National

MODULE 4:
HEALTH
PROGRAM
Service
NUTRITION AND
HYGIENE Training
Program 1
Nutrition

 Nutrition is the science that studies the process by which

living organisms acquire all the things that are necessary for
them to live and grow. Nutrition focuses on the role of
nutrients, which are defined as substances that the body
cannot make on its own and include things like vitamins,
minerals and certain macromolecules. Basically, nutrition
consists of diet (what you take in) and metabolism (what
happens to it after it enters your body).
Food
Guide
Pyramid
Food Guide Pyramid

The Food Pyramid, developed by the

US Department of Agriculture (USDA),
is an excellent tool to help you make
healthy food choices. The food pyramid
can help you choose from a variety of
foods so you get the nutrients you need,
and the suggested serving sizes can
help you control the amount of calories,
fat, saturated fat, cholesterol, sugar or
sodium in your diet.
Food
Guide
Pyramid
  At the base of the food pyramid, see
the group that contains breads,
cereals and pasta. These foods
provide complex carbohydrates,
which are an important source of
energy, especially for a low-fat meal
Bread, Grain, plan. You can make many low-fat
Cereal and choices from foods in this group.
Need 6 to 11 servings of these foods
Pasta Form in a day. One serving of this group
can be:
the Base
 1 slice of bread
 ½ cup of rice, cooked cereal or pasta
 1 CUP OF READY-TO-EAT CEREAL

Bread,
Grain,
Cereal and 1 FLAT TORTILLA

Pasta Form
the Base TRY TO EAT WHOLE-GRAIN BREADS, CEREAL AND
PASTA FOR MOST OF YOUR SERVINGS FROM THIS
GROUP. WHOLE-GRAIN FOODS (WHICH ARE MADE
WITH WHOLE WHEAT FLOUR) ARE LESS PROCESSED
AND RETAIN MORE VALUABLE VITAMINS,
MINERALS AND FIBER THAT FOODS MADE WITH
WHITE FLOUR.
  Fruits and vegetables are rich in
nutrients. Many are excellent sources
of vitamin A, vitamin C, folate or
potassium. They are low in fat and
sodium and high in fiber. The Food
Pyramid suggests 3 to 5 servings of
Fruits and vegetables each day. One serving of
vegetables can be:
Vegetable  1 cup of raw leafy vegetables
 ½ cup of other vegetables, cooked or
raw
 ¾ cup of vegetable juice
 The Food Pyramid suggests 2 to 4
servings of fruit each day. One serving
of fruit can be:

1 medium apple, orange or banana

Fruits and
Vegetable
½ cup of chopped, cooked or canned
fruits

¾ cups of fruit jui

  Meat, poultry and fish supply
protein, iron and zinc. Non-meat
foods such as dried peas and beans
also provide many of these nutrients.
The Food Pyramid suggests 2 to 3
servings of cooked meat, fish or
poultry. Each serving should be
between 2 and 3 ounces. The
Beans, Eggs, following foods count as one ounce
Lean, Meat of meat:

