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Week 1: Overview of Nutrition (Factors affecting Food Choices :check:…
Week 1: Overview of Nutrition
Factors affecting Food Choices :check:
Emotions
Positive & Negative Associations
Values
Availability, Convenience and Economy
Body Weight & Image
Social Interaction
Habits
Nutrition & Health Benefits
Preferences
Ethic Heritage & Regional Cuisine
Definitions used :check:
Nutrients: Chemical substances gained from food and used by the body to give energy, structural materials & regulating agents.
Supports
Maintenace
Repair
Growth
3 Characteristics
Absence will cause a decline in human biological function
Reintroduction before permanent damage happens will regain the fixed biological function
Has a biological function
Classified by 3 ways
Functions in the body
Non-essential Nutrients: Can be made in the body
(Thus) NOT necessary to be included in diet
Essential Nutrients: NOT made in the body in sufficient quantity
(thus) MUST be included in our diet
(Otherwise) Deficiencies can happen in the long term, when not consumed
Can either produce energy or not
The amount they are needed
(in grams) Macronutrients: Human body needed in huge quantity
Produce energy
(in milli- / micro- grams) Micronutrients: Human body needed in small quantity
DOES NOT produce energy
Chemical structures
Lipids (Fat)
Protein
Organic (Have carbon)
Has Nitrogen
Carbohydrates
Minerals (15)
Inorganic (NO carbon)
Simplest nutrient
Water
Hydrogen & Oxygen
Vitamins (13)
Diet: Food & Beverages one consumes
Food: Product that comes from plant/animal and can be absorbed by the body, in order to
gain energy & nutrients (for)
Nutrition: Science of food, nutrients & other substances they contain. Also includes the actions of the body (eg digestion)
Food Energy: Supports every activity
(Measured in) Kilocalories/ Kilojoules
(Kilocalores) 1 kcal =1000 Calories
Calories: Units in which energy is measured
IS NOT present in food as a nutrient/ substance
(Kilocalores) 1 kcal = 4.2 kJ
Values in Energy-yielding nutrients
Proteins
: 4 kcal/g
Fats
: 9 kcal/g
Carbohydrates:
4 kcal/g
(released by) Breaking the bonds between nutrients' atoms
(also) Value in
Alcohol
: 7kcal/g
(alchol) Is NOT a nutrient as it disrupts growth, repair and maintenance in the body
(may give) Excess energy can be converted & stored into body fat
BUT inflicts more damage than the problems related to excess body fat
4 examples of uses
Send electrical impulses via brain & nerves
Make body compounds
Releases heat
Muscular Movement
The UNUSED energy
Utilised between meals
Overnight when fresh energy runs low
Stored as body fats & glycogen
Estimated Energy Requirement: Average dietary energy intake to maintain energy balance in individuals with healthy weight and engaging in physical activities
No upper levels
Digestion :red_cross:
Parts directly involved
Stomach: Blends food with digestive juices. HCL acid kills bacteria and enzymes break down proteins
Small Intestine (aka ileum): Bile is mixed with your food and pancreatic juice is sent to the liver for more processing
Esophagus: Peristalsis where muscles push the food down into your stomach
Large Intestine (aka Colon): Indigestible food and water are processed, stored & dispersed
Mouth: Food is chewed and carbohydrates is slowly broken down by saliva
Rectum & Anus: where solid waste passes through to be excreted by the body
Duodenum: Short segment between stomach and small intestine
Receives substances from
Enzymes involved
Proteases: Break down protein into amino acids
Lipases: Break down fats into fatty acids & glycerols
Amylases: Break down carbohydrates into simpler ones (eg glucose)
Parts indirectly involved
Pancreas: Contains pancreatic juice (that has enzymes to break down the 3 energy-yielding nutrients
Liver: Produces bile (that emulsifies fat)
Dietary Reference Intakes (DRIs): Standards that are meant to best support health for the best :check:
(derived from) Results of thousands of research studies by nutrition experts
A collaborative effort between Canada & United States
Recommendations are for health people
(THUS) May vary for specific groups
(eg) People with diseases that have higher/ lower nutritional needs
Defined for
Nutrients
Physical activity
Energy
Other Dietary Components
Used to plan and assess diets
(with) 4 Values
Recommended Dietary Allowance (RDA): Recommendations to fulfil requirements of most healthy people
Set near the top end of the range of EAR
(If above RDA) Nutrient intake is most likely adequate
(If between EAR and RDA) Nutrient intake may be adequate but chances are greater that it is inadequate.
