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Food Nutrition
Andrew Ying-Siu Lee, MD,PhD.
- Nutrition is directly related to health, affecting life span, physical and mental well-being, and defence
against diseases. So good nutrition = good health.
- Overnutrition --> atherosclerosis, obesity, hypertension, diabetes, gallbladder disease etc.
Undernutrition --> anemia, ricket, osteoporosis, goiter etc.
- Excessive minerals --> hair loss, changes in nearly all body tissues
- Food provide calorie, nutrients and phytochemicals (for health promotion) for growth and health
- Daily calorie requirement for men about 2200 Kcal and women about 1500 Kcal, depending on
achievement of ideal body weight as standard reference, with 50% carbohydrate, 30% fat and 12-15% protein.
Six essential nutrients in food
1. carbohydrates provide energy and heat ( 1 gm carbohydrate --> 4 Kcal)
2. fats ,, (1 gm fat --> 9 Kcal)
3. proteins build and repair body tissues, also provide energy and heat ( 1 gm protein --> 4 Kcal)
4. vitamins regulate body functions
5. minerals ,,
6. water ,,
WATER
= component of all body cells and tissues. 50-70% body weight.
- Functions = 1. solvent and provide transport for nutrients and waste products
2. essential for hydrolysis and thus metabolism
3. lubricant in joints and digestion
4. cool the body (temperature regulation)
5. water and electrolyte balance
6. acid-base balance
Balanced diet
- include all above essential nutrients in quantity that preserve and promote good health
- The Four food groups: - number of servings (refer to food exchange list) needed each day
1. cereals and breads 4
2. meats 2
3. vegetables and fruits 4
4. milk and dairy products 2 - 4
Guidelines
1. eat variety of foods
2. maintain ideal body weight
3. avoid fat, saturated fat and cholesterol
4. adequate starch and fiber
5. avoid too much sugar and sodium
6. moderate quantity if drinking alcohol
TYPES FOOD SOURCE FUNCTIONS DEFICIENCY EXCESS
CARBOHYDRATES
1. monosaccharides bread, cereal, cracker, - provide energy and heat fatigue, weight loss obesity, tooth
eg. glucose, rice, potato, corn, pea, - essential for fat metabolism decay,
fructose, galactose bean, banana, apple, flatulence
2. disaccharides pear, sweet dessert,
eg. sucrose, sugar, syrup, honey,
maltose, lactose candy etc.
3. polysaccharides
eg, starch, dextrin,
glycogen, cellulose
FATS
1. fatty acid and fatty meats eg. bacon, - provide energy and heat eczema, weight loss, obesity, heart
glycerol sausage, butter, cheese, - essential for functions and growth retardation disease,
2. triglycerides cream, whole milk, egg structures of body tissues cancer
and cholesterol yolk eg. cell membranes, carriers
plant foods eg. cooking of fatty acids and fat-soluble
oil, nut, chocolate vitamins
PROTEINS
amino acids animal food (highest - build and repair body tissues muscle wasting,
quality) eg. meat, fish, - components of hormones and edema, poor wound
poultry, egg, milk,cheese enzymes regulating body healing, impaired
plant food (low quality) processes physical and mental
eg. corn, grain, nut, bean - provide energy and heat development
FAT SOLUBLE VITAMINS
Vitamin A fat-containing animal food - growth growth retardation anorexia, hair loss,
eg. oil, liver, butter, cream, - maintain healthy eye, skin, dry rough skin, irritability, headache,
whole milk, cheese, egg bone, mucous membranes night blindness, enlarged liver and spleen,
yolk - prevent infections increased infection bone and joint pain, dry
skin, jaundice
Vitamin D sunlight (best source), fatty - growth tetany, poor bone nausea, weakness,
fish, liver, egg yolk, cream, - calcium and phosphorous and teeth formation, weight loss, polyuria,
butter metabolism osteoporosis, azotemia, damage to
- build and maintain bones ricket, osteomalacia kidney, heart and aorta,
and teeth anorexia
Vitamin E wheat, vegetable, seed oil, - protect cell structure eg. red rare. muscle loss, similar to
legumes, peanut - reproduction red cell hemolysis, hypervitaminosis
- antioxidant ataxia A and D
Vitamin K vegetable, fruit, cereal, dairy - proper clotting of blood deficient blood liver and kidney
product, meat (poorest source) coagulation damage
WATER SOLUBLE VITAMINS
Vitamin B1 yeast, wheat, pork, organ - carbohydrate metabolism anorexia, fatigue, irritability,
(thiamine) constipation, beriberi
Vitamin B2 organ, milk, vegetable - growth stomatitis, cheilosis, dermatitis,
