Nutrition and Health

• Examples  of cereals - Rice, Wheat, Maize

• Examples of millets – Jowar, Bajra, Ragi

• Main source of energy – approximately 350 kcal/100g

• Contain significant quantities of proteins as well

• Contributes to 70-80% of the energy intake

• Contributes to >= 50% of the protein intake in a typical Indian diet

• Contains significant quantities of B complex vitamins

• Deficient in LYSINE, an essential amino acid

Maize contains excess amount of Leucine which interferes with the conversion of Tryptophan into Niacin. Deficiency of Niacin leads to Pellagra

Beri-Beri occurs due to Thiamine deficiency. Thiamine present in rice is lost 

1. During milling process (75% of the thiamine is lost)

2. If rice is washed excessively before cooking (Almost 60% of thiamine is lost)

3.  If rice is cooked in excess water & excess water is drained out after cooking

• A polished rice is the one which undergoes milling. During the process of milling, there is loss of essential micronutrients like loss of thiamine (75%), Riboflavin (60%), Niacin (60%), Iron, Phosphorous and Calcium.

• A parboiled rice is the rice which is subjected to steam. The steaming process drives the nutrients present on the outer aleurone layer into the inner endosperm and the subsequent drying process, ensures the germ gets firmly adherent to grain. These two processes of steaming and drying ensures that the rice retains its nutritive value.

Excessive washing of rice results in loss of water soluble vitamins (60%). 

Water soluble vitamins are lost if the water in which the rice is cooked is discarded. It is therefore best to cook the rice in just the sufficient quantity needed to cook the rice. 

White Rice

• White Rice is polished rice.

• Husk, bran, and germ is removed in polished rice.  

• Poor in nutritive value due to loss of nutrients - Proteins upto 15%; Thiamine upto 75%; Riboflavin upto 60% and Niacin upto 60%. Even Iron, Calcium and Phosphorous is lost to some extent. 

• Less time for cooking.

• Longer Shelf life.

Brown Rice

• Brown rice is unpolished rice.

• Only husk is removed.

• Nutritive value is retained.

• Longer time for cooking.

• Short Shelf life. 

• Refined flour is made by extracting 70% wheat. Therefore refined flour is poor in nutritive value.

• Naan is made of refined flour. Refined flour is made by extracting 70% wheat. 

• Roti is made of wheat and therefore better in nutritive value as compared to NAan.

• Rice - Lysine

• Wheat - Lysine and Threonine

• Maize - Lysine and Tryptophan

• Jowar - Lysine and Threonine

• Bajra - Lysine and Threonine

• Ragi - Lysine

Cysteine and Methionine

Raw pulses contains phytates and tannins that affects bioavailability of some nutrients. When pulses are cooked phytates and tannin are destroyed and therefore it is recommended to eat cooked pulses.

Pulses contains oligosaccharides that is associated with flatulence.

Pulses are called as poor man's meat because it

• contains good amount of proteins.

• is consumed daily and contributes to 20-25% of proteins in the diet.

• is considerably cheaper compared to meat making it affordable. 

• Soyabean contains high amounts of 

  • proteins – 43.2 g/100 g; 

  • Fat – 19.5 g/100 g; 

  • Calcium - 240 mg/100 g and 

  • Iron – 10.4 mg/100 g. 

• Soyabean lacks only in methionine. 

• Soyabean is Inexpensive, and can be consumed in the form of dal, chappati, milk, curd and curry. 

• • Increases vitamin C content.

  • Increases content of thiamine, riboflavin, nicotinic acid.

  • Protein bound iron is separated, therefore increased amount of free iron available.

  • Soft and easily digestible.

  • Cooking time reduced, therefore fuel cost is reduced.

• Fermentation increases content of Vitamin B complex especially Riboflavin, Thaimine and Niacin.

• Example: Dosa batter, Idli batter, Curd.

