🌿 Introduction to Nutrition and Dietetics

Nutrition and Dietetics is one of the most essential foundations of health sciences. It focuses on understanding how food 🥗 affects the human body, supports growth, maintains health, and helps in the prevention and treatment of diseases 🏥.

🍎 Meaning of Nutrition

Nutrition is the science that studies the interaction between living organisms and food.
It involves the processes by which the body takes in, digests, absorbs, utilizes, and excretes food substances to maintain life and health.

👉 In simple words:
Nutrition means providing the body with the right kind of food in the right amount to function properly.

🧠 Definition

➡️ According to the World Health Organization (WHO):
“Nutrition is the intake of food, considered in relation to the body’s dietary needs.”

➡️ Dietetics refers to the practical application of nutrition knowledge to plan and prepare meals 🍽️ for health promotion, disease prevention, and patient recovery.

💪 Importance of Nutrition

Proper nutrition is vital for:
✨ Growth and development of body tissues
✨ Maintenance of normal body functions
✨ Repair and healing of tissues after illness or injury
✨ Protection from diseases through a strong immune system 🛡️
✨ Energy production for daily activities and physiological processes

Without adequate nutrition, the body becomes weak, prone to infections, and may suffer from malnutrition or deficiency disorders ⚠️.

🧩 Basic Concepts of Nutrition

Nutrition involves several interconnected processes:

1. Ingestion 🍴 – Taking food into the body
2. Digestion 🧃 – Breaking down complex food into simpler forms
3. Absorption 💧 – Transfer of nutrients into the bloodstream
4. Assimilation 💪 – Utilization of nutrients by body cells
5. Excretion 🚽 – Removal of waste products

🌈 Nutrients and Their Functions

All foods contain nutrients, which are chemical substances needed by the body. They are divided into six main groups:

1. Carbohydrates 🍞 – Provide energy
2. Proteins 🥚 – Build and repair body tissues
3. Fats 🧈 – Serve as energy storage and insulation
4. Vitamins 🍊 – Regulate body functions
5. Minerals 🧂 – Maintain structure and fluid balance
6. Water 💦 – Essential for all physiological processes

Balanced intake of these nutrients ensures good health and wellbeing 🌸.

🥦 Scope of Nutrition and Dietetics

Nutrition and Dietetics is applied in many areas of healthcare and daily life:

• Clinical Nutrition: Dietary management for patients in hospitals 🏥
• Community Nutrition: Public health nutrition programs (e.g., WIFS, ICDS, RCH) 🏫
• Food Service Management: Menu planning and quality control in hospitals and schools 🍽️
• Sports Nutrition: Nutrition for athletic performance 🏃‍♀️
• Research and Education: Developing dietary guidelines and teaching future professionals 📖

👩‍⚕️ Role of a Dietitian

A dietitian is a health professional who applies nutrition science in meal planning and patient care.
Their main roles include:
🥗 Assessing nutritional status
📋 Planning and implementing diet plans
🧾 Educating patients about healthy eating
🔬 Monitoring and evaluating progress

Dietitians work closely with doctors, nurses, and health educators to promote holistic care 💚.

⚖️ Balanced Diet

A balanced diet is one that contains all nutrients in proper proportions to meet body requirements.
It should provide adequate energy 💫, promote growth, and prevent nutritional diseases.
Key features include:

• Variety of foods 🌽🥛🥬
• Appropriate portion size
• Regular meal timing ⏰
• Adequate hydration

🚫 Malnutrition

Malnutrition occurs when the body receives too little or too much of certain nutrients.
It includes:

• Undernutrition (deficiency of calories, proteins, or micronutrients)
• Overnutrition (excess intake leading to obesity, diabetes, hypertension)

Proper dietetics helps in both preventing and managing malnutrition effectively.

🧬 Nutrition in Health and Disease

Good nutrition supports:
🌿 Physical growth
🌿 Mental development
🌿 Resistance to infection
🌿 Recovery from illness

Diet therapy plays a crucial role in managing chronic diseases like diabetes, hypertension, kidney disorders, and heart disease ❤️‍🩹.

🥗BALANCED DIET:-

🌿 Balanced Diet – Detailed Explanation

A Balanced Diet is a combination of different foods that provide all essential nutrients — carbohydrates, proteins, fats, vitamins, minerals, and water — in correct proportion to maintain health, growth, and energy. 🍎💪

🥖 1. Carbohydrates – The Energy Givers

Carbohydrates are the main source of energy for daily activities and brain function.

🌾 1️⃣ Definition

Carbohydrates are organic compounds composed of Carbon (C), Hydrogen (H), and Oxygen (O) — generally in the ratio Cₙ(H₂O)ₙ.
They are the main source of energy for all living organisms.

🧠 Simple meaning: Carbohydrates are body fuels that provide quick and efficient energy for brain, muscles, and body functions.

🍞 2️⃣ Classification of Carbohydrates

Carbohydrates are classified based on the number of sugar units:

👉 A. Monosaccharides (Simple Sugars)

These are the basic building blocks of all carbohydrates and cannot be broken down further.
Examples:

• Glucose (Blood sugar) – main energy source
• Fructose – found in fruits 🍎
• Galactose – found in milk 🥛

🩸 They are directly absorbed into the bloodstream.

👉 B. Disaccharides

Formed by the combination of two monosaccharide molecules.

Examples:

• Sucrose (Glucose + Fructose) – Table sugar 🍬
• Lactose (Glucose + Galactose) – Milk sugar 🥛
• Maltose (Glucose + Glucose) – Found in malt 🌾

✨ These need to be broken down by enzymes before absorption.

👉 C. Polysaccharides

These are complex carbohydrates made of many monosaccharide units.
They act as energy storage or structural materials.

