FOOD THERAPY & NUTRITION

Introduction:
What is Food Therapy?
Food Therapy is a therapy based on Food which is used to heal Various Diseases.

Food Therapy, also known as Nutrition Therapy or Culinary Medicine, is an approach to health and wellness that focuses on
using food and nutrition to prevent, manage, and treat various health conditions.

Nutrition is the process by which living organisms obtain and utilize food to sustain life, growth, and optimal health.
Principles of Food Therapy:
1. Food as Medicine: Using whole, nutrient-dense foods to prevent and treat diseases.

2. Personalized Nutrition: Tailoring diets to individual needs, lifestyles, and health conditions.

3. Mindful Eating: Encouraging intuitive eating, self-awareness, and pleasure in eating.

4. Holistic Approach: Considering physical, emotional, and spiritual well-being in food choices.

Benefits of Food Therapy:

1. Improves overall health and well-being
2. Manages chronic diseases (e.g., diabetes, heart disease)
3. Supports mental health and mood
4. Enhances energy and vitality
5. Supports weight management
6. Improves digestive health
7. Boosts immune system
8. Reduces inflammation
 Module: 1. Classification of food

Food can also be classified based on their nutrient content. There are seven main classes of nutrients that the body needs.

Classes of Nutrients are carbohydrates, proteins, Fats/Oils, vitamins, minerals, fibre, and water.

It is important that everyone consumes these seven nutrients daily to help them build their bodies and maintain their health.
Deficiencies, excesses, and imbalances in diet can produce negative impacts on health, which may lead to diseases.

1.1 Classification of essential nutrients

Based on the amount of the nutrients that each person needs to consume daily, these nutrients are categorised into two groups.
These are Macronutrients & Micronutrients.

1.1.1 Macronutrients
‘Macro’ means large; as their name suggests these are nutrients which we need to eat regularly and in a large amount. They
include carbohydrates, fats, proteins, fibre, and water. These substances are needed for the supply of energy and growth,
for metabolism and other body functions.

1.1.2 Micronutrients

‘Micro’ means small, Micronutrients are substances which people need in their diet in only small amounts. These include
Minerals and Vitamins.

Box 1.1 Nutrient types and their names

1.Foods that contain a lot of protein are called body-building foods or growing foods.
2.Foods that contain a lot of fat or carbohydrates and perhaps only a little protein are called energy-giving foods.
3. Foods in which the most important nutrients are vitamins or minerals are called protective foods.
1.2 Macronutrients in detail

1.2.1 Carbohydrates
Carbohydrates are referred to as energy-giving foods. They provide energy in the form of calories that the body needs to be able
to work, and to support other functions.

Carbohydrates are needed in large amounts by the body. They are the body’s main source of fuel because they are easily
converted into energy. This energy is usually in the form of glucose, which all tissues and cells in our bodies readily use.
The percentage of carbohydrates needed in a person's diet varies based on factors such as age, gender, activity level, and overall
health. However, in general, carbohydrates should make up between 45-65% of a person's daily caloric intake. For example, if a
person needs 2000 calories per day, they should aim to consume between 900-1300 calories from carbohydrates.

These carbohydrates are usually stored in the muscles and the liver, where they are later used for energy.

Importance of Carbohydrates:

• Energy: Carbohydrates are the body's primary source of energy. When we eat carbohydrates, they are broken down into
glucose, which is used by the body to fuel our cells, tissues, and organs.
• Brain function: Glucose is the only source of energy that the brain can use, so it is important to have a steady supply of
carbohydrates to maintain optimal brain function.
• Athletic performance: Carbohydrates are especially important for athletes and people who engage in high-intensity
exercise, as they provide the energy needed to power through workouts and improve performance.
• Digestive health: Carbohydrates are an important source of dietary fibre, which is essential for maintaining good
digestive health and preventing constipation
• Weight management: Consuming carbohydrates can help regulate appetite and prevent overeating, which can be helpful
for weight management.

Home Remedies for Constipation:

1. Plain Cooked Rice, add curd & Mashed Ripe Banana
2. Plain Cooked Warm Rice with Home-made ghee
3. 1 Glass of Warm water with 1 tsp of Home – Made ghee at night
 Food Sources of Carbohydrates

• Fruits: Fruits such as Mango, Pineapple, Banana, Papaya, Figs, Apricots, Grapes, Peaches, Plums
• Vegetables: Vegetables such as sweet potatoes, root veg, peas, corn, carrots, and squash are rich in carbohydrates, as well
as fibre, vitamins, and minerals.
• Whole grains: Whole grains such as brown rice, quinoa, oats, and whole wheat bread and pasta are a good source of
complex carbohydrates, which are digested more slowly and provide sustained energy.
• Legumes: Legumes such as lentils, chickpeas, black beans, and kidney beans are a good source of carbohydrates, as well as
protein and fibre.
• Dairy: Dairy products such as milk and yogurt contain carbohydrates in the form of lactose, as well as calcium and other
important nutrients.

