Nutrition Basics

Introduction

We all need adequate nourishment to lead an active and healthy life. Since all foods have different nutritional value, we can choose from a wide range of foods for a wholesome diet. Our ability to meet our nutritional needs and to maintain good health depends on factors like awareness and availability of certain foods in specific areas. Besides satisfying our hunger, we should aim to sustain a healthy lifestyle through nutritional planning.

Meaning

Scientific Definition: Study of relationship between functional characteristics of living beings and their dietary environment.

In simpler terms, nutrition is all about foods, drinks, our food system and their interactions for the well-being of human body. Knowledge of nutrition is essential so that people live in the best of their health, improve their abilities, and sustain and enjoy increasingly diverse lifestyle.

In 400 BC, Hippocrates, the father of medicine, said “Let thy food be thy medicine.”

There are many food items that are still used as a cosmetic or a medicine. For example:

Turmeric is used as a face mask for fair complexion and as a medicinal herb to drink with milk in fever and cold.

Basil leaves and ginger are used for cough and cold.

Jaggery is used to relieve bee sting.

Wheat flour and gram flour are good for sprain in muscles.

Onion is used for boils and heat stroke.

Bitter gourd is used for stomach worms.

Major nutrients in food provide energy and essentials for our survival. These nutrients are called essential nutrients because our body cannot make them and must obtain them from food.

Some major nutrients are:

Carbohydrates: It supplies energy to body. It is recommended that 55-60% of our daily calories should come from complex carbohydrates like whole cereals and fruits.

Proteins: Protein is essential for body’s growth and development. Pulses, legumes and animal products are main sources of protein. Nearly 25-30% of our daily calories should come from proteins. Vegetarians tend to eat fewer proteins.

Fats: Nowadays much attention is focused on low fat diet but fat is also an essential component of our diet, especially in childhood, as it helps in brain development. Though excessive intake may lead to many health problems. At least 10-15 % of daily calories should come from fats.

Vitamin and Minerals: Vitamins and minerals are required in very tiny amount by our body but they are equally essential. Vitamin A, B, C, D, E and K are the most common vitamins. Fruits and vegetables are main sources of vitamins. Vitamins and minerals are usually called as protective nutrient, as they protect us from several ailments by strengthening our immune system.

Food groups: Our body requires energy and certain other essential nutrients and we obtain them from foods. For better understanding we can classify them in following categories: