FOOD:-
ANYTHING WHICH WE EAT TO SATISFY OUR HUNGER IS KNOWN AS FOOD.
FOOD GIVES US A FEELING OF SATISFACTION.
FOOD ARE ATTACHED WITH OTHER AS "LOVE AND CARING".
IT CAN BE MEANS OF SOCIAL GATHERING SUCH AS PARTY, BIRTHDAY, MARRIAGE AND WORKSHIPPED ETC.
FUNCTIONS OF FOOD:-
PHYSIOLOGICAL FUNCTION-
1- ENERGY YEIDING FOODS:-
RICH IN CARBOHYDRATES AND FATS,
1 GM CARBOHYDRATE PROVIDES 4 K.CAL ENERGY.
1 GM FAT GIVES 9 K.CAL OF ENERGY.
EXAMPLE:- CEREALS, MILLETS, RAGGI, JOWAR, BAJMA, SUGAR, OILS, FATS, POTATO, TROPICA, AND SWEET POTATO.
2- BODY BUILDING FOODS:-
FOODS RICH IN PROTEIN.
PROTEINS ARE MAINLY RESPONSIBLE FOR BODY BUILDING AND REPAIRING.
MILK, EGG, MEAT AND FISH RICH IN PROTEIN OF HIGH BIOLOGICAL VALUE.
PULSES, OILSEEDS, AND NUTS AND LOW FAT OILSEEDS, FLOURS RICH IN PROTEIN OF MEDIUM NUTRITIVE VALUE.
3- PROTECTIVE AND REGULATORY METABOLIC FOODS:-
RICH IN VITAMINS, MINERALS AND PROTEIN OF HIGH BIOLOGICAL VALUE- MILK, EGGS, FISH AND LIVER.
RICH IN CERTAIN VITAMINS AND MINERALS. ONLY GREEN LEAFY VEGETABLES AND SOME FRUITS.
NUTRITIONIST GROUP OF FOODS:-
THE NUTRITION EXPERT GROUP OF INDIAN COUNCIL OF MEDICAL REASERACH SUGGESTED A FIVE FOOD GROUP PLAN AND THE NUTRIENTS SUPPLIED BY EACH GROUP.
1- CEREALS, MILLETS, ROOTS AND TUBERS GROUP:-
RICH SOURCES OF STARCH, FAIR TO GOOD SOURCES OF PROTEINS AND CERTAIN B-VITAMINS, RICE, WHEAT, MAIZE, RAGI, SWEET POTATO AND TROPICA ALSO PRESENT.
2-MILK GROUP:-
RICH SOURCES OF PROTEIN, MINERALS AND VITAMINS.
INCLUDES PROTEIN RICH FOOD SUCH AS PULSES, NUTS, MEAT AND FISH.
3- FRUITS AND GREEN LEAFY VEGETABLES:- RICH SOURCES OF VITAMINS AND MINERALS.
INCLUDES PAPAYA, MANGO, ORANGE, INDIAN GOOSEBERRY, GUAVA AND ALL GREEN LEAFY VEGETABLES.
4- OTHER VEGETABLES:-
SOURCE OF CERTAIN VITAMINS, M INERALS AND ROUGHAGE (FIBERS).
INCLUDES BEANS, BRINJAL, LADY FINGER ETC.
5- FATS, OILS AND PURE CARBOHYDRATE FOODS:-
RICH SOURCE OF ENERGY.
VEGETABLE OILS ARE GOOD SOURCE OF ESSENTIAL FATTY ACIDS AND VITAMIN-E.
BUTTER IS A GOOD SOURCE OF VITAMIN-A.
Eg:- VEGETABLE OILS, ANIMAL FATS, SUGAR, JAGGARY, HONEY, SAGO, CUSTARD POWDER, STARCH ETC.
NUTRITIONAL COMPOSITION OF FOODS:-
CEREALS AND MILLETS:-
* MAIN SOURCE OF ENERGY, CONTRIBUTE ABOUT 60-70% DAILY ENERGY INTAKE.
* CONTAIN 6-12% PROTEIN.
* IMPORTANT SOURCE OF SEVERAL VITAMINSAND MINERALS. Eg:- VITAMIN-B, IRON, CALCIUM.
* RICE HAS LOWER CALCIUM AND IRON CONTENT.
* RAGGI IS RICH IN MINERALS ESPECIALLY CALCIUM AND FIBRE.