Examples:

• Starch – Found in cereals, rice, potatoes 🍚
• Glycogen – Stored form of glucose in liver & muscles 💪
• Cellulose – Structural fiber in plant cell walls 🌿 (aids digestion)

🔥 3️⃣ Functions of Carbohydrates

1. ⚡ Energy Source:
   • Provide 4 kcal per gram
   • Primary source of energy for brain, muscles, and RBCs
2. 🧠 Protein-Sparing Action:
   • Prevents the breakdown of protein for energy
3. ❤️ Fat Metabolism:
   • Helps in the oxidation of fats, preventing ketosis
4. 💧 Storage Form (Glycogen):
   • Glucose stored in liver and muscles for quick energy
5. 💩 Dietary Fiber:
   • Improves bowel movement and prevents constipation
6. 😋 Sweetness and Flavor:
   • Sugars provide taste and palatability to foods

🧫 4️⃣ Digestion and Absorption

🩹 Process:

• Begins in mouth (salivary amylase breaks starch into maltose)
• Continues in small intestine (pancreatic and intestinal enzymes)
• End products (glucose, fructose, galactose) absorbed into blood

💡 Glucose is then transported to cells where it is used for energy (ATP production).

🍚 5️⃣ Dietary Sources of Carbohydrates

• Cereals: Rice, wheat, maize, barley
• Roots & Tubers: Potatoes, sweet potatoes
• Sugars: Honey, jaggery, sugarcane
• Fruits: Banana, mango, apple, grapes
• Milk: Lactose (natural sugar)

⚖️ 6️⃣ Recommended Daily Requirement

👉 Generally, 55–65% of total daily calories should come from carbohydrates.
For example:

• An adult needs around 300–400 g/day depending on energy needs.

🚫 7️⃣ Deficiency of Carbohydrates

• Weakness and fatigue 😩
• Ketosis (fat breakdown due to lack of glucose)
• Loss of body weight
• Low blood sugar (hypoglycemia)

⚠️ 8️⃣ Excess Intake of Carbohydrates

• Obesity (weight gain) ⚖️
• Dental caries (tooth decay) 🦷
• Diabetes mellitus (high blood sugar)
• Heart diseases due to high refined sugar intake

🧩 9️⃣ Importance in Health

💪 Balanced carbohydrate intake maintains:

Stable blood sugar levels

Proper energy balance

Normal metabolism

Healthy digestion

🍗 2. Proteins – The Body Builders

Proteins help in growth, repair, and maintenance of body tissues and muscles.

🧬 Introduction to Proteins

Proteins are essential macromolecules of life — often called the “building blocks of the body.” 💪
They are large, complex molecules made up of amino acids 🧩, joined together by peptide bonds.
Every cell, tissue, and organ in your body contains protein, and it plays vital roles in structure, function, and regulation of the body’s processes.

🌿 Basic Composition

• Proteins are composed of Carbon (C), Hydrogen (H), Oxygen (O), Nitrogen (N) and sometimes Sulphur (S).
• The basic unit of protein is the Amino Acid. There are about 20 standard amino acids found in nature.

🧩 Amino Acids

Each amino acid has:

1. Amino group (-NH₂)
2. Carboxyl group (-COOH)
3. Hydrogen atom (H)
4. Side chain (R group) — gives the amino acid its unique property.

When amino acids join together through peptide bonds, they form polypeptides, which fold into proteins.

🔗 Classification of Proteins

1. Based on Composition:

• Simple Proteins: Yield only amino acids on hydrolysis (e.g., albumin, globulin).
• Conjugated Proteins: Contain a non-protein part called prosthetic group (e.g., hemoglobin – heme part).
• Derived Proteins: Result from partial hydrolysis of simple or conjugated proteins.

2. Based on Function:

• Structural proteins: Collagen, keratin – for support and strength 🦴
• Enzymatic proteins: Catalyze biochemical reactions (e.g., pepsin, amylase ⚗️)
• Transport proteins: Hemoglobin (carries oxygen) 🚛
• Hormonal proteins: Insulin, growth hormone 🧠
• Defensive proteins: Antibodies 🛡️
• Contractile proteins: Actin, myosin – for muscle movement 💪
• Storage proteins: Ferritin (stores iron) 🧲

🧠 Functions of Proteins

✨ 1. Growth and Maintenance:
Proteins build and repair body tissues, muscles, skin, hair, and nails.

⚙️ 2. Enzymatic Function:
All enzymes are proteins that speed up vital chemical reactions.

🚛 3. Transport and Storage:
Help carry substances like oxygen, lipids, and minerals through the body.

🧱 4. Structural Role:
Form framework for cells and tissues (e.g., collagen in skin and cartilage).

🩸 5. Hormonal Regulation:
Control metabolic activities (e.g., insulin controls blood sugar).

🧬 6. Immunity:
Antibodies are specialized proteins that protect the body against infections.

🔥 7. Energy Source:
When carbohydrates and fats are insufficient, proteins provide energy (1 g = 4 kcal).

🥚 Sources of Proteins

🐓 Animal Sources:

Eggs 🥚, Milk 🥛, Meat 🍖, Fish 🐟, Poultry 🍗.

🌱 Plant Sources:

Pulses 🌾, Soybeans 🌿, Nuts 🥜, Whole grains 🌾, Peas 🫘.

💡 Tip: Animal proteins are complete proteins (contain all essential amino acids),
whereas most plant proteins are incomplete (need combination for balance).

💪 Daily Requirement

• Adult: 1 gram per kg of body weight per day.
• Pregnant & lactating women: higher needs (1.2 – 1.5 g/kg).
• Children: higher requirement for growth.

⚠️ Deficiency of Protein

• Leads to Protein Energy Malnutrition (PEM).
• Common disorders:
  • Kwashiorkor: swelling, edema, skin changes.
  • Marasmus: severe wasting, underweight, weakness.
• Other signs: hair loss, delayed growth, low immunity, fatigue.

🧫 Denaturation of Proteins

When exposed to heat, acids, or chemicals, the protein structure unfolds and loses its biological activity.
Example: Cooking an egg — the white becomes solid due to denaturation. 🍳

🧈 3. Fats – The Energy Reserves

Fats are a concentrated source of energy and help absorb fat-soluble vitamins (A, D, E, K).