and Fish  1 egg

 2 tablespoons of peanut butter
  ½ cup cooked dry beans
 1/3 cup of nuts
 Choose lean meat, fish and dry beans
Beans, Eggs, and peas often because these are the
lowest in fat. Remove skin from
Lean, Meat poultry and trim away visible fat on
meat. Avoid frying these foods.
and Fish Moderation is the watchword when it
comes to nuts because they are high
in fats.
  Products made with milk provide protein
and vitamins and minerals, especially
calcium. The Food Pyramid suggests 2 to
3 servings each day. If you are
breastfeeding, pregnant, a teenager or a
young adult age 24 or under, try to have
3 servings. Most other people should
have 2 servings daily. Interestingly,
Dairy Products cottage cheese is lower in calcium that
most other cheeses – one cup counts as
only ½ serving of milk. Go easy on high-
fat cheese and ice cream. Choose non-fat
milk and yogurt and cheeses made from
skim milk because they are lowest in fat.
  A food pyramid’s tip is the smallest
part, so the fats and sweets in the top
of the food pyramid should comprise
the smallest percentage of your daily
diet. The foods at the top of the food
Fats and pyramid should be eaten sparingly
because they provide calorie but not
Sweets much in the way of nutrition. These
foods include salad dressings, oils,
cream, butter, margarine, sugars, soft
drinks, candies and sweet desserts.
  A nutrient is a source of
nourishment, an ingredient in a food,
e.g. protein, carbohydrate, fat,
vitamin, mineral fiber and water.
Macronutrients are nutrients we
The human need in relatively large quantities.
body requires Micronutrients are nutrients we
need in relatively small quantities.
seven major  Energy macronutrients –
types of these provide energy, which is
measured either in kilocalories
nutrients (kcal) of Joules. 1 kcal = 4185.8
joules.
  Carbohydrates – 4 kcal per gram
 Molecules consist of carbon, hydrogen, and
oxygen atoms. Carbohydrates include
The human monosaccharide (glucose, fructose, lactose),
disaccharide, and polysaccharide (starch).
body requires  Nutritionally, polysaccharide are more
favored for humans because they are more
seven major complex molecular sugar chains and take
longer to break down – the more complex a
types of sugar molecule is the longer it takes to break
down and absorb into the bloodstream, and
nutrients the less it spikes blood sugar levels. Spikes
in blood sugar levels are linked to heart and
vascular diseases.
The human body requires seven major types of nutrients

Proteins – 4 kcal per gram

Molecules contain nitrogen, carbon, hydrogen and oxygen. Simple

proteins, called monomers, are used to create complicated proteins,
called polymers, which build and repair tissue. When used as a fuel the
protein needs to break down, as it breaks down it gets rid of nitrogen,
which has to be eliminated by the kidneys.
The human body requires seven major types of nutrients

 Fats – 9 kcal per gram

 Molecules consist of carbon,

hydrogen and oxygen atoms. Fats
are triglycerides – three molecules
of fatty acid combined with a
molecule of the alcohol glycerol.
Fatty acids are simple compounds
(monomers) while triglycerides are
complex molecules (polymers).
  Fiber
 Fiber consists mostly of
carbohydrates. However because of
Other its limited absorption by the body,
macronutrients. not much of the sugars and starches
These do not get into the blood stream. Fiber is a
provide energy. crucial part of essential human
nutrition.
  Water
 About 70% of the non-fat mass of the human body
is water. Nobody is completely sure how much
water the human body needs – calims vary from
between one to seven liters per day to avoid
dehydration. We do not know that water
requirements are very closely linked to body size,
age, environmental temperatures, physical activity,
Other different states of health, and dietary habits.
macronutrients. Somebody who consumes a lot of salt will require
more water than another person of the same height,
These do not age and weight, exposed to the same levels of
outside temperatures and similar levels of physical
provide energy. exertion who consumes less salt. Most blanket
claims that ‘the more water you drink the healthier
you are’ are not backed with scientific evidence.
The variables that influence water requirements are
so vast that accurate advice on water intake would
only be valid after evaluating each person
individually.
Micronutrients

 Minerals
 Dietary minerals are the other chemical elements our bodies need,
apart from carbon, hydrogen, oxygen, and nitrogen. The term
“minerals” is misleading and would be more relevant if called
“ions” or “dietary ions.” People whose intake of foods is carried and
well thought out – those with a well balanced diet – will in most
cases obtain all their minerals from what they eat. Minerals are
often artificially added to some foods to make up for potential
dietary shortages and subsequent health problems. The best example
of this is iodized salt – iodine is added to prevent iodine deficiency,
which even today affects about two billion people and causes
mental retardation and thyroid gland problems. Iodine deficiency
remains a serious public health problem in over half the planet.
 Potassium

What it does: A systematic (affects entire body)

electrolyte, essential in co-regulating ATP (an important
carrier of energy in cells in the body, also key in making
RNA) with sodium.

Micronutrients

Deficiency: Hypokalemia (can profoundly

affect the nervous system and heart).

