 Hello everyone in this session we are going to show you two tutorials it's on macronutrient, macro you know so as we know macros are your carbohydrate fat and protein extremely important protein and fats good fats in the body keep your carbohydrate low as much as possible have more dals have more dahi have more you know protein rich food if you're non-veg eggs and you know non-veg food seeds and nuts so you can add in the diet but that will keep your insulin level kind of steady you know. Second tutorial is on basically nutrient count so you know a lot of time we don't know how much component we are taking how much protein we are taking in day-to-day food so here what we have done we have taken food that we eat on a regular basis like rice, roti you know idli, dosa and here you know we have shown that what is the macronutrient content of this foods not only macro but also some iron calcium and then we've also shown that how you can combine foods so that it will improve the nutrient density okay we want to have nutrient dense food not just calorie rich food okay when you eat a lot of this rice and wheat those are very high kind of you know it lacks nutrients actually to be frying they are they're high calorie dense to not have any nutrient not so many nutrients so what we end up eating is predominantly carbohydrate in a diet so do focus on protein intake keep your protein intake minimum one gram per kilogram in your diet young children they need much higher protein okay because their bones are growing bones are 50% protein okay so do enjoy both this tutorial watch them and share with your family friends and with your patients thank you welcome to the spoken tutorial on the introduction to macro nutrients in this tutorial we will learn about proteins fats carbohydrates macronutrients or macros are important nutrients they include proteins fats and carbohydrates let's learn more about each of these macros starting with proteins the basic building blocks of protein are amino acids when our body needs to make proteins it joins amino acids together this forms peptides peptides join together to form polypeptides polypeptides join together to form more complicated proteins for example they can form hair or muscle tissue when we eat proteins this process reverses during digestion we break down complex proteins this forms small peptides and amino acids then we can use these amino acids to make new proteins as explained previously let's discuss some details of protein digestion protein digestion starts in the stomach with hydrochloric acid and pepsin they begin breaking down proteins into polypeptides and single amino acids these polypeptides and amino acids travel to the small intestine there polypeptides are further broken down by pancreatic enzymes amino acids and short peptides then cross the intestinal ball they enter the blood stream and then enter the cells there they are used to synthesize new proteins some ingested amino acids and peptides are also delivered to the liver there they are processed and distributed to other body cells we constantly break down proteins and make new proteins we cannot store protein so we need to get enough protein from various food sources daily functions and daily requirements of protein are discussed in another tutorial now let's move on to fats the basic building blocks of fat are fatty acids fats are made up of carbon and hydrogen joined together in long chains these long chains are called hydrocarbons the structure of the fat will affect how it behaves in our bodies the level of saturation affects the structure of a fat saturation refers to the amount of hydrogen bonded to a hydrocarbon chain the more hydrogen bonded the more saturated the fat is saturated fats are found in coconut milk milk products meat etc in such fats hydrogen fill up all the available spots on the chain however if only some spots are filled with hydrogen the fat is unsaturated there are mono unsaturated fats which have only one unsaturated carbon pair more than 50% of the fat in peanuts is mono unsaturated about 60 to 80% of the fat in olives is mono unsaturated there are polyunsaturated fats which have multiple unsaturated carbon pairs they are found in fish walnuts flax seeds sunflower seeds etc to digest fat the body breaks down fats into fatty acids and glycerol this breakdown occurs mainly in the small intestine short and medium chain fatty acids are released into the blood directly long chain fatty acids are repackaged into particles called chylomicrons chylomicrons enter the lymphatic system and then into the bloodstream they are used for energy or converted into body fat for storage most dietary fat sources are a combination of saturated and unsaturated fats this is good because we must eat a mix of fat types to be healthy this balance comes naturally by eating a variety of whole less processed foods this includes nuts and seeds dairy eggs fatty fish meats coconut etc you may notice that some of these foods are rich in saturated fats some of them even have cholesterol this isn't a bad thing we need cholesterol to live a diet should include a variety of fats this includes saturated mono unsaturated omega-6 and omega-3 fats some fats should be minimized or eliminated from the diet trans fats from processed foods increase the risk of many diseases eating too much omega-6 and too less omega-3 fatty acids is harmful the ideal ratio is one is to one reusing polyunsaturated fats for deep frying can cause many diseases more details about fats are discussed in another