaccharides, skin, and hair). They also form the enyzmes which contro l the
disaccharides, or polysaccharides depending on the number of chemical reactions throughout the body. Each molecule of protein is
simple sugar units they contain. c composed of amino acids which are characterized by the inclusion of
 nitrogen and sometimes sulphur (these components are responsible A vitamin is an organic compound required as a nutrient in tiny
for the distinctive smell of burning protein, suc h as the keratin in amounts by an organism. It contains carbon and hydrogen. Some
hair). c vitamins also contain oxygen, nitrogen, cobalt and zinc. c

The body requires amino acids to produce new proteins (protein Vitamins are absolutely essential for growth, maintenance, and
retention) and to replace damaged proteins (maintenance). As our reproduction of the human body. Vitamins work together with
body cannot store protein or amino acid, they must be present in the enzymes, co-factors (substances that assist enzymes), and other
diet. Excess amino acids are di scarded, typically in the urine. c substances necessary for healthy life. c

There are two classes of protein, the c lass-one proteins (animal A deficiency in vitamins may cause diseases. Excess vitamins will
proteins) and class-two proteins (Plant Protein). c also affect our health negatively. c

Sources of proteins: c Properties of Vitamins: c

a. Animal Protein ± such as meat, fish, eggs, milk and dairy products a. There are 13 known vitamins, most of which are present in foods or
(cheese and butter). supplements; some are produced within the body
b. Plant Proteins ± such as Beans, peas, nuts and lentils, and b. Vitamins are crucial for many bodily functions
vegetables. c. Vitamins can be categorized into two types, fat soluble and water
soluble
6 ¦atsc d. Fat soluble vitamins must be natural in source because they are processe
process plastic or synthetic fats. ( Vitamins A, D, E and K)
Fat typically consists of several fatty acids (containing long chains of
e. Water soluble vitamins are generally not stored in the tissue and are
carbon, hydrogen and oxygen). c
generally flushed from the body within a short period of time.
Sources of fats : c (Vitamins B and C)
f. Vitamins do not provide any energy.
a. Animal fats ± Such as butter, cheese and fatty meat. These fats contain high levels of cholesterol
g. Insufficient intake of vitamins in our daily diet causes vitamin
b. Plant fats ± Such as nuts, vegetable oils, margarine, palm oil, olive oil and soya oil. Plant
deficiency fats
and do notinhave
results cholesterol,
de ficiency diseases.
except for coconut oil
c. Good sources of essential fatty acids include most vegetables, nuts, and Dineral
6 seeds. Some
c of the best sources are fish, flax
seed oils, soy beans, pumpkin seeds, sunflower seeds, and walnuts
Minerals are inorganic nutrients. Like vitamins, they are essential for
6 uitaminsc the growth, development, maintenance and repair of our bodies.
Some minerals such as calcium and sodium (major minerals) are
 already abundant in the body, while others such as selenium and
chromium (trace minerals) are limited. c
Minerals have a great variety of functions, regardless of the
concentration in the body. The body needs many minerals; these are
called essential minera ls. Essential minerals are sometimes divided
up into major minerals and trace minerals. c
These two groups of minerals are equally important, but trace
minerals are needed in smaller amounts than major minerals. The
amounts needed in the body are not an ind ication of their
importance. c
Two group of minerals: c
a. Dajor minerals (required in large quantities) ± potassium, sodium, calcium, magnesium, iron, iodine, phosphorus
b. Trace minerals (required in small quantities) ± fluorine and chlorine 6 About 70% of the non -fat mass of the human body is made of water.
Excess minerals are excreted through sweat and urine. Lack of
mineral can cause deficiency diseases. c
6 ¦ibrec
Fibre is an important part of our diet. It is sometimes called
roughage. Fibre is made up of a number of cellulose. There are two
types of fibre: soluble an d insoluble. There are no calories, vitamins
or minerals in fibre and it is not digested when we eat it. c
Fibre is difficult to digest because cellulose is made up of thousands
of long-chained and complex glucose molecules. Fibre is only found
in the cell walls of plants. Foods such as meat, fish and dairy
products contain no fibre at all. c
Fibre is essential for healthy bowel function. When fibre passes
through the bowel it absorbs a lot of water, so it increases the bulk of
the waste matter. This also makes the waste softer and increases
the speed and ease with which it passes through the bowel. c
6 Source of fibre : c
a. All plant-based foods will contain fibre. Some more so than others.
Good sources of fibre are fruit, vegetables, wholegrain rice and
pasta, wholemeal bread, many breakfast cereals, nuts, seeds and
bran
b. Particularly good sources of soluble fibre are fruit, vegetables, beans
and oats
6 Waterc
To function properly, the body requires between one and seven liters
of water per day to avoid dehydration. The precise amount depends
on the level of activity, temperature, humidity, and ot her factors. c
6 We lose a lot of water in our urine, sweat and exhaled air. This loss
must be replaced. Human being obtains water from drinking and
eating fruits and vegetables. c
c
c
c
c
c
c
c
c
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c
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c
c
6 A diet refers to the food we eat and drink. A balanced diet is a diet,
which provides sufficient amounts of carbohydrates, fats, proteins, ¦ood Pyramid c
vitamins and minerals nutrients to maintain good health. c
We should balance the intake our food based on the given food
It is easy to follow a well -balanced healthy diet when you combine all pyramid.c
the basic food groups. A simple way to do this is to follow the food a. The food pyramid recommends the amount and types of food required
pyramid. c by a person
b. There are five groups type of food on four different levels