Fats (also called lipids) are one of the three main macronutrients—along with carbohydrates and proteins—that provide energy to the body. They are organic compounds made up of carbon (C), hydrogen (H), and oxygen (O), but contain less oxygen than carbohydrates.
Fats are essential for maintaining health, energy, and the proper functioning of the body.

⚡ 🔋 Energy Source

• Fats are the most concentrated source of energy.
• 💪 1 gram of fat provides 9 kcal, which is more than double the energy provided by carbohydrates or proteins (4 kcal each).
• They act as a reserve fuel, especially when the body runs low on carbohydrates.

🧬 🧠 Functions of Fats

1. Energy Storage:
   Fats are stored in adipose tissues and can be used during fasting or heavy exercise.
2. Insulation & Protection:
   Fats form a layer under the skin to maintain body temperature 🥶→🥵 and protect vital organs (heart, kidney) from shock or injury.
3. Cell Structure:
   Fats are key components of cell membranes (phospholipids), ensuring cell flexibility and function.
4. Absorption of Vitamins:
   Help in absorption of fat-soluble vitamins – A, D, E, and K 🧴.
5. Hormone Formation:
   Fats help in the production of hormones and other body chemicals (like prostaglandins).
6. Brain Health:
   The brain is nearly 60% fat! Healthy fats (like omega-3) are vital for memory, mood, and nerve function.
7. Taste & Satiety:
   Fats give flavor, texture, and aroma to food 🍟 and help you feel full and satisfied after eating.

🌿 🥑 Types of Fats

1. Saturated Fats 🧈
   • Solid at room temperature.
   • Found in animal products: butter, ghee, cheese, red meat.
   • Excess intake → raises LDL (“bad”) cholesterol → risk of heart disease ❤️‍🩹.
   • Should be limited in diet.
2. Unsaturated Fats 🌰
   • Liquid at room temperature.
   • Found in vegetable oils, nuts, seeds, fish.
   • Includes:
     • Monounsaturated fats (MUFA): olive oil, groundnut oil.
     • Polyunsaturated fats (PUFA): sunflower, soybean, and corn oils.
   • Helps lower bad cholesterol and protect heart health ❤️.
3. Trans Fats 🍩
   • Formed during hydrogenation of oils (e.g., margarine, bakery snacks).
   • Increases bad cholesterol (LDL) and reduces good cholesterol (HDL).
   • ❌ Most harmful fat type → should be avoided.
4. Essential Fatty Acids (EFAs) 🐟
   • Not made by the body – must come from diet.
   • Includes Omega-3 and Omega-6 fatty acids.
   • Found in fish oils, flaxseed, walnuts, soybean oil.
   • Important for growth, immunity, brain, and skin.

🩺 🏃‍♀️ Dietary Importance

• Adults should get 20–30% of total calories from fats.
• Balance between saturated and unsaturated fats is essential.
• Use healthy cooking oils and avoid deep-fried or processed foods.

⚠️ 🚫 Deficiency of Fats

• Leads to dry, scaly skin 🧴
• Poor vitamin absorption (A, D, E, K) → eye, bone, and nerve problems.
• Growth retardation in children.
• Hormonal imbalance and weakened immunity.

☠️ ⚠️ Excess of Fats

• Leads to obesity, atherosclerosis, heart disease, hypertension, and stroke.
• Also increases cholesterol levels and risk of type 2 diabetes.

🌸 🧘‍♀️ Healthy Fat Tips

• Prefer boiling, baking, or steaming instead of frying.
• Choose vegetable oils like olive, mustard, sunflower, or soybean oil.
• Include nuts, seeds, avocado, and fish regularly.
• Avoid trans fats (chips, pastries, fast food).
• Keep a balanced intake — moderation is key ⚖️

🍊 4. Vitamins – The Protectors

Vitamins regulate body functions, immunity, and metabolism.

Vitamins are organic compounds required in small quantities for normal growth, metabolism, and body functioning 💪.
They act mainly as coenzymes or catalysts that help enzymes perform essential biochemical reactions ⚗️.
➡️ They do not provide energy, but they are essential for the utilization of nutrients.

🌈 Classification of Vitamins

Vitamins are broadly divided into two main groups:

💧 1️⃣ Water-Soluble Vitamins

These dissolve in water and are not stored in the body. Hence, daily intake is essential 🥗
Includes:

• Vitamin B Complex group (B₁, B₂, B₃, B₅, B₆, B₇, B₉, B₁₂)
• Vitamin C (Ascorbic acid)

🧈 2️⃣ Fat-Soluble Vitamins

These dissolve in fats and can be stored in liver and adipose tissues 🫶
Includes:

• Vitamin A, D, E, and K

🩵 WATER-SOLUBLE VITAMINS

💊 Vitamin B₁ (Thiamine)

• Function: Helps in carbohydrate metabolism and nerve impulse transmission ⚡
• Deficiency: Causes Beri-beri (weakness, nerve degeneration, heart failure) 💔
• Sources: Whole grains, cereals, pulses, pork, nuts 🌾🥜

💊 Vitamin B₂ (Riboflavin)

• Function: Important for energy metabolism and healthy skin & eyes 👁️
• Deficiency: Cheilosis, glossitis, dermatitis
• Sources: Milk, eggs, green leafy vegetables 🥛🥚🥬

💊 Vitamin B₃ (Niacin)

• Function: Helps in energy production and fat metabolism 🔥
• Deficiency: Pellagra (dermatitis, diarrhea, dementia) 😵
• Sources: Meat, fish, whole grains, peanuts 🍗🐟🌾

💊 Vitamin B₅ (Pantothenic Acid)

• Function: Involved in synthesis of coenzyme A and metabolism of fats, proteins, carbohydrates ⚙️
• Deficiency: Fatigue, insomnia, muscle cramps 😴
• Sources: Eggs, milk, liver, mushrooms 🍳🥛🍄

💊 Vitamin B₆ (Pyridoxine)

• Function: Important in amino acid metabolism and hemoglobin synthesis 🩸
• Deficiency: Anemia, irritability, convulsions 😔
• Sources: Cereals, bananas, nuts, meat 🍌🥜🍖

💊 Vitamin B₇ (Biotin)

• Function: Coenzyme in fat and carbohydrate metabolism 💫
• Deficiency: Dermatitis, hair loss, fatigue 💇‍♀️😩
• Sources: Egg yolk, nuts, liver 🥚🌰

💊 Vitamin B₉ (Folic Acid)

• Function: DNA synthesis, red blood cell formation, prevents neural tube defects in fetus 👶
• Deficiency: Megaloblastic anemia, birth defects 🩸
• Sources: Green leafy vegetables, legumes, citrus fruits 🥬🍊

💊 Vitamin B₁₂ (Cobalamin)

• Function: Important for nerve health and RBC production 🧬
• Deficiency: Pernicious anemia, nerve damage 🧠
• Sources: Meat, fish, eggs, dairy products 🥩🐟🥛

🍋 Vitamin C (Ascorbic Acid)

• Function: Helps in collagen synthesis, wound healing, and enhances iron absorption 💪
• Deficiency: Scurvy (bleeding gums, poor wound healing) 🦷
• Sources: Citrus fruits, amla, guava, tomatoes 🍊🍅

🌞 FAT-SOLUBLE VITAMINS

🥕 Vitamin A (Retinol)

• Function: Maintains vision, skin, mucous membranes, and growth 🌟
• Deficiency: Night blindness, xerophthalmia, dry skin 👁️
• Sources: Carrots, spinach, liver, butter 🥕🧈

🌤️ Vitamin D (Calciferol)

• Function: Helps in calcium & phosphorus absorption and bone formation 🦴
• Deficiency: Rickets in children, Osteomalacia in adults ☀️
• Sources: Sunlight, milk, egg yolk, fish liver oil 🌞🥛🐟

🌻 Vitamin E (Tocopherol)

• Function: Acts as an antioxidant; protects cells from damage 🛡️
• Deficiency: Muscle weakness, infertility, hemolytic anemia 🩸
• Sources: Vegetable oils, nuts, seeds 🌰🌾

🥬 Vitamin K

• Function: Essential for blood clotting and bone health 🩹
• Deficiency: Delayed blood clotting, excessive bleeding 🩸
• Sources: Green leafy vegetables, liver, cabbage 🥦🥬

🧂 5. Minerals – The Regulators

Minerals maintain fluid balance, nerve function, and bone strength.

• Calcium: For bones and teeth 🦴
• Iron: For hemoglobin 🩸
• Iodine: For thyroid function 🧠
• Zinc: For immunity 💪
  Sources: Milk, green vegetables, meat, eggs, salt, fruits.

⚖️ Classification of Minerals

1. Macrominerals (Major Minerals) 💪
   • Needed in large amounts (>100 mg/day).
   • Examples: Calcium, Phosphorus, Potassium, Sodium, Magnesium, Sulphur, Chlorine.
2. Microminerals (Trace Elements) 🔬
   • Required in small amounts (<100 mg/day).
   • Examples: Iron, Zinc, Iodine, Fluoride, Copper, Selenium, Manganese, Chromium.

🧱 Functions of Minerals

🦴 1. Structural Role

• Calcium & Phosphorus form bones and teeth.
• Magnesium is found in bones and supports structure.

⚙️ 2. Regulatory Role

• Sodium, Potassium, and Chloride maintain fluid balance and nerve conduction.
• Iron helps in oxygen transport by forming hemoglobin.
• Iodine regulates thyroid hormone synthesis.

💓 3. Enzymatic Function

• Many minerals act as co-factors for enzymes, helping in metabolism and energy production.

🔋 4. Nerve & Muscle Function

• Calcium, Potassium, and Magnesium are vital for muscle contraction and nerve impulse transmission.

💧 5. Acid–Base Balance

• Minerals help maintain pH balance and electrolyte equilibrium in body fluids.

🌾 Sources of Minerals

• Calcium: Milk, cheese, curd, green leafy vegetables 🥛🥬
• Phosphorus: Meat, eggs, pulses, nuts 🍗🥚
• Iron: Liver, spinach, jaggery, red meat 🩸🌿
• Iodine: Iodized salt, seafood 🧂🐟
• Zinc: Whole grains, eggs, milk, legumes 🌾
• Potassium: Bananas, potatoes, citrus fruits 🍌🥔🍊
• Magnesium: Nuts, seeds, green vegetables 🌰🌿

⚠️ Deficiency Disorders

• Calcium deficiency → Rickets (children), Osteoporosis (adults) 🦴
• Iron deficiency → Anemia (fatigue, pallor, weakness) 🩸
• Iodine deficiency → Goiter, mental retardation in children 🦋
• Zinc deficiency → Poor wound healing, skin lesions, growth retardation 🩹
• Sodium deficiency → Muscle cramps, weakness, dehydration 💧
• Fluoride deficiency → Dental caries 🦷

💊 Toxicity (Excess Intake)

Too much of certain minerals can also be harmful:

• Excess Iron → Liver damage and constipation.
• Excess Sodium → Hypertension (high blood pressure).
• Excess Fluoride → Dental or skeletal fluorosis.

🛑 Balance is key — both deficiency and excess can disturb normal body functions.

💧 6. Water – The Life Element

Water is essential for digestion, circulation, temperature regulation, and excretion.
Requirement: About 2–3 liters/day depending on climate and activity. 🚰
Key Point: Water helps transport nutrients and remove waste.

🌿 1. Importance of Water

Water forms the major part of body composition, making up about 60–70% of total body weight in adults.

• In infants, it is even higher — around 75–80%.
• It acts as the medium of all metabolic reactions, transports nutrients, and removes waste products.
  Without sufficient water, life cannot be sustained for more than a few days.

🧬 2. Distribution of Water in the Body

Water is distributed mainly in two compartments:

• Intracellular fluid (ICF): inside the cells (~2/3 of total body water)
• Extracellular fluid (ECF): outside the cells (~1/3 of total body water), including plasma, lymph, and interstitial fluid.
  💡 This balance is essential for cell function, nutrient exchange, and fluid regulation.

⚙️ 3. Functions of Water

💦 a) Solvent and Medium for Metabolism

All biochemical reactions, such as digestion, absorption, and excretion, occur in aqueous (water) medium.

