Department of Hotel Management

Extension- Degree Program

Assignment As Part of the Course: INTRODUCTION TO NUTIRATION

Submitted To: Instructor. SAHLE

Submitted To: Abel Teshome (ID BA 06/08)

JANUARY, 2018
1. Explanation and Deficiency Diseases of Nutrition
1.1 Carbohydrates

Carbohydrates are the body's main source of energy. In recent years, carbs have gotten a
bad reputation as the macronutrient that causes weight gain. The slightest hint of eating
carbs while on a diet conjures up lectures from gym nutritionists about the benefits of
going low carb. The reality is weight balance has much more to do with overall calorie
intake than carbohydrate levels. Foods rich in [good] carbohydrates have many health
benefits including: lower cholesterol, reduced risk of heart disease/cancer and help with
weight loss.

1.2 Protein

Protein is an essential nutrient, responsible for multiple functions in your body, including
building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone
needs protein in their diet, but if you do endurance sports or weight training you benefits
from increase your protein intake, as well as factoring it into your training routine at
specific times to reap its muscle-building benefits. Studies also suggest that as we get
older we may benefit from eating more protein because it helps minimize the muscle loss
associated with aging.

For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is
recommended. For weightlifters and strength athletes 1.4 – 2g of protein per kg of body
weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of
body weight per day for endurance athletes. After exercise, protein is particularly
important since muscles need it to recover and grow. A portion of protein (15-25g) is
recommended within 30 minutes of exercise, when your muscles are particularly
receptive to protein synthesis.
 1.3 Minerals
Minerals can be classified according to the amount your body needs.
Major minerals
Are those we need more than 100 mg of a day.
 Calcium.
 Magnesium.
 Phosphorus.
 Potassium.
 Sodium.
 Chloride.

Minor minerals (trace elements)

Are those we need less than 100mg of a day.

 Chromium.
 Copper.
 Iodine.
 Iron.
 Fluoride.
 Manganese.
 Selenium.
 Zinc.

The minor minerals are not less important than the major ones – all are needed for good
health. Instead, deficiency depends on the natural availability of the mineral: if the
mineral is found in lots of foods, it's unlikely your intake will be low.

 Chromium, copper, iodine, manganese and phosphorus are found in a wide

variety of foods, so deficiency is rare.
 Sodium (salt) is the one mineral that we need to reduce in our diet.

Nutritional requirements are often slightly different for young children, adolescents, and
during pregnancy and breastfeeding.

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Calcium

This mineral is essential for strong bones and teeth. It also plays an active role in the
body's immune system.

A lack of calcium in the diet is a contributing factor to osteoporosis, a condition that

causes brittle bones in adults.

High levels of calcium are found in dairy products such as milk and yoghurt. On average
250ml (half a pint) of cows' milk or 150g yoghurt contains 300mg of calcium.

Some dairy products are high in fat, so you should meet your body's calcium needs by
eating a diet containing a balance of dairy and non-dairy foods.

Non-dairy food sources of calcium include:

 almonds, brazil nuts, hazelnuts

 broccoli, curly kale, okra, spinach, watercress
 dried apricot and figs
 mackerel, oysters, pilchards, salmon, sardines
 pulses, sesame seeds
 tofu
 Calcium-enriched soya cheeses and milks.

The RDA for an adult is around 800mg.

Iron

Your body needs iron for healthy blood and muscles. It plays an essential role in the
production of the body's red blood cells and in the activities of the immune system.

Lack of iron causes anemia and symptoms such as tiredness and irritability..

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There are two types of iron in food:

 haem iron found in meat and offal (essentially the iron from blood and muscle)
 Non-haem iron derived from some plants, grains and nuts.

Vegetable sources of iron also contain salts (oxalates and phytates) that affect how well
the body can absorb the iron. This means you need to eat a lot more to get the iron that
your body requires.

Oily fish and egg yolks are quite rich in iron, but also contain substances that affect your
body's ability to absorb the iron.

The body can absorb:

 20 to 40 per cent of the iron found in meat.

 5 to 20 per cent of the iron found in vegetable sources.

How much iron the body can absorb also depends upon the presence of vitamin C and
folic acid, which improve your body's uptake of this mineral.