* CEREALS DO NOT CONTAIN EITHER VITAMIN-A OR VITAMIN-C EXCEPT THAT YELLOW MAIZE AND SOME VARIETIES OF SORGHUM.
* TOTAL FAT CONTENT IN CEREAL MAY VARY FROM 2-5% .
PULSES:-
* RICH SOURCE OF PROTEINS.
* RICH IN VITAMIN-B.
* SO NOT CONTAIN VITAMIN-A OR VITAMIN-C BUT GERMINATED LEGUMES CONTAIN SOME VITAMIN-C.
* LOW QUALITY PROTEIN DEFFICIENT IN METHIONINE AND RED GRAM
* RICH IN LYSINE
* MOST EFFECTIVE COMBINATION IN 4 PARTS OF CEREAL PROTEIN AND ONE PART OF PULSES PROTEIN
* CONTAIN HIGHER CONTENT OF TOTAL FAT (VISIBLE AND INVISIBLE)
NUTS AND OILSEEDS:-
* RICH IN PROTEIN
* CONTAINS HIGH LEVEL OF FAT
* HIGHER LEVELS OF VITAMIN-B
* GROUND NUT IS PARTICULARLY RICH IN THIAMINE AND NICOTINIC ACID
* MAINLY USED FOR OIL EXTRACTION
* PROTEIN IS OF INFERIOR QUALITY, DEFFICIENT IN AMINO ACID, METHIONINE BUT RICH IN LYSINE
* OILSEEDS PENTICULARLY GROUND NUT GETS EFFECTED WITH FUNGI (ASPERGILLUS FLAVUS) TO CAUSE DAMAGE IN THE LIVER.
SUGARS AND JAGGERY:-
* SWEETNING AGENT IN BEVERAGES AND OTHER FOODS TO INCREATE POLATIBILITY.
* GOOD SOURCE OF ENERGY.
* JAGGERY MAY CONTAIN SOME AMOUNT OF IRON.
* EXCESSIVE CONSUMPTION OF REFINED SUGAR LEADS TO HEAT DISORDERS IN ADULTS AND CARRIES IN CHILDREN.
FATS AND OILS:-
* VISIBLE FAT COMMONLY CONSUMED IN INDIA ARE BUTTER, GHEE, HYDROGENATED OIL AND VARIOUS VEGETABLES OILS ETC.
* PROVIDE ENERGY @ OF K CAL/GM.
* VEGETABLE OILS CONTAIN POLYUNSATURATED FATTY ACIDS LIKE LINOLIC ACID AND LINOLENIC ACID.
* TOTAL CALORIE FROM VISIBLE FAT SHOULD NOT EXCEED 20%.
FRUITS AND VEGETABLES:-
* GENERALLY GOOD SOURCE OF VITAMIN-B2,C E.G. INDIAN GOOSEBERRY, CAMLA AND GUAVA.
* YELLOW FRUITS LIKE MANGO AND PAPAYACANTAINS GOOD AMOUNT OF BETA CAROTENE (PRECURSOR OF VITAMIN-A).
* BANANA IS A GOODSOURCE OF CHO AND ENERGY.
* DRIED FOODS ARE DIRECT SOURCE OF IRON.
VEGETABLES:-
* GREEN LEAFY VEGETABLES LIKE SPINACH, FENUGREEK LEAVES, DRUMSTICKS, MINT ETC ARE RICH SOURCES OF CALCIUM, IRON, BETA CAROTENE, VITAMIN-C, RIBOFLAVIN AND FOLIC ACID.
ROOTS AND FIBERS:-
* TROPICA, POTATO, SWEET POTATO, CARROT, CALACIA YAM ETC ARE RICH IN CARBOHYDRATE.
* CARROTS AND YELLOW VARIETIES OF YAM ARE RICH IN CAROTENE.
OTHER VEGETABLES:-
* BRINJAL, LADYFINGER, FRENCH BEANS, TOMATOES, ETC PROVIDE VITAMIN-C AND SOME OTHER ESSENTIALS MINERALS.
* THEY ALSO RICH SOURCE OF FIBERS.
ANIMAL FOODS:-
MILK AND MILK PRODUCTS:-
* LIQUID MILK, MILK PRODUCTS, FERMENTED PRODUCTS LIKE CURD, BUTTER MILK ETC.
MILK:-
* IDEAL FOOD FOR INFANTS AND CHILDREN.