Excess: Hyperkalemia (can also profoundly

affect the nervous system and heart).
Micronutrients

 Chloride
 What it does: Key for hydrochloric acid production in the
stomach, also important for cellular pump functions.
 Deficiency: Hypochloremia (low salt levels, which if sever can
be very dangerous for health)
 Excess: Hyperchloremia (usually no symptoms, linked to
excessive fluid loss).
 Sodium

What it does: A systematic electrolyte, and

essential in regulating ATP with
potassium.

Micronutrients
Deficiency: Hyponatremia (cause cells to
malfunction; extremely low sodium can be
fatal).

Excess: Hypernatremia (can also cause

cells to malfunction; extremely high levels
can be fatal)
  Calcium
 What it does: Important for muscle, heart
and digestive health. Builds bone, assists in
the synthesis and function of blood cells.
 Deficiency: Hypocalcaemia (muscle cramps,
abdominal cramps, spasms, and hyperactive
deep tendon reflexes).
Micronutrients  Excess: Hypercalcaemia (muscle weakness,
constipation, undermined conduction of
electrical impulses in the heart, calcium
stones in urinary tract, impaired kidney
function, and impaired absorption of iron
leading to iron deficiency).
 Magnesium

What it does: Processes ATP and required for

good bones.

Micronutrients
Deficiency: Hypomagnesemia (irritability of
the nervous system with spasms of the hands
and feet, muscular twitching and cramps, and
larynx spasms).

Excess: Hypermagnesemia (nausea, vomiting,

impaired breathing, low blood pressure. Very
rare, and may occur if patient has renal
problems,
 Phosphorus

What it does: Component of

bones and energy processing.

Micronutrients

Deficiency: Hypophosphatemia,
an example is rickets

Excess: Hyperphosphatemia,
often a result of kidney failure.
Micronutrients

 Zinc
 What it does: Required by several
enzymes.
 Deficiency: Short stature, anemia,
increased pigmentation of skin,
enlarged liver and spleen, impaired
gonadal function, impaired wound
healing, and immune deficiency.
 Excess: Suppresses copper and iron
absorption.
 Iron

What it does: Required for proteins

and enzymes, especially hemoglobin.

Micronutrients

Deficiency: Anemia

Excess: Iron overload disorder, iron

deposits can form in organs,
particularly the heart.
 Manganese

What it does: A cofactor in enzyme

functions.

Micronutrients
Deficiency: Wobbliness, fainting, hearing
loss, weak tendons and ligaments. Less
commonly can be cause of diabetes

Excess: Interferes with the absorption of

dietary iron
  Copper
 What it does: Component of many
redox (reduction and oxidation)
enzymes.
 Deficiency: Anemia or pancytopenia
(reduction in the number of red and
white blood cells, as well as
Micronutrients platelets) and a neurodegeneration.
 Excess: Can interfere with body’s
formation of blood cellular
components, in severe cases
convulsions, palsy, and insensibility
and eventually death (similar to
arsenic poisoning).
 Iodine

What it does: required for the

biosynthesis of thyroxine (a form of
thyroid hormone).
Micronutrients
Deficiency: Developmental delays,
among other problems.

Excess: Can affect functioning of

thyroid gland.
 Selenium

What it does: Cofactor essential to activity of

Micronutrients antioxidant enzymes.

Deficiency: Keshan disease (myocardial

necrosis leading to weakening of the heart),
Kashing-Beck disease (atrophy degeneration
and necrosis of cartilage tissue).
  Molybdenum
 What it does: Vital part of three important
enzyme systems, xanthine oxidase, aldehyde
oxidase, and sulfite oxidase. It has a vital
role in uric acid formation and iron
utilization, in carbohydrate metabolism, and
sulfite detoxification.
Micronutrients  Deficiency: May affect metabolism and
blood counts, but as this deficiency is often
alongside other mineral deficiencies, such as
copper it is hard to say which one was the
cause of the health problem.
 Excess: there is very little data on toxicity,
therefore excess is probably not an issue.
Bibliography

Dela Cruz, Sonia G. (2005). National Development via National

Service Training Program. Mandaluyong City: Books Atbp.
Publishing Corp.

Del Rosario, Ed. D. (2012). Resurreccion et. al. National Service

Training Program 1. Bulacan: St. Andrew Publishing House.

NSTP Updates: Powerpoint. OSS CHED. November 29, 2012