🚚 b) Transport of Nutrients

Water helps in circulation of blood, lymph, and other fluids, carrying oxygen, glucose, amino acids, and minerals to cells.

🔥 c) Regulation of Body Temperature

Through sweating and evaporation, water maintains the normal body temperature (37°C). It prevents overheating during exercise or fever.

⚖️ d) Maintenance of Osmotic Balance

Water keeps a balance between electrolytes like sodium and potassium, ensuring proper nerve transmission and muscle contraction.

♻️ e) Excretion of Waste

Water aids in removing metabolic waste products like urea and uric acid through urine, sweat, and feces.

🧱 f) Lubrication and Cushioning

It acts as a lubricant for joints (synovial fluid) and cushions organs such as the brain and spinal cord through cerebrospinal fluid.

🍎 4. Daily Requirement

The daily requirement of water depends on age, climate, activity level, and diet.
On average:

• Adults: 2.5 to 3 liters/day
• Infants and children: higher per kg of body weight
  🫗 Requirement increases with hot weather, fever, diarrhea, or exercise.

🚰 5. Sources of Water

Water is obtained from three main sources:

• Drinking water and beverages (tea, milk, juices)
• Food sources (fruits, vegetables, soups)
• Metabolic water (produced by oxidation of nutrients inside the body)

Example: oxidation of 100 g of fat produces about 107 mL of water.

⚠️ 6. Water Deficiency (Dehydration)

When water loss exceeds intake, dehydration occurs.
Symptoms include:

• Dry mouth and tongue 👅
• Thirst and weakness 😩
• Decreased urine output 💧
• Dizziness, confusion, or even coma in severe cases 🚑
  Causes: vomiting, diarrhea, fever, burns, or inadequate intake.

🌈 7. Water Excess (Overhydration)

Too much water intake without sufficient electrolyte replacement may cause water intoxication.
🧠 It leads to hyponatremia (low sodium level), causing confusion, nausea, and seizures.

🩵 8. Water Balance in the Body

A healthy body maintains a balance between intake and output of water through:

• Intake: drinks, food, metabolic water
• Output: urine, sweat, feces, respiration
  The kidneys play a vital role in regulating this balance under hormonal control (ADH — antidiuretic hormone)

🥗 7. Fiber – The Digestive Helper

Fiber aids digestion and prevents constipation.
Sources: Whole grains, fruits, vegetables, legumes. 🌽🍏
Key Point: At least 25–30 g/day recommended for adults.

⚖️ 8. Importance of a Balanced Diet

✅ Maintains ideal body weight
✅ Boosts immunity and disease resistance
✅ Enhances mental and physical performance
✅ Ensures proper growth and development
✅ Promotes long-term health and wellbeing 🌞

🌿 Factors on Which a Balanced Diet Depends OR

FACTORS FOR PLANNING BALANCED DIET

A balanced diet means consuming the right quantity and quality of nutrients in proper proportions to maintain good health, normal body functions, and energy.
However, the composition of a balanced diet 🥗 is not the same for everyone — it depends on several important factors 👇

🧬 1. Age

• The dietary needs vary with age.
• 👶 Children need more protein, calcium, and vitamins for growth and development.
• 👩‍🦱 Adults need energy mainly for maintenance and activity.
• 👵 Elderly people require fewer calories but more fiber, calcium, and vitamins to maintain body functions and prevent diseases.

🚻 2. Sex (Gender)

• 🔹 Men generally require more energy and protein due to higher muscle mass and physical activity.
• 🔹 Women require extra iron and calcium, especially during menstruation, pregnancy, and lactation, to prevent anemia and bone problems.

⚖️ 3. Body Weight and Height

• Nutrient requirements depend on body size.
• Taller and heavier people need more energy.
• Those who are underweight or overweight should adjust diet according to BMI (Body Mass Index) and energy balance.

🧠 4. Physiological Condition

• The body’s condition greatly affects dietary needs.
• 🤰 Pregnant and lactating women need extra calories, proteins, vitamins, and minerals for fetal growth and milk production.
• 💪 Athletes or heavy workers require more carbohydrates and proteins for energy and muscle repair.
• 😷 Sick or recovering individuals need easily digestible foods and nutrients for healing and immunity.

🏃‍♀️ 5. Physical Activity and Occupation

• Energy requirement depends on the level of activity.
• 🧑‍💻 Sedentary workers (like office staff) need less energy.
• 👷‍♂️ Moderate workers (like nurses, teachers) need moderate energy.
• 🚜 Heavy workers (like laborers, farmers) need a high-energy diet with more carbohydrates and fats.

☀️ 6. Climate and Environment

• Climate affects the type and amount of food required.
• 🌞 In hot climates, light and cooling foods (like fruits, salads, curd) are preferred.
• ❄️ In cold climates, energy-rich foods (like fats and carbohydrates) help maintain body heat.

🧩 7. State of Health

• Healthy people can digest a variety of foods easily.
• During illness or recovery, soft and bland diets with adequate fluids and vitamins are recommended.
• For example, diabetic patients need to control sugar intake, and hypertensive patients should limit salt.

🧠 8. Cultural and Religious Beliefs

• Dietary habits are influenced by traditions, religion, and social customs.
• Example: Hindus may avoid beef, Muslims avoid pork, and Jains avoid root vegetables.
• A balanced diet must be planned according to beliefs without compromising nutrition.

💰 9. Economic Status

• Income level influences food choice.
• People with higher income can afford a wider variety of nutritious foods, while those with limited income should plan low-cost yet nutritious options like pulses, cereals, and seasonal vegetables.

🕒 10. Availability of Food

• Seasonal and regional availability also affects diet composition.
• In coastal areas, people eat more fish 🐟; in northern India, wheat is more common than rice 🍚.
• Using locally available foods ensures freshness and affordability.

🧑‍🍳 11. Food Habits and Taste Preferences

• People choose foods based on taste, habits, and upbringing.
• Some prefer spicy food 🌶️, others prefer mild or bland food.
• Nutrition planning must respect personal preferences to ensure the person enjoys and follows the diet regularly.

