Food, Nutrition & Health & Health Disease

Introduction
• Food has been a basic part of our existence. By knowing the food composition , the
nutritional content of food is known.
• Intake of food ensures growth in children and youth, maintains good health throughout life,
meets special needs of pregnancy and lactation and for recovery from illness.
• A large part of our food heritage is scientifically beneficial and needs to be retained, some
aspects may need to be modified in view of changes in our lifestyles
• Most of the articles are published in news papers and magazines may be correct but most of
it may not be.
• Therefore this course will give a proper information on food and the knowledge gained can
be spread to people around, so that the false ideas about foods which interfere with food
selection are erased and health is not affected
Definitions
• Food – is one that nourishes the body. Food may also be defined as any substance eaten or
drunk which meets the needs for energy, body building, regulation and protection of the
body.
• Food is the material from which our bodies are made. Eating right kind of food in right
amounts ensures good nutrition and health.
• Nutrition - is food at work in the body. It includes everything that happens from eating
food to its usage in various functions of body.
Nutrients are components of foods needed for body in adequate amounts for proper growth,
reproduction and leading normal life.
The science of nutrition deals with what nutrients we need, in what quantity, how to get them
and how the body utilizes them.
• Adequate, optimum and good nutrition – indicates the right amount and proportion of
nutrients for proper utilization for achieving highest level of physical and mental health.
• Nutritional status – state of the body as a result of foods consumed and their utilization by
the body. Nutritional status can be good, fair and poor.
• Good nutritional status – characterized by an alert, good natured personality, a well
developed body with normal weight for height, well developed and firm muscles, healthy
skin, reddish pink coloured eyelids and membranes of mouth, good layer of subcutaneous fat,
clear eyes, smooth and glossy hair, good appetite and excellent general health which is
recognized by stamina to work, regular meal time, sound sleep, normal elimination and
resistance to disease.
• Health – as defined by WHO is the ‘state of complete physical, mental and social well
being and not mere absence of disease or infirmity’.
• Malnutrition – undesirable kind of nutrition leading to ill health. It results from lack,
excess or imbalance of nutrients in the diet. It includes both under and over nutrition. Under
nutrition is a state of insufficient supply of essential nutrients.
Malnutrition can be primarily due to insufficient supply of one or more essential nutrients or
it can be secondary, which means it results from an error in metabolism, interaction between
nutrients or nutrients and drugs used for treatment.
• Over nutrition refers to an excessive intake of one or more nutrients which creates a stress
on bodily functions.
• Diet – refers to what ever is eaten or drunk each day. It includes normal diet that is
consumed either individually or in groups. Diets may be modified for making it suitable for
sick individuals as a part of treatment – therapeutic diets.
• Nutritional care – using knowledge of nutrition for meal planning and preparation to make
it in an attractive and acceptable form. In this the existing meals can be modified to improve
in terms of nutrition, and acceptability. Diet can be planned for individuals or a group to suit
their requirements like health status , nutritional status, place of living, climate etc.
Functions of food
1. Physiological Function
2. Social Function
3. Psychological Function
Physiological functions of food
1. First function of food is to provide energy. Body needs energy to sustain involuntary
processes essential for continuing life. It is also required for various activities like
professional, household and recreational activities, convert foods into utilizable nutrients
required for growth and warmth.
2. Another important function is body building. An infant at birth weighs 2.5-3.0 kgs and
grows to 50-60 kgs during adulthood , which is possible only if right food in right amount is
given from birth to adulthood. Food eaten also help to maintain the structure of the body and
helps in repair of worn out tissues.
3. Food regulates the activities of the body including – heart beat, maintaining body
temperature, muscle contraction, water balance, blood clotting and removal of waste products
from the body.
4. Food helps in improving the immune system and improves resistance power of the body.
Social functions of food
1. Food has always been the central part of our existence, social cultural and religious life
2. Special foods are distributed during religious functions in homes, temples, churches etc.
3. Feasts are given in different stages of life like birth, cradle ceremony, birthdays, marriages
etc. many feasts call for feeding specific segment of people.
4. Certain menus are associated with specific foods in each region.
5. Food has been used as expression of love friendship and social acceptance
6. Food is also used to express happiness like success in exams, job, marriages, birth of a
baby etc.
7. Food for get together, meetings or functions should be planned in a proper manner to bring
people together.
Psychological functions of food
In addition to physical and social needs, food must satisfy certain emotional needs.
1. It includes a sense of security, love and attention.
2. Familiar foods usually make us feel secure.
3. Sharing of food is a token of friendship and acceptance.
4. In a friendly gathering we try unfamiliar foods and thus enlarge our food experiences.
5. Anticipating needs and fulfilling these are expressions of love and attention.
6. These sentiments are the basis of the normal attachment to mother’s cooking or home food.
7. If the foods included are unfamiliar or not tasty, then even nutritionally balanced foods
may not be satisfactory.
8. With time and repeated experience unfamiliar and strange foods become familiar and one
develops taste for those foods.
9. Therefore these aspects are to be kept in mind while planning meals which are nutritionally
adequate and also enjoyable.
Dietary Guidelines for Bangladeshi Population
Dietary guidelines are sets of advisory statements providing principles and criteria of good
dietary practices to promote national wellbeing . They are intended for using individuals .
The following advisory statements indicates what type of foods to be consumed , including
the use of spices , condiments and water . It also suggests the use of healthy preparation and
cooking methods for the retention of nutrients and to promote better health .
1. Eat a well- balanced diet with a variety of foods at each meal .
2. Use in moderation foods high in fat and minimize fats and oils in food preparation .
3. Limit salt intake and condiments and use only iodized salt.
4. Take less sugar , sweets or sweetened drinks .
5. Drink plenty of water daily
6. Consume safe and clean food beverages
7. Maintain desired body weight through a balanced food intake and regular physical activity.
8. Adopt and follow appropriate preparation and cooking practices and follow healthy eating
habits .
9. Eat additional food and take extra care during pregnancy and lactation .
10. Practise exclusive breastfeeding for the first six months of life ; introduce appropriate
complementary foods after completion of 6 months and continue complementary feeding
along with breastfeeding up to 2 years .