* GOOD SUPPLEMENTARY FOOD FOR ADULT.
* SOURCE OF GOOD QUALITY PROTEIN, CALCIUM AND RIBOFLAVIN.
* DEFFICIENT IN FE AND VIT-C.
* HUMAN MILK HAS LESS PROTEIN AD HIGHER LACTOSE THAN COW'S MILK.
* BUFFALO MILK CONTAIN HIGH CONTROL OF FAT THAN COW'S MILK.
SKIMMED MILK PRODUCTS:-
* RICH SOURCE OF ALL NUTREINTS EXCEPT ASCARBIC ACID.
* EGG PROTEIN HAVE NUTRITIONAL QUALITY THEREFORE USED AS STANDARD FOR QUALITY OF OTHER PROTEIN.
FLESH FOODS:-
* MEAT, POULTRY AND FISH.
* RICH IN GOOD QUALITY PROTEIN AND VIT-B.
* VIT-B12 ID PRESENT.
* GOOD SOURCE OF VIT-A
* FISH IS GOOD SOURCE OF CALCIUM.
* RICH IN OMEGA-3-FATTY UNSATURATED ACID.
* FISH MAY BE A SUBSTITUTE OF PULSES AND CEREAL BASED DIETS OF THE POOR.
CONDIMENTS AND SPICES:-
* USED FOR FLAVORING FOOD PREPARATION FOR IMPROVNG THEIR POLATIBILITY.
*SOME ARE RICH IN FE, TRACE METALS AND POTASSIUM.
* CONDIMENTS LIKE CHILLIES AND CORIANDER MAY PROVIDE SOME BETA CAROTENE.
* SPICES CONTAIN TANNINS WHICH MAY INTERFACE WITH FE ABSORPTION.
SALTS:-
* IMPORTANT ADDITIVE TO OUR DIETS CONTRIBUTES NaCl.
* HIGH SALT INTAKE MAY LEAD TO HYPERTENSION.
* DAILY SALT INTAKE IN OUR COUNTRY IS AROUND 15 GM/CAPUT/ DAY.
ANYTHING WHICH WE EAT TO SATISFY OUR HUNGER IS KNOWN AS FOOD.
FOOD GIVES US A FEELING OF SATISFACTION.
FOOD ARE ATTACHED WITH OTHER AS "LOVE AND CARING".
IT CAN BE MEANS OF SOCIAL GATHERING SUCH AS PARTY, BIRTHDAY, MARRIAGE AND WORKSHIPPED ETC.
FUNCTIONS OF FOOD:-
PHYSIOLOGICAL FUNCTION-
- TO PROVIDE ENERGY FROM FOOD.
- TO PROVIDE BODY BUILDING MATERIAL FOR GROWTH.
- TO REGULATE THE METABOLIC PROCESS.
- TO PROTECT US AGAINST VARIOUS DISEASES AND INFECTIONS.
1- ENERGY YEIDING FOODS:-
RICH IN CARBOHYDRATES AND FATS,
1 GM CARBOHYDRATE PROVIDES 4 K.CAL ENERGY.
1 GM FAT GIVES 9 K.CAL OF ENERGY.
EXAMPLE:- CEREALS, MILLETS, RAGGI, JOWAR, BAJMA, SUGAR, OILS, FATS, POTATO, TROPICA, AND SWEET POTATO.
2- BODY BUILDING FOODS:-
FOODS RICH IN PROTEIN.
PROTEINS ARE MAINLY RESPONSIBLE FOR BODY BUILDING AND REPAIRING.
MILK, EGG, MEAT AND FISH RICH IN PROTEIN OF HIGH BIOLOGICAL VALUE.
PULSES, OILSEEDS, AND NUTS AND LOW FAT OILSEEDS, FLOURS RICH IN PROTEIN OF MEDIUM NUTRITIVE VALUE.
3- PROTECTIVE AND REGULATORY METABOLIC FOODS:-
RICH IN VITAMINS, MINERALS AND PROTEIN OF HIGH BIOLOGICAL VALUE- MILK, EGGS, FISH AND LIVER.
RICH IN CERTAIN VITAMINS AND MINERALS. ONLY GREEN LEAFY VEGETABLES AND SOME FRUITS.
NUTRITIONIST GROUP OF FOODS:-
THE NUTRITION EXPERT GROUP OF INDIAN COUNCIL OF MEDICAL REASERACH SUGGESTED A FIVE FOOD GROUP PLAN AND THE NUTRIENTS SUPPLIED BY EACH GROUP.
