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PE 1-MOdule 3-Lesson 2

The document discusses various types of nutrients including carbohydrates, proteins, fats, vitamins, water and their importance for health. It also covers different diets like vegetarian, vegan, ketogenic, gluten-free, paleo, blood type and Mediterranean diets and their basic principles. Overall, the document provides an overview of nutrition, nutrients and different approaches to food and diet.

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Queenie Belle A. Duhaylongsod
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55 views34 pages

PE 1-MOdule 3-Lesson 2

The document discusses various types of nutrients including carbohydrates, proteins, fats, vitamins, water and their importance for health. It also covers different diets like vegetarian, vegan, ketogenic, gluten-free, paleo, blood type and Mediterranean diets and their basic principles. Overall, the document provides an overview of nutrition, nutrients and different approaches to food and diet.

Uploaded by

Queenie Belle A. Duhaylongsod
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Activity

Instruction: Identify if the following


list of foods are nutritious or not.
1. Pizza - 2. Fried Fish - 3. Butter -

4. Canned goods - 5. Hotdog -

6. Peas - 8. Fries –

7. Spinach –

9. Coffee – 10. Fruit salad –


Module 3: Lesson 2

Nutrition
and
Nutrients
Nutrition is the area of health that focuses on making
food choices that promote growth and development and
reduce the risk of disease or illness.

Nutrients on the other hand are chemical substances


in food that furnish body fuel for energy. They are
important in regulating certain body processes (Galvez et
al., 2009).
Types
Macronutrients, - which are required
in large amounts.

Micronutrients are required in


small amounts.
Classes of Nutrients
Carbohydrates
Carbohydrates (simple
sugars) are essential
nutrients which include
sugars, fibers, and
starches.
The primary role of
carbohydrates is to supply
energy to all cells in the
body.
Proteins
Proteins are the building
blocks of life. Proteins make
up every tissue and
structure in the body. They
are important for muscle
repair and growth,
providing energy and heat
and transporting nutrients
into the blood stream.
 Cereal Grains

Are moderately high in


protein. However, they are
not a complete source of
protein, which means they
do not contain sufficient
amounts of all the essential
amino acids.
• Dairy Foods and Eggs

Dairy products are rich


sources of complete
protein, and cheese is
particularly high in the
nutrient.
 Legumes
Legumes are the highest

plant-based source of
protein.

 Meat
Meat products are a complete source
of protein, but the protein density of
different meats can significantly
vary.
content) are still beneficial.
 Nuts and Seeds

Nuts are another plant


source of protein, but
the amount of protein
varies substantially
from nut to nut.
 Seafood
In addition to offering lots of omega-3, vitamins, and
minerals, seafood is also an excellent source of protein.
Vegetables
Vegetables are generally
low in protein and they are
not complete sources.
However, their amino acids
(protein content) are still
beneficial.
Fats
• Fats are not only used for energy, but for
temperature regulation.
• Fats should be consumed in moderation, since
eating too much of them can lead to fat storage
in the body.
• Fats contribute a significant amount of energy
to our food.
• Fats will provide much of the energy needed to
get us through the day (Bernaldez, 2018).
Saturated fats are animal fats such a meat, butter
and lard

Unsaturated fats are in vegetable oils, and are


healthier than saturated fats.

• Monounsaturated
• Polyunsaturated
Trans fats are the worst type of fat for the
heart, blood vessels, and rest of the body. It is
because trans fatty acids, more commonly called
trans fats, are made by heating liquid vegetable
oils.
Vitamins
Vitamins can be taken as supplements, but if
you maintain a balanced and healthy diet,
supplements are rarely needed; vitamins are
in most unprocessed foods. Vitamins are
important for building the immune system,
combating infections and regulating body
functions.
Vitamin A
This vitamin is important for a better eyesight and an
improved immune system.

Vitamin B
This is a diverse form of vitamin and further divided into B1,
B2, B3, B5, B6, and B12. It is important in maintaining nerve
cell function, producing RBC’s, synthesizing fats and
carbohydrates into energy and potentially producing
cholesterol
Vitamin C
It is an anti-oxidant i.e it produces an inhibiting effect on the
aging process. It is also responsible for the healing of injuries

Vitamin D
It is an essential vitamin that can be obtained from the
sunlight and helps in the growth of bone tissues by absorbing
the calcium from different sources.

Vitamin E
It is also a type of anti-oxidant and also helps the body to
produce better defense against diseases.
Vitamin K
It is the main factor that helps in the coagulation of blood.
Water
Water makes up 60-
70 % of our body. It
is vital for the human
body to function
normally.
Benefits of Water

1.Is A Major Component Of The Body


Water is the major cellular component. It helps
maintain the composition of saliva, blood, and
cerebrospinal fluids. It is essential for the
absorption of nutrients and the removal of
harmful substances.
2. May Help In Regulating Body Temperature
Water is vital in regulating the body temperature.
Thus, it is essential as our body needs to operate at
optimum temperatures for various physiological
functions.

3. May Help In Preventing Chronic Disorders


Regular intake of water can reduce the risk of
cardiovascular disease, urinary tract infections,
and brain strokes. Also, adequate water intake may
be helpful in reducing sugar levels in people with
ketoacidosis during diabetes.
4. May Help In Regulating Blood Pressure And
Improve Cardiovascular Health
Water makes up 90% of the blood volume that is
directly correlated to blood pressure. Excess water
may dilute the blood and lower blood pressure.
Water deficit may make blood thicker and increase
blood pressure.

5. May Help Prevent Constipation


Water helps in digestion and bowel movement.
6. May Boost Performance During Exercise
Water is lost during extreme physical activities.
Hence, consuming more water is found to be
beneficial, especially for athletes.

7. May Help In Improving Brain Function


Water is an integral component of the cerebrospinal
fluid. It also forms the basic constituent of
neurotransmitters and hormones.
8. May Prevent Headaches
Dehydration is one of the causes of headaches.
Taking water may reduce headaches and even help
the body function properly.

9. May Aid Weight Loss


Drinking water regularly and consuming foods high in
water content can help in keeping the body satiated for
long periods. Sometimes, we confuse thirst for hunger and
tend to eat. Drinking water reduces cravings for food. It
also discourages binge eating. This may help lower your
calorie intake.
10. May Promote Kidney Health
Adequate water intake is important for the
kidneys to function properly.
Diet
Dieting is the practice of eating in a regulated fashion
to decrease, maintain, or increase body weight.

Vegetarian
- does not include any meat, poultry, or seafood. It is
a meal plan made up of foods that come mostly from
plants. 
Vegan
- includes all grains, beans, legumes, vegetables, fruits, and the
nearly infinite number of foods made by combining them. 

Ketogenic
- is a term for a low-carb diet (like the Atkins diet). The idea is for
you to get more calories from protein and fat and less from
carbohydrates.

Gluten-free
involves excluding foods that contain the protein gluten,
including wheat, rye and barley.
Paleo
- typically
includes lean meats, fish, fruits, vegetables, nuts and
seeds — foods that in the past could be obtained by hunting and
gathering.

Blood type diet


Peter J. D'Adamo claims that the foods you eat react chemically
with your blood type. If you follow a diet designed for your blood
 type, your body will digest food more efficiently. You'll 
lose weight, have more energy, and help prevent disease.
Mediterranean
 focuseson whole grains, good fats (fish, olive oil, nuts etc.),
vegetables, fruits, fish, and very low consumption of any non-
fish meat. Along with food, the Mediterranean diet emphasizes
the need to spend time eating with family and physical activity.
“You can’t go back and change
the beginning, but you can start
where you are and change the
ending .

- C.S. Lewis

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