HUNT141

what are some examples of good foods to eat on the FODMAP diet?

what are some examples of good foods to eat on the FODMAP diet?

- lettuce, carrots, cucumber

- strawberry, pineapple, grapes

- chicken, eggs, tofu

- oils, butte, peanuts

- potatoes, tortilla chips, popcorn

what is the SDT of dietary fibre?

28g/day for females, 38g/day for males

What are the 6 types of nutrients in food?

water, carbohydrates, lipids (fats), proteins, vitamins and minerals

What is a nutrient?

molecules found in food/beverages needed by the body for energy, growth and development

what are some examples of non-nutrients found in food?

alcohols, fibers, additives

define nutrition

- intake of food in relation to the body's dietary needs

- for health, nourishment & growth

What is considered good nutrition and health?

an adequate, well balanced diet combined with regular physical activity

what can poor nutrition lead to?

- Reduced immunity

- increased susceptibility to disease

- impaired physical and mental development

- reduced productivity

what is the double burden of disease?

both under and over nutrition

- both can lead to poor health and disease

What is malnutrition?

bad/poor nutrition

- when the body is deprived of nutrients needed to maintain healthy tissues and organ function

- can occur from under/over nutrition

are low or high income countries more likely to experience the double burden of disease?

low income countries

what different levels can the double burden of disease be present at?

country, household and individual

how can the double burden of disease occur at the individual level?

an individual can be deficient in certain nutrients, whilst still being overweight

what is the triple burden of global malnutrition?

undernutrition, micronutrient deficiencies and overweight/obesity

what are the most common micronutrient deficiencies?

Vitamin A, iron and iodine

what are micronutrient deficiencies often referred to as?

hidden hunger

what are high & low nutrient dense foods? What one is better to include in our diet?

- low nutrient dense = foods high in energy but lacking essential nutrients, vitamins, minerals, etc. (e.g. chips, lollies)

- high nutrient dense foods = rich in vitamins, minerals & other nutrients (fruits, veg, whole grains)

- we want to include nutrient dense foods in our diet

from the 17 sustainable development goals, what 2-3 do we focus on? why do we have them?

- no poverty, zero hunger and good health and wellbeing

- to improve living standards, health and wellbeing

what is an NCD?

non-communicable disease

= chronic diseases (e.g. cancer)

what is a communicable disease?

a disease that spreads from one person to another (e.g. covid)

roughly what % of deaths globally are attributed to NCDs?

75%

what is the difference between morbidity and mortality?

- morbidity refers to disease (like risk)

- mortality refers to death

How is mortality measured?

death

how is morbidity measured?

DALYs

what is a DALY?

disability affected life years

- e.g. the years of life affected by your disability/disease

what contents of diet had the most contribution to death (mortality)?

- diets high in sodium

- diets low in whole grains, fruits and nuts/seeds

what was the biggest contributor from diet to morbidity?

- diets low in whole grains

- then diets high in sodium

- then low in fruits, nuts , veggies

what was the leading risk factor of death globally in 2017?

poor diet

What is food security?

when all people, at all times have physical, social and economic access to sufficient, safe and nutritious food to meet dietary needs and preferences for an active and healthy lifestyle

Who are the dietary guidelines designed to be used by?

health professionals (who administer nutrition programs)

what are the American dietary guidelines?

1. follow a healthy dietary pattern at every life stage

2. enjoy nutrient dense meals to reflect personal/cultural/economic preferences

3. focus on meeting food group needs, staying within calorie limits

4. limit foods and beverages high in added sugar, sat fat, sodium and alcoholic beverages

how well do Americans follow these guidelines?

typically only 50% follow the guidelines

how well do Americans follow PA guidelines?

only around 20-30% overall

What are visual guides? why do we have them?

- a translation of dietary guidelines so that consumers can understand & follow healthy diet patterns

- some kind of visual image/diagram to follow

how does Myplate - the visual guide work?

- shows what portion of diet/plate should have each food group

- meant for over a day, not every meal

what are the Australian dietary guidelines?

1. maintain a healthy weight by being physically active and meet energy needs

2. enjoy wide variety of foods from the 5 food groups everyday

3. limit intake of added sugars, sat fat, added salt and alcohol

4. encourage, support & promote breastfeeding

5. care, prepare and store food safely

how does the structure of NZ dietary guideline differ from US and AU?

- has eating & activity guidelines

- acknowledges Maori and pacific groups

- takes more holistic approach

what 3 types of statements are included in NZ dietary guidelines?

eating, body weight and activity statements

how does protein recommendations differ in the NZ guidelines?

NZ guidelines recommends plant proteins first, then lean meats at the end

What are some guidelines surrounding choosing & preparing foods & drink in NZ?