(used to) Set goals for individuals
Estimated Average Requirements (EAR): Average amount enough for half of population
(If below EAR) Nutrient intake is inadequate
(used to) Develop & evaluate nutrition programs for groups
Tolerable Upper Intake Levels (UL): Point where nutrient is likely to be toxic
Help to protect against overconsumption.
Adequate Intake (AI):Value is set instead of RDA due to insufficient scientific evidence to establish EAR
Nutrition Assessment :check:
(Determines) Nutritional Status: the health of a person that relates to how well the person's diet meets their own nutritional needs
3 forms
Malnutrition: a state of poor nutrition due to an imbalance between the body’s nutrient requirements and nutrient consumption
2 types
Secondary- :From other factors like illnesses
Primary- :From inadequate diet
(Caused by)
Under-nutrition
: Lack of nutrients OR
Over-nutrition:
TOO MUCH nutrients
Well-nourished:
Sufficient nutrients
4 methods to collect data
Biochemical Measurement: Detect nutrient deficiency, imbalance & excess
2 examples
Blood test
Urine test
Laboratory analysis results are compared with normal values for a similar population
Advantage: Able to detect early sign of malnutrition
Disadvantages
Technical expertise needed
Costly
Clinical Assessment: Conducting medical history and physical assessment to find clues of poor nutritional status
3 examples of physical assesments
Blood pressure
Skin condition
Hair condition
Advantage: Complements other nutrition assessment techniques
Disadvantages
Does not give firm conclusion
Needs skills with many physical signs reflecting non-nutrition status
Anthropometric Measurement: Taken periodically & compared with previous measurements
Indicates trends in
Routinely used in both clinical settings & research
4 examples
Skinfold thickness
Body Compositions (% Body fat)
Height, weight, BMI
Waist circumference
Advantages
Easy
Inexpensive
Disadvantage: Disease, genes and physical activity level are not considered
Dietary Assessment: Examine one's food, beverages and supplements intake that can reveal either excess or shortage of nutrients
Dietitians...
Gather data about the food a person eat with
Diet/Food Record
24 Hours Dietary Recall
Food Frequency questionnaire
Determine nutrient & energy content from food composition tables/ computerized nutrient databases
(Then) Compares the calculated nutrient intakes with the DRI to find the probability of adequacy
Types of food & portion sizes must be recorded accurately
Disadvantages
Wrong track of memory
Inaccurate information
Advantage: Diet history when combined with other sources of information can help to find the possibility of nutrition issues
(then) Interpret each finding in relation to others to make a whole picture
Stages of Development of a Nutrient Deficiency in the Body :check:
Primary deficiency from inadequate diet OR Secondary deficiency from issues in the body
(can be) Subclinical: Declining nutrient stores AND Covert: Abnormal functions inside the body
(then) Overt: Physical signs & symptoms
Nutrition Information & Misinformation :check:
Red Flags of Nutrition Quackery
One product does it all
: NO product can possibly treat such a huge variety of conditions
Time tested/ Newfound treatment
: Findings claimed would have been widely publicized & accepted by health professionals
Natural
: NOT always better/safer. Products that are strong enough to be effective is strong enough to cause side effects
Paranoid accusations
(???)
