0:04 [music] >> Coming to [music] the eggs. We all know egg is a complete protein which has all the essential amino acids. The egg yolk contains fat soluble vitamins, especially vitamin A, D, E, and K, choline, and healthy fat. The white of the egg is nearly the pure protein and which is the albumin part. You must have heard people consuming whites [music] egg whites to maintain their muscles and developing the muscles. That is very important and that's really a good source of protein.
0:50 When it comes to milk, milk provides calcium, phosphorus, vitamin D when they are fortified, riboflavin, and high-quality protein, especially casein and whey protein are good for bone development, especially for children. So, when you see milk as a good source of cow's milk, we can have good amount of calcium, phosphorus, [music] riboflavin, and good quality protein, also. So, we we still have dairy products also which comes under foods of animal origin where you can see cheese, yogurt, butter are all derived from milk. They are basically from milk products. Yogurt contains probiotics that will help support your gut health.
1:35 Cheese is a concentrated source of calcium and protein. Butter is primarily saturated fat. So, that's how it is. So, if you see foods of animal origin, we have discussed about foods like meat, poultry, and then fish, eggs, [snorts] milk, milk products are all coming under animal origin. Foods of plant origin include cereals, legumes, vegetables fruits nuts seeds and oils. They are the foundation of most dietary guidelines. Especially, they are rich in fiber, vitamins, and [music] phytonutrients. So, when it we talk about cereals and grains, [music] uh they are the basis of
2:21 uh our staple food. As we are South Indians, we include a lot of rice. Millets also we include a lot of millets available like your ragi, uh samai, thinai, varagu. All that are very good sources of millets, and they form the staple energy food providing complex carbohydrates, B vitamins, and fiber. Whole grains retain the fiber, and they offer they are uh going to offer more nutrients than the refined ones. So, usually whole grain uh cereals are always good for our health. Next is the legumes. Legumes include uh beans, lentils, chickpeas, and peas, which are good in uh plant [music] protein, dietary fiber, iron, and folate. They
3:08 are basically affordable >> [music] >> and uh sustainable protein sources, and they help to regulate our blood sugar levels also. So, these nutrients are very important, and they help you to reduce your blood sugars as [music] well. When it comes to vegetables, vegetables supply vitamins like A, [music] C, and K, minerals like potassium and magnesium, antioxidants, and fiber. Dark green leafy vegetables like spinach, broccoli, and orange-colored vegetables like carrots, sweet potatoes are especially nutrient-dense. So, these are all coming under foods of plant origin. Okay, and we also have some fruits.
3:53 Fruits provide simple sugars because they are very good for our body to have good amount of energy and they also provide vitamin C, especially citrus fruits like guava and other oranges, lemons and all that. They provide good amount of potassium to our body, folic folic acid or folate and powerful antioxidants. >> [music] >> Berries are particularly rich in polyphenols which reduce inflammation and oxidative [music] stress. Nuts and oil seeds, especially almonds, walnuts, flax seeds and chia seeds are all rich in healthy unsaturated fats, protein, magnesium and vitamin A. They support our heart health and provide satiety. [music] Plant oil include uh
4:40 olive oil, sunflower oil and coconut oil. They are all derived from plant. Olive oil is rich in monounsaturated fatty acids and antioxidants. [music] And they are good in reducing the cardiovascular risk. Apart from the classification of plant and animal origin, we also have the classification of foods coming under chemical composition where you can see that uh foods are being classified as protein, fats, carbohydrates, vitamins and minerals. Uh this is another classification by chemical composition. And you can see that uh there are different functions of foods. Based on the functions, we are dividing the foods
5:25 as [music] body building foods which are nothing but meat, milk, poultry, fish, egg, pulses [music] because these foods are going to help you to build up your body. And energy giving foods include cereals, sugars, fats, oils. They provide good amount of energy, especially fats will provide 1 g of fat will give 9 calories. And cereals will give 1 g of carbohydrate. Basically, they'll give about four calories. Calories [music] and carbohydrates, also. Protective foods include all the vegetables, fruits, and milk products because they are the ones which are going to provide good amount of vitamins and minerals to the body. So, if you see all the categories of these foods are classified
6:12 accordingly. Classification based on nutritive value include the 11 food groups, which is nothing but cereals and millets, pulses, legumes, vegetables, nuts and oil seeds, fruits, milk and milk products, eggs, meat, fish, and other animal foods, fats and oils, sugar, and other carbohydrate foods, condiments, [music] and spices. So, we will go by one by one on how these food groups are being uh classified according to the nutritive value. So, if we see the first one, which is nothing but cereals and millets, they form the staple food contributing 70 to
