QUIRINO STATE UNIVERSITY

College of Teacher Education

Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
Name of Student: Year/Section:

Week No.
HETLE 104 – FOOD AND NUTRITION Date:
1

BASIC NUTRITION (continuation)

INTENDED LEARNING OUTCOME

• Demonstrate broad and coherent, meaningful knowledge and skills in
technology and livelihood education.
• Apply with minimal supervision specialized knowledge and skills in any of the
specific fields in technical teacher education
• Demonstrate higher level literacy, communication, numeracy, critical thinking,
learning skills needed for higher learning.
• Manifest a deep and principled understanding of the learning processes and
the role of the teacher in facilitating these processes in their students
• Show a deep and principled understanding of how educational processes relate
to larger historical, social, cultural, and political processes.
• Apply a wide range of teaching process skills (including curriculum
development, lesson planning, materials development, educational
assessment, and teaching approaches)
• Reflect on the relationships among the teaching process skills, the learning
processing in the students, the nature of the content/subject matter, and other
factors affecting educational processes in order to constantly improve their
teaching knowledge, skills and practices.

KEYWORDS OR CONCEPTS
1. Macronutrients
2. Vitamins
3. Micronutrients
4. Minerals
5. Carbohydrates
6. Calories
7. Protein
8. Denature
9. Fat
10. Functional foods

REFERENCES
1. DOST-FNRI, Food Exchange List
2. Marcus, Jacqueline B.2013.Culinary Nutrition: The Science and Practice of
Healthy Cooking. Elsevier.
3. Mudambi, S.R. and Rajagopal, M.V.5th ed, (©2007) Fundamentals of Foods,
Nutrition and Diet Therapy. New Age International Limited, Publishers.
4. Ruiz, A.J. and Claudio, V.S. 2010. Basic Nutrition for Filipinos. 6th ed. Merriam
& Webster Bookstore, Inc.

CONTENT

Nutrients are substances required by the body to perform its basic functions.
Most nutrients must be obtained from our diet, since the human body does not
synthesize or produce them. Nutrients have one or more of three basic functions:
they provide energy, contribute to body structure, and/or regulate chemical
processes in the body. These basic functions allow us to detect and respond to

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
environmental surroundings, move, excrete wastes, respire (breathe), grow, and
reproduce.

Six classes of nutrients required for the body to function and maintain overall
health are: carbohydrates, lipids, proteins, water, vitamins, and minerals.
Nutritious foods provide nutrients for the body. Foods may also contain a variety of
non-nutrients. Some non-nutrients such as antioxidants (found in many plant
foods) are beneficial to the body, whereas others such as natural toxins (common in
some plant foods) or additives (like certain dyes and preservatives found in processed
foods) are potentially harmful.

Table 1.1 Functions of Nutrients

Macronutrients, nutrients needed in large amounts; three classes are:

carbohydrates, lipids, and proteins; carbon-based compounds metabolically
processed into cellular energy through changes in their chemical bonds. The chemical
energy is converted into cellular energy known as ATP that is utilized by the body to
perform work and conduct basic functions.

The amount of energy a person consumes daily comes primarily from the 3
macronutrients. Food energy is measured in kilocalories. For ease of use, food labels
state the amount of energy in food in “calories,” meaning that each calorie is actually
multiplied by one thousand to equal a kilocalorie. (Note: Using scientific terminology,
“Calorie” (with a capital “C”) is equivalent to a kilocalorie. Therefore: 1 kilocalorie = 1
Calorie - 1000 calories

A gram is a measure of weight. The number of calories per gram for each of the
energy-producing nutrients (carbohydrates, lipids, protein and alcohol) is shown in
Table 1-2. While alcohol is not a nutrient per se, it does produce energy (7 calories
per gram).

❖ Carbohydrates are molecules composed of carbon, hydrogen, and oxygen that

provide energy to the body. The major food sources of carbohydrates are milk,
Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
grains, fruits, and starchy vegetables, like potatoes. Non-starchy vegetables also
contain carbohydrates, but in lesser quantities. Carbohydrates are broadly
classified into two forms based on their chemical structure: simple carbohydrates
(often called simple sugars) and complex carbohydrates.
Simple carbohydrates consist of one or two basic sugar units linked together;
scientific names are "monosaccharides" (1 sugar unit) and disaccharides (2 sugar
units). They are broken down and absorbed very quickly in the digestive tract and
provide a fast burst of energy to the body. Examples of simple sugars include the
disaccharide sucrose, the type of sugar you would have in a bowl on the breakfast
table, and the monosaccharide glucose, the most common type of fuel for most
organisms including humans. Glucose is the primary sugar that circulates in
blood to provide energy to cells. The terms "blood sugar" and "blood glucose" can
be substituted for each other.

