Food

Food is the very foundation of our well being. It provides us with the essential nutrients and energy
required for our growth, maintenance, and repair of the body, as well as for our normal bodily functions.
Whether it s derived from plants or animals, food can be consumed in various forms such as a raw or
cooked, solid or liquid, fresh or preserved. It contains macronutrients such as carbohydrates, proteins,
and fats that provide energy, as well as micronutrients such as vitamins and minerals that support bodily
processes. Additionally, food also contains fiber, water, and plant compounds that are believed to have
various health benefits, however, the nutritional value of food can vary greatly based on the source,
farming methods, processing, and cultural food practices. Therefore, being mindful of what we eat and
where it comes from can help us make informed decisions about our diet and overall health.

Types of nutrients
Nutrients are compounds our bodies need to function properly. They are divided into two groups;
macronutrients and micronutrients. The three main macronutrients that provide energy are
carbohydrates, proteins, and fats. Micronutrients like vitamins and minerals are as it keeps us hydrated
and regulates body temperature (Hoeger and Hoeger, 2014).

Let’s talk about the important nutrients our bodies need.

1. Carbohydrates

Carbohydrates are the body’s main energy source. They fuel the brain and nervous system , which
rely mostly on glucose (a carbohydrate) for energy. Any extra carbohydrates get stored as glycogen in the
muscles and liver to be used later.

Carbohydrates also help with weight management. Complex carbs high in fiber can make you feel full,
preventing overeating. They digest slowly, providing consistent energy without causing blood sugar
spikes and crashes.

You can find carbohydrates in fruits, vegetables, grains, dairy, and sweets. Whole grains, carbs, candy,
soda, table sugar and honey contains simple carbs.

Simple Carbohydrates

Monosaccharides are the simplest form of carbohydrates, consisting of just one sugar molecule.
They are also called simple sugars and are the building blocks of more complex carbs.

The main types of monosaccharides are;

1. Glucose: This is the most common one and is known as blood sugar. It’s the body’s primary
energy source found in fruits, veggies, and honey
 2. Fructose: This is a sweet monosaccharide found in many fruits and vegetables. It’s often used
as a sweetener in processed foods.
3. Galactose: Found in dairy products, this one is less sweet than glucose and fructose.

Monosaccharides can have linear or ring structures. They can link together to form larger carbs
lie disaccharides (two monosaccharides) and polysaccharides (many monosaccharides).

In simple terms, monosaccharides are the most basic sugar units that make up more complex
carbohydrate molecules in the foods we eat.

Disaccharides
Disaccharides are carbohydrates made up of two simple sugar units (monosaccharides)
joined together. When two monosaccharides bond, a water molecule is removed this is called
dehydration synthesis. Disaccharides provide energy and are found in many foods.

Some common disaccharides are:

Sucrose: Made of glucose and fructose. Found in fruits, sugar beets, and sugar cane.

Lactose: Made of glucose and galactose. Present in milk and dairy products.

Maltose: Made of two glucose molecules. Found in germinating grains like barley.

To break down disaccharides and use them for energy; the body undergoes hydrolysis adding a
water molecule to split the bond between the two monosaccharide units.

In simple terms, disaccharides are doubled up simple sugars that are an energy source
after being broken down into their monosaccharide component.

Complex Carbohydrates
Complex Carbohydrates are long chains of many simple sugar units (monosaccharides)
linked together. They are also called polysaccharides and are an important source of energy and
nutrients for the body. Unlike simple sugars, complex carbs are digested more slowly providing a
sustained energy release.

Example of complex carbs include:

1. Starch: Made of many glucose units. Found in plant foods like grains, rice, and potatoes.
2. Glycogen: Made of glucose units. Stored in the liver and muscles as an energy reserve.
3. Cellulose: Made of glucose units. Found in plant cell walls, providing structural support,
cellulose is a form of dietary fiber.

Complex carbs are essential for a healthy diet. They provide energy, fiber, vitamins and minerals. They
help regulate blood sugar and aid digestion when eaten as part of a balanced meal. The slow digestion of
complex carbs prevents sugar rushes and crashes.
Fiber
Fiber is a type of carbohydrate that the human body cannot break down. It is found in plant based
food like fruits, vegetables, grains, nuts and seeds. There are two main types soluble and insoluble fiber.
Soluble fiber dissolves in water to form a gel like substance. It can help lower cholesterol, regulate blood
sugar, and aid digestion. Sources of soluble fiber include oats, beans, peas, and citrus fruits. Insoluble
fiber does not dissolve in water. Instead, it adds bulk to stool and prevents constipation. It is found in
whole grains, nuts, seeds, and vegetables.