Quick & Easy fixes
: Even proven treatments need time to work
Personal testimonials
: Weakest form of evidence
Satisfaction guaranteed
: Marketers may make generous promises but it may not be fulfilled
Meaningless medical jargon
: Used to hide lack of scientific evidence
Credible sources of Nutrition Information
American Dietetic Association
American Journal of Clinical Nutrition
Singapore Ministry of Health
Food and Drug Administration (FDA)
Singapore Health Promotion Board (HPB)
The US Department of Agriculture (USDA)
Week 1: Health Diet Planning
6 Diet Planning Principles
Adequacy: Giving all the essential nutrients, fiber, and energy in sufficient quantity to maintain health
Nutrient density: A measure of the nutrients a food provides in relative to the energy it provides.
more nutrients & less calories = ↑ the nutrient density
Energy Control: Management food energy intake
The key to energy control is to select foods of high nutrient density
Moderation: Providing enough but not too much of a substance
Food consumption within reasonable limit; not excessive or extreme
Moderation contributes to adequacy, balance and kcalorie control
Balance: Providing foods in proportion to each other and in proportion to the body’s need
NOT over or under consuming any single type of food
Variety:
Eating a wide selection of foods within and among major food groups
Reason:
No one food meets all nutrient needs
More interesting & contains sufficient nutrients
4 Dietary Guidelines
My Healthy Plate
World Health Organisation (WHO)
MyPlate
Choose an eating style low in saturated fat, sodium, and added sugars.
Make small changes to create a healthier eating style.
All food and beverage choices matter – focus on variety, amount, and nutrition.
Support healthy eating for everyone.
8 Singapore Dietary Guidelines
Achieve and Maintain Body Weight Within the Normal Range
Eat More Fruit and Vegetables Every Day
Choose and Prepare Food with Less Fat, Especially Saturated Fat
Choose and Prepare Food with Less Salt and Sauces
Eat a Sufficient Amount of Grains, Especially Whole Grains
Choose Beverages and Food with Less Sugar
Replace Food Pyramid with My Healthy Plate as a Guide
If You Drink Alcoholic Beverages, Do So in Moderation
Nutrition Facts Panel:Present all actual values for 1 serving of food
Manufacturers can list other nutrients
(But) COMPULSORY to include the nutrient if a health claim is made/ food is fortified with that nutrient
If the food has few nutrients, some of them can be unindicated
Used to evaluate products objectively & accurately
Food Labels
Additional Labelling Requirements
Advisory statements of food containing certain sweetening agents
Labelling of Special Purpose Foods
Nutrition Labelling
Specific labelling for certain food categories
Date marking of expiry date
Advisory statements for certain ingredients
Exemptions
Food that is loosely packed at the retailer's premises
Intoxicating liquors do not need to state their ingredients
Food weighed, counted or measured in the presence of purchaser
General Labelling Requirements: Information must be in printed letters, not less than 1.5mm in height, and be printed in English
Declaration of net content in package
Name & Address of importer/ local manufacturer
Declaration of foods & ingredients that can cause hypersensitivity
(FOR IMPORTED GOODS ONLY) Name of country of origin
Statement of Ingredients
Name/Description of food
Claims
Nutrition Claims: Suggest/Imply the food products have nutritive properties
MUST include nutrition information panel & meet the requirements stated in Food Regulations & Health Promotion Board (HPB) Nutritional Labelling Guidelines
Health Claims: State/suggest/imply that a relationship between food (or its components) and health exists
Have 3 types
Nutrient function claims: Describe the functions of the nutrient in terms of growth, development and normal functions of the body.
Generally supported scientifically
Other function claims: specific beneficial effects foods (or their constituents) have on normal functions or biological activities of the bod, in terms of
a positive contribution to health
the improvement of a function
modifying or preserving health.
must be stated in their exact approved form, as listed in ‘A Guide to Food Labelling and Advertisements.'
Truncated or reworded versions which deviate from or change the intended meaning of the original approved claim will not be accepted.
Nutrient specific diet-related health claims: relate foods (or their constituents), in the context of the total diet, to the reduced risk of developing a disease or health-related condition.
Other Claims: NOT related to the other 2 claims
Example: "Gluten-free"
Be expected to calculate: Calories in food and percentage of energy from each energy-yielding nutrient