The Chemistry of Food.

1
The Chemistry of Food.

• Diet Nutrition Presented by
• Yemisi Thomas

2
Nutrition Fortification

• Introduction
• There are many Benefits to adopting a healthy
  eating plan.
• Healthy eating helps reduce the risk of terminal
  diseases such as
• Cancer
• Diabetes
• Heart Disease
• Stroke
• This presentation includes the function of
  vitamins in the body.
• The function of minerals in the body
• Illnesses associated with their deficiency
• Ideas on healthy eating plans

3
Reasons for Maintaining a Healthy Diet.

• Many people do not know it but a healthy diet
  helps reduce the risk of hereditary diseases.
• If your family has a history of cancer or other
  serious diseases, a healthy eating plan could
  protect you from contracting it.
• Eating well, builds up, and causes the immune
  system to become stronger.
• Along with being active, a healthy eating
  lifestyle helps one maintain healthy weight.

4
Research

• On recognizing the problem with healthy eating
  and the persistence of diseases in the United
  States, Certain organizations have recommended
  eating plans (http//www.everydaychoices.org/eat.h
  tml).
• These organizations include
• American Cancer Society
• American Diabetes Association
• American Heart Association
• These organizations maintain that a healthy
  eating, especially foods containing good minerals
  and vitamins is the best defense against disease.

5
Vitamins

• Vitamins are those organic compounds essential in
  the diet in small amounts.
• They have literally no caloric value.
• They serve very important roles in maintaining
  good health and cell functions.
• There are different types of vitamins.
• They are Fat-Soluble, and Water-Soluble.
• Fat-soluble include, vitamins A, D, E, and K.
• While the Water-soluble vitamins include C and B
  Complex.

6
Minerals

• Minerals are elements needed for good health.
• There are major minerals and minor minerals.
• Major minerals include calcium, phosphorous,
  sodium, while Minor Minerals include iodine, ion,
  zinc, selenium, chromium, etc.

7
Function of vitamins in the body in the body

• Vitamin A is useful for vision, strong immune
  system, good skin and body lining.
• Its major function is in the eye, it builds up
  part of the retinal pigments that absorbs light.
• It is present in liver oils, milk, butter and
  eggs.
• Vitamin D helps promote the absorption of calcium
  through the intestinal wall into the blood. It is
  present in milk, egg yolks, etc.
• Vitamin E is an antioxidant that prevents
  oxidative damage to cell membranes, etc
• It is present in a lot of foods.
• Vitamin K is necessary for the synthesis of
  proteins involved in blood clotting.
• The water-soluble vitamins are used for synthesis
  of connective tissue called collagen, protection
  against infection, and absorption of iron
  (vitamin C to be more specific).
• They are present in citrus fruits, green
  vegetables, peppers, etc.
• B vitamin complex includes a lot of other
  vitamins. As a whole they play an important role
  in metabolism.

8
Function of some Minerals in the body

• Calcium is necessary for healthy bones and teeth,
  and is the most abundant mineral in the body.
• Phosphorus is also a very important mineral in
  the body, it helps in building healthy bones and
  teeth. Phosphorus also helps in energy
  metabolism.
• Sodium (mainly salt) helps in maintaining a
  healthy fluid level regulation.
• Potassium and magnesium are involved in balancing
  electrolytes in and around the cell.
• Magnesium is useful in bone formation as well.
• The minor minerals like iodine assists in the
  synthesis of a hormone that regulates basal
  metabolic rates. It is needed in small quantities
  in the body.
• Iron is found in hemoglobin, this is the protein
  that carries oxygen in the blood.
• Zinc is essential in the function of a lot of
  enzymes in the body.

9
Vitamin and Mineral Deficiencies

• There is recommended daily intake for adults, of
  vitamins and minerals.
• Falling below the daily intake may cause certain
  deficiencies.
• Some of these deficiencies will be discussed.
• Vitamin A deficiency results in night blindness,
  vitamin D deficiency causes rickets, vitamin C
  deficiency results in Scurvy (bleeding Gums),
  etc.
• Low calcium in the body results in osteoporosis,
  high blood sodium levels may result in
  hypertension.
• Iodine deficiency results in goiter.