1- CEREALS, MILLETS, ROOTS AND TUBERS GROUP:-
RICH SOURCES OF STARCH, FAIR TO GOOD SOURCES OF PROTEINS AND CERTAIN B-VITAMINS, RICE, WHEAT, MAIZE, RAGI, SWEET POTATO AND TROPICA ALSO PRESENT.
2-MILK GROUP:-
RICH SOURCES OF PROTEIN, MINERALS AND VITAMINS.
INCLUDES PROTEIN RICH FOOD SUCH AS PULSES, NUTS, MEAT AND FISH.
3- FRUITS AND GREEN LEAFY VEGETABLES:- RICH SOURCES OF VITAMINS AND MINERALS.
INCLUDES PAPAYA, MANGO, ORANGE, INDIAN GOOSEBERRY, GUAVA AND ALL GREEN LEAFY VEGETABLES.
4- OTHER VEGETABLES:-
SOURCE OF CERTAIN VITAMINS, M INERALS AND ROUGHAGE (FIBERS).
INCLUDES BEANS, BRINJAL, LADY FINGER ETC.
5- FATS, OILS AND PURE CARBOHYDRATE FOODS:-
RICH SOURCE OF ENERGY.
VEGETABLE OILS ARE GOOD SOURCE OF ESSENTIAL FATTY ACIDS AND VITAMIN-E.
BUTTER IS A GOOD SOURCE OF VITAMIN-A.
Eg:- VEGETABLE OILS, ANIMAL FATS, SUGAR, JAGGARY, HONEY, SAGO, CUSTARD POWDER, STARCH ETC.
NUTRITIONAL COMPOSITION OF FOODS:-
CEREALS AND MILLETS:-
* MAIN SOURCE OF ENERGY, CONTRIBUTE ABOUT 60-70% DAILY ENERGY INTAKE.
* CONTAIN 6-12% PROTEIN.
* IMPORTANT SOURCE OF SEVERAL VITAMINSAND MINERALS. Eg:- VITAMIN-B, IRON, CALCIUM.
* RICE HAS LOWER CALCIUM AND IRON CONTENT.
* RAGGI IS RICH IN MINERALS ESPECIALLY CALCIUM AND FIBRE.
* CEREALS DO NOT CONTAIN EITHER VITAMIN-A OR VITAMIN-C EXCEPT THAT YELLOW MAIZE AND SOME VARIETIES OF SORGHUM.
* TOTAL FAT CONTENT IN CEREAL MAY VARY FROM 2-5% .
PULSES:-
* RICH SOURCE OF PROTEINS.
* RICH IN VITAMIN-B.
* SO NOT CONTAIN VITAMIN-A OR VITAMIN-C BUT GERMINATED LEGUMES CONTAIN SOME VITAMIN-C.
* LOW QUALITY PROTEIN DEFFICIENT IN METHIONINE AND RED GRAM
* RICH IN LYSINE
* MOST EFFECTIVE COMBINATION IN 4 PARTS OF CEREAL PROTEIN AND ONE PART OF PULSES PROTEIN
* CONTAIN HIGHER CONTENT OF TOTAL FAT (VISIBLE AND INVISIBLE)
NUTS AND OILSEEDS:-
* RICH IN PROTEIN
* CONTAINS HIGH LEVEL OF FAT
* HIGHER LEVELS OF VITAMIN-B
* GROUND NUT IS PARTICULARLY RICH IN THIAMINE AND NICOTINIC ACID
* MAINLY USED FOR OIL EXTRACTION
* PROTEIN IS OF INFERIOR QUALITY, DEFFICIENT IN AMINO ACID, METHIONINE BUT RICH IN LYSINE
* OILSEEDS PENTICULARLY GROUND NUT GETS EFFECTED WITH FUNGI (ASPERGILLUS FLAVUS) TO CAUSE DAMAGE IN THE LIVER.
SUGARS AND JAGGERY:-
* SWEETNING AGENT IN BEVERAGES AND OTHER FOODS TO INCREATE POLATIBILITY.
* GOOD SOURCE OF ENERGY.
* JAGGERY MAY CONTAIN SOME AMOUNT OF IRON.
* EXCESSIVE CONSUMPTION OF REFINED SUGAR LEADS TO HEAT DISORDERS IN ADULTS AND CARRIES IN CHILDREN.
