DIET AND HEALTH

Nutritional Assessment

An individual's nutritional status is the ability of their body to take in, absorb and make use of nutrients.

5 NUTRITIONAL ASSESSMENTS:

• Anthropometric (Body measurements)

• Biochemical (Medical tests and procedures)

• Clinical (Questioning and physical observation)

• Dietary (Record of food intake)

• Epidemiological (nutritional and dietary factors relating to disease/ health problems in a community/population

Lifestyle Diseases

OBESITY

Obesity is an abnormal or excessive fat accumulation that presents a health risk. The disease occurs when an individual's weight is higher than what is considered healthy for his or her height. 

Causes: 

• Diet 

• Eating Disorders

• Lack of Physical Activity 

• Genetics

Symptoms: 

• Shortness of breath 

• Difficulty doing physical activity 

• Increased perspiration (sweating) 

• Fatigue 

• Infections in Skin Folds

• Joint Pain

A LOW-FAT/LOW-CALORIE Diet is used for obese persons.

Prevention: 

• Limit processed food intake 

• Cut down on sugary foods and drinks

• Increase physical activity

HEART DISEASE

'Heart disease' refers to any problem affecting the heart. They are also called cardiovascular problems which affect the heart and blood vessels.

Types of Heart Disease: 

1.  Arrhythmia: Abnormal heart rhythm 

2.  Cardiomyopathy: Difficulty of the heart muscle to pump blood in the body due to enlargement, stiffening, etc

3.  Heart valve Disease: One or more heart valves don't function properly 

4.  Coronary artery: plaque build up causing arteries to be narrowed

5.  Heart Failure: A progressive heart disease that affects pumping action of the heart muscles.

6. Congenital heart disease: Problems with the structure of the heart that exist since birth

Causes: 

• High blood pressure

• Family History

• High Cholesterol

• Diabetes, 

• Smoking and secondhand Smoke exposure

• Obesity

• Physical inactivity.

Symptoms: 

• Chest pain, chest tightness, chest pressure and chest discomfort (angina). 

• Shortness of breath.

• Pain in the neck, jaw, throat, upper belly area or back.

• Pain, numbness, weakness or coldness in the legs or arms if the blood vessels in those body areas are narrowed.

• Indigestion

• Dizziness

Eat a HEART-HEALTHY diet. 

• Eat plenty of fresh fruits and vegetables 

• Eat fewer processed foods. 

• Eat less of foods high in saturated fat and trans fat 

•  Eating foods high in fiber and low in saturated fats, trans fat, and cholesterol 

Prevention:

• Don't smoke or use tobacco 

• Eat a heart-healthy diet

• Maintain a healthy weight.

HYPERTENSION

Hypertension can be described as having abnormally high blood pressure in your blood vessels or as “high blood pressure.”

Causes: 

• Older age 

• Genetics 

• Being overweight or obese

• Not being physically active

• High-salt diet

• Drinking too much alcohol
  

Symptoms: 

• Blood in urine

• Severe Headache 

• Difficulty breathing 

• Blurred vision

• Confusion 

• Buzzing in ears 

• Nose bleeds 

One can control his/her blood pressure by consuming prescribed beta blockers.

Beta blockers are medications that are used particularly to manage cardiac arrhythmias and to protect the heart from a heart attack.

A D.A.S.H Diet (Dietary Approaches to Stop Hypertension) is used for hypertensive patients. 

Avoid:

•  Salted snacks 

• Canned soup and vegetables 

• Dried soup mixes

• Deli Meat

• Fast Food 

• Butter/Margarine

• Dairy Products 

• Pickled Food in Brine

To do:

• Consume lots of vegetables, fruits and whole grains. 

• Eat fat-free or low-fat dairy products, fish, poultry, beans and nuts.

• Limit foods that are high in salt, also called sodium. 

• Limit added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

ANAEMIA 

Anaemia is when the body does not have enough healthy red blood cells.

Causes: 

• Bleeding in your gastrointestinal tract (GI tract) from an inflammatory bowel disease, ulcer, colon cancer, or a or other GI disorders such as celiac disease.

• Traumatic injuries or surgery.

• Heavy menstrual periods or bleeding during childbirth

Symptoms: 

• Tiredness 

• Giddiness 

• Headaches

• Weakness.

