Nutrition test 1

Estimated average requirements (EAR)

Daily nutrient level estimated to meet the requirements of 50% of the healthy individuals for each age group and gender.

Recommended Dietary Intake (RDI)

Average daily dietary intake level sufficient to meet the nutrient requiremnets of 97-98% of healthy individuals for each age group and gender

Adequate Intake (AI)

The average daily dietary intake level based on observed or experimentally determined appropriate estimates of nutrient intake by group/s of healthy individuals for each age, group, and gender.

Used when there’s insufficient information to determine RDI.

Upper Level of Intake (UL)

Highest average daily intake that does not pose adverse health effects on almost all individuals in the general population.

Energy yielding nutrients

Proteins, lipids/fats, carbohydrates, alcohol

Types of lipids

Monounsaturated, polyunsaturated, saturated, trans

Types of carbohydrates

Simple (monosaccharide - glucose, fructose, galactose; disaccharide - maltose, sucrose, lactose)

Complex (polysaccharides)

Glycogen

Starches

Fibre (insoluble, soluble, resistant starches, phytic acid)

Protein (energy kJ/g)

17kj/g

Carbs (energy kJ/g)

17kj/g

Fat (energy kJ/g)

37 kJ/g

Alcohol (energy kJ/g)

29 kJ/g

Micronutrients and other compounds

Vitamins, minerals, trace minerals, water, phytochemicals/phytonutrients (eg carotenoids, flavonoids, isoflavones)

Role of proteins

Metabolic processes including enzymes

Body structures eg skeletal muscles, heart

Role of carbs

Energy source.

Stored as glycogen in the liver, muscles, and small amount in the brain

glucose maintained at specific level in the blood

Role of fats

Concentrated energy source from food and body fat stores

Insulation

Diet provides essential fatty acids: Omega-3 ALA and Omega-6 LA

Role of vitamins

Released from protein, fat and carbs

13 essential vitamines (each with specific roles)

Role of minerals

Wide range of roles in metabolic processes, body structure eg calcium in bones, and socium for electrolyte balance

Role of water

Essential

transportation medium

Metabolic processes

What is vitamin c

water soluble vitamin

Vit C function

Immune support

antioxidant (combats free radicals)

collagen production

stress response (adrenal glands)

easily degraded in cooking

Vit C deficiency signs

bleeding gums, damage to blood vessels, scurvy: no wound healing, skin issues, weakened heart, fractures

What is zinc?

Trace mineral

Zinc functions

Immune function

cell development

DNA syntehsis → metalloenzymes

co-factor for enzymes

synthesis/storage/release of insulin

syntehsis of thyroid hormone

taste perception

Digestion of Zinc

15-40% absorbed via GI tract

Absorption influenced by phytate content of foods

Levels regulated by metallothionein (Zn binding protein) located in intestinal cells

Recycled via GI tract to pancreas and back

Zinc deficiency

Decreased wound healing

impaired immune function

Severe:

Growth retardation

Loss of appetite

Delayed sexual maturation

Neurosensory disorders (eg taste)

Hair loss, eye and skin leisions

What is iron?

Trace mineral

Iron function

Production of oxygen-transporting proteins: haemoglobin (RBCs) and myoglobin (muscles)

Production of collagen, some hormones, neurotransmitters, and amino acids

iron cycle

Transferrin carries iron in blood → (some iron delivered to myoglobin of muscle cells) → bone marrow incorporates iron into haemoglobin of RBCs and stores excess iron in ferritin → iron-containing haemoglobin in RBCs carries oxygen (some losses if bleeding occurs eg period) → liver and spleen dismantle RBCs, packages iron into transferrin and stores excess iron in ferritin.

two types of iron

Haem iron: red meat, offal, chicken, and fish

Non-Haem iron: wholegrain cereals, legumes, leafy green vegetables, firm tofu, and nuts

iron absorption

5-35% absorbed from food.
Haem: more easily absorbed than non-Haem

Absorption enhanced by: Meat Fish Poultry Factor (MFP), Vit c from plants, gastric acidity

Absorption inhibited by: phytates in legumes, whole grains, and rice

Oxalates in dark leafy greens

Calcium

Polyphenols such as tannic acid in tea, coffee, red wine.

Iron deficiency

Anaemia:

• fatigue, impacts on behaviour, cognition, motor development, physical work performance, body temp regulation

Iron deficiency impacts:

• children

• women after menstruation

• Vegetarians or vegans

• Older adults (lower gastric acidity)

• Pregnant women

• people who are overweight or obese

Butter contains which type of fat?

