0:16 I welcome you all to the week 2 session on uh basics of food and nutrition. The last uh session is going to be on factors responsible for food selection. Previous sessions we discussed about the different methods of cooking. Moist heat cooking, dry heat cooking, combination methods of cooking and modern methods of cooking. At the end of this session, the student will be able to identify and understand the various factors influencing the food selection which includes physiological, psychological, socioultural economic environmental and physicochemical aspects of these particular aspects and apply this
1:02 knowledge in planning and balancing a healthy diet. The main concept of this particular session is how do you select the food based on these different factors and how to apply this knowledge in planning a balanced and healthy diet. So when it comes to the uh different factors physiological factors include the hunger satiety and health. When it comes to psychological factors, your mood, emotions and habits play a very important role in selecting a food. Apart from this, external influences like cultural influence is very good. When it comes to tradition, religion, we have a different uh cultural background
1:49 and India is being a cultural uh heritage. We could see a lot of food uh commodities and food selection aspect when it comes to the food selection part. And there when it comes to social gatherings, peers may influence your food uh selection, family may influence your food selection. Under external influences, economy is a major aspect which affects the or limits the food availability and we call it as a affordability. So always external influences have to be kept in mind when we select a particular food item. Apart from this nutritional status and health outcome should also be
2:36 kept in mind to ba to plan and balance a diet. Dietary pattern is something that we should remember. Nutrient intake, nutritional status of that particular person and how is the health outcome of that particular individual. Topic food selection is a complex process which is influenced by multiple internal and external factors. So as it's given in the conceptual framework, it is not only driven by hunger which is an physical condition which is also being influenced by psychological, cultural and economic influence of a person. Food choices will directly affect the nutritional status and overall health outcome. So if a if you select your food properly your
3:23 nutritional status is going to be improved thereby your health is going to be betterment and also you can find a healthy body eventually. Understanding these factors helps in promoting healthy eating habit and preventing diet related diseases. What are the different food selection factors that we have to look into when we understand the balanced diet concept? Internal factors include external factors, food selection, nutritional status and outcomes are the major food selection factors that we should keep in mind. When it comes to internal factors, we should understand the hunger, taste
4:10 and health of a person. When it come to the physiological aspects, similarly psychological aspects include the mood of a person, emotions of a person and habit of a person. So with these factors in mind, you have to select the food appropriately. Physiological and psychological comes under internal factors and they have their own limitations. External factors include culture, social economic environmental. Environmental is nothing but availability of the food. Season whether there are different foods which are seasonally available. So all that category comes under environmental aspect and food selection and nutritional
4:57 status and outcome will also have its own influence in selecting the appropriate food. Coming to the psychological factors, I think most often uh we have the emotions, stress and mood will influence our food choices. And people would always say uh what's called emotive eating or intuitive eating where your mind says something and you only follow that. That is always connected with food and emotions. When somebody is really happy, they would like to go and have a sweet or they crave for sweets or some kind of a deserts. That is going to be the emotion. Even some people would with
5:44 depression or stress related uh eating. If you see they tend to overeat or they tend to go for junk food and unhealthy way of eating. That's why always emotions, stress and mood is significantly influence a person's eating behavior and their food choices vary accordingly. Thereby individuals often prefer comfort food. Whatever food they feel comfortable, they would want to prefer during the stress or emotional condition. Just imagine a person who is stressed out during an examination would always want something picky to eat or something easy or a comfort food that they are comfortable eating throughout their life. That is the example that I
6:30 would give. When a person is continuously being stressed if a only they are preferring their comfort food that is becoming the psychological factor of influencing the food selection. Past experiences may also shape a food preference and a heating habit. So if somebody is having a very u dark past or bad past that will influence their food preference and heating habits as well. Uh emotional needs may lead to specific cravings as mentioned earlier. Example, sweets. When they really feel low or when they want some attention to be taken, they crave for sweets, deserts or chocolates which is going to be the emotional
7:16 satisfaction that they will get out of this cravings. So coming to the next aspect of uh physiological factors, hunger and sit will always have influence on our food intake. People uh would always look into the hunger pangs that they develop when they feel hungry and uh that is always related to the sit or the satiety that will regulate the food intake. Definitely the nutritional needs of a person will vary with age, gender and activity level. Anybody uh in the growing age would always be a oracious eater or they want to eat more because