• Pale skin

• Cold hands and Feet

• Dizziness

An Iron Rich Diet is used for anemic persons.

• Red meat, pork and poultry

• Seafood

• Beans

• Dark green leafy vegetables, such as spinach

• Dried fruit, such as raisins and apricots

• Iron-fortified cereals, breads and pastas

DIABETES MELLITUS

Diabetes mellitus is a lifelong condition that affects your body’s ability to use the energy found in food. There are 3 types: Type One, Type Two and Gestational Diabetes

TYPE ONE

This occurs when your body attacks its own pancreas without antibodies. People with type one diabetes have damaged pancreas causing it to make little to no insulin.

• This type may be caused by genetic conditions.

• It can be a result of family beta cells in the pancreas that produce insulin.

TYPE TWO DIABETES

Type 2 diabetes occurs when the pancreas is producing insulin but the body’s cells are resistant to it.

Insulin resistance or lack of sensitivity to insulin, happens

primarily in fat liver and muscle cells.

• People who are obese are at particular high risk of developing this type of diabetes.

GESTATIONAL DIABETES

Gestational diabetes mellitus (GDM) is a condition in which a hormone made by the placenta prevents the body from using insulin effectively. It can also start when the mother’s body is not able to make and use all the insulin it needs for pregnancy.

Symptoms: 

• Increased thirst

• Frequent urination

• Fatigue

• Blurred vision

Prevention:

• Eat healthy foods. Plan meals that limit (not eliminate) foods that contain carbohydrates, which raise your blood sugar. ...

• Exercise. Blood sugar is the body's basic energy source. ...

• Lose weight. ...

• Get more rest. ...

• See your doctor regularly

STROKE

A stroke, sometimes called a brain attack, occurs when something blocks blood supply to part of the brain or when a blood vessel in the brain bursts.

HEMORRHAGIC STROKE 

A hemorrhagic stroke occurs when blood from an artery suddenly begins bleeding into the brain. This most often results in death. 

ISCHEMIC STROKE 

A blood vessel carrying blood to the brain is blocked by a blood clot.

Symptoms: 

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.

• Sudden confusion, trouble speaking or understanding.

• Sudden trouble seeing or blurred vision in one or both eyes.

• Sudden trouble walking, dizziness, loss of balance or coordination.

• Sudden severe headache with no known cause.

OVERNUTRITION

Overnutrition is a form of malnutrition in which the intake of nutrients exceeds the amount required for normal growth, development, and metabolism.

Signs & Symptoms

• Excessive Weight gain

• High blood pressure

• High blood cholesterol

• Digestive issues (e.g., diarrhea)

• Fatty liver

• Cardiovascular problems

• Joint problems

• Strain on the Liver and Kidneys 

• Promotes bone loss and chances of fractures

METHODS OF COOKING

Methods of cooking are classified according to how heat is transferred to the food. They are moist heat, dry heat, and frying

1. FRYING

This is a quick method of cooking that is used for foods which require a short cooking time. 

Dry Fat Frying

The frying pan is heated and a food rich in fat is placed in it to cook. During cooking, oil is produced by the food and sticking will not occur. 

Suitable Foods: Pork Chops, Sausages, Bacon 

Shallow-Fat Frying 

The frying pan is heated and a small amount of fat is added, just enough to glaze the pan used. The food is cooked until brown on one side and then flipped to repeat the process on the other side. 

Suitable Foods: Pancakes, Eggs, Vegetables, Steak

Deep-Fat Frying 

This is done in a deep pan filled with ⅓ its capacity of oil. The oil is heated until a blue haze rises. The food is completely immersed and cooked rapidly till golden brown. Foods that are deep fried are usually coated to prevent excess absorption and to form a crisp crust. 

Suitable Foods: Fritters, Potatoes, Fish Cakes, Donuts 

Stir Frying/ Sauteing 

Food is cooked inside a deep frying pan or wok with little oil really quickly and then removed from the heat. 

Suitable Foods: Mushrooms, Vegetables, Thin Cuts of Meat 

2. DRY HEAT

Dry heat cooking is any technique that transfers heat to food without extra moisture

Grilling 

Food is placed on a greased grill rack which is placed over radiant heat produced from e.g. coal. When cooked on one side, food is turned and the process is repeated. 