🧮 12. Knowledge of Nutrition

• Awareness plays a key role.
• People who understand the importance of balanced diet tend to make better food choices.
• Nutrition education helps in maintaining long-term health and disease prevention.

Guidelines Available for Planning a Balanced Diet

⚖️ 1. Introduction

A balanced diet means eating a variety of foods in the right proportions to supply all essential nutrients — carbohydrates, proteins, fats, vitamins, minerals, and water 💧.
To ensure public health and nutrition security, several legal guidelines and policies have been developed by the Government of India and international bodies 🌍.

🏛️ 2. National Legal and Policy Frameworks

🩺 a) National Food Security Act (NFSA), 2013

• Ensures food as a legal right 🍚.
• Provides subsidized grains (wheat, rice) through the Public Distribution System (PDS).
• Aims to make sure every individual gets adequate calories and nutrients daily.
• Special focus on women, children, and poor families.

✅ Supports balanced diet by ensuring access to staple foods.

🧒 b) Integrated Child Development Services (ICDS), 1975

• A legal initiative under the Ministry of Women and Child Development 👶.
• Provides supplementary nutrition, health check-ups, and pre-school education to children <6 years and lactating/pregnant women.
• Follows the ICMR dietary recommendations for calorie and protein supply.

🥣 Encourages balanced diet early in life.

👩‍⚕️ c) Mid-Day Meal Scheme (MDMS), 1995

• Legalized through Supreme Court directives (2001).
• Provides nutritious cooked meals to school children.
• Minimum calories and protein content are defined by law 📏.

🍛 Ensures nutrition and energy for school-age children.

🌾 d) Food Safety and Standards Act (FSSA), 2006

• Enforced by Food Safety and Standards Authority of India (FSSAI).
• Controls and monitors food quality, labeling, fortification, and safety.
• FSSAI’s “Eat Right India” initiative promotes:
  • 💚 Safe food
  • 🍎 Healthy diet
  • 🌍 Sustainable nutrition

🛡️ Provides legal backing for safe, balanced, and nutritious food choices.

🧬 e) Indian Council of Medical Research (ICMR) – Nutrient Requirements

• Though not a law, ICMR guidelines are officially recognized standards for planning diets.
• Provide Recommended Dietary Allowances (RDA) for all age groups.
• Used legally in ICDS, MDMS, hospitals, and nutrition programs.

📊 Guides professionals to plan balanced diets as per scientific norms.

🌸 3. International Legal and Ethical Guidelines

🌐 a) WHO and FAO Nutrition Guidelines

• Support member countries to maintain minimum dietary standards.
• Legal frameworks like Codex Alimentarius ensure food quality and nutrient safety worldwide.

🌏 India follows these standards in its own FSSAI norms.

🤝 b) Sustainable Development Goals (SDG-2 – Zero Hunger)

• A United Nations legal commitment to end malnutrition by 2030.
• India’s food laws align with this goal to ensure balanced diets for all.

🥦 Encourages nutrition security as a human right.

📜 4. Legal Provisions for Food Fortification

• FSSAI’s Food Fortification Regulations (2018) make it mandatory or voluntary to fortify foods like:
  • 🧂 Salt with iodine and iron
  • 🌾 Rice/wheat flour with iron, folic acid, B12
  • 🍼 Edible oil with vitamins A & D
• Supports the balanced diet concept through nutrient enrichment.

🩸 5. National Nutrition Mission (POSHAN Abhiyaan), 2018

• Backed by legal and administrative framework.
• Integrates multiple schemes (ICDS, MDMS, NNM) to combat malnutrition, anemia, and vitamin deficiency.
• Encourages nutrition counseling and balanced diet education for all age groups.

💪 Strengthens the right to good nutrition.

📖 6. Key Legal Principles Supporting Balanced Diet Planning

1. Right to Food – Article 21 (Constitution of India) ⚖️
   • Implies every citizen has a right to live with dignity, including nutritious food.
2. Right of Children to Free and Compulsory Education Act, 2009 🎒
   • Supports mid-day meal and health nutrition provisions.
3. National Health Policy, 2017 💉
   • Emphasizes preventive and promotive health through balanced nutrition.

🌿 1. Understand the Concept of a Balanced Diet

A balanced diet provides all essential nutrients (carbohydrates, proteins, fats, vitamins, minerals, water, and fiber) in the right proportion to maintain health, growth, and energy.

🧠 2. Know the Basic Nutrient Groups

• 🥖 Carbohydrates: Main source of energy (e.g., rice, chapati, bread, cereals)
• 🍗 Proteins: For growth and repair of body tissues (e.g., milk, eggs, pulses, fish)
• 🧈 Fats: Provide energy and help absorb vitamins (e.g., oil, butter, nuts)
• 🍎 Vitamins & Minerals: Regulate body functions and strengthen immunity (e.g., fruits, vegetables)
• 💧 Water & Roughage (Fiber): Maintain hydration and digestive health (e.g., fruits, green leafy vegetables)

🍽️ 3. Follow Food Group Distribution

Include all five food groups daily:

1. Cereals & grains
2. Pulses & legumes
3. Milk & milk products
4. Fruits & vegetables
5. Fats, oils, and sugars (in limited amounts)

🕒 4. Maintain Meal Proportion & Timing

• 🥣 Breakfast: Light but energy-rich (milk, fruit, cereal)
• 🍛 Lunch: Balanced meal (rice/roti + dal + vegetable + curd)
• 🍎 Snacks: Healthy options (fruit, sprouts, nuts)
• 🍲 Dinner: Light and easy to digest (soups, salad, rice + dal)

⚖️ 5. Follow Nutritional Balance Principles

• 50–60% Carbohydrates
• 10–15% Proteins
• 20–30% Fats
• Sufficient vitamins, minerals, fiber, and water 💧

👩‍⚕️ 6. Consider Age, Sex, and Activity

• 🧒 Children → More protein for growth
• 👩‍🦰 Women → More iron & calcium
• 🧓 Elderly → Easy-to-digest, fiber-rich foods
• 🏃 Active individuals → Higher calorie & protein intake

🚫 7. Avoid Unhealthy Habits

❌ Excess fried foods
❌ Junk food or sugary drinks
❌ Skipping meals
❌ Overeating

🍴FOOD HYGIENE :-

🌿 Introduction

Food hygiene means all the conditions and measures necessary to ensure the safety, wholesomeness, and cleanliness of food at all stages — from production to consumption. It protects people from foodborne illnesses and ensures food remains nutritious, appealing, and safe to eat.🍽️ FOOD HYGIENE – DETAILED EXPLANATION

🧼 Meaning of Food Hygiene

Food hygiene involves handling, preparing, and storing food in ways that prevent contamination and spoilage.
It includes personal cleanliness, kitchen sanitation, safe food storage, and proper cooking practices to prevent harmful microorganisms from spreading.