6:58 80% of our diet is only with regard to the cereals. And the good sources of vitamins include thiamine, which is B1, niacin, which is B3, and pantothenic acid. They are deficient in vitamins A, D, B12, and C. [music] So, if you see the cereals and millets, they are deficient in vitamin A, D, B12, and C. Second, we move on to the pulses category, where you can see that dried pulses are rich in protein. They form a good source of B complex vitamins and minerals. Pulses supplement effectively [music] with cereals. And when you're combining these two together, they form a complementary action. Basically, pulses are deficient in the
7:44 same as your uh cereals, like A, D, C, and B12. Next category are nothing but vegetables. So, we have uh the vegetable category, green leafy vegetables, roots and tubers, and other vegetables. [music] Green leafy vegetables are rich in carotene. They are good source of calcium, riboflavin, folic acid, and vitamin C. Whereas roots and tubers, like the carrots, potatoes, they are all forming the good source of carbohydrates. Other vegetables include the gourd varieties, and pumpkin [music] are very good source of vitamin C and carotene. The fourth category is nothing but nuts and oilseeds. They are also rich in protein. Soybean is the richest source
8:32 of protein, which contributes about 40% of the protein is present in the soybean. They are rich in fat and good source of vitamin B and vitamin [music] E, minerals like phosphorus and iron. So, we have a good source of fruits, like good sources of vitamin C are from fruits, especially tomatoes, [music] oranges, mango, and amla, which is nothing but gooseberry. In Tamil, we term it as nellikai. Poor sources of vitamin C include banana, grapes, and apple. When it comes to the sixth category, which is nothing but uh milk and milk products. Almost a complete food except for iron and vitamin C, which are deficient. So, if you see, milk and milk
9:17 products are not good source of iron and vitamin [music] C, but they are good source of proteins, and the milk proteins are having good biological value. The seventh category is egg. A hen's egg has a protein of high biological value. So, if you see, a hen hen's egg will contribute about 6.6 g of protein in it. It is a rich source of vitamin A and some B vitamins. The eighth category is nothing but meat, fish, and other animal foods. If you see, meat is rich in protein, but it's only a fair source of B vitamins. It does not contain vitamin A, C, or D. But again, if you see, they are good
10:04 source of protein and a very fair source of B vitamins. And they don't have vitamin A or D in them. Even C is lacking in them. [music] Fish is good source of protein and a fair source of B vitamins, just like meat. [music] Liver, as I said, the goat's liver, which is a very good source of B12, iron, [music] can be given for iron-deficient person. The ninth category is nothing but fats and oils, where you can see the sources of energy. That is the major contribution of fat and oil. They provide essential fatty acids. Example, butter, ghee, and vanaspati. They are the good source of vitamin A. Vegetable oil and fat are the good source of
10:52 vitamin E also. So, if you see vegetable oils like olive oil, >> [music] >> sunflower oil, are all good sources of vitamin E. And the vitamin E, which is good for the skin also. The 10th factor is nothing but sugar and other carbohydrate foods. Example, cane sugar, jaggery, glucose, honey, honey syrup, sago. They form the major source of energy. The 11th category is nothing but condiments and spices. They mainly enhance the taste and increase the susceptibility acceptability of foods, and they help to improve the flavors. So, when we cook a food, we all know
11:37 that only with regard to the condiments and spices that we add, they enhance the flavor and the taste of the food. Example would be ginger, garlic, cardamom, cloves, which is nothing but our uh cloves uh and also fenugreek seeds. They are all good sources of condiments and spices. So, we have discussed about the classification of foods with regard to animal and uh plant origin. And also, we have also covered about the nutritive value and again, the food groups. So, when it comes to food group classification, we have got uh five food groups, which I've been discussing it again and again. Cereal and cereal products, pulses and
12:24 legumes, milk and milk products, fruits and vegetables, fats and sugars. So, this is a reference that is being taken from NIN ICMR, which is National Institute of Nutrition, which has given the food guide pyramid that I we have discussed in the previous session also. So, when it comes to functions of foods, food plays a very important role when it comes to the infant till the elderly population. >> [music] >> So, how do we identify the functions of food? Major function of food is to provide energy. The major primary function of food is to supply energy for all the bodily functions that we need to [music] be undergoing every day.