10
Pictures of some Vitamin Deficiencies.
11
Recommended daily intake for some vitamins and
minerals.

• The recommended daily allowance (RDA) for vitamin
  A is 1000 retinol equivalents (RE) for men and
  800 for women. This is equivalent to quarter of a
  cup of cooked carrots.
• RDA for vitamin D is 10 micrograms a day.
• RDA for vitamin E is 10mg/day for men and 8mg/day
  for women.
• Vitamin K is 80mg/day for men and 60 mg/day for
  women (although as you grow older you will need
  to take more).
• For vitamin C, 60mg/day for adults is needed.
• For Vitamin Bs, they vary.
• The adult RDA for calcium is 800mg/day, its the
  same for phosphorus but growing children and
  young adults need significantly more.
• Theres no RDA for sodium.

12
Recommended Diet

• Serving Sizes are important
• Six ounces or less of poultry, fish or lean meat.
• 1 cup of vegetables as part of the meal.
• Medium size-piece of fruit salad.
• Eat a total of at least five servings of fruit
  salad a day.
• Whole grain bread and cereals.
• Low fat soups seasoned with a small amount of
  salt
• Healthy Fats e.g. vegetable oils such as olive
  oil. Peanut oil, soybean, etc.
• Avocados, nuts and low-fat Margarine.
• A small size desert as an occasional treat
  (http//www.everyday choices.org/eat_healthy_diet.
  html).
• Organic foods are preferable as they are more
  nutritious the vitamin content in such foods are
  preserved in them.

13
Affordable Healthy Eating.

• Choose foods that help maintain a healthy weight.
• Substitute lower calorie foods for high calorie
  foods.
• Use fat free products.
• Use products without added sugar.
• Use-low fat cooking methods like roasting,
  baking, broiling, steaming or poaching.
• Limit deep-fat frying.

14
Eating on the Go.

• A lot of us seem to have very busy lifestyles and
  due to this, we sometimes find ourselves in
  positions where we cannot cook for ourselves or
  our families e.g. students.
• Here are some eating on the go tips for all.
• Find healthy food that travels well.
• Yoghurt, cottage cheese, celery, peppers, carrots
  and apples travel well.
• Make it the night before.
• Make a list of possible combinations that you can
  take with you to work of where you are going.
• Vegetable Juice is a very healthy drink to take
  on the go and it keeps you full well until lunch
  time (http//www.ivillage.co.uk/dietandfitness/nut
  rition/healthyeat/articles).
• Canned tomato juice is one of the best things for
  good health e.g. V-8.

15
Eating on the Go.

• Think differently.
• Experiment with your food choices.
• Use celery and cheese.
• These things are easy to make and they are not
  time consuming.
• Lettuce is a great container.
• You can wrap some left over chicken in some
  lettuce and eat in the car.
• You can bake a potato and put some baked beans in
  it and take it with you.

16
Exercise Rest.

• Exercise is good for the body.
• Aerobics classes do help.
• It strengthens the muscles.
• It helps the circulation system work better.
• Exercise helps the brain become more receptive.
• It helps maintain a healthy body weight.
• Meditation is a form of exercise e.g. yoga.
• Laughter is good for the soul we might not
  believes this but a lot of laughter helps build
  the immune system.
• Proper sleep and/or rest helps keep you focused.

17
Conclusion.

• In general, it is necessary to eat healthily in
  order to live longer.
• Healthy eating accompanied with moderate exercise
  routines are good.
• Too much of everything is bad.
• Watching your food portions is necessary.
• Watching your exercise routines and time spent on
  exercise is necessary.
• Meditation can be used as a means of relaxation.
• It helps relief stress and worry.
• Seeing the physician regularly helps
  (http//www.everydaychoices.org/eat.html).
• Lastly organic foods tend to be more nutritious
  than normally processed foods.