Suitable Foods: Steak chops, Chicken, Vegetables, Potatoes 

Baking 

Baking is a method of preparing food that uses dry heat, typically in an oven, but can also be done in hot ashes, or on hot stones.

Suitable Foods: Casseroles, Bread, Cake 

Roasting  

Cooking is done on a turning spit over radiant heat or in an oven. 

Suitable Foods: Pork, Potatoes, Turkey, Chicken, Sirloin  

3. MOIST HEAT

Moist heat cooking refers to various methods for cooking food with, or in, any type of liquid—whether it's steam, water, stock, wine or something else.

Boiling 

Food is cooked completely immersed in water at 100 degrees celsius and kept at boiling point. This method is usually used for foods that require extensive cooking to become palatable. 

Suitable Foods: Yam, Salted Meat, Fish, Jams, Grains, Starchy Vegetables 

Steaming

This is the moist gentle method of cooking where steam is generated by boiling water which is the medium of cooking. 

Suitable Foods: Fish, Chicken, Vegetables, Puddings Only tender meats can be prepared 

Stewing 

Food is cooked completely immersed in water a little below boiling point (at simmering point).

Suitable Foods:

Poaching 

The simmering of food in a shallow pan of water for a short period of time. Only quick 11 cooking foods may be used. 

Suitable Foods: Fish, Egg

COMMUNITY NUTRITION

The set of activities that are designed to provide a group of individuals/population/community access to a safe, adequate and healthy diet. 

Importance

• Enhances the nutritional status of a community

• Helps reduce deficiencies in a population 

• It can prevent undernutrition 

• Ensures access to quality and adequate food resources

• Provides nutrition information to the population
  

Organizations Involved in Community Nutrition

• World Food Programme (WFP)

• Caribbean Food and Nutrition Institute (CFNI) 

• World Health Organization (WHO) 

• Food and Agriculture Organization (FAO)

• The United Nations Children Emergency Fund (UNICEF)

• Pan American Health Organization (PAHO) 

• Canadian Public Health Association (CPHA)

• Food for The Poor (FFP)

Roles & Functions

• Protect the rights of every child, everywhere, especially the most disadvantaged (UNICEF) 

• Relieve suffering during emergencies, and wherever children are threatened (UNICEF)

• Protecting human, animal, plant and environment health (FAO)

• Supporting management and conservation of natural resources. (FAO)

• Prevent and control diet-related chronic diseases. (CFNI)

• Reduce under-nutrition in children . (CFNI) 

• To work with countries throughout the region to improve and protect people's health. (WHO + PAHO)

• To strengthen health systems (PAHO)

• Providing leadership on global health matters (WHO)

• Enhances nutrition in women and children (WFP)

• Helps countries and communities prepare for and cope with climate-related shocks (WFP)

• Provides school feeding programmes. (WFP) 

• Distribution of food, medicine, educational supplies and other needed items. (FFP)

What is Food Security? 

The state of having reliable access to a sufficient quantity of affordable, nutritious food to meet dietary needs and preferences leading to a healthy life. 

Factors affecting Food Security 

• Economic Stability 

• Natural Disasters 

• Fuel/Gas Shortage 

• Infectious Disease

Vulnerable Groups & Their Nutritional Problems 

Infants 

•  Anaemia 

•  Obesity 

•  Underweight 

• Insufficient Intake of Food 

• Diarrhea 
  

Preschool Aged Children

•  Protein Energy Malnutrition - Deficiency of energy, protein, and micronutrients. PEM manifests as underweight (low body weight compared with healthy peers), stunting (poor linear growth), wasting (acute weight loss), or edematous malnutrition (kwashiorkor).