Some specific types of dietary fiber include cellulose, hemicellulose, pectin, gums, and mucilages.
Cellulose being the most common plant fiber that cannot be digested. Pectin is a soluble fiber found in
fruits like apples that forms a gel. Gums are soluble thickening agents that can slow digestion. Mucilages
are soluble fibers that get thick and sticky when combined with and may reduce disease risks like heart
disease and diabetes. Getting enough fiber from a variety of plant sources ids important for overall
health.

2. Fats

Fats, also called lipids, are essential nutrients that provide energy and serve important
functions in the body. There are four main types of fats: saturated, monounsaturated,
polyunsaturated, and trans fats. Saturated fats are usually solid at room temperature and are
found in animal products like meat, butter, and cheese as well as some plants oils like coconut
oil. Too much saturated fat can raise the risk of heart disease. Monounsaturated fats are liquid at
room temperature and are found in plant like olive, avocado, and canola oils. They help reduce
bad cholesterol and lower the risk of heart disease.

Poly unsaturated fats are also liquid at room temperature. They are found in plant oils like
sunflower, soybean, and corn oils as well as fatty fish. Polyunsaturated fats help lower Bad
cholesterol and reduce heart disease risk. Trans fats are found in many processed snack foods,
fried foods, and baked goods. They are formed through the hydrogenation of vegetable oils.
Trans fats increase bad cholesterol levels and raise the risk of heart disease. While fats provide
energy and serve vital roles, it’s important to limit saturated fats and avoid trans fats as much as
possible for better heart health. Unsaturated fats from plant sources and fish are the healthier
otions.

3. Proteins
 Proteins are made up of building blocks called amino acids, which are essential for many bodily
functions like tissue repair, making enzymes and hormones, and supporting the immune system.
There are 20 different amino acids that combine in various ways to make different proteins.

The body can produce some amino acids, but 9 of them, called essential amino acids, must
come from the diet, namely:

1. Histidine – Important for immune response, digestion, nervous system

2. Isoleucine – Helps produce hemoglobin, regulates blood sugar, aids muscle metabolism
3. Leucine – Promotes muscle growth and repair, regulates blood sugar
4. Lysine – Produces collagen for connective tissue, makes hormones/enzymes/antibodies
5. Methionine – Used for cartilage production, fat metabolism, antioxidant production
6. Phenylalanine – Produces neurotransmitters, pigment melanin
7. Threonine – Produces collagen, elastin, supports immunity
8. Tryptophan – Used to make serotonin for mood/sleep, niacin for energy
9. Valine – Supports muscle metabolism, energy production, blood sugar regulation

The body can produce certain amino acids on its own – these are called non – essential
amino acids. Their production depends on having other amino acids, vitamins and minerals

Some examples of non – essential amino acids and their roles:

1. Alanine – Used to make glucose when blood sugar is low, supports immune functions,
2. Arginine – Helps make nitric oxide for blood vessel dilation, wound healing, immunity.
3. Asparagine – Needed to make other amino acids, supports nervous system.
4. Aspartic acid - Makes other amino acids, important for nervous system.
5. Cysteine – Used in protein synthesis, makes antioxidants.
6. Glutamic acid – Makes other amino acids, crucial for nervous system.
7. Glutamine – Essential for protein production and immune function.
8. Glycine – Needed for proteins and nervous system function.
9. Proline – Needed for proteins, gives structure to collagen in connective tissue
10.Serine – Makes other amino acids and phospholipids for cell membranes.
11.Tyrosine – Required for neurotransmitters like dopamine and thyroid hormones.

So while the body can synthesize these amino acids, it requires the right materials and
nutrients to do so for various physiological processes.

4. Vitamins

Vitamins are essential organic compounds that the body needs but cannot produce enough of
on it’s own, so they must be obtained through diet or supplements. Casimir Funk, a scientist,
coined the term vitamin” after discovering a substance that prevented nerve inflammation in
chickens on a low nutrient diet. Initially called “vitamin” for it’s vital importance and amine
nature, the “e” was later dropped when it was found that not all vitamins are amines. Vitamins
were typically named alphabetically based on discovery, except for vitamin K, named after
“Koagulation” by Danish researcher Henrik Dam (Stoppler, 2021).
 There are 13 essential vitamins divided into two groups: fat – souble vitamins and water
soluble vitamins.

Fat soluble vitamins include:

1. Vitamin A: Important for vision, immune function, skin health. Found in animal foods and
some plants.
2. Vitamin D: Acids calcium absorption and home health. From sunlight, fatty fish, fortified
foods.
3. Vitamin E: An antioxidant that protects cell. Found in nuts, seeds, veggie oils, leafy greens.
4. Vitamin K: Acids blood clotting and bone health. In leafy greens and some animal foods.