• Cereals are deficient in LYSINE and THREONINE while Pulses are deficient in METHIONINE.

• Supplementary action of protein means when cereals and pulses are eaten together in a meal the protein content of the meal becomes comparable to animal protein with respect to essential amino acid content.

• Examples - Rice and Dal,  Khichdi, Chappati and Dal, Idli, Dosa, Dhokla.

Vegetables have 

• High vitamin and mineral content

• Large water content

• Low  protein content 

• Good amounts of dietary fibres

• Low kcals

• Consume 400-500 grams of vegetables daily

• Vegetables are classified into three groups –green leaves, roots and tubers, other vegetables

Vegetables are called as protective food because they are rich in vitamins and minerals.

• Green Leafy Vegetables - 100 grams daily

• Roots and Tubers - 200 grams daily

• Other Vegetables - 200 grams daily

• DGLV have high content of oxalates.

• Oxalates decrease the bioavailability of iron and calcium.

• Good source of vitamins and minerals

• Eaten raw and fresh makes vitamins and minerals present in fruit easily available

• Good source of cellulose that helps in bowel movements

• Consume daily 100 grams fresh fruits.

• Papaya 

• Mango

• Lemon

• Amla

• Guava

• Orange

• Papaya

• Fructose

• Milk is rich source of Protein, Fat, Calcium.

• Milk is good source of Casein, Lactoalbumin, Lactoglobulin.

• Buffalo Milk – Fat content high, better to avoid.

• Cow Milk - preferred.

• Toned Milk contains some amount of Fat.

• Toned Milk has 1 part whole natural milk, 1 part water and 1/8th part of skimmed milk powder.

•  Skimmed Milk is milk without fat.

Skimmed Milk is preferable as it does not contain fat.

• The methylene blue reductase test checks if the milk received for pasteurisation is contaminated. 

• Milk can get contaminated from animals, food handlers, environemnt, i.e. unclean vessels, water, flies etc.

• Add definite quantity of methylene blue to 10 ml of milk

• Keep the milk at 37 deg centigrade till the blue colour disappears

• The milk that remains blue longest is best quality milk

Pasteurisation is the process of destroying the pathogens present in milk by heating milk to definite temperature to kill any pathogens that maybe present without bringing any changing in composition, flavour and nutritive value.

1. Holder Method /VAT method

Heated to 63-66 degree Centigrade, kept for 30 minutes and cooled quickly to 50 degree Centigrade

2. High Temperature Short Time method

Rapidly heated to 72 degree Centigrade, kept for <15 seconds and cooled rapidly to 40 degree Centigrade

3. Ultra High Temperature method

Rapidly heated in 2 stages. In 2nd stage heated to 125 degree Centigrade for few seconds and then cooled rapidly  and bottled

Pasteurisation kills only 90% of the bacteria. 

TB bacteria and Q fever causing organisms are destroyed. 

However Thermoduric bacteria and bacterial spores are not killed.

Pasteurised milk can be subjected to the following 3 tests to check for adequacy of pasteurisation.

1. Phosphatase test

Presence of phosphatase indicates poor pasteurisation.

2. Standard Plate Count

Count more than 30,000/ml indicates poor pasteurisation.

3. Coliform Count

Presence of even a single coliform organism indicates poor pasteurisation

The milk is inadequately pasteurised as the bacterial count exceeds 30,000 per ml.

The milk is inadequately pasteurised as even a presence of single coliform is considered as inadequate pasteurisation.