6 Level 1 ± consist of the food that should be eaten the most.

Example: Bread, cereal, rice, pasta and potatoes cc
6 Level 2 ± Consist of the food that should be eaten in large
amount. Example: Green vegetables and fruits c
6 Level 3 ± Food that should be eaten in moderate amount.
Example: Milk, cheese, meat, poultry, fish, eggs and cheese c
6 Level 4 ± Must be taken in small amount. Example: fats, sugar The calorific values for three classes shows below c
and oil c ’
 

   
 
  
     


 
   



 
 

    
 


 
    
 
 



 
 
   
     
  



 

 
 
  


A balanced diet is required for c

a. Ensuring body growth c

b. Supplying nutrients to maintain good health
A balanced diet from several of age and gender required different
c. Providing energy for work and movement, maintains the body temperature
amount of energy. The following table shows the daily energy
d. Helps fight diseases
requirements of different individual. c
A balanced diet should generally consist of the following : c ’
 

   
 
  
     


 
   



 
 

    
 


 
    
 
 



 
 
   
     
  



 

 
 
  


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alorific value of foodc

The calorific value of food is defined as the amount of energy release
from one gram of a particular type of food. The calorific value in a
food sample can be determined using a bomb calorimeter . c
c

The energy contained in food is determined in calories or j oules. c Daily energy requirements of different individual. c

Î calorie = 4.2 joules (J) c The table below shows the energy value of several food c

Î kilocalorie = 4.2 kilojoules (kJ) c

[ne calorie is the amount of heat required to raise the temperature

of one gram of water by 1ºC under normal atmospheric pressure. c
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6 Most of the digestive organs (like the stomach and intestines) are
tube-like and contain the food as it makes its way through the body. c

The digestive system is essentially a long, t wisting tube that runs

from the mouth to the anus, plus a few other organs (like the liver
and pancreas) that produce or store digestive chemicals. The
digestive system breaks down carbohydrates into glucose, proteins
into amino acid and fats into fatty ac ids and glycerol c
c
Part of the digestive systemc
c
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The digestive system consists of all the organs which take part in the
c digestion of food. c
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Part of digestive system : c

1. The alimentary canal, It is a tube that starts from the mouth and end
at the anus. It is about 9.75m long
2. The accessory organs. Example: Gall bladder and pancreas

Food passes through the alimentary canal along the following

pathway : c

The human digestive system is a complex series of organs and

glands that processes food. In order to use the food we eat, our body
has to break the food down into smaller molecules that it can
process and be absorbed by the bloodstream and into the cells of
the body. c
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Chemical digestion involves the action of various enzymes in


    
 





 