Sources of iron include:

 apricots, blackcurrants, figs, prunes, raisins

 beans (including baked beans), lentils
 broccoli, curly kale, peas, savoy cabbage, spinach, watercress
 eggs
 lean red meat, poultry or game, liver, kidney
 liquor ice
 mackerel, oysters, sardines, tuna
 nuts
 Wholegrain cereals and whole meal bread.

The RDA for an adult is 14mg.

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Magnesium

Magnesium helps to regulate potassium and sodium levels within the body, which are
involved in the control of blood pressure.

It's also used in the release of energy, for building strong bones, teeth and muscles, and
regulating body temperature.

Magnesium helps the body absorb and breakdown various other vitamins and minerals –
for example calcium and vitamin C.

Magnesium is found in lots of foods, and the following are good sources:

 apricots, bananas, figs, prunes, raisins

 brown rice, granary bread, whole meal bread, wholewheat pasta, nuts, pulses
 courgettes, green leafy vegetables, okra, parsnips, peas, sweet corn
 lean meat
 milk, yoghurt.

The RDA for an adult is 375 mg. You should be able to get this amount from your daily
diet.

Zinc

Zinc is an antioxidant and important for the maintenance of a healthy immune system.

It's found in water, meat and cereal products so deficiency is rare.

A lack of zinc may be associated with skin problems, slow healing of wounds and low
sexual libido.

Good sources include:

 brown rice and wholegrain breads.

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  cheese
 crab, lobster, mussels, oysters, sardines
 duck, goose, kidney, lean red meat, turkey, venison.

The RDA for an adult is 10 mg.

Selenium

We need small but regular amounts of this nutrient for a healthy liver. It's also one of the
body's antioxidants.

Selenium is found in soil, so the amount found in foods is dependent upon the farming
methods used. Over-cultivation of the land results in a depletion of its selenium levels,
and a reduction in the selenium content of the crop.

A diet that includes a combination of meat, fish and nuts will ensure an adequate intake
of selenium. Good sources include:

 Brazil nuts, cashew nuts

 cheese, eggs, milk
 chicken, lean meat, liver
 garlic, onion
 green vegetables
 mackerel, salmon, tuna
 sunflower seeds
 wholewheat bread.

Potassium

Together with sodium, this mineral is active in the regulation of the body's water levels.
Potassium is also important in the transmission of nerve impulses, heart rhythm and
muscle function.

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It is found in most foods except oils, fats and sugars, but can be lost if food is overcooked.

Most fruit and vegetables contain potassium, with bananas, strawberries, fresh orange
juice, apricots, prunes, potatoes and green leafy vegetables providing the best sources.

Other sources include almonds, barley, brown rice, chick peas, corn, garlic, ginger, kidney
beans and tofu.

2. Food Sources of Nutrients

Table 1. Food sources of nutrient
Nutrient Type Sources RDA
1. Carbohydrates Fruits and vegetables 10%
2. Fat Fish, nuts avocado, oil, seeds… 2.5%

3. Protein Animal products , fish ,chicken eggs 2.5%

4. Vitamins 0.003%
4.1 Vitamin A - Orange & yellow fruits and vegetables to include
spinach, carrots, parsley, garlic, and yams. Whole
milk, eggs, fish and animal liver oils. Oily fish such
as Salmon, Mackerel, Herring, Trout, Tuna,
Swordfish, Carp, Orange roughly, Kipper, Sardines
and Anchovies
4.2 Vitamin B - Whole grains, wheat, brown rice, oats and yeast.
Vegetables, legumes, seeds and nuts. Poultry, fish
and liver. : Fish, poultry, organ meats, peanuts,
legumes, whole grains, wheat germ, dried fruits,
broccoli, carrots, avocados, tomatoes and eggs.
4.3 Vitamin C - Citrus fruits, Red & green bell peppers, tomatoes,
potatoes, rose hips, green vegetables, broccoli,

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 brussels sprouts, cauliflower strawberries, spinach,
cabbage, cantaloupe and other fruits. Vitamin C
supplements in the powder or crystal form are
best assimilated into the body
4.4 Vitamin D - Fish, cod liver oil, egg yolks, fortified milk, butter,
dandelion greens, oatmeal, sweet potatoes and
liver.
4.5 Vitamin E - Whole grains, wheat germ, nuts, seeds, green leafy
vegetables and vegetable oils, legumes, water
cress, soybeans, sweet potatoes, milk, oatmeal.
4.6 Vitamin K - Green vegetables, cauliflower, egg yolks, liver,
oatmeal, rye, safflower oil, fermented
5. Mineral - Chromium, copper, iodine, manganese and 0.34%
phosphorus are found in a wide variety of foods,
so deficiency is rare.
- Sodium (salt) is the one mineral that we need to
reduce in our diet.
- Recommended daily amounts (RDAs)
Sources:

2.1 Vitamins

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 Below is a list of vitamins with their health benefits and the food sources from which
they are obtained. You can only manufacture three vitamins D, K, and Biotin, a B
vitamin, in your body. The rest must be obtained from dietary sources.
 A | B1 | B2 | B3 | B5 | B6 | B12 | C | D | E | K | Bioflavonoids | Biotin | Choline |
Folate
 Vitamin A - fat soluble
and Beta-Carotene - water soluble
 BENEFITS: Healthy skin (helps prevent wrinkles), good eyesight, a powerful
antioxidant that protects against cancer (beta-Carotene helps protect against skin
and lung cancer) and heart disease, enhances the immune system, formation of
bones and teeth, growth and repair of body tissues, and lowers cholesterol.
 Vitamin B1 Thiamine - water soluble
 BENEFITS: Healthy heart & nervous system, optimizes your metabolism & brain
function. Aids in circulation, blood formation, growth, muscle tone, energy and
learning. May be helpful protecting against Alzheimer's disease.
 FOOD SOURCES: Whole grains, wheat, brown rice, oats and yeast. Vegetables,
legumes, seeds and nuts. Poultry, fish and liver.
 Vitamin B2 Riboflavin - water soluble
 BENEFITS: Healthy skin, hair, and nails. Formation of antibodies and red blood cells.
Facilitates carbohydrate, fat, and protein metabolism. Aids against stress and fatigue.
May be helpful protecting against bowel cancer.
 FOOD SOURCES: Fruits & vegetables (highest in spinach), whole grains, brewer's
yeast. legumes and liver. Oily fish such as Salmon, Mackerel, Herring, Trout, Tuna,
Swordfish, Carp, Orange roughly, Kipper, Sardines and Anchovies. Milk, yogurt,
cheese, eggs, meat and poultry.
 Vitamin B3 Niacin - water soluble
 BENEFITS: Healthy nervous system, skin, tongue, and digestive system. Aids in better
blood circulation and energy. Lowers the bad LDL (low-density lipoprotein which
carries cholesterol to tissues and the arteries) cholesterol levels and increases the

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 good HDL (high-density lipoprotein which takes cholesterol from tissues to the liver
and removes it from the body) levels in the blood.
 FOOD SOURCES: Fish, poultry, organ meats, peanuts, legumes, whole grains, wheat
germ, dried fruits, broccoli, carrots, avocados, tomatoes and eggs.

 Vitamin B5 Pantothenic Acid - water soluble

 BENEFITS: This anti-stress vitamin fortifies white blood cells. Supports the adrenal
glands in producing hormones. Builds cells and assists them in metabolizing fats &
carbohydrates to produce energy
 FOOD SOURCES: Fish, brewer's yeast, eggs, whole grain cereals, legumes,
mushrooms, sweet potatoes. green peas, cauliflower avocados, dried beans and raw
nuts.
 Vitamin B6 Pyridoxine - water soluble
 BENEFITS: Promotes a healthy central nervous and immune system. Aids in normal
cellular growth and healthy skin. Helps to turn food into energy.
 FOOD SOURCES: Wheat, wheat germ, organ meats, chicken, eggs, fish, grains,
brewer's yeast, carrots, peas, spinach, sunflower seeds, and walnuts.
 Vitamin B12 Cyanocobalamin - water soluble
 BENEFITS: Maintains a healthy nervous system and creates nerve coverings called
myelin sheaths that protect nerve endings. Supports red blood cell production. Helps
in preventing anemia and the use of iron.
 FOOD SOURCES: Protein-bound in animal foods - fish, clams, eggs, dairy products,
meats, brewer's yeast.
This is not an easy vitamin for vegans and vegetarians to get
.
As of 2004 no plant sources of vitamin B12 had been found, though many had been