Saturated

Olive oil contains which type of fat?

mono-unsaturated

RDI: Vit C: adults19-50 years

45mg/day

RDI Vit C: pregnancy and lactation

Pregnancy: 55mg/day

Lactation: 85 mg/day

RDI Iron: males 19-50yrs

8mg/day (UL intake 45 mg/day)

RDI Zinc: Males 19-50yrs

14mg/day

RDI Iron: older males and females 51+ years

8mg/day (UL 45mg/day)

RDI Iron: females 19-50yrs

18mg/day (UL 45 mg/day)

RDI Zinc: Females 19-50yrs

8mg/day

Food-based dietary guidlines (FBDGs)

reflect highest quality evidence in nutrition science (as well as the values and beliefs of the actors involved)

provide:

• advice to general public

• foundation for fod policies

• materal for education programmes

• foundation for scientific research

Usually focused on children aged 2+.

Intented to prevent poor health, but not treat disease

FBDGs history 1940s

Emerged as result of WW2: starvation and deficiencies

FBDGs history 1950-60s

Only 9 countries had dietary guidelines..

Still focused on micronutrient deficiencies, reflected nutritional science and knowledge of nutrition at the time.

FBDGs history 1970-80s

Research established links between overconsumption of specific nutrients and chronic diseases.

Translation into policy is slow- didn’t start influencing dietary guidelines until then.

Guidelines still primarily focused on avoiding micronutrient deficiencies, but also included overconsumption of nutrients.

FBDGs history 1990-2000s

First international conference on nutrition:

• All countries should have FBDGs

• FAO and WHO started supporting the development of FBDGs across the world

94 new dietary guidelines published.

FBDGs started to focus more on foods rather than nutrients.

• easier for the public to understand

• Non-nutritive componenets and outcomes relatedd to food processing

FBDGs 2010s-now

Primarily focused on reducing chronic disease risk

Many dietary guidelines also consider

• environmental sustainability

• food culture

• Shifted to using a food plate: easier for public to interprete into actual meals

FAO and WHO dietary guiding principles

Health outcomes

sustainabilty outcomes

sociocultural outcomes

extend across the lifespan

Dieteray guidelines across the world

reflect different priorities (sustainability, cultural aspects)

Can be adapted to different cultural contexts

Australian dietary guideline 1

To achieve and maintain a healthy weight, be physically active, and choose amounts of nutritious food and drinks to meet your energy needs

Australian dietary guideline 2

Enjoy a wide variety of nutritious foods from these 5 food groups every day

Australian dietary guideline 3

Limit intake of foods containing saturated fat, added salt, added sugars, and alcohol

Australian dietary guideline 4

Encourage, support, and promote breastfeeding

Australian dietary guideline 5

Care for your food, prepare and store it safetly

Australian dietary guidelines

Practical suggestions on food selection that supports good health and reduces risk of developing diet-related chronic diseases.

used as a tool by health professionals to provide advice to groups and individuals

Basis for policy and education decisions

Joint Australian and New Zealand food regulation system

made up of the policies, standards, and laws that make our food safe to eat.

Who is involved in the joint Australian and New Zealand food regulation system

• Food ministers in aus and nz

• Food standards Australia New Zealand (FSANZ)

• State and territory agencies

• Ministry for primary industries (NZ)

• Deparment of agriculture, fisheries, and forestry (AUS)

• Local government agencies

• Stakeholders & partners: consumers, food industry, experts

How does the food regulation system work?

Overarching food policy made by food ministers in Aus and

→ Food standards and other food laws by FSANZ and Aus and NZ gov

→ Implementation and enforcement and food incident responses by food enforcement authorities in Aus and NZ.

What must food labels include (nutrients)

Kilojoules, total fat, saturated fat, sugars, sodium

What nutritional food labels must include (other)

Ingredients (listed from greatest to smallest by weight), 100g column and serving size.

What food packaging must have/be:

Use by or best before date, nutritional info panel (NIP)

Nutritional claims sugar

Low sugar: no more than 5g/100g (solid food) or 2.5g/100mL (liquid)

Nutrition claim omega 3

Good source of omega-3 fatty acids: contains at least 60mg EPA and DHA/serve. Can contain less than 200mg ALA/serve

nutrition claim fibre

Excellent source of fibre: must contain at least 7g fibre/serve