  


breaking down complex food molecules. It occurs in the alimentary

canal (mouth, stomach, and small intestine (duodenum, jejunum and
ileum) c

Flow of food particles in the alimentary canal begins with the mouth
and ends in the anus. c

cD
cc

6 ‡ Digestion begins in the mouth cc

6 cientific cc
6 ‡ Enzyme called amylase breaking down carbohydrates
(starch) and converts it to maltose. This is process involve the
chemical processcc
6 ‡ Amylase is a part of saliva that secrete by salivary glands cc


cG 
cc

c
6 ‡ Tube that joins the mouth to stomach called Esophagus cc
Process of Digestionc 6 ‡ It pushes small particles from the mouth into the stomach by
peristalis action. It is a wave-like action of esophagus muscles cc
Digestion process is a process in breaking down of food in digestive 6 ‡ Food digested in the mouth is shaped and turn into a bolus
system. It is involves the process of intake and breakdown of food before it been swallowed cc
into simple forms in the alimentary canal before being absorbed into 6 ‡ The bolus is pushed to the stomach by the contra ctions and
cells and tissues of the body. c relaxations of the walls of the esophagus cc

There are two type of process and they are c 
c cc

1. Physical digestion ± involves the physical activities in breaking down the large food molecules into smaller pieces by
6 ‡ Stomach contains gastric juices located in stomach wall. It
the action of chewing and grinding by the teeth
secreted by the gastric glands. It contains dilute hydrochloric
2. hemical digestion ± involves the chemical activities of breaking down complex food into simpler form
acid, proteases and water cc
 6 ‡ Stomach contains enzymes that break down proteins called

 
 

cc
proteases. It breaks down proteins into polypeptides cc
6 ‡ Hydrochloric acid stops the action of the enzymes in the
saliva. It also kills bacteria in the food cc
6 ‡ The partially digested food called chime is then released into
the duodenum cc

cë


cc
6 ‡ The duodenum is the first part of the small intestine. it is
joined to the liver and pancreas cc
6 ‡ Duodenum received bile from gall bladder and pancreatic
juice from pancreas. In the duodenum, chime is mixed with
these secretions cc
6 ‡ Bile is a greenish liquid produced by the liver and store in gall
bladder. Bile is alkaline and does not contain enzyme. Its
functions are to c
I. Neutralise the acid in the stomach. It provides an alkaline
medium for the action of the enzymes from the pancreatic
juice and small intestine
II. Bile also emulsifies fats and oil into small globules by
reducing the surface tension of fat droplets. This
increases the surface area for the action of the
enzymes in the pancreatic juice as well as accelerates
the digestion of fats
6 ‡ The pancreatic juice is also alkaline. It contains enzymes
amylase, protease and lipase cc
. Pancreatic amylase catalyses the breakdown of starch
into maltose
I. Protease breaks down polypeptides into peptides.
II. Lipase breaks down fats into fatty acids and glyce rol
P
c‰ 
6 ‡ Jejunum and ileum are parts of the small intestine. These
parts are important for the completion of the digestion process cc
6 ‡ Food that is digested in the duodenum enters the ileum
(which is the lower part of the small intestine). In the ileum,
alkaline intestinal juice will be secreted by the intestinal glands
located in the walls of the small intestine and then mixed with
the foodcc
6 ‡ The intestinal juice and contains enzymes which complete
the digestion of proteins, fats and carbohydrates cc
6 ‡ Functions of enzymes of intestinal juice are : cc
. Protease breaks down polypeptides into
amino acids
I. Lipase breaks down fats into fatty acids and glycerol
II. Daltase breaks down maltose into glucose
III. ucrase breaks down sucrose into fructose and
glucose
IV. Lactase breaks down lactose into galactose and
glucose
6 ‡ The digestion of food end at small intestine. The final
products of digestion are carbohydates to Glucose, Proteins to
Amino acids, and Fats to Fatty acids and glycerol. c
c
c
c
c
c
c
c
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c

  


After digestion, food consists of smaller molecules that are soluble

and easily absorbed. During digestion, organic substances such as
carbohydrates, protein and fats will be broken down into smaller
simple molecules. c

