Stage 2 Nutrition

Introduction

What is Nutrition? ‘The scientific study of food consumption and the use of

nutrients in the body.’ (Burnett – Fell et al 2009)

‘The way in which food affects health… The study of foods.’ (No author 2006)

‘Nutrition is the process … to supply what is necessary to sustain life. The study Nutrition includes: How different foods contribute to growth, energy and health; How food is digested and absorbed; Nutritional needs through thelife cycle; Nutrition related diseases and factors influencing food choices.’ (HEIA 2008)

Why is Nutrition important?

Why do we need food?

To supply energy

To build and repair muscle

Regulation of body processes

Protection

What are Nutrients? Nutrients are chemical compounds essential for

growth, energy and health. Macronutrients (macro = large) required daily in

large amounts to supply the body with energy. Carbohydrate (16kj/g) Proteins (17kj/g) Lipids also referred to as fats (37kj/g)

Micronutrients (micro = small) are required in small doses to facilitate their varied functions. Vitamins Minerals

Antioxidant? Probiotic? Non-Nutrients are the chemicals in foods not needed for

growth and energy.

Non-Nutrients include: Probiotics Antioxidants

Contribute to the health of the body: Probiotics aid gastro-intestinal disorders including constipation

and diarrhoea Antioxidants postpone cancer and heart disease

Some non-nutrients are also associated with colour and flavour (e.g. citric acid provides an acidic or sour flavour).

How much Nutrients? The amount of nutrients required by the body varies

according to an individual’s age, activity level, sex and state of health.

Recommended Daily Intake (RDI) is the average daily intake level that is sufficient to meet the nutrient requirements of nearly (97-98%) all healthy individuals.

The RDIs of Macronutrients are measured in grams (g)

Micronutrients are measured in milligrams (mg) or micrograms (µg)

Nutrient Reference Values (NRVs) ‘Nutrient Reference Values (NRVs) for Australia and New

Zealand provide recommended intakes for energy (kilojoules), protein, carbohydrate, fibre, fats, vitamins, minerals and other nutrients based on age, sex and life stages.’ (NHMRC)

NRVs are more comprehensive than RDIs: Cover a wider range of nutrients - 33 compared to 19

covered by the previous RDIs.

Detailed information and recommendation to consumers and professionals to avoid deficiency diseases; thus, reduce the risk of chronic disease.

Nutrient Reference Values (NRVs) Estimated Average Requirement (EAR)

estimated to meet nutrient requirements of half the healthy individuals in different age and gender groups.

Recommended Daily Intake (RDI) The average daily intake that is sufficient to meet the nutrient requirements of nearly all

individuals in different age and gender groups.

Adequate Intake (AI) Used when an EAR and therefore RDI cannot be determined because of limited or inconsistent

data

Suggested dietary targets (SDTs) The amount of a nutrient required to prevent or reduce the risk of chronic disease.

Upper Level of Intake (UL) The highest average daily nutrient intake level likely to pose no health effects.

Acceptable macronutrient distribution range (AMDR) The estimated range required for each macronutrient (expressed as a % contribution to energy) that

would allow for an adequate intake of all other nutrients, whilst maximising general health.

Example of NRVs – Calcium

Nutrient Reference Values (NRVs) No official dietary recommendations set based on the

NRVs.

Initial modelling suggests that to meet the RDIs/AIs each day we will need to eat: 9 serves of cereals (with the emphasis on whole grains) 6 serves of vegetables (including lots of greens) 3.5 serves of fruit 2 serves of dairy 2-3 serves of meat (Dietician Association of Australia n.d)

What is a serve? (Source: NHMRC 2003)

Cereals, breads1 serve equal one of the following:• 2 slices bread• 1 medium bread roll• 1 cup cooked rice, pasta, noodles• 1 cup porridge• 1 cup breakfast cereal flakes• ½ cup muesli

Milk, Yoghurt, Cheese & Alternatives1 serve equals one of the following: • 250ml (1 cup) milk• 1//2 cup evaporated milk •40g (2 slices) cheese•250ml (1 cup) custard•200g (1 small carton) of yoghurt Alternatively you can try:• 1 cup calcium fortified soy milk, 1 cup almonds , ½ cup pink salmon with bones

Vegetables & Legumes1 serve equals one of the following: Starchy Vegetables• 1 medium potato or yam, ½ sweet potato, 1 medium parsnipDark green leafy vegetables• ½ cup cabbage, spinach, silvertbeet, broccoli, cauliflowerLegumes and other vegetables• 1 cup lettuce or salad vegetables•½ cup broad beans, lentils, peas, green beans, zucchini,

Meat, Fish, Poultry & Alternatives1 serve equals one of the following:• 65-100g cooked meat or chicken e.g. ½ cup of mince, 2 small chops or 2 slices of roast meat•80-120g cooked fish filletAlternatively you can try:•2 small eggs, •½ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans•½ cup peanuts or almonds

Fruit1 serve equals one of the following:• 1 piece medium sized fruit e.g. apple, orange• 2 pieces smaller fruit e.g. apricot, kiwi fruit•1 cup diced pieces or canned fruit•½ cup fruit juice•¼ medium melon e.g. rockmelon•Dried fruit e.g. 4 dried apricots•1 ½ tb sultanas• Approx 20 grapes •Approx 8 strawberries

ExtrasThese are foods we can include occasionally:• 1 medium piece of cake or 1 bun •½ chocolate bar•60g jam or honey (1tb)•30g potato chips•Slice of pizza = 2 extras•1 can soft drink or 2 glasses cordial•2 scoops ice cream•1 meat pie or pasty = 3 extras

Nutrient Dense Vs Energy Nutrient

Nutrient Dense: Contains many useful nutrients without having a high

kilojoule (kj) value. Sugar and fat reduce nutrient density given they increase

kilojoules without increasing nutrient intake.

Q1: What foods would you consider ‘nutrient dense’?

Nutrient Dense Vs Energy Nutrient Energy Dense: Energy density refers to the amount of kilojoules per

gram of food. The more kilojoules per gram of food, the greater its

energy density. Energy dense snack foods are often referred to as

empty kilojoule foods.

Q2: What foods would you consider ‘energy dense’?

Nutrient Dense Vs Energy Nutrient Nutrient Dense Food Sources Energy Dense Food Sources • 2 vita brits• ½ cup baked beans• ¼ cup peanuts• 1 lettuce leaf • 3 slices of cucumber • ½ tomato • 1 apple• 10 black grapes• 1 nectarine• ½ cup skim milk • 1 glass of orange juice

• 1 chocolate donut• 1 glass of coke• 2 white coffees with 1 sugar each• 1 sausage roll• 25g potato chips

29

37

16 17

0

5

10

15

20

25

30

35

40

Carbohydrate Protein Alcohol Fat

kJ p

er g

ram

Provide a title