Infections primarily in man that are transmitted through milk

1. Typhoid and Paratyphoid

2. Shigellosis

3. Cholera

4. Enteropathogenic Escherichia Coli

5. Non-diarrhoeal Diseases –TB, Streptococcal, Staphylococcal, Diphtheria, Enterovirus, Viral Hepatitis

Infections of animals transmitted to man

1. Bovine TB

2. Brucellosis

3. Streptococcal infections

4. Staphylococcal enterotoxin poisoning

5. Salmonellosis

6. Q fever

• Meat Rich in high quality proteins

• Contain good amount of fat, vitamins and minerals

• Vitamin B12 is found only in animal foods

• Rich source of Phosphorous, Haem iron and Zinc

• Red meat - goat, lamb, pork, beef - high in cholesterol and fat content

• Lean meat - chicken, turkey

• Organ meat - high in cholesterol content

1. Tapeworm

   • Taenia Solium

   • Taenia Saginata

   • Trichinella Spiralis

   • Fasciola Hepatica

2. Bacterial

   • Anthrax

   • Actinomycosis

   • TB

   • Food poisoning

Vitamin B12 deficiency

• Meat is bright red in colour. It should neither be pale pink or have a deep purple tint.

• Should be firm and elastic to touch.

• Should not be slimy .

• Should have agreeable odour.

• Fish is a rich source of 

  • 1. Protein

    2. Unsaturated Fatty acids

    3. Phosphorous

    4. Calcium 

    5. Fluorine

    6. Vitamin A and D

• Sea food contains good amount of Iodine – Oysters, Lobsters

• Bacterial

  • 1. V. Parahaemolyticus

    2. Salmonella species

    3. Clostridium botulinum type E

• Sewage bacteria and viruses are concentrated in shell fish

• Fish is in a state of stiffness.

• Gills are bright red in colour.

• Eyes are clean and prominent

• Sewage bacteria and viruses are concentrated in shell fish

A biologically complete protein is a protein that contains all the essential amono acids corresponding to human needs.

• Egg

• Milk

Reference protein is the standard against which the quality of other proteins is measured.

Nutritive value of an egg weighing 60 grams

• Proteins - 6 g

• Fats – 6 g

• Calcium – 30 mg

• Iron – 1.5 mg

• Cholesterol – 250 mg

• Energy – 70 kcal

• Raw egg contains Avidin which prevents the body from obtaining Biotin (B complex vitamin)

• Raw eggs are difficult to assimilate.

• Boiling an egg destroys avidin and are easier to assimilate and therefore is considered superior to raw egg

No. 

If there is faecal matter present on the shell, there is a risk of pathogenic organisms like salmonella present in the hen’s faecal matter entering inside the egg. 

Egg - protein rich, contains all essentail amino acids.

Milk - protein rich, contains all essential amino acids.

Fish - protein rich, rich in unsaturated fatty acids, Vitamin A and D , excellent source of Calcium, Phosphorous, Fluorine.

• Almonds

• Dates

• Raisins

• Sesame seeds

Growth of Aspergillus can be prevented by

1. Keeping moisture content below 10%.

2. Drying the peanuts/grains thoroughly before storing.

3. Store in an air tight container.

Coconut contains 

• Protein 

• Fibre

• Iron

• Manganese

• Copper

• Magnesium

1 cup of fresh, shredded coconut contains the following nutrients:

• 283 calories

• 2.66 grams of protein

• 26.8 grams of fat

• 12.2 grams of carbohydrates

• 7.2 grams of fibre

• 4.98 grams of sugar

• 2.64 grams of vitamin C

https://www.webmd.com/diet/health-benefits-coconut 

Sesame seeds are rich in 

• Proteins

• Fats

• Copper (Copper essential role in production of RBC and support immune system)

• Magnessium and Calcium (Strengthens bones)

• Anti-oxidants

Approximately 30 grams of sesame gives

• Calories - 162

• Proteins - 5 grams

• Fat - 14.1 grams

• Carbohydrate - 6.6 grams

• Sodium - 3.1 milligrams

• Fibre - 3.3 grams

Health benefits 

• Sesame seeds contain lignans and phytosterols, which can help lower cholesterol.

• Fights against staphylococcal infections and streptococcal throat infections as well as common skin fungi, such as athlete’s foot.

• Help people with type 2 diabetes reach their target blood sugar levels.