6 These digested foods ± glucose, amino acids, glycerol and fatty

acids ± enter the circulatory system by diffusion. c

Vitamins and mineral are not digested in the alimentary canal as they
exist in their simple original forms. Small intestine takes the last
place of the end product of the absorption. c

In the process of absorption, c

c
a. Glucose, fructose, galactose, amino acid, minerals, vitamins B and C and water will be absorbed into the blood
G periment : Absorption of glucose through a uisking tube c
capillaries through the walls of the small intestine
b. Fatty acids, glycerol, vitamins A, D, E and K will be absorbed into the lacteals through the intestinal wall The walls of the
6 c
small intestine are particularly adapted to the process of absorption. The intestinal wall has the following features
c. The wall has many folds. These folds are covered with millions of finger -like projections called villi ( singular: villus), ’
 

   
 
  
     


 
   



 
 

    
 


 
    
 
 



 
 
   
     
  



 

 
 
  


which are fine projections on the inner wall surface of the small intestine. Villi have thin epithelial walls which are about c

one-cell thick Digestion of food is completed in the small intestine. Not every piece
d. The villi increase the surface area of the small intestine so that the digested
of food
eatencan beisabsorbed
food efficiently.
completely digested. The
Sometimes food is taken in
surface area for absorption is about 40 m² excess. Undigested food such as fibre is transported by peristalsis
e. The wall of small intestine contains many blood capillaries and lacteals t ofrom
facilitate absorption
the small intestine to the large intestine and kept there
f. The ability of intestinal muscles that can perform peristalsis further enhances the absorption
temporarily c of digested food
g. Length of small intestine is about 6 meters, this allows greater absorption
h. The moist lining of the small intestine enables food molecules to dissolve The process of reabsorption of water takes place in the large
6 easily
intestine. In the process of reabsorption, water from undigested food
diffuses through the walls of the large intestine. c
 0eabsorption of water by the large intestinec c
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The large intestine in mainly consists of the colon and rectum. As c

the residue passes through the large intestine, a lot of water, ’
 

   
 
  
     


 
   



 
 

    
 


 
    
 
 



 
 
   
     
  



 

 
 
  


together with dissolved minerals and vitamins, are absorbed into the
blood. The residue is mainly water and solid material such a s
undigested fibre. c

The colon of the large intestine absorbs water, dissolved vitamins

and minerals from the food residue, leaving behind solid waste
material. This solid waste material called faeces . Water absorbed
from the large intestine will be expell ed through the excretory system
as urine and sweat. c
c
Part of the digestive systemc
6 ½mportance of Nutritious ¦oodc
Solid waste material is called faeces , residue from the small
intestine undergoes decay in the colon of large intestine and become Healthy eating habit should be practiced by everybody to maintain
faeces. c healthy body. A balanced diet supplies all the nutrients required to
maintain a healthy body. c
The faeces is passed into the rectum and kept there, before being
pushed through an opening called anus . c Healthy eating habit give us : c

The process of getting rid of the faeces from the rectum is known as a. Energy to carry out vital function in the body
defecation . Sometimes, the feaces is retained in the large intestine, b. Energy to do work
longer than usual. This is called constipation . c c. Substances need for maintaining health and resisting diseases
d. Building material needed for the growth of the new cells and the repair of
Habitual constipation will lead to bad health such as cancer of large
intestine. Eating food that rich in fiber, drinking plenty of water and rood eating habitsc
exercising can avoid constipation. c
The following are some healthy eating habits c
6 c
a. Eat nutritious food
b. Eat food rich in fibre
c. Reduce food that contains a lot of sugar, salt and fats
d. Chew food thoroughly before swallowing
e. Eat plenty of vegetables and fruits
f. Eat clean and fresh food, avoid process and contaminated food

Unhealthy eating habit will lead to many diet -related diseases c

a. We will overweight if food intake is not matched by our physical activities or if we eat too much
b. Too much saturated fat in diet can lead to high blood cholesterol and heart diseases
c. High salt intake can lead to high blood pressure, diabetes occur if take too much sugar
c
c