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 tested including various seaweeds, algae and fermented foods. Where claims have
been made as to B12 being present in a plant source, it has not been based on the
test for MMA levels, and any subsequent tests have found no reduction in MMA,
proving the presence only of inactive analogues. SOURCE:
www.howweheal.com/vitaminb12.htm
 Foliate Folic Acid - a B vitamin - water soluble
 BENEFITS: Reproduction of body cells, bone marrow and red blood cell formation and
energy production. Strengthens immunity by supporting the function of white blood
cells. Aids in protein & amino acid metabolism.
 FOOD SOURCES: Green leafy vegetables, spinach, asparagus, kale, chard, broccoli.
legumes, lentils, mushrooms, split peas, root vegetables, bean sprouts, corn, barley,
bran, brown rice, wheat germ, whole grains, whole wheat, brewer's yeast, salmon,
tuna, chicken, lamb, beef, milk, cheese, dates and oranges.
 Biotin - a B vitamin - water soluble
 BENEFITS: Aids in the metabolism of food and promotes healthy skin, hair, nerve
tissue and bone marrow.
 FOOD SOURCES: Brown rice, brewer's yeast, egg yolks, meat, milk, yogurt, poultry,
seafood, whole grains, sourdough rye bread and fermented soy products .
 Choline not a true vitamin usually associated with B vitamins - water soluble
 BENEFITS: An essential nutrient to facilitate nerve transmission for brain function,
memory and movement of muscles. Regulation of the nervous system & gallbladder,
hormone production and helps the liver eliminate toxins.
 FOOD SOURCES: Leafy greens, peanuts, egg yolks, meat, milk, legumes, fermented
soybeans, yeast, wheat germ, whole grain cereal
 Vitamin C Ascorbic Acid - water soluble
 BENEFITS: This anti-stress vitamin protects the cells from toxic wastes and is the most
powerful & effective of all the antioxidants, destroying 100 percent of the free
radicals at the cellular level before they enter your cells. Taken with Vitamin E (which
intercepts the free radicals chain reaction after it has gotten into your cell) provides

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 you with maximum free radical protection. Supports the immune system and
promotes wound healing, helps to prevent cancer and viral disease. Reduces
infections, allergies, asthma and the common cold. Supports collagen and cartilage
growth. Protects blood vessels and reduces the risk of cataracts. Because this very
important powerful vitamin is water soluble and not readily stored, consistent daily
intake and replenishment is essential.
 FOOD SOURCES: Citrus fruits, Red & green bell peppers, tomatoes, potatoes, rose
hips, green vegetables, broccoli, brussels sprouts, cauliflower strawberries, spinach,
cabbage, cantaloupe and other fruits. Vitamin C supplements in the powder or crystal
form are best assimilated into the body
 Bioflavonoids not a true vitamin associated with vitamin C - water soluble
 BENEFITS: A potent antioxidant that helps to slow down the aging process by
preventing cellular damage caused by free radicals. protects your cardiovascular
system. Helps maintain capillaries and prevents weaken blood vessel walls that
contribute to varicose veins.
 FOOD SOURCES: Fruits and vegetables to include, apricots, blackberries, black
currants, broccoli, cantaloupes, cherries, grapefruits, grapes, oranges, lemons, and
green leafy vegetables green collard and kale.
 Vitamin D - fat soluble
 BENEFITS: Development of bones and protects against muscle weakness. Regulates
absorption & metabolism of calcium & phosphorus, and helps to prevent tooth
decay. Maintains the nervous system and enhances immunity.
 FOOD SOURCES: Fish, cod liver oil, egg yolks, fortified milk, butter, dandelion greens,
oatmeal, sweet potatoes and liver.

Vitamin E - fat soluble

 BENEFITS: A potent antioxidant essential in protecting cell membranes, intercepts the

free radicals chain reaction after it has gotten into your cell, stopping cellular damage
at the spot. Taken with Vitamin C provides you with maximum free radical protection.