• Plays a role in cancer prevention and therapy.

https://www.webmd.com/diet/health-benefits-sesame-seeds 

• Fats which are liquid at room temperature are called oils

• Good sources of energy and fat soluble vitamins

• Vegetable oils are rich in poly unsaturated fatty acids

When Oil is treated with Steam/Alkali to refine it, free fatty acid and rancid materials are removed thereby improving quality and  taste.

Deep fried fast foods, doughnut, cake, energy bars, chips, crackers, whipped toppings, packaged cookies etc. contain high amounts of Transfatty Acids.

Transfatty Acids (TFA) are atherogenic, elevate LDL and cholesterol and lower HDL.

WHO recommends to restrict consumption to <5g / day of TFA.

Partial hydrogenation, a process to increase shelf life of PUFA creates trans fatty acids.

• Use correct combination/blend of 2 or more vegetable oils (1:1) to  give a ratio of polyunsaturated/ saturated (PUFA/SFA) of 0.8-1.0, and linoleic/ alpha linolenic of 5-10 in the total diet. 

• Limit use of butter/ghee.

• Avoid use of Partially Hydrogenated Vegetable Oil (PHVO) as medium for cooking/frying.

• E.g. Use Ground nut / Sesame / Rice bran / Cotton Seed with either Mustard  / Rape seed / Canola / Soyabean / Sunflower / Safflower

• For Frying, use oils which have higher thermal stability.

• Example - sesame, rice-bran, cottonseed.

• Transfatty acids (TFA) are created during the process of partial hydrogenation. Therefore partially hydrogenated must be mentioned on the label.

• Transfatty acids increase LDL, decrease HDL and increase atherogenocity.

2 litres or 8 glasses of water per day.

• Avoid tea and coffee one hour before and after meals as they inhibits iron absorption due to presence of Tannin.

• Caffeine stimulates CNS and induces physiological dependence.

• >=200 mg of caffeine consumption leads to nervousness and anxiety, Increase in blood pressure, abnormalities in heart beat and Increase in total cholesterol, LDL and Triglycerides.

• Theobromine and Theophylline in Tea relaxes coronary artery and promotes circulation.

• Flavonoids and other anti-oxidants in Tea reduces the risk of CHD and stomach cancers. 

• Caffeine stimulates CNS and induces physiological dependence.

• >=200 mg of caffeine consumption leads to nervousness and anxiety, Increase in blood pressure, abnormalities in heart beat and Increase in total cholesterol, LDL and Triglycerides.

• Tea and coffee inhibits iron absorption due to presence of Tannin.

Whole fruits better than fruit juices because of fibre content.

Synthetic drinks not good for health due to preservatives, artificial colours and flavours.

Carbonated soft drinks contain phosphoric acid that damages the enamel of teeth and affects appetite when taken in excess.

Carbonated drinks also increase the risk of osteoporosis and kidney stones.

1. Butter milk

2. Lassi

3. Fruit juices

4. Coconut water

1. Suppresses appetite and leads to several nutritional deficiency disorders

2. High risk of hypertension and stroke

3. Increases risk of cancer of Mouth, Larynx, Oesophagous, Prostate and Breast

4. Weakens heart muscles

5. Damages Liver, Brain, Peripheral nerves 

6. Increases triglycerides

1. Vitamin Deficiencies like

   • Folic Acid - Vitamin B9

   • Pyridoxine - Vitamin B6

   • Thaimine - Vitamin B1

   • Vitamin A

2. Calcium Deficiency

Jaggery contains good amount of carotene and iron which are not present in sugar, and therefore jaggery is considered better in terms of nutritive value.

• Examples - asafoetida, cardamon, chillies, garlic, cloves, ginger, mustard, pepper, tamarind, turmeric.

• Enhance the palatability of foods and stimulate appetite. 

• Aids in digestion due to the presence of essential oils that have carminative properties. 

• Excessive consumption is associated with peptic ulcer.