13:11 The main other function is growth and development. [music] So, when we grow, as we grow from fetal growth till the elderly population, we need food to grow, right? [music] So, that is how it is when it comes to growth and development protein calcium phosphorus, vitamin A and D is especially important when we talk about physical growth, muscle development, bone formation, and organ maturation. Adequate nutrition in the first 1,000 days of life from conception till age 2 is irreplaceable. That means whatever food you are taking during this particular 1,000 days of life forms your basis or is the
13:56 foundation of your later stages of life. [music] So, that is becoming very, very important. Body repair and maintenance. How you you all know that protein is very important for repairing and maintaining the body. Protein sources or protein-rich foods will help us to repair our damaged tissues [music] and replace the cells. Iron will replace hemoglobin. Vitamin C will support collagen synthesis for wound healing. Zinc will help us to support our cell division and tissue repair. So, all these nutrients together will help us to improve our body condition or body which is repairing the tissue and
14:42 maintenance of the body. [music] Protein, iron, vitamin C, zinc all are playing a very important role that way. So, when we talk about disease prevention, antioxidant nutrients such as vitamin C, vitamin E, selenium helps to protect against oxidative damage. Omega-3 fatty acids, which is present in fish, fish oil, flaxseeds will reduce the inflammation. Fiber reduces the colorectal cancer risk. Similarly, adequate calcium and vitamin D will prevent osteoporosis. Food is genuinely the medicine when chosen wisely. [music] That is why during the elderly uh
15:28 your yesteryears itself, many of our famous Hippocrates have said, "Let food be the medicine, medicine be the food." In Tamil, Thiruvalluvar had also said that and lot other things have been said that when you're judiciously using the food properly, these foods can help you to prevent the diseases. [music] Noiyatra vaazhve kuraiyatra selvam is what is told in Tamil and in English, always prevention is better than cure. [music] So, if you take adequate food in your diet, you can prevent from diseases. Social and cultural functions. Food is specifically central to
16:13 celebrations. >> [music] >> So, any food, for that matter, any celebration, we only offer food. That is our tradition and that is inculcated in every individual, in [music] be it a South Indian or a North Indian, our religious rituals, our cultural identity, and social bonding, everything starts with food. I I understand and I hope that everybody will agree with me in this particular statement as to always food is going to connect us with all throughout when it comes to sharing a meal, it fosters a relationship. Help us to serve better. What does that mean? You share your meal with the person
16:59 who's next to you, [music] your bond is getting developed, right? Just imagine a simple act of kindness by sharing meals will help you to uh maintain a good relationship. Similarly, the choice of food that you make will reflect your values, your societal values and your personal values will also improve. Any food choice that you make will improve the value, a religious dietary law, ethical consideration and traditional food ways are all expressing your identity. So, what does that mean? Anything with regard to social and cultural function, our food plays a very important role. Imagine in uh
17:45 Pongal festival which is being celebrated at January 14, it is widely celebrated in North India to South India. So, [music] what do we do? We make Pongal, sweet Pongal, and white Pongal which is a normal Pongal. Every other state has its own way of uh preparing food and we are all culturally the same and with food which is connecting us throughout. >> [music] >> And that's the function of food that I wanted to highlight is always remember when your food is taken at adequate quantity and appropriate quantity like a balanced diet, you are going to be away from diseases. And along with physical activity, you will be the
18:30 best and you can control or prevent the diseases and food control, portion control, food is in your hand, right? [music] So, instead of going for junk foods and other foods, please prefer traditional foods, home-cooked foods. That is going to help you in the long run. Remember, food does not start from the day. It starts [music] from the mother's womb. So, a person who's pregnant [music] has to have a good healthy practice that will follow the child also. And parenting styles have to be good [music] so that a child follow the parent and everybody should have a good healthy
19:16 practice to have a healthy living. [music] >> [music] [music]
24:59 >> Mhm. >> [music] [music]
25:48 >> That is the end of the week one session on food basics of food and nutrition, which has covered so many on the topics of introduction, classification of foods, what is the difference between malnutrition, undernutrition, and how food has developed in all these years, the history starting from the nutrients and all that. So, in the second and upcoming weeks, still eight weeks, we will be covering up with different types of food, the nutrient, and how we can prevent the diseases when we consume a proper healthy diet. Thank you. Happy learning. [music]