1.2.2 Classification of carbohydrates

Carbohydrates can be classified based on the number of sugar units they contain. Here are the 3 main types of carbohydrates
based on sugar units are monosaccharides, disaccharides, and polysaccharides.

Monosaccharides and disaccharides are referred to as simple sugars or simple carbohydrates, are made up of one or two
sugar molecules and are quickly broken down and absorbed by the body for energy. Examples: Table Sugar, Beer & Malted
Drinks.
Polysaccharides are called complex carbohydrates. Complex carbohydrates are made up of long chains of sugar molecules that
take longer to break down and digest than simple carbohydrates.

Here are some examples of healthy complex carbohydrates:

• Whole grains: Whole grains such as brown rice, quinoa, oats(Rolled Oats or Whole oats), barley, and whole wheat bread
and pasta are rich in complex carbohydrates, as well as fibre, vitamins, and minerals.
• Vegetables: Vegetables such as sweet potatoes, peas, corn, carrots, and squash are rich in complex carbohydrates, as well
as fibre, vitamins, and minerals.
• Legumes: Legumes such as lentils, chickpeas, black beans, and kidney beans are a good source of complex carbohydrates,
as well as protein and fibre.
• Fruits: Fruits such as apples, bananas, berries, and oranges contain complex carbohydrates, as well as fibre, vitamins, and
minerals.

1.3 Proteins

About 10–35% of calories should come from protein. Proteins are needed in our diets for growth (especially important for
children, teens and pregnant women) and to improve immune functions. It is important to consume an adequate amount of
protein to support overall health and wellbeing. The recommended daily intake of protein varies depending on factors such as
age, gender, and activity level. Consuming too little protein can lead to muscle loss, weakened immune function, and
impaired growth and development in children.
Pregnant women need protein to build their bodies and that of the babies and placentas, to make extra blood and for fat storage.
Breastfeeding mothers need protein to make breastmilk.

According to the Dietary Reference Intake (DRI) established by the Institute of Medicine, the recommended daily protein intake
for adults is F=0.8 grams to M=1 g of protein per kilogram of body weight.

1.3.1 Sources of protein

The main sources of proteins are meats, chicken, eggs, breastmilk, beans, ground nuts, lentils, fish, cheese, and milk.

1.3.2 Importance of Protein

• Builds and repairs tissues: Protein is needed to build and repair tissues in the body. This includes muscles, bones,
cartilage, skin, and blood.
• Provides energy: Protein is a source of energy for the body. When carbohydrates and fats are not available, the body can
use protein for energy.
• Helps with enzyme and hormone production: Enzymes and hormones are important chemical messengers in the body
that help regulate various processes, such as metabolism and growth. Proteins are needed to make these important
molecules.
• Supports immune function: Antibodies, which are proteins, are an important part of the immune system. They help fight
off harmful bacteria and viruses.
• Maintains fluid balance: Proteins help maintain the balance of fluids in the body by attracting and holding onto water
molecules.
 • Helps with nutrient transport: Some proteins act as carriers, transporting nutrients such as vitamins and minerals
throughout the body.
• Contributes to satiety: Protein is more satiating than carbohydrates and fats, meaning it can help you feel fuller for longer
and reduce the likelihood of overeating.

1.4 Fats and oils

Fats are an essential nutrient that provide energy, support cell growth, and protect organs. They also help with the
absorption of certain vitamins and minerals and help regulate hormones. However, not all fats are created equal, and it is
important to understand the different types of fats and their effects on the body.

1.4.1 Classification of fats

Fats are classified into saturated and unsaturated fats. The classification is important to enable you to advise your community
about which fats can be consumed with less risk to people’s health.

A) Saturated fats: These fats are typically solid at room temperature and are commonly found in animal products, such as
meat, butter, Dalda, Palm Oil, Reused Oils, Refined Oils, Deep Fried Oils and cheese. Saturated fats can increase LDL (bad)
cholesterol levels in the blood, which can increase the risk of heart disease.