🧠 Importance of Food Hygiene

✅ Prevents foodborne diseases like typhoid, cholera, and food poisoning
✅ Maintains nutritional quality of food
✅ Prevents wastage and spoilage
✅ Builds consumer confidence in food safety
✅ Promotes public health and community well-being

🧍‍♀️ 1. Personal Hygiene of Food Handlers

👩‍🍳 The person who handles food plays a key role in preventing contamination.
Main points include:

• Regular bathing and clean clothes every day
• Short, clean nails and no jewelry while cooking
• Washing hands before handling food, after toilet use, or touching raw materials
• Hair covered with a clean cap or scarf
• Avoid touching mouth, nose, or hair during food preparation
• Avoid cooking when suffering from infectious diseases (like diarrhea, cold, wounds)

🏠 2. Kitchen and Environmental Hygiene

🏡 The kitchen environment should always be clean and safe.
Key measures:

• Keep floors, walls, and utensils clean and dry
• Protect kitchen from flies, cockroaches, and rodents
• Dispose of waste properly and daily
• Provide safe water supply and drainage
• Maintain good ventilation and lighting in kitchen area
• Utensils must be washed and dried properly before reuse

🍞 3. Food Handling Practices

To ensure food safety at every stage:

• Always wash raw fruits and vegetables before use
• Separate raw and cooked food to avoid cross-contamination
• Use clean and dry utensils for cooked food
• Avoid reheating food multiple times
• Serve food immediately after preparation

❄️ 4. Food Storage Hygiene

Proper storage prevents bacterial growth and spoilage:

• Store perishable foods in refrigerator (below 5°C)
• Keep dry food in airtight, clean containers
• Store cooked food separately from raw food
• Label and date stored foods to ensure first in–first out (FIFO) use
• Avoid storing near chemicals or cleaning agents

🔥 5. Cooking Hygiene

Cooking destroys many harmful microorganisms, but it must be done properly:

• Cook food thoroughly at proper temperature
• Avoid half-cooked meat, eggs, or fish
• Use clean water and utensils for cooking
• Taste food with clean spoon and not directly from pot
• Cover food after cooking to prevent contamination

🚰 6. Water and Food Hygiene

Water is a major source of contamination if not treated properly:

• Always use boiled or filtered water for drinking and cooking
• Avoid using stagnant or contaminated water
• Regularly clean water tanks and containers

🧪 7. Food Contamination

Food can be contaminated by:

• Biological agents: bacteria, viruses, parasites
• Chemical agents: pesticides, cleaning agents, preservatives
• Physical agents: hair, dust, glass pieces, metal fragments
  Prevention involves maintaining cleanliness, safe storage, and proper handling.

🧹 8. Waste Disposal

Proper waste management prevents pests and diseases:

• Dispose of food waste daily
• Keep dustbins covered and clean
• Segregate wet and dry waste
• Avoid littering near cooking area

👩‍⚕️ 9. Role of Health Education

Health education helps in promoting good hygiene habits:

• Educate food handlers about disease transmission and cleanliness
• Conduct regular inspection of food establishments
• Encourage community awareness about safe food practices

🥗 Food Preparation and Preservation

🌿 Introduction

Food preparation and preservation are essential parts of nutrition and dietetics. They ensure that the food we eat is safe, tasty, digestible, and nutritious.
💡 The main goal is to retain maximum nutrients, enhance flavor, and prevent spoilage caused by microorganisms or enzymes.

🍳 Food Preparation

Food preparation means the process of making raw food materials ready for cooking or eating. It involves cleaning, cutting, mixing, cooking, and serving.

🔹 Objectives of Food Preparation

• To make food palatable (tasty and appealing).
• To improve digestibility and texture.
• To enhance flavor, color, and aroma.
• To destroy harmful microorganisms and parasites.
• To increase the variety of the diet by combining foods.
• To preserve or increase nutrient availability (e.g., cooking legumes improves protein digestibility).

🔹 Basic Steps in Food Preparation

1. Selection of Ingredients – Choose fresh, good-quality food materials.
2. Cleaning and Washing – Removes dirt, pesticides, and microbes.
3. Cutting, Peeling, Grating – According to recipe or cooking method.
4. Cooking Methods –
   • Moist-heat (boiling, steaming, stewing)
   • Dry-heat (roasting, baking, frying)
   • Combination (braising, sautéing)
5. Seasoning and Flavoring – Use of spices and condiments.
6. Serving and Storage – Serve hygienically and store leftovers properly.

🔹 Effects of Cooking on Food

• ✅ Improves taste and digestibility
• ✅ Kills pathogens
• ⚠️ May cause nutrient losses (especially vitamin C and B-complex if overcooked)
• ✅ Develops desirable color and texture

🧊 Food Preservation

Food preservation means preventing or delaying food spoilage by controlling the growth of microorganisms, enzymes, and chemical reactions.

🔹 Importance of Food Preservation

• 🌾 Prevents food wastage
• 🏡 Ensures food availability year-round
• 🚚 Facilitates transport and storage
• 💰 Reduces economic loss
• 🩺 Maintains nutritional quality and safety

🧪 Principles of Food Preservation

The main scientific principles are based on controlling microbial and enzymatic activities:

1. Destruction of microorganisms – by heat (pasteurization, sterilization).
2. Inhibition of microbial growth – by reducing moisture, acidity, or temperature.
3. Avoiding contamination – by using hygienic packaging and handling.
4. Delay of chemical reactions – by refrigeration or use of antioxidants.