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 Protects the tissues of your blood vessels, promotes healthy nerves, muscles, skin and
hair. Helps circulation and prevents blood clots.
 FOOD SOURCES: Whole grains, wheat germ, nuts, seeds, green leafy vegetables and
vegetable oils, legumes, water cress, soybeans, sweet potatoes, milk, oatmeal.
 Vitamin K - fat soluble
 BENEFITS: Essential for blood clotting & preventing internal bleeding. Important for
the development of bone structure, repair, and in prevention of osteoporosis.
 FOOD SOURCES: Green vegetables, cauliflower, egg yolks, liver, oatmeal, rye,
safflower oil, fermented

1.5 Fats

Fat is one of the macronutrients providing the body with energy and essential
nutrients. Fat is the most energy dense of the macronutrients providing nine calories
per gram versus four calories per gram found in carbohydrates and proteins. Fat has
many essential functions including nutrient absorption and hormone production. A
common misconception says eating fat makes you fat. The truth is excess energy
from any macronutrient (fats, carbs or proteins) leads to weight gain. Unsaturated
fats, also known as healthy or good fats, decrease cholesterol levels and reduce the
risk of developing cardiovascular disease. Cutting all fats out of your diet results in
missing out on some important health benefits.

3. Malnutrition :( meaning and causes)

Malnutrition results from a poor diet or a lack of food. It happens when the intake of
nutrients or energy is too high, too low, or poorly balanced.

Undernutrition can lead to delayed growth or wasting, while a diet that provides too
much food, but not necessarily balanced, leads to obesity.

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In many parts of the world, undernutrition results from a lack of food. In some cases,
however, undernourishment may stem from a health condition, such as an eating
disorder or a chronic illness that prevents the person from absorbing nutrients.

According to the World Health Organization (WHO), malnutrition is the gravest single
threat to global public health. Globally, it contributes to 45 percent of deaths of children
aged under 5 years.

This article will focus mainly on undernutrition.

Malnutrition involves a dietary deficiency. People may eat too much of the wrong type of
food and have malnutrition, but this article will focus on undernutrition, when a person
lacks nutrients because they do not consume enough food.

Poor diet may lead to a lack of vitamins, minerals, and other essential substances. Too
little protein can lead to kwashiorkor, symptoms of which include a distended abdomen.
A lack of vitamin C can result in scurvy.

Scurvy is rare in industrialized nations, but it can affect older people, those who consume
excessive quantities of alcohol, and people who do not eat fresh fruits and vegetables.
Some infants and children who follow a limited diet for any reason may be prone to
scurvy.

It can also slow recovery from wounds and illnesses, and it can complicate diseases such
as measles, pneumonia, malaria, and diarrhea. It can leave the body more susceptible to
disease.

3.1 Causes

Malnutrition can result from various environmental and medical conditions.

1) Low intake of food

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This may be caused by symptoms of an illness, for example, dysphagia, when it is difficult
to swallow. Badly fitting dentures may contribute.

2) Mental health problems

Conditions such as depression, dementia, schizophrenia, anorexia nervosa, and bulimia

can lead to malnutrition.

3) Social and mobility problems

Some people cannot leave the house to buy food or find it physically difficult to prepare
meals. Those who live alone and are isolated are more at risk. Some people do not have
enough money to spend on food, and others have limited cooking skills.

4) Digestive disorders and stomach conditions

If the body does not absorb nutrients efficiently, even a healthful diet may not prevent
malnutrition. People with Cohn’s disease or ulcerative colitis may need to have part of
the small intestine removed to enable them to absorb nutrients.

Celiac disease is a genetic disorder that involves a gluten intolerance. It may result in
damage to the lining of the intestines and poor food absorption.

Persistent diarrhea, vomiting, or both can lead to a loss of vital nutrients.

5) Alcoholism

Addiction to alcohol can lead to gastritis or damage to the pancreas. These can make it
hard to digest food, absorb certain vitamins, and produce hormones that regulate
metabolism.

Alcohol contains calories, so the person may not feel hungry. They may not eat enough
proper food to supply the body with essential nutrients.

6) Lack of breastfeeding

Not breastfeeding, especially in the developing world, can lead to malnutrition in infants
and children.

Risk factors

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In some parts of the world, widespread and long-term malnutrition can result from a lack
of food.

In the wealthier nations, those most at risk of malnutrition are:

• Older people, especially those who are hospitalized or in long-term institutional care

• Individuals who are socially isolated

• People on low incomes

• Those who have difficulty absorbing nutrients

• People with chronic eating disorders, such as bulimia or anorexia nervosa

• People who are recovering from a serious illness or condition

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