Food pyramid

A food pyramid is a representation of the optimal number of foods to be eaten each day from
each of the basic food groups. The Food Pyramid is designed to make healthy eating easier. It
shows the different food groups and how much of each we need to have a healthy diet. Eating
the right amount from each food group is called eating a "balanced" diet. Eating well is
important for all of us.
The first pyramid was published in Sweden in 1974.The 1992 pyramid introduced by the
United States Department of Agriculture (USDA) was called the "Food Guide Pyramid" or
"Eating Right Pyramid". It was updated in 2005 to "MyPyramid", and then it was replaced by
"MyPlate" in 2011.
Bangladesh uses a food pyramid divided into four levels of consumption. At the bottom of
the pyramid is rice, bread and other cereals to be eaten liberally. On the second level one
finds vegetables and fruits to be eaten liberally too. On the third level meat, fish, eggs, beans
and dairy products eat moderately. Whereas fat, oil, salt and sweets should eat in fewer
amounts as possible.

Importance of food Pyramid:

1. Provides Dietary Guidance
The primary benefit of food pyramids is that they provide dietary guidance in an easy-to-
follow visual format. It serves as a simpler way to represent healthy eating patterns.
2. Helps Improve Eating Habits
Many people want to eat healthier but don't know where to start. Food pyramids provide
guidance on what foods to eat more of and which foods to cut back on. Food pyramid
encourages to eat more fruits and vegetables.
3. Acts as a Reminder
Food pyramid help to stay on track in getting the recommended daily requirements. It pushes
to eat healthfully and reminds of which foods you've already eaten and which ones you need
to include in your next meal. For example, if your breakfast for the day excluded dairy,
MyPlate reminds you to have a snack like yogurt or to include low-fat dairy with lunch.

