Nutrition

Evaluating Meals/DietsTh

e A

ust

ralia

n G

uid

e t

o

Healt

hy E

ati

ng

Health

y D

iet P

yra

mid

A balanced diet or meal is one that contains food from each of the food groups in the correct proportions. Macronutrient groups are: Protein, carbohydrates, fats,

vitamins, minerals, water

2 evaluation models

A typical meal.....Consider the daily intake below according to the 2 Evaluation Models:

Breakfast: Cereal and milk, apple juice

Morning tea: Yoghurt with sliced banana

Lunch: Ham and Cheese Toasted sandwich (with margarine)

Afternoon tea: 1 cup coffee with 2 cream biscuits

Dinner: Steak and Vegetables (mashed potato, carrots, peas, broccoli, cauliflower)

Dessert: Ice cream with fruit salad

AGTHECereals 2Vegetables 5Fruit 3Milks 3Meat 1 ½ Extras 4 ½

Healthy Diet Pyramid

Eat rarely 4 ½ Eat least 2Eat Moderately 5Eat Most 10

Easy to see that the daily intake needs some work.......

The National Health and Medical Research Council has set out guidelines to

encourage healthy living.......

Dietary guidelines for children and adolescents1. Encourage and support breastfeeding.2. Children need appropriate food and physical activity for normal

growth and development. Growth should be checked regularly.3. Enjoy a wide variety of nutritious foods.4. Eat plenty of breads and cereals, vegetables (including legumes)

and fruits.5. Low fat diets are not suitable for young children. For older

children, a diet low in fat and in particular, low in saturated fat, is appropriate.

6. Encourage water as a drink. Alcohol is not recommended for children.

7. Eat only a moderate amount of sugars and foods containing added sugars.

8. Choose low salt foods.9. Eat foods containing calcium.10. Eat foods containing iron.

So, what do we need?

Nutritional requirements will differ from person to person according to:

AgeBody sizeActivityGenderRate of growthState of health

Nutrient Reference Value (NRV)

- A set of recommendations for nutritional intake based on currently available scientific knowledge

Recommended Energy IntakeAge

guidea,b

(year

s)

Refer

ence

weig

htc

(kg)

Refer

ence

heigh

t

(m)

BMRd

(MJ/

day)

PAL

1.2e

PAL

1.4e

PAL

1.6e

PAL

1.8e

PAL

2.0e

PAL

2.2e

Girls

12 41.6 1.51 5.2 6.4 7.4 8.5 9.5 10.6 11.6

13 45.8 1.57 5.5 6.7 7.8 8.9 10.0 11.1 12.2

14 49.4 1.60 5.7 6.9 8.1 9.2 10.3 11.5 12.6

15 52.0 1.62 5.8 7.1 8.2 9.4 10.6 11.7 12.9

16 53.9 1.63 5.9 7.2 8.4 9.5 10.7 11.9 13.1

17 55.1 1.63 5.9 7.2 8.4 9.6 10.8 12.0 13.2

18 56.2 1.63 6.0 7.3 8.5 9.7 10.9 12.1 13.3

Age

guidea,b

(year

s)

Refer

ence

weig

htc

(kg)

Refer

ence

heigh

t

(m)

BMRd

(MJ/

day)

PAL

1.2e

PAL

1.4e

PAL

1.6e

PAL

1.8e

PAL

2.0e

PAL

2.2e

Boys

12 40.5 1.49 5.8 7.0 8.2 9.3 10.5 11.6 12.8

13 45.6 1.56 6.2 7.5 8.7 10.0 11.2 12.4 13.6

14 51.0 1.64 6.6 8.0 9.3 10.6 11.9 13.2 14.6

15 56.3 1.70 7.0 8.5 9.9 11.2 12.6 14.0 15.4

16 60.9 1.74 7.3 8.9 10.3 11.8 13.2 14.7 16.2

17 64.6 1.75 7.6 9.2 10.7 12.2 13.7 15.2 16.7

18 67.2 1.76 7.7 9.4 10.9 12.5 14.0 15.6 17.1

BMR (Basal Metabolic Rate)represents about 45–70% of daily energy expenditure, depending on age, gender, body size and compositionPAL (Physical Activity Level)Ranges from 1.2 (bed rest) to 2.2 (very active or heavy occupational work). PALs of 1.75 and above are consistent with good health. PALs below 1.4 are incompatible with moving around freely or earning a living. PALs above 2.5 are difficult to maintain for long periods

The unit of energy is the kilojoule (kJ) or megajoule (1 MJ = 1,000 kJ)4.18 kilojoules are equal to 1 kilocalorie.

Information from National Health and Research Council

Recommended Dietary Intake

- The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage or gender group.

Nutrient Female Male

Protein 44-55g 42-60g

Energy 10 400kJ 12 200kJ

Calcium 1000mg 1200mg

Iron 10-13mg 10-13mg

Magnesium 240mg 260mg

Vitamin B1 1.0mg 1.2mg

Vitamin C 30mg 30mg

Adolescent (12-15 years of age)

Source: adapted from information found at NHMRC website

How do we know what is in the foods we eat?

What you might see on food packaging......

Food composition table:-A list of common foods with an analysis of the nutrient content.

1000 micrograms (g)= 1 milligram (mg)1000 milligram (mg) = 1 gram (g)

In order to see if we are meeting our nutrient requirements, we must consider all of the foods we eat and their nutrient composition.

Text Book page 42 and 44 have examples of Food Composition Tables.

Read through table 2.9 on page 42 and answer the Activity questions on page 43.

Activity