FATS AND OILS:-
* VISIBLE FAT COMMONLY CONSUMED IN INDIA ARE BUTTER, GHEE, HYDROGENATED OIL AND VARIOUS VEGETABLES OILS ETC.
* PROVIDE ENERGY @ OF K CAL/GM.
* VEGETABLE OILS CONTAIN POLYUNSATURATED FATTY ACIDS LIKE LINOLIC ACID AND LINOLENIC ACID.
* TOTAL CALORIE FROM VISIBLE FAT SHOULD NOT EXCEED 20%.
FRUITS AND VEGETABLES:-
* GENERALLY GOOD SOURCE OF VITAMIN-B2,C E.G. INDIAN GOOSEBERRY, CAMLA AND GUAVA.
* YELLOW FRUITS LIKE MANGO AND PAPAYACANTAINS GOOD AMOUNT OF BETA CAROTENE (PRECURSOR OF VITAMIN-A).
* BANANA IS A GOODSOURCE OF CHO AND ENERGY.
* DRIED FOODS ARE DIRECT SOURCE OF IRON.
VEGETABLES:-
* GREEN LEAFY VEGETABLES LIKE SPINACH, FENUGREEK LEAVES, DRUMSTICKS, MINT ETC ARE RICH SOURCES OF CALCIUM, IRON, BETA CAROTENE, VITAMIN-C, RIBOFLAVIN AND FOLIC ACID.
ROOTS AND FIBERS:-
* TROPICA, POTATO, SWEET POTATO, CARROT, CALACIA YAM ETC ARE RICH IN CARBOHYDRATE.
* CARROTS AND YELLOW VARIETIES OF YAM ARE RICH IN CAROTENE.
OTHER VEGETABLES:-
* BRINJAL, LADYFINGER, FRENCH BEANS, TOMATOES, ETC PROVIDE VITAMIN-C AND SOME OTHER ESSENTIALS MINERALS.
* THEY ALSO RICH SOURCE OF FIBERS.
ANIMAL FOODS:-
MILK AND MILK PRODUCTS:-
* LIQUID MILK, MILK PRODUCTS, FERMENTED PRODUCTS LIKE CURD, BUTTER MILK ETC.
MILK:-
* IDEAL FOOD FOR INFANTS AND CHILDREN.
* GOOD SUPPLEMENTARY FOOD FOR ADULT.
* SOURCE OF GOOD QUALITY PROTEIN, CALCIUM AND RIBOFLAVIN.
* DEFFICIENT IN FE AND VIT-C.
* HUMAN MILK HAS LESS PROTEIN AD HIGHER LACTOSE THAN COW'S MILK.
* BUFFALO MILK CONTAIN HIGH CONTROL OF FAT THAN COW'S MILK.
SKIMMED MILK PRODUCTS:-
* RICH SOURCE OF ALL NUTREINTS EXCEPT ASCARBIC ACID.
* EGG PROTEIN HAVE NUTRITIONAL QUALITY THEREFORE USED AS STANDARD FOR QUALITY OF OTHER PROTEIN.
FLESH FOODS:-
* MEAT, POULTRY AND FISH.
* RICH IN GOOD QUALITY PROTEIN AND VIT-B.
* VIT-B12 ID PRESENT.
* GOOD SOURCE OF VIT-A
* FISH IS GOOD SOURCE OF CALCIUM.
* RICH IN OMEGA-3-FATTY UNSATURATED ACID.
* FISH MAY BE A SUBSTITUTE OF PULSES AND CEREAL BASED DIETS OF THE POOR.
CONDIMENTS AND SPICES:-
* USED FOR FLAVORING FOOD PREPARATION FOR IMPROVNG THEIR POLATIBILITY.
*SOME ARE RICH IN FE, TRACE METALS AND POTASSIUM.
* CONDIMENTS LIKE CHILLIES AND CORIANDER MAY PROVIDE SOME BETA CAROTENE.
* SPICES CONTAIN TANNINS WHICH MAY INTERFACE WITH FE ABSORPTION.
SALTS:-
* IMPORTANT ADDITIVE TO OUR DIETS CONTRIBUTES NaCl.
* HIGH SALT INTAKE MAY LEAD TO HYPERTENSION.
* DAILY SALT INTAKE IN OUR COUNTRY IS AROUND 15 GM/CAPUT/ DAY.
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