nutrition basics

Definition of nutrition

• Science of food and its relationship to health

• the part played by nutrients during body growth and development

• the intake, digestion, absorption, metabolism, and utilization of nutrients.

• so the body functions properly and health is maintained

Good nutrition supports:

• Growth and development

• Repair and maintenance of body tissues

• Proper functioning of organs and systems

• Prevention of disease

What is the word nutrient or food factor used for?

give examples

• is any substance obtained from food and used in the body to:

  • Provide energy

  • Build and repair tissues

  • Regulate body processes

• Examples: Proteins, carbohydrates, fats, vitamins, minerals, water

Definition of Dietetics

• It is the practical application of nutrition principles.

• It involves planning appropriate meals for individuals based on:

  • Age

  • Health condition

  • Cultural background

  • Nutritional needs

• Dietetics is used in both preventive (health promotion) and therapeutic (clinical nutrition) settings.

What does good nutrition mean?

maintaining a nutritional status that enables us to grow well and enjoy good health

• disease prevention

• mental and physical well- being

• energy levels

9 Principles of healthy nutrition

1. Balanced Nutrition

   • Energy and nutrient intake match the body’s needs.

   • Macronutrient distribution:

     • Protein: 10–20%

     • Fats: 20–35%

     • Carbohydrates: 45–60%

   • Balance between vitamins, fibre, bioactive compounds (BAV), and minerals.

2. Varied Diet

   • Includes plant-based and animal-based foods.

   • Sources: Cereals, legumes, vegetables, fruits, dairy, meat, fish.

3. Number of Meals per Day

   • 3 main meals and possibly 2–3 snacks.

   • Distribution of total energy:

     • Breakfast: 20–25%

     • Lunch: 40–45%

     • Dinner: 25–35%

4. High-Quality Food

   • Should be free from contaminants, safe, and properly stored.

5. Optimal Volume

   • Enough to satisfy hunger without causing discomfort or overeating.

6. Culinary Processing

   • Avoid overheating oils (forms acroleins – GI irritants).

   • Avoid charring meat (forms benzopyrenes – carcinogenic).

   • Prefer boiling, steaming, baking.

7. Raw Fruits and Vegetables

   • Minimum 400g per day

   • to ensure sufficient fibre and micronutrients.

8. Individualization

   • Consider age, health status, seasonality, activity level, and food preferences.

9. Meal Frequency

   • Children: 5–6 small meals/day

   • Adults: 3–4 meals/day

Current Nutritional Issues in Europe

• Iron-deficiency anemia

• Iodine deficiency disorders

• Vitamin D deficiency → Rickets

• Eating disorders: Bulimia, Anorexia nervosa

• Overnutrition (obesity) is more common than undernutrition

What are nutrients?

• Organic and inorganic complexes contained in food

  • Each nutrient has specific functions in the body

Types of nutrients and quanitities

1. Macronutrients (provide energy)

• Proteins: 10–15% of total energy

• Fats: 15–30% of total energy

• Carbohydrates: 55–75% of total energy

2. Micronutrients (needed in small amounts)

• Vitamins (A, B, C, D, E, K)

• Minerals (iron, calcium, zinc, iodine, etc.)