Obesity

Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a
risk to health. A body mass index (BMI) over 25 is considered overweight, and over 30 is
obese.
Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a
cosmetic concern. It is a medical problem that increases your risk of other diseases and health
problems, such as heart disease, diabetes, high blood pressure and certain cancers.
There are many reasons why some people have difficulty avoiding obesity. Usually, obesity
results from a combination of inherited factors, combined with the environment and personal
diet and exercise choices.
What causes obesity & overweight?
•Food and Activity. People gain weight when they eat more calories than they burn through
activity. ...
•Environment. The world around us influences our ability to maintain a healthy weight. ...
•Genetics. ...
•Health Conditions and Medications. ...
•Stress, Emotional Factors, and Poor Sleep.
Obesity prevention :
1. Consume less “bad” fat and more “good” fat
Nutrition Journal showed that intake of healthy dietary fats, such as polyunsaturated fats, can
improve cholesterol levels and reduce obesity risk
2. Consume less processed and sugary foods
Consumption of processed and ultra-processed foods is linked to a higher risk of obesity.
Many processed foods are high in fat, salt, and sugar, which can encourage overeating.
3. Eat more servings of vegetables and fruits
Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk
of overeating.
4. Eat plenty of dietary fiber
Studies continue to show that dietary fiber plays a role in weight maintenance. People who
took a fiber complex supplement three times daily for 12 weeks lost up to 5 percent of their
body weight.
5. Focus on eating low–glycemic index foods
The glycemic index (GI) is a scale used to measure how quickly a food item will raise your
blood sugar. Focusing on low-GI foods can help keep blood sugar levels steadier. Keeping
your blood glucose levels steady can help with weight management.
6. Get the family involved in your journey
Social support isn’t just for children and teens — it’s important for adults to feel supported
too. Whether cooking with family or going on walks with friends, getting people involved
can help to encourage a healthy lifestyle.
7. Engage in regular physical activity
Incorporating regular physical activity into your schedule is important for maintaining or
losing weight.
8. Focus on reducing daily stress
Stress can have many effects on the body and mind. Stress may trigger a brain response that
changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-
calorie foods can contribute to the development of obesity.

Effect of trans and omega 3,6,9 fatty acid on health

Trans fats, or trans-fatty acids, are a form of unsaturated fat. They come in both natural and
artificial forms.
Natural trans fats occur in the meat and dairy from ruminant animals, such as cattle, sheep,
and goats. They form naturally when bacteria in these animals’ stomachs digest grass.
However, artificial trans fats are known as industrial trans fats or partially hydrogenated fats
— are hazardous to your health.
These fats occur when vegetable oils are chemically altered to stay solid at room temperature,
which gives them a much longer shelf life.
Trans fats raise LDL (bad) cholesterol. They also lower HDL (good) cholesterol. High LDL
along with low HDL levels can cause cholesterol to build up in your arteries (blood vessels).
This increases your risk for heart disease and stroke.
Omega-3 fats are a crucial part of human cell membranes. They also have other important
functions, including: Improving heart health. Omega-3 fatty acids may help manage
cholesterol, triglyceride, and blood pressure levels.
Excessive amount of Omega-3 supplements may affect blood clotting and interfere with
drugs that target blood-clotting conditions, such as warfarin (Coumadin). They can
sometimes trigger side effects, which are usually minor gastrointestinal problems such as
belching, indigestion, or diarrhea.
Omega-6 fatty acids are used for reducing the risk of heart disease, lowering total cholesterol
levels, lowering "bad" (LDL) cholesterol levels, raising "good" (HDL) cholesterol levels, and
reducing cancer risk.
High intakes of omega-6 fatty acids in the diet can increase the risk of developing high blood
pressure in people with diabetes. Until more is known, do not use omega-6 fatty acid
supplements if you have diabetes. High triglycerides (a type of fat): Omega-6 fatty acids can
raise triglyceride levels.
Omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease
LDL (“bad”) cholesterol, they help eliminate plaque build- up in the arteries, which causes
heart attack and stroke.