8:01 their activity levels are more. Similarly, an infant who is trying to walk or who is running would have a more nutritional requirement compared to any other uh age group individual. Health status thereby influence the dietary requirements and restrictions. I would give an example of an athlete who is um requiring more protein because they want to do more of a physical activity because they are involved in that kind of a physical activity. They need more protein. Similarly, when a person is a diabetic, they require a controlled diet. Always remember your health status will also influence the
8:47 dietary requirements and restrictions. So these are some of the physiological factors that you should keep in mind when you select your food. Next is the most important uh part of the session which is nothing but cultural factors. As I said before our India is the place where we talk more about cultural heritage. It's a mix of different cultures and customs that we follow from North India to South India. Cultural traditions and customs will influence your food habit. Just imagine an example, a North Indian may have a different custom or a culture compared to a South Indian. Religious beliefs will determine the food restrictions and
9:33 practices. Also, therefore, cultural norms will always define acceptable and preferred foods. Remember that culture plays a very important role when we select the food item. Traditional foods and practices will also have an influence which is carried across different generations. Next we move on to the economic factors. Economic level or the income level will always influencing the purchasing power and food choices. If a person's economic level is below the low level or they are in the middle income level, their purchasing power is really not very good
10:18 compared to the high income level and therefore that would also influence their food choices as well. Food prices affect the affordability and selection of food. Just imagine if a cost of an apple is really high. We all know an apple a day keeps a doctor away is a famous saying that indicates that apple is a having good amount of nutrient and nutrition in it. So if you keep on consuming an apple, your health is getting better. But if only a person is able to afford an apple, he will be able to buy it and consume it. The food price of a particular product will affect basically by the economical condition of the individual. Thereby
11:05 food prices also affect the affordability and selection of a food. Individuals prefer food that fit within their budget. So people will look into the budget and then prefer foods accordingly. But that may or may not be possible with every other household condition. Therefore, economic disparities will limit the access to nutritious foods. A nutritious food may be a little economically higher compared to a non-nutritious food. So people would prefer a non-nutritious food or a unhealthy food because they have a economic problem or their economic disparity is available. So that also will hinder the food selection process.
11:53 Coming to the social factors, family environment will influence the early food habit and preferences. Any peer influence, for example, uh a teenager would always get influenced by the food that his friend or her friend is consuming it. So that becomes a peer influence but will also affect the food choices especially that is seen among youth. Media and social media again keeps a very common trend nowadays is going on looking into the social media and uh eating the food that is in the trend that becomes a social factor also. Imagine a person uh getting carried away by a advertisement in a which comes in a
12:40 television or in a social media is much more influenced than a healthy food which is not being uh advertised that effectively compared to a junk food or or an unhealthy food. Therefore, social media has a much better influence when it comes to the modern dietary trends. Social interaction and norms again follow influence the eating behavior of a person. What are the factors that again are responsible for uh food selection? As discussed in the previous slides, these particular aspects will also influence a person's food selection. Having discussed in the previous slides, this
13:26 is particular slide is a reiteration of the slides that have been discussed before. Psychological aspects, cultural aspects, economic aspects, social factors, physiological factors. These are the major influencer of a person to select a food which will shape how and what a a person to eat. So this is going to be the key influence of the food choices that a person is making. If only we are able to control this particular factor, we would be able to achieve a good healthy life throughout and a person can be a better person when it comes to nutritional status and nutritional outcome.
14:16 So here this is a depiction of how a food selection mechanism is going to be. So if only you know the understanding of the factors which are listed as physiological psychological social economic and influential. This would improve your perception and your perception is going to make the decision. And finally your food choice is going to be healthier. That is the mechanism that I wanted to highlight on. So always influence this particular factor influences the taste, preference and attitude of a person. This again affects the availability and accessibility of food. Definitely it
15:03 becomes a guide in decision making at eating time and this finally shapes the individual's food choices. So remember the factors your perception has to improve and better decision making at what to eat and when to eat and how to eat and that is going to influence your food choice because you as an individual if you have a good food choice your food choices are going to be better and good so that you land up in eating healthier food item which is going to be again improving your overall nutritional status. What are the outcome of food selection? As I said before, this particular food
15:49 selection, if you are making it in a wise way or a proper judicious way, this will determine your diet quality, which is whether it is healthy or unhealthy. That is going to influence your nutritional status. Because if only your diet quality is very good, your nutritional status is going to be very good. So you can maintain your body weight, you can prevent from diseases setting into your uh body, you can shape a long-term eating habit. It will affect your risk of diseases and it will overall impacts your health and wellbeing as well. So this is the major concept that outcome as a part of food selection comes into your play.