tutorial in the same series lastly let's talk about carbohydrates the basic building block of carbohydrates is the mono saccharide mono saccharides like glucose and fructose have one ring in their structure disaccharides like sucrose and lactose have two mono saccharides joined together polysaccharides have many mono saccharides joined together they are also called complex carbohydrates examples are glycogen starches and many types of soluble and insoluble fibers they are found in beans grains foxtail millet finger millet vegetables etc we are always building up and breaking down carbohydrates simple starches and sugars break down into mono saccharides during digestion for example sucrose is broken down into glucose and fructose for absorption other carbohydrates like cellulose can't be broken down by the human body simple sugars can be joined together in the body for example glucose can become glycogen in our liver and muscles carbohydrates can also form other compounds in our bodies the process of carbohydrate digestion begins the moment we put it in our mouth there are enzymes in our saliva called amylases they begin breaking down complex carbohydrates into smaller carbohydrate chains then the carbohydrates pass through the stomach to the small intestine the pancreas secretes amylases they break the smaller carbohydrate chains into disaccharides these disaccharides are broken down into mono saccharides for example sucrose is broken down into glucose and fructose then they pass through intestinal cells into blood vessels then they are taken to the liver before they enter general circulation the liver takes what it needs for energy transfer and glycogen storage then it sends the rest out as glucose into the blood cells take glucose from the blood with the help of insulin inside the cells glucose is converted into energy muscle contraction also brings glucose into cells even without insulin so glucose uptake is usually better after exercise this is why exercise helps keep us metabolically healthy the body always tries to keep blood glucose levels stable if blood sugar drops too low the body will need a new glucose supply glucose can be made from carbohydrates in the food we eat it can also be made by breaking down stored glycogen in the liver this will stabilize blood glucose levels and provide immediate energy if blood sugar goes too high the liver and muscles will take up what they can sometimes the blood sugar is still too high after liver and muscle storage then the extra glucose is converted into body fat in terms of quality not all carbohydrates were created equal complex carbohydrates from whole foods keep us feeling full longer they are naturally combined with other things in whole foods whole foods have micronutrients phytonutrients fiber water protein and fats therefore whole foods release energy and glucose gradually in the body they keep our blood sugar and insulin levels stable the fiber in whole foods feeds are friendly gut bacteria it also lowers cholesterol absorption and helps bowel movement it is best to eat complex carbohydrates from whole foods simple highly processed carbohydrates like biscuits and chips digest quickly however they tend to leave us unsatiated they are not rich in nutrients they have high amounts of sodium and industrial chemicals they also have trans fats and preservatives they tend to stimulate our appetite and leave us wanting more they can cause fluctuations in our blood sugar and insulin levels that means we can finish a whole packet of chips and still crave more even then half an hour later we are hungry more information on junk food is available in other tutorials please visit our website for more details this brings us to the end of this tutorial thank you for joining welcome to the spoken tutorial on the nutrient count of day-to-day food in this tutorial we will learn about importance of nutrition nutrient count of some day-to-day food nutrition is important for good health essential nutrition is necessary from infancy for growth and development it also helps to prevent malnutrition poor nutrition can lead to impaired mental and physical development it can also lead to reduced immunity reduced immunity increases the risk of developing minor and chronic diseases nutrition related problems can be prevented by breastfeeding a baby remember that a baby should be breastfed within the first hour of its birth exclusive breastfeeding till six months with correct techniques is important after six months along with breast milk nutrient dense food should be given this nutrient dense food is called complementary food complementary food should be rich in all the nutrients protein is one of the important nutrients it helps in growth and development hence it is advised to include protein rich food sources in daily diet milk and milk products beans nuts and seeds are good sources of protein eggs fish chicken and meat are also excellent sources absorption of protein from non-vegetarian food is higher than vegetarian food it is because non-vegetarian foods have complete proteins complete proteins contain all the essential amino acids more about the importance of protein has been explained in another tutorial please visit our website for this tutorial let's take a look at the protein content of some of the food sources hundred grams of fish has about 21 grams of protein 250 millilitres of cows milk has approximately 8 grams of protein one whole egg has around 7 grams 30 grams of soya bean has 11 grams whereas 30 grams of all raw pulses have around 4 