Complex carbohydrates are long chains of sugars units that can link in a straight
chair or a branched chain. During digestion, the body breaks down digestible
complex carbohydrates into simple sugars, mostly glucose. Glucose is then
absorbed into the bloodstream and transported to all our cells where it is stored,
used to make energy, or used to build macromolecules. Fiber is also a complex
carbohydrate, but it cannot be broken down by digestive enzymes in the human
intestine. As a result, it passes through the digestive tract undigested unless the
bacteria that inhabit the colon or large intestine break it down.

One gram of digestible carbohydrates yields 4 kilocalories of energy for the cells
in the body to perform work. In addition to providing energy and serving as
building blocks for bigger macromolecules, carbohydrates are essential for proper
functioning of the nervous system, heart, and kidneys. As mentioned, glucose can
be stored in the body for future use. In humans, the storage molecule of
carbohydrates is called glycogen, and in plants, it is known as starch. Glycogen
and starch are complex carbohydrates.

❖ Lipids are also a family of molecules composed of carbon, hydrogen, and oxygen,
but unlike carbohydrates, they are insoluble in water. Lipids are found
predominantly in butter, oils, meats, dairy products, nuts, and seeds, and in
many processed foods. The three main types of lipids are triglycerides
(triacylglycerols), phospholipids, and sterols. The main job of triacylglycerols is to
provide or store energy. Lipids provide more energy per gram than carbohydrates
(9 kilocalories per gram of lipids versus 4 kilocalories per gram of carbohydrates).
In addition to energy storage, lipids serve as a major component of cell
membranes, surround and protect organs (in fat-storing tissues), provide
insulation to aid in temperature regulation. Phospholipds and sterols have a
somewhat different chemical structure and are used to regulate many other
functions in the body.

❖ Proteins are macromolecules composed of chains of basic subunits called amino

acids. Amino acids are composed of carbon, oxygen, hydrogen, and nitrogen. Food
sources of proteins include meats, dairy products, seafood, and a variety of
different plant-based foods, most notably soy. The word protein comes from a
Greek word meaning “of primary importance,” which is an apt description of these
macronutrients; they are also known colloquially as the “workhorses” of life.

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
Proteins provide the basic structure to bones, muscles and skin, enzymes and
hormones and play a role in conducting most of the chemical reactions that take
place in the body. Scientists estimate that greater than one-hundred thousand
different proteins exist within the human body. The genetic codes in DNA are
basically protein recipes that determine the order in which 20 different amino
acids are bound together to make thousands of specific proteins. Because amino
acids contain carbon, they can be used by the body for energy and supply 4
kilocalories of energy per gram; however providing energy is not protein’s most
important function.

Water other nutrient that we must have in large quantities; does not contain
carbon, but is composed of two hydrogen atoms and one oxygen atom per molecule
of water. More than 60 percent of your total body weight is water. Without water,
nothing could be transported in or out of the body, chemical reactions would not
occur, organs would not be cushioned, and body temperature would widely fluctuate.
On average, an adult consumes just over two liters of water per day from both eating
foods and drinking liquids. Since water is so critical for life’s basic processes, total
water intake and output is supremely important.

Micronutrients are also essential for carrying out bodily functions, but they are
required by the body in lesser amounts. Micronutrients include all the essential
minerals and vitamins. There are sixteen essential minerals and thirteen essential
vitamins. In contrast to carbohydrates, lipids, and proteins, micronutrients are not
sources of energy (calories) for the body. Instead they play a role as cofactors or
components of enzymes (i.e., coenzymes) that facilitate chemical reactions in the
body. They are involved in all aspects of body functions from producing energy, to
digesting nutrients, to building macromolecules. Micronutrients play many essential
roles in the body.

❖ Minerals are solid inorganic substances that form crystals and are classified
depending on how much of them we need. Trace minerals, such as molybdenum,
selenium, zinc, iron, and iodine, are only required in a few milligrams or less.
Macrominerals, such as calcium, magnesium, potassium, sodium, and
phosphorus, are required in hundreds of milligrams. Many minerals are critical
for enzyme function, while others are used to maintain fluid balance, build bone
tissue, synthesize hormones, transmit nerve impulses, contract and relax
muscles, and protect against harmful free radicals in the body that can cause
health problems such as cancer.