B) Unsaturated fats: These fats are typically liquid at room temperature and are found in plant-based oils, such as olive,
canola, and avocado oil. Unsaturated fats can help improve cholesterol levels in the blood and reduce the risk of heart disease.
Good sources of healthy fats include nuts, seeds, avocados, fatty fish, and plant-based oils
1.5 Water

Water is an essential nutrient that is vital for maintaining overall health and wellbeing. The human body is made up of
approximately 60% -70 % water, and it is involved in a variety of important bodily functions.
The amount of water a person needs can vary depending on factors such as age, gender, weight, and activity level. The Institute
of Medicine recommends that adults can consume about 3-4 litres of water per day.
It is important to note that other factors, such as climate, altitude, and illness, can increase the body's need for water. It is also
worth noting that water can be obtained from a variety of sources, including plain water, fruits and vegetables, and other
beverages.
1.5. Importance of Water

• Regulates body temperature: Water helps regulate body temperature by carrying heat away from internal organs and
dissipating it through sweat.
• Aids in digestion: Water helps dissolve and transport nutrients throughout the body, as well as move food through the
digestive system.
• Removes waste: Water is needed to help remove waste products from the body through urine and faces.
• Lubricates joints: Water is a key component of synovial fluid, which helps lubricate and cushion joints.
• Protects tissues and organs: Water helps protect vital organs and tissues by acting as a shock absorber.
1.6 Fibre

Fibre is a type of carbohydrate that is found in plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts.
Unlike other carbohydrates, fibre cannot be broken down and absorbed by the body. Instead, it passes through the digestive
system relatively intact, providing a range of health benefits.

1.6. Importance of Fibre

1. Promotes digestive health: Fibre helps promote regularity by adding bulk to stool and helping it pass through the
digestive system more easily. This can help prevent constipation and other digestive issues.
2. Helps control blood sugar: Fibre can help slow the absorption of sugar in the bloodstream, which can help prevent spikes
in blood sugar levels.
3. Supports heart health: A diet high in fibre has been associated with a reduced risk of heart disease. This may be due to
fibre’s ability to lower cholesterol levels and reduce inflammation in the body.
4. Aids in weight management: Foods high in fibre tend to be more filling and can help reduce overall calorie intake, which
may aid in weight management.
5. Supports overall health: Eating a diet high in fibre has been associated with a reduced risk of various chronic diseases,
including diabetes, certain cancers, and Alzheimer's disease.

The recommended daily intake of fibre varies depending on age and gender. The Institute of Medicine recommends that adult
men aim for at least 38 grams of fibre per day, while adult women aim for at least 25 grams per day.
To increase your fibre intake, try incorporating more fruits, vegetables, whole grains, legumes, and nuts into your diet. Be sure to
increase your fibre intake gradually, as consuming too much fibre too quickly can cause digestive discomfort. It is also important
to drink plenty of water, as fibre needs water to work effectively in the body.

1.7 Micronutrients in detail

1.7.1 Vitamins

Vitamins are groups of related substances present in small amounts in foods and are necessary for the body to function normally.
Vitamins are also called protective foods.

Classifications of vitamins

Vitamins are classified into two groups:

A) Fat soluble vitamins:

There are four fat-soluble vitamins, which means that they are absorbed and stored in the body's fatty tissues and liver & are
soluble in fats and fat solvents. They are insoluble in water. So, these are utilised only if there is enough fat in the body.

• Vitamin A: Plays a role in vision, immune function, and skin health. It is found in animal-based foods such as liver, egg
yolks, and dairy products, as well as in plant-based foods such as sweet potatoes, carrots, and leafy greens.

• Vitamin D: Helps the body absorb calcium and supports bone health. It can be produced by the body when the skin is
exposed to sunlight, and is also found in foods such as fatty fish and dairy products.

• Vitamin E: Acts as an antioxidant, protecting cells from damage. It is found in foods such as nuts, seeds, and vegetable
oils.

• Vitamin K: Plays a role in blood clotting and bone health. It is found in leafy green vegetables such as spinach, kale, and
collard greens, as well as in other plant-based foods such as broccoli and Brussels sprouts.

B) Water soluble vitamins:

There are nine water-soluble vitamins that the body needs to function properly. Unlike fat-soluble vitamins, water-soluble
vitamins are not stored in the body and are excreted through urine if not used. These vitamins include:

1. Vitamin B1: Helps convert food into energy and supports nerve function. Found in foods such as whole grains,
legumes, Beans, Peas, and pork.
2. Vitamin B2: Helps convert food into energy and supports eye health. Found in foods such as dairy products, leafy
greens, and mushrooms.
3. Vitamin B3: Helps convert food into energy and supports skin health. Found in foods such as meat, fish, peanuts, and
whole grains.
 4. Vitamin B5: Helps convert food into energy and supports hormone production. Found in foods such as chicken,
avocado, Coconut, and mushrooms.
5. Vitamin B6: Helps with brain function, mood regulation, and the formation of red blood cells. Found in foods such as
chicken, fish, bananas, and potatoes.
6. Vitamin B7: Helps with the metabolism of carbohydrates and fats and supports skin health. Found in foods such as
egg yolks, nuts, and sweet potatoes.
7. Vitamin B9: Helps with the formation of red blood cells and fetal development during pregnancy. Found in foods
such as leafy greens, legumes, and grains.
8. Vitamin B12: Helps with the formation of red blood cells, digestion, and nerve function. Found in animal-based foods
such as meat, fish, and dairy products, as well as in plant-based foods.
9. Vitamin C: Acts as an antioxidant, helps with wound healing, and supports immune function. Found in foods such as
citrus fruits, bell peppers, broccoli, and strawberries.