Adolescence 

• Lack of Calcium

• Anaemia

• Obesity

Pregnant and Lactating Women

• Morning Sickness

• Constipation 

Elderly

• Obesity 

• Constipation 

• Anemia

NUTRIENTS

MACRONUTRIENTS - CARBOHYDRATES

Fiber

Sources

• Fruits

• Vegetables

• Whole grains

• Legumes (beans, lentils, peas)

• Nuts and seeds

Importance of Fiber:

• Promotes digestive health

• Prevents constipation

• Helps maintain a healthy weight

• Lowers cholesterol levels

• Regulates blood sugar levels

MICRONUTRIENTS - MINERALS

Calcium

Functions

• Necessary for the clotting of blood

• Needed for the formation of bones

• Important for the proper functioning of the muscles

Excess

• Hypercalcaemia:

  • * Hardened tissues

  • * Bleeding in digestive tract

  • * High blood pressure

Deficiency

• Malformation of bones

• Rickets

• Osteoporosis

Iodine

Functions

• Thyroid Hormone Production: It is needed for the formation of the hormone thyroxin needed for proper function of the thyroid gland.

• Metabolic Rate Regulation: Thyroid hormones influence the body's metabolic rate, helping to regulate how quickly the body uses energy and burns calories.

• Brain Development: Adequate iodine during pregnancy and infancy is critical for normal brain development and cognitive function in children.

Excess

• Weak pulse

• Confusion

• Bluish skin from poor circulation or inadequate blood oxygenation)

Deficiency

• Goitre

• Cretinism:

  • Muscular flabbiness

  • Dry skin

Phosphorus

Function

• Needed for the formation of bones

• Needed for the release of energy from foods

• Linked with brain and nerve stimulation

Excess

• Hyperphosphatemia:

  Calcium deposits in your eyes, lungs, heart and blood vessels which increase your risk of heart attack, stroke and death over time.

Deficiency

• Poor growth patterns 

• Issues with bone and tooth development

• Joint stiffness

Sodium

Function

• Helps to regulate body fluids and muscular contraction

• Required for the formation of hydrochloric acid in the stomach

• Helps regulate acid balance in the body

Excess

• High blood pressure

Deficiency

• Severe stomach cramps

H’ORDEUVRES

What is a Hors D’oeuvres? 

These are small bite-sized savoury foods that are usually served as an appetizer. They are typically eaten before the main course of a meal or on their own with beverages, such as at a cocktail party. There are HOT & COLD Hors D’oeuvres. 

Purposes 

• Used at restaurants to offer a preview of the chef’s style 

• Stimulate the appetite with enticing flavours, textures and aromas without being too filling 

• Add an element of fun and variety to the dining experience. 

• Served as social starters at parties and events
  

Points to Consider 

1.  Presentation: They should look appetizing and inviting. Use garnishes, edible flowers, and creative plating techniques to enhance the visual appeal 

2. Balance Proportions: Ensure proportions are size-appropriate. They should be small enough to be eaten in one or two bites, but substantial enough to satisfy and leave a memorable impression. 

3. Temperature: Serve Hot Hors D'oeuvres hot and cold ones. Maintain the correct temperature to preserve the flavours and textures of the ingredients. 

SALADS

Principles of Salad Making 

• Ingredients must be crisp, fresh, well cleaned and refreshing 

• Ingredients must be prepared just before consumption to preserve freshness, crispness and nutritive value. 

• Use a variety of colors, shapes, flavors and textures to make the salads interesting to eat 

• The ingredients should be attractively and neatly served with the minimum handling 

• The salad should be easy to serve and eat. 

Arranged Salad

DEFINITION

An arranged salad is a type of salad where ingredients are meticulously placed or organized in an aesthetically pleasing manner on a plate or platter. This presentation method enhances visual appeal and can include layers or sections of various components such as vegetables, fruits, proteins, and dressings.

HOW TO MAKE

1. Choose a variety of fresh ingredients.

2. Wash and prepare them.

3. Arrange them neatly on a platter or plate.

4. Add toppings like nuts or seeds.

5. Drizzle with dressing.

6. Optionally garnish.

7. Serve immediately.

STUDY GUIDE (85 mrks, 40 MC, 3 SQ)

SECTION 1 - 40 MCQ ON:

• Methods of Cooking

• Diet and Health

• Nutrients

• Community Nutrition

SECTION 2 - 3 SQ (15 mrks each):

• Nutritional Status

• Lifestyle Diseases

• Overnutrition definition, signs, symptoms

• Calcium & Iodine: Improper intake, excess, deficiency

• Iodine, Phosphorous & Sodium: Functions

• Fiber sources & importance

• H’ordeuvres

• Principles of Salad Making

• Arranged salad: Description, How to make