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
Table 1.3 Minerals Major Functions

❖ Vitamins. The thirteen vitamins are categorized as either water-soluble or fat-

soluble. The water-soluble vitamins are vitamin C and all the B vitamins, which
include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate
and cobalamin. The fat-soluble vitamins are A, D, E, and K. Vitamins are required
to perform many functions in the body such as assisting in energy production,
making red blood cells, synthesizing bone tissue, and supporting normal vision,
nervous system function, and immune system function.

Table 1.4 Vitamins and Their Major Functions.

Vitamin deficiencies can cause severe health problems and even death. For
example, a deficiency in niacin causes a disease called pellagra, which was
common in the early twentieth century in some parts of America. The common
signs and symptoms of pellagra are known as the “4D’s—diarrhea, dermatitis,
dementia, and death.” Until scientists discovered that better diets relieved the
signs and symptoms of pellagra, many people with the disease ended up

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
hospitalized in insane asylums awaiting death. Other vitamins were also found to
prevent certain disorders and diseases such as scurvy (vitamin C), night blindness
(vitamin A), and rickets (vitamin D).

COUNTING CALORIES MATTERS

Important to Remember: Few foods and beverages contain only one nutrient;
many contain a combination of carbohydrates, lipids
and/or proteins.

Example: 1 slice of whole-grain bread is NOT purely carbohydrates;

1(8-ounce) glass of dairy skim milk is NOT purely proteins, and
1 tablespoon of butter is NOT purely lipids (fat),

In fact: 1 slice of whole-grain bread contains about 69 calories, of which

about 44 calories are from carbohydrates,
about 16 calories are from protein, and
about 9 calories are from fats, as follows:
1 slice whole-grain bread = ~69 calories

▪ 11 grams carbohydrate × 4 calories per gram = 44 calories

▪ 4 grams protein × 4 calories per gram = 16 calories
▪ 1 gram fat × 9 calories per gram = 9 calories

In fact: 1 (8-ounce) glass of dairy skim milk contains about 84 calories, of

which
about 48 calories are from carbohydrates,
about 32 calories are from proteins, and
about 2 calories are from fats, as follows:

1 (8-ounce) glass dairy skim milk = ~84 calories

▪ 12 grams carbohydrate × 4 calories per gram = 48 calories

▪ 8 grams protein × 4 calories per gram = 32 calories
▪ .2 grams fat × 9 calories per gram = 2 calories

In fact: 1 tablespoon of butter contains about 99 to 103.5 calories, of

which

about .04 calories are from carbohydrates,

about 0.48 calories are from proteins, and
about 99 to 103.5 calories are from fat, as follows:

1 tablespoon butter = ~102 calories

▪ .01 grams carbohydrate × 4 calories per gram = 0.04 calories

▪ .01grams protein × 4 calories per gram = 0.48 calories
▪ 11–11.5 grams fat × 9 calories per gram = 99–103.5 calories

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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 QUIRINO STATE UNIVERSITY
College of Teacher Education
Bachelor of Technology and Livelihood Education
…promoting pedagogical excellence
These figures demonstrate that whole wheat bread and dairy skim milk mostly
consist of carbohydrates, butter mostly consists of fats, and dairy skim milk
contains more protein than whole wheat bread or butter.

Important to Remember: In counting your calories keep in mind the caloric

value per gram of the macronutrients, each food items
however varies with the amount of their
carbohydrates, protein and fats depending on their
serving size.

The nutrients and calories in whole wheat bread, dairy skim milk and butter
may be changed by substituting or enhancing the ingredients. Example:

• high-gluten flour may be substituted for bread flour in whole-grain bread.

(High gluten flour has as much as 14 percent more protein than bread
flour.)
• Dry-milk powder may be added to boost the protein content of dairy skim
milk.
(One-third cup contains 8 grams of protein.)
• The fat content of butter may be lowered by adding water in the
manufacturing process
(as in soft tub butter).
This is how food scientists, nutritionists and chefs create new foods and
beverages to maximize certain nutrients and reduce others.

On the other hand, here are lists the most popular free calorie-counting
apps/websites:

• My Fitness Pal.
• Lose It!
• FatSecret.
• Cron-o-meter.
• SparkPeople.

Developed by: QUIRINO STATE College of Teacher

BTLED FOOD AND NUTRITION

GEROME B. TAGUIAM, MSPH, RND
UNIVERSITY
10/10/21
Education

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