grams of protein let us look at the nutrient count of some day-to-day food please note one medium bowl mentioned in this tutorial is 150 millilitres one tablespoon is 20 grams the nutritive values mentioned are approximate values I will briefly tell you the nutrient value of cooked rice half medium bowl of cooked rice has 22 grams of carbohydrates it has only 2 grams of protein it has 1 gram of fiber 2 milligrams of calcium and no iron now let's see the nutritional value of a common meal for example half medium-sized bowl of cooked rice with chicken curry half bowl chicken curry will have 100 grams of boneless chicken or four small pieces another example is half medium-sized bowl of curd rice half medium bowl of curd rice will have 100 grams of curd protein increases up to 10 times when cooked rice is taken with half bowl chicken curry it increases iron from 0 to 1 milligram when combined with 100 grams of curd protein increases to 3 grams there is a hundred times rise in calcium content similarly cooked rice with half bowl kidney beans curry will have four times more protein half bowl of kidney beans curry will have 30 grams of kidney beans fiber will increase to 7 grams and iron to 2 milligrams when combined with half bowl of fish curry protein increases from 2 to 24 grams half bowl fish curry will have 100 grams of fish or two small pieces it increases calcium from 2 to 45 milligrams similarly half bowl of prawns curry increases protein from 2 to 16 grams half bowl of prawns curry will have 50 grams or 3 to 4 pieces of prawns calcium increases to 47 milligrams from 2 milligrams half bowl of lentils with cooked rice increases protein up to 6 times half bowl lentils will have 30 grams of lentils fiber increases to 11 grams and iron to 2 milligrams now I will tell you the nutritive value of one chapati made from wheat a 6 inch chapati has around 16 grams of carbohydrates and 3 grams of protein it has around 3 grams fiber 9 milligrams calcium and 1 milligram iron when consumed with two scrambled eggs the protein increases to 16 grams iron improves to 3 milligrams and calcium to 69 milligrams chapati with half bowl of Bengal gram curry raises protein from 3 grams to 9 grams half bowl of Bengal gram curry will have 30 grams of Bengal gram fiber increases to 11 grams and iron to 5 milligrams let us now see the nutritive value of chapati with sesame and flax seed chutney one tablespoon sesame and flax seed chutney increases the protein to 7 grams it increases the fiber to 8 grams there is a hundred times rise in calcium half bowl of goat liver curry with chapati increases the iron content by 6 times half bowl of liver curry will have 60 to 70 grams of goat liver the protein increases to 20 times we will now look at the nutrient count of idli 3 idlies of 3 inches has 18 grams of carbohydrates and 3 grams of protein they have 2 grams fiber 7 milligrams calcium and 0.5 milligram iron let us see how sambar and sesame peanut chutney improves the nutrient count half bowl of thick sambar will have 30 grams of split pigeon pea half medium bowl of thick sambar with idli doubles the protein content it increases calcium by 30 times one tablespoon sesame peanut chutney increases protein to 7 grams it improves the calcium to 44 milligrams next we will look at the nutrient count of dosa one dosa of 6 inches has around 18 grams of carbohydrates and 3 grams of protein it has 2 grams fiber 9 milligrams calcium and 0.6 milligram iron adding one egg while making dosa increases protein by 4.5 times it improves iron to 1 milligram eating dosa with half bowl chicken curry increases protein to 21 grams half bowl chicken curry will have 100 grams of boneless chicken or four small pieces one tablespoon sesame peanut chutney increases protein to 7 grams it also increases calcium from 9 to 108 milligrams next is the nutrient count of upma half bowl of upma has around 18 grams carbohydrates and 4 grams protein it has 3 grams of fiber 12 milligrams calcium and 1 milligram iron on combining with one tablespoon coconut curd chutney fiber increases to 6 grams protein increases to 7 grams calcium increases to 42 milligrams one tablespoon sesame peanut chutney with upma increases the protein to 7 grams it improves fiber to 5 grams the calcium increases by 90 times one glass of lassi with a pinch of salt increases the protein to 7 grams one glass lassi will have 50 grams curd calcium increases to 131 milligrams moving on to the nutrient count of sorghum roti a 6 inch sorghum roti has 17 grams of carbohydrates and 3 grams of protein it has 3 grams of fiber 8 milligrams of calcium and 1 milligram of iron let us see the nutritive value of sorghum roti with sesame and flax seed chutney one tablespoon sesame and flax seed chutney raises calcium to 123 milligrams there is an increase in fiber up to 6 grams sorghum roti with half bowl chicken curry improves the protein to 21 grams recipes for most of these food items are discussed in other tutorials it is advised to combine two or three food groups in a meal combine seeds nuts and beans in a meal to improve the nutritional quality for example adding seeds and coconut paste to chickpea curry adding roasted seeds powder in idly batter is another example it is also advised to apply curd or lemon to non vegetarian food it adds flavor and makes the meat tender it is also suggested to include lassi or buttermilk with your meals this will enhance probiotics protein and calcium in your meals it also aids in digestion this brings us to the end of this tutorial thanks for joining