1.7.2 Minerals

Minerals are inorganic substances that are essential for human health and play important roles in various bodily
functions. They are necessary for building strong bones and teeth, regulating metabolism, and maintaining fluid balance.
Types of Minerals, Importance & their Functions:
1. Calcium: Helps build and maintain strong bones and teeth. Also plays a role in nerve and muscle function. Found in
dairy products, Millets-Ragi, leafy greens.
2. Iron: Helps transport oxygen in the blood and supports immune function. Found in red meat, poultry, seafood.
3. Magnesium: Helps with muscle and nerve function, regulates heart rhythm, and supports immune function. Found
in nuts, seeds, whole grains, and leafy greens.
4. Potassium: Helps maintain fluid balance, regulates heart rhythm, and supports muscle and nerve function. Found in
fruits, vegetables, dairy products, and legumes.
 5. Sodium: Helps maintain fluid balance, regulates blood pressure, and supports nerve and muscle function. Found in
salt and many processed foods.
6. Zinc: Helps with immune function, wound healing, and DNA synthesis. Found in meat, seafood, nuts, and seeds.
7. Selenium: Acts as an antioxidant and supports immune function. Found in seafood, meat, and nuts.
8. Copper: Helps with iron absorption and the formation of red blood cells. Found in liver, shellfish, and nuts.
9. Iodine: Necessary for thyroid function and metabolism. Found in iodized salt, seafood, and dairy products.
10.Manganese: Helps with bone formation and carbohydrate metabolism. Found in whole grains, nuts, and leafy greens.

Digestion and Absorption

What is Digestion?
Digestion is the process by which the body breaks down food into smaller molecules that can be absorbed and used for energy,
growth, and repair. Digestion begins in the mouth, where enzymes in saliva begin to break down carbohydrates. From there,
food travels down the oesophagus to the stomach, where it is further broken down by stomach acid and enzymes.

Stages of Food Digestion:

1. Mechanical digestion or Chewing: This is the physical breakdown of food into smaller pieces. It begins in the mouth,
where teeth and the tongue break down food into smaller pieces and mix it with saliva.
2. Chemical digestion or Stomach Digestion: This is the breakdown of large molecules into smaller molecules by enzymes.
In the mouth, saliva contains enzymes that break down carbohydrates. In the stomach, stomach acid and enzymes break
down proteins.
3. Digestion in Small Intestine: In the small intestine, enzymes from the pancreas and bile from the liver break down fats,
proteins, and carbohydrates.
4. Absorption: This is the process by which the small molecules produced by digestion are absorbed into the bloodstream.
Nutrients such as glucose, amino acids, and fatty acids are transported to the liver for processing and then to other parts of
the body.
5. Elimination: This is the removal of waste products from the body. The large intestine absorbs water and electrolytes from
the remaining waste, which is then eliminated from the body as Stools.
What is Absorption?

Absorption is the process by which small molecules produced by digestion are taken up by the body and transported to the
bloodstream. Absorption takes place mainly in the small intestine, which has a large surface area for the absorption of nutrients.

The lining of the small intestine is covered in small finger-like projections called villi and microvilli, which increase the surface
area available for absorption. Nutrients such as glucose, amino acids, and fatty acids are absorbed into the bloodstream and
transported to the liver for processing and then to other parts of the body.

The process of absorption requires the coordinated actions of several enzymes and transport proteins.
Metabolism

Metabolism refers to the chemical processes that occur within an organism to maintain life. It includes the conversion of
nutrients into energy, the synthesis and breakdown of molecules, and the elimination of waste products.

The overall rate of metabolism is influenced by factors such as genetics, age, sex, body composition, and physical activity
level.

A person's metabolic rate determines how quickly they burn calories and is a factor in weight management.

• Your body size and composition. People who are larger or have more muscle burn more calories, even at rest.
• Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means
men burn more calories.

• Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing
down calorie burning.
• Physical activity for Good Metabolism:
o Exercise and other forms of physical activity increase metabolism by stimulating the body to use energy (calories) to
fuel muscle contractions and other physiological processes.
o Exercise can increase the amount of muscle mass in the body, and muscle tissue burns more calories than fat tissue.
Additionally, exercise can stimulate the production of hormones that help regulate metabolism, such as insulin and
thyroid hormones.
o Different types of physical activity can have different effects on metabolism. For example, high-intensity interval
training (HIIT) has been shown to increase metabolic rate more than steady-state cardio, such as jogging. Resistance
training, such as weight lifting, can also increase metabolism by building muscle mass.
o Overall, incorporating regular physical activity into your lifestyle can help boost your metabolism, increase energy
expenditure, and promote overall health and well-being.