Introduction into Nutrition
Introduction into Nutrition
Introduction
Carbohydrates
Carbohydrates are the so-called primary energy giving foods. They are more easily and quickly digested and utilised than fats. Each gram of carbohydrates yields 4 kilocalories.
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Taro |
(c) Biovision
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Varieties of maize |
(c) Biovision
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Sweet Potato |
(c) Biovision
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Fats
Fats are a secondary source of energy. They are the way our body best likes to store energy. Each gram of fat ingested gives 9 kilocalories of energy. There are different types of fat. Those that are saturated (usually solid at room temperature) and unsaturated (liquid at room temperature).
Saturated fats tend to be from animal sources whilst unsaturated fats are usually plant in origin except for palm oil which has a high amount of saturated fats.
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Monosaturated Fats |
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Proteins
- Animal proteins: Beef, Mutton, Goat meat, Pork, Fish, Camel meat, Chicken and Eggs
- Plant proteins: Beans, Peas,Nuts, Mushrooms
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Beef |
(c) Mukuhi Nganga, Kenya
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Chicken |
(c) Mukuhi Nganga, Kenya
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Beans |
(c) Biovision
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Vitamins and Minerals
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Orange |
(c) Biovision
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Pineapple |
(c) Biovision
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Carrot |
(c) Biovision
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Minerals are inorganic substances also needed to maintain normal body function. The body cannot manufacture them and must out - source them. These include Calcium and Phosphorous in milk for strong bones and teeth, Iron for blood formation and Iodine added to table salt for normal
thyroid function.
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Milk |
(c) Biovision
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Salt |
(c) Mukuhi Nganga, Kenya
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Roughage
Roughage is the fibrous indigestible portion (insoluble fibre) of our diet essential to health of the digestive system. This includes bran, some whole grain cereals (opt for brown as opposed to refined white flour and rice), some fruit and vegetable seeds.
Water
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Water |
(c) Su Kahumbu, Kenya
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NOTE: The grouping of these foods is based on their major component. Most food stuffs contain multiple things. For example, beans not only have protein, they also have carbohydrate, can be used for oil production, are rich in vitamin B and have inorganic elements such as iron.
Food pyramids of a healthy balanced diet
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Healthy Food Pyramid |
(c) Biovision
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Dairy |
(c) USDA National Nutrient Database
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Cereal/Grain |
(c) USDA National Nutrient Database
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Fruit |
(c) USDA National Nutrient Database
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Fruit |
(c) USDA National Nutrient Database
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Meat |
(c) USDA National Nutrient Database
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Nuts |
(c) USDA National Nutrient Database
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Vegetables |
(c) USDA National Nutrient Database
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Vegetables |
(c) USDA National Nutrient Database |
Sample diet plan for a week
Information Source Links
- Willett,W. C. M.D. & Skerrett, P. J.; (2005). The Nutrition Source, Department of Nutrition, Harvard School of Public Health, and Eat, Drink, and Be Healthy.
- U.S. Department of Agriculture, Agricultural Research Service. (2007). USDA National Nutrient Database for Standard Reference, Release 21. Nutrient Data Laboratory Home Page, www.ars.usda.gov