16:34 Prefer a proper food selection process. So always remember these factors influences your food selection and there are different advantages if you have a proper healthy selection of food. With that we move on to the next part of the food selection process. What are the major effects of physiochemical changes in food components and color? There are different physiochemical changes that can be observed when you see uh with regard to physical and chemical modifications in a food during processing storage cooking fermentation. Physical changes include alterations in the color, texture,
17:22 moisture and appearance. While chemical changes include protein dennaturation which occurs uh as an example of coagulation of egg, starch gelatinization and fat oxidation. So these are nothing but chemical changes. Whereas physical changes include alteration in the color, texture, moisture content and overall appearance of the food. These changes affect the nutritional value, sensory quality, shelf life and overall acceptability of the food products. So with this background we move on to the upcoming slides on different changes that happens in the food when it comes to physical and physiological physiochemical
18:08 changes. Though there are different changes that we observe in the food, there are different advantages of cooking. First is cooking enhances the taste and flavor. It makes the food soft and easy to digest. It destroys the harmful microorganisms. It increases the variety in the food preparation. So anything for that matter cooking will always help you to destroy the harmful microorganisms. Anything which is heated or boiled you can reduce the microorganisms to greater extents. It increases the variety in food preparation. Also overall the cooking aspect will improve the appearance and
18:55 acceptability of the particular food item. Limitations of cooking include over cooking may sometimes destroy the nutrients and some foods lose their natural texture and flavor. Browning process may reduce the nutritional value. Short cooking time may not destroy all microorganism. So you need to understand that over cooking and short cooking is equally bad. So you have to understand proper way of cooking is always best to preserve the nutrients and microorganisms. So coming to the different types of nutrients
19:40 that are changed while cooking includes dennaturation that changes the entire protein structure. As I said the example would be coagulation of the egg white. When we cook it the entire protein structure gets denatured. Cooking destroys anti-nutritional factors. There are lot of anti-nutritional factors that are present in the food and cooking definitely destroys these anti-nutritional factors. Definitely it improves the digestibility and flavor when it comes to the protein uh food protein rich food. Excessive heating may reduce the nutritional quality also. So if you see
20:29 there are different changes that you can observe with regard to changes in the protein. What happens to the carbohydrates when the food is getting cooked? Starch gets gelatinized which occurs during uh cooking the starch. It improves the softness and digestibility. Again sugar gets caramelized which causes a browning reaction. And this caramelized uh sugar is used for a variety of uh food dish uh dishes used in sugar cookery. Excess heat may cause some nutrient loss again. So these are some of the things that you should remember talking about is starch gelatinization improves the
21:14 softness and digestibility and sugar caramelization. These are some of the changes that we can observe with regard to carbohydrates. And in lipids, we could see that lipids undergo hydrarolysis and oxidation. That's the major process that you can see. When uh too much of uh heating happens, the lipids may develop some off flavors which we call it as uh sometimes rancidity also occurs. Repeated frying of a particular uh oil may reduce the fat quality of it. Excessive heating causes rancidity. This I mentioned it in the second point also. So lipid under goes a lot of process
22:00 like hydrarolysis, oxidation and heating always develops some off flavors and excessive heating also causes rancidity. These are some of the changes that you can observe in lipids. And in changes in vitamins and minerals if you see there are lot of changes that we can observe is water soluble vitamins are easily lost when it is cooked and vitamin C and B complex are basically heat sensitive. So even when it is too much of heat that is exposed and these nutrients are uh especially vitamins are lost. Minerals may leech into the cooking water. So proper cooking reduces the these nutrient losses. That's why we
22:45 always say prefer a better cooking method so that all the nutrients are being preserved. Color changes happens with regard to uh chlorophyll. We all know chlorophyll is the one which gives the green color. So when the green leafy vegetables are cooked the chlorophyll color may change. Kerotenoids will remain more stable. Keratenoids are present in vitamin A rich foods. Anthocyanins are affected by pH and heat. So that may also get affected. Anthocyanins are also giving uh color pigments. Browning reactions alter the food color. So these things
23:31 will also have a impact on the color of the particular food. If you see uh there are different changes that we have been listing out so far with regard to the proteins. Dennaturation is the first point I would like to highlight and it uh destroys the anti-nutritional factors. When it comes to carbohydrates, gelatinization occurs and sugar caramelization occurs which causes a browning reaction. And in lipids we discussed about rancidity and hydraysis oxidation also vitamins water soluble vitamins and fat uh basically are lost. Minerals are
24:19 leeched into the cooking water. Proper cooking will reduce the nutrient loss. Color is getting changed because of the cooking. Chlorophyll changes. Anthocyanin changes and browning reactions alter the food and color also. Therefore, I would like to conclude that food selection is always influenced by a combination of physiological, psychological socioultural economic environmental, and physiochemical factors. Physiochemical factors such as texture, taste, aroma, and appearance play a crucial role in determining the food acceptability. These combined factors shape an individual's
25:06 preferences, dietary patterns, and eating behavior. Understanding their interaction is essential for promoting healthy food choices and developing a balanced diet. Therefore, with all these factors in mind, please prefer a proper selection of the food and only if the food choice is good, your understanding is going to be better, your perception is going to be better. Thereby you promote a healthy food choice and develop a balanced diet for your entire body so that you have a wellbalanced diet to have a proper nutritional status attained in your day-to-day life.
25:52 I will be posting some assignments at the end of the week too. Please go through the entire uh video for a better learning and to understand the assignment questions. Thank you and happy learning.