🍯 Methods of Food Preservation

🔸 1. Physical Methods

• Drying / Dehydration – Removes water; used for cereals, pulses, fruits.
• Freezing – Slows down bacterial growth; used for meat, vegetables.
• Refrigeration – Short-term preservation at 4°C for milk, fruits, leftovers.
• Heating – Destroys microbes:
  • Pasteurization – moderate heating (e.g., milk).
  • Sterilization – complete destruction by high heat.
• Canning and Bottling – Food sealed in airtight containers and heated.
• Irradiation – Using ionizing radiation to kill microorganisms.

🔸 2. Chemical Methods

• Use of Preservatives like:
  • Salt (in pickles, fish)
  • Sugar (in jams, jellies)
  • Vinegar or Acetic acid (in chutneys, sauces)
  • Sodium benzoate and potassium metabisulphite (for fruit juices).
    These create unfavorable conditions for microbial growth.

🔸 3. Biological Methods

• Fermentation – Using beneficial microbes (yeast, bacteria) to preserve food and enhance flavor, e.g., curd, idli batter, bread, wine, pickles.

🔸 4. Use of Low Temperature

• Cooling and freezing inhibit microbial activity without nutrient loss.
• Used for milk, butter, fish, and vegetables.

🔸 5. Use of High Temperature

• Boiling, pasteurization, and canning destroy enzymes and bacteria effectively.

🔸 6. Modern Methods

• Vacuum packaging – Removes oxygen to slow oxidation.
• Modified atmosphere packaging (MAP) – Adjusting gas composition inside packs.
• Freeze drying – Used for instant coffee, baby foods, and vaccines.

🧺 Hygienic Measures During Preservation

• Always use clean utensils and boiled or filtered water.
• Maintain personal hygiene and sanitary surroundings.
• Store preserved food in cool, dry, and sealed containers.
• Regularly check expiry dates of packaged foods.

🌿 Review of Macronutrients and Micronutrients

🥦 1. Macronutrients (Major Nutrients)

Macronutrients are nutrients required by the body in large amounts to provide energy and support growth, metabolism, and repair.
They include Carbohydrates, Proteins, and Fats.

🍞 A. Carbohydrates

• 💡 Main energy source for the body — provides 4 kcal/g.
• 🌾 Found in cereals, rice, wheat, potatoes, fruits, and sugar.
• 🔄 Converted into glucose for immediate energy or stored as glycogen.
• ⚙️ Types:
  • Simple carbs (sugar, honey, fruits)
  • Complex carbs (starch, grains, vegetables)
• ⚠️ Deficiency: Fatigue, weakness, ketosis.
• ⚠️ Excess: Obesity, diabetes, dental caries.

🍗 B. Proteins

• 💪 Building blocks of the body — for tissue growth and repair.
• 🔬 Made of amino acids; some are essential (must come from diet).
• 🥚 Sources: milk, eggs, meat, pulses, soybeans, nuts.
• ⚙️ Functions:
  • Body structure (muscles, enzymes, hormones)
  • Immune defense (antibodies)
  • Fluid balance and repair
• ⚠️ Deficiency: Kwashiorkor, Marasmus, stunted growth, muscle wasting.
• ⚠️ Excess: Kidney load, dehydration.

🥑 C. Fats (Lipids)

• 🔋 High-energy nutrient — provides 9 kcal/g.
• 🧠 Important for cell membrane, hormone production, and vitamin absorption (A, D, E, K).
• 🫒 Sources: butter, ghee, nuts, fish oil, seeds.
• ⚙️ Types:
  • Saturated fats (animal fats, butter)
  • Unsaturated fats (olive oil, sunflower oil)
• ⚠️ Deficiency: Dry skin, vitamin deficiency, hormonal imbalance.
• ⚠️ Excess: Obesity, heart disease, atherosclerosis.

💧 2. Micronutrients (Minor Nutrients)

Micronutrients are needed in small amounts, but they are vital for metabolism, immunity, and disease prevention.
They include Vitamins and Minerals.

🍊 A. Vitamins

• Organic compounds essential for biochemical functions.
• Two main groups:

💧 Water-Soluble Vitamins

• Vitamin B complex (B1, B2, B3, B6, B12, Folate)
  • 🔹 Help in metabolism and nervous system function.
  • ⚠️ Deficiency → Beriberi, Pellagra, Anemia.
• Vitamin C
  • 🍋 Important for wound healing and immunity.
  • ⚠️ Deficiency → Scurvy (bleeding gums, weakness).

🧈 Fat-Soluble Vitamins

• Vitamin A 🥕 – Vision and skin health (deficiency → night blindness)
• Vitamin D 🌞 – Bone strength (deficiency → rickets, osteomalacia)
• Vitamin E 🥜 – Antioxidant protection (deficiency → cell damage)
• Vitamin K 🥬 – Blood clotting (deficiency → bleeding tendency)

🧂 B. Minerals

• Inorganic elements essential for body structure and regulation.

⚙️ Major Minerals

• Calcium (Ca): Bone, teeth, muscle function.
• Phosphorus (P): Bone and energy metabolism.
• Potassium (K): Nerve impulses and heart rhythm.
• Sodium (Na): Fluid and acid-base balance.
• Magnesium (Mg): Muscle relaxation, enzyme function.

⚙️ Trace (Minor) Minerals

• Iron (Fe): Hemoglobin formation (deficiency → anemia).
• Iodine (I): Thyroid hormone synthesis (deficiency → goiter).
• Zinc (Zn): Wound healing, immunity.
• Fluoride (F): Teeth protection.

🌍 3. Importance of Balance

• ⚖️ Both macro and micronutrients are essential in right proportion.
• 🍽️ Balanced diet ensures growth, energy, resistance, and vitality.
• 🚫 Imbalance can lead to malnutrition or chronic diseases.