Water soluble vitamins include:

1. B Vitamins (B1,B2,B3,B6,B12): Important for energy metabolism, red blood cells, nerve
function. In grains, meat, dairy.
2. Biotin: Needed for metabolism, skin/hair/nail health. In eggs, liver, nuts.
3. Folate: Essential for cell growth and fetal development. In leafy greens, legumes, fortified
grains.
4. Panthotenic Acid: Necessary for energy and hormone production. In meat, grains,
5. Vitamin C: An antioxidant vital for immunity, skin, iron absorption. In citrus, berries, veggies.

A varied diet with fruits, veggies, proteins, grains and healthy fats can provide most vitamin
needs. Some people may require supplements for certain vitamins based on factors like
pregnancy. Too much of some vitamins can be harmful, so following recommendations is
advised.

6. Minerals

Minerals are essential nutrients that our bodies need for various functions. There are two
main types: macrominerals and trace minerals.
Macrominerals are needed in larger amounts such as:
1. Calcium: Builds bones/teeth, muscle/nerve/function, blood clotting
2. Phosphorus: Strengthens bones/teeth, produces energy, cell function
3. Magnesium: Nerve/muscle function, heart health, strong bones
4. Sodium: Fluid balance, nerve/muscle function
5. Potassium: Nerve/muscle function, fluid balance, heart health
6. Chloride: Maintains fluid balance, digestive health.

Trace minerals are needed in smaller amounts such as:

1. Iron: Produces hemoglobin for oxygen transport

2. Zinc: Immune functions, wound healing, cell growth
3. Iodine: Produces thyroid hormones for metabolism/growth
4. Copper: Red blood cell production, bone/blood vessel heath
5. Fluoride: Strengthens teeth and bones
6. Chromium: Regulates blood sugar via insulin
7. Selenium: Supports thyroid, immunity, DNA synthesis
8. Manganese: Metabolism, bone development, wound healing

Minerals come from a balanced diet with fruits, vegetables, grains, dairy, meat, etc.
Deficiencies can cause various health issues, While excessive intakes of some can also
be harmful. Obtaining adequate amounts of essential minerals is vital for overall health
(Thompson, 2020).

6.water

Water is an essential nutrient for the body, serving several important roles. These
include regulating body temperature, lubricating joints, aiding digestion, and facilitating
the transportation of nutrients and oxygen throughout the body. The required amount
of water varies depending on factors such as age, gender, activity level, and
environmental conditions. Genetically, men are advised to consume around 13 cups
(3.7 liters) of water per day, while women should aim for about 9 cups (2.7 liters) daily,
including water obtained from food sources (Nina, 2017). While water itself doesn’t
contain nutrients, it can provide minerals like calcium, magnesium and sodium
depending on it’s source.

It’s best to stay hydrated by drinking water and unsweetened beverages like
herbal tea. Sugary, caffeinated drinks like soda and coffee can contribute to
dehydration.
Proper hydration through adequate water intake is crucial for overall health and bodily
functions. Checking the mineral content of your drinking water can also provide added

The Food Pyramid

Eating a balanced and nutritious diet is essential for maintaining good health. The Food
pyramid is a powerful tool that can help you achieve this goal. With its clear graphical
representation of the different food groups and recommended proportions, the
pyramid can guide you in making healthy and informed food choices.
At the bottom of the pyramid, you will find the food groups that should make up the
part of your diet, such as grains. Moving up the pyramid, you will find the food that
should be consumed in smaller amounts, such as fats and sweets.
By following the recommendations of the food pyramid, you can ensure that you
getting the right balance of nutrients and maintaining a healthy weight. The five major
groups featured in the pyramid are grains, fruit, and vegetables, dairy, and protein.
The groups are essential for providing your body with the energy and nutrients it needs
to properly:
So, whether you’re looking to improve your overall health, manage your weight, or
make more informed food choices, the food pyramid is an effective and persuasive that
can help you achieve your goals.

Pinggang pinoy
The Piggang pinoy is a meal planning tool developed in 2014 by the Food and
Nutrition Research Institute (FNRI), which is a part of the Department of Science and
Technology (DOST). It uses a color coded plate to represent various food groups. The
plate is divide into three sections: half of the plate is for Glow” foods like fruits and
vegetables that regulate body processes, one sixth of the plate is for Grow” foods like
meat that help build the body, and the remaining portion is for Go” foods like rice and
provide energy. The tool also emphasizes the importance of drinking water and
recommends a daily glass of milk. The primary aim of pinggang pinoy is to provide an
easy to follow meal plan that meets the nutritional needs of Filipinos and promotes
proper nutrition and health for all ages.