(riboflavin) - metabolism of carbohydrate, headache, eye fatigue
fat and protein
- tissue maintenance
Niacin meat, poultry, fish, - as coenzyme in metabolism Pellagra, weakness, anorexia,
peanut indigestion, anxiety, irritability
Vitamin B6 fish, poultry, meat, - protein metabolism depression, confusion, sensory
cereal, vegetable convulsion, dermatitis, disturbance
anemia, weight loss,
growth retardation
Folacin vegetable, liver, fruit, - protein metabolism glossitis, gastrointestinal
yeast - hemoglobin and nucleic acid disturbance,megaloblastic
formation anemia
Vitamin B12 meat, seafood, egg, - growth megaloblastic and pernicious
dairy products - metabolism anemia, anorexia, weight loss,
- essential for red blood cell sore mouth and tongue, pallor,
and nerve tissue maintenance glossitis, neurological upsets
Vitamin B5 meat, poultry, fish, - metabolism vomiting, abdominal cramp,
(Pantothenic egg - nerve impulse transmission insomnia, burning sensation
acid) in feet, leg weakness
Biotin liver, kidney, heart, nut, - metabolism nausea, anorexia, depression,
egg yolk - prevent grey hair and baldness pallor, dermatitis, baldness
Vitamin C fruit, vegetable, tomato, - antioxidant scurvy, poor wound diarrhea, nausea,
potato - maintain collagen healing, gingivitis, cramp, excessive
- healthy gum, wound healing, loose teeth,bruise easily, iron absorption
iron absorption gum bleeding,
MACROMINERALS (required in large amount)
Calcium milk and milk products, - development and maintenance growth retardation, ricket,
vegetable of bone and teeth osteomalacia, osteoporosis,
- nerve and muscle function, tetany
heart function, blood clotting,
- activate enzymes
Phophorus milk, cheese, meat, - development and maintenance bone demineralization,
poultry, fish, cereal, of bone and teeth fatigue, anorexia
nut - proper acid-base balance
- effective action of several B
vitamins
- metabolism
Magnessium vegetable, nut, grain, - metabolism mental, emotional and nausea, diarrhea,
fruit, milk - nerve and muscle function musculardisorders, weakness, arrhythmias,
abnormal heart function dyspnea, hypotension
Sodium salt, meat, poultry, - control water and acid-base hyponatremia, nausea, hypernatremia, edema,
egg, milk, cheese, balance perspiration, dehydration, irritability, weakness,
shellfish - nerve and muscle function acidosis, diarrhea, tetany hypertension, heart
- glucose absorption failure
Potassium fruit, vegetable - water and osmosis balance hypokalemia, abdominal hyperkalemia, muscle
- acid-base balance bloating,muscle weakness, weakness, confusion,
- nerve and muscle function edema, hypoglycemia, arrhythmias, heart
- regulate insulin release arrhythmias failure
Chloride salt, meat, milk, egg, - water and acid-base balance nausea, weakness, alkalosis
seafood - nerve and muscle function
- potassium conservation
Sulfur meat, poultry, fish, egg - metabolism
- blood coagulation
- build hair, nail and all body tissues
MICROMINERALS (required in trace amount)
Iron red meat, liver, heart, - component of hemoglobin iron-deficiency anemia, hemosiderosis,
oyster, sardines, soybean, and myoglobin fatigue, weakness hemochromatosis
vegetable, potato, nut, - oxygen transport
chicken,
Copper organ, shell fish, nut, - component of severeal enzymes anemia, bone disease, Wilson's disease
cereal for formation of hemoglobin edema
and metabolism
- helps maintain and protect tissues
Iodine iodized salt, seafood - component of thyroid hormone goiter, myxedema, cretinism
Manganese nut, grain, vegetable, - component of several enzymes growth retardation Parkinsonism, central
fruit for metabolism nervous system damage
Zinc meat, fish, dairy - component of several enzymes anorexia, delayed growth, impair immunity
products for growth, wound healing, dwarfism, hypogonadism,
glucose tolerance poor wound healing, anemia
Fluorine fluoridated water, fish - resist dental caries tooth decay, osteoporosis
- resist osteoporosis and gum disease
Cobalt liver, kidney, meat, - component of vitamin B12 for red
milk, egg cell formation
- essential for action of certain enzymes
Chromium meat, cheese, yeast, grain - glucose and fat metabolism disturbance in glucose cancer
metabolism
Selenium seafood, kidney, liver, - antioxidant impair immunity, nervous system meat - component of most cariomyopathy disturbance,
body tissues skin rash, hair
loss
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