- use unsat-fats (canola, olive, rice, vegetable oil or margarine) instead of sat-fats (butter cream, lard, coconut oil, etc.)

- use little/no added sugar

- low in salt, if using choose iodised salt

- mostly whole & unprocessed foods

what is recommended as your first choice drink?

plain water

do the NZ guidelines recommend saturated or unsaturated fats?

unsaturated fats

what is the body weight statement in NZ guidelines?

making good food choices and being physically active are important to achieve and maintain healthy weight

what are some positive effects of being a healthy weight?

- helps you to stay active & well

- reduces your risk of developing type 2 diabetes, heart disease & some cancers

what are some activity statements from the NZ guidelines?

- sit less, move more

- at least 2.5 hours moderate or 1.25 hours vigorous PA throughout week

- for extra benefits extend to 5 hours and 2.5 hours

- strength training at least 2 days a week

- some PA is better than none

why is the healthy food pyramid no longer being used as a visual guide?

- people found it confusing

- bad foods were at the top, which made no sense

what does NZ guidelines recommend to eat the most?

vegetables and fruit

what does the NZ visual dietary guide recommend to cut back on?

junk foods, takeaways, food & drinks high in sugar, salt or sat & trans fats

what food group wasn't included on Canada's visual guide?

dairy products

what protein foods does the Canada food guide focus on?

tofu, eggs & non-meat products

what does the nordic diet recommend?

- plant based diet

- rich in veg, fruit, potatoes, whole grains, fish and nuts

- lower intake of fat dairy, meat products, processed meat and foods, high sugar, salt, etc.

what are the 3 food groups within pacific islands dietary guidelines?

- energy foods (e.g. starchy staples - yams, taro, rice & bread - 1/2 roughly)

- protective foods (fruit/veg - 1/3)

- body building/protein rich foods (e.g. fish, chicken, dried beans, nuts & milk - 1/6)

what are the goals of the EAT lancet diet?

improving:

1. human health

2. planetary health

describe the EAT lancet diet:

- plant based approach

- half veg, some fruit, lots of whole grains

- little red meat and starchy veg

- not much dairy

- poultry for protein, plus legumes & nuts

- also aims to reduce food waste

what are two ways to measure adherence to healthy eating?

1. healthy eating index (out of 100)

2. EAT-lancet score (out of 14)

how can you determine if a better score for these have an effect on health?

look at the relationship between the score & disease

what is the relationship between the EAT lancet diet and diabetes?

following this diet is associated with lower risk of type 2 diabetes (lower score = more risk)

what is a macronutrient?

- nutrients required in the diet in large quantities

- these provide energy to the body when broken down

what are the main macronutrients?

- water (no energy)

- carbs

- fats

- proteins

+ alcohol (not nutrient but provides energy)

what are micronutrients?

- nutrients required in small amounts

- these do NOT provide energy

what are organic and inorganic micronutrients often known as?

organic = vitamins

inorganic = minerals

what are some examples of minerals?

sodium, potassium, chloride, sulfur, iron, calcium, phosphorus, magnesium, zinc, iodine, etc.

what is gross energy?

- gross energy = total chemical energy of a food

- not all of this energy is absorbed in body

how can you work out gross energy?

the heat of combustion (energy released when burnt)

what are Atwater factors used for?

to calculate the metabolisable energy of each nutrient

what are the units of energy for food?

Kilojoules (kJ) or calories

what are the Atwater factors for the 4 macronutrients?

- Carbs = 17 kJ/gram

- proteins = 17 kJ/gram

- Fats = 37 kJ/gram

- alcohol = 29 kJ/gram

how do you calculate total energy in a food from a macronutrient?

TE (kJ) = macronutrient (g) x Atwater factor (kJ/g)

how do you calculate total energy of a food?

TE = energy from fat + protein + CHO + alcohol

how do you calculate % of energy in diet from a macronutrient?

% E = ((macronutrient (g) x Atwater factor (kJ/g))/ total E (kJ)) x 100

how do you convert from kilojoule to megajoule?

MJ = kJ/1000

what is an NRV?

nutrient reference value

- set of recommendations for nutritional intake based on scientific knowledge

what % of healthy people do NRVs apply to?

97-98%

What is an AMDR?

Acceptable Macronutrient Distribution Range

- recommended intakes of each macronutrient

what is the AMDR for protein?

15-25%

what is the AMDR for carbs?

- 45-65%

- <10% sugars

what is the AMDR for fats?

- 20-35%

- <10% sat fats

what is the AMDR for alcohol?

there is no AMDR

- should be <5%

what is EER?

Estimated Energy Requirement

- the predicted dietary intake to maintain energy balance in healthy adult

what % of population needs does the EER meet?

50%

are NRVs set for short or long term health?

- both - some for short and some for long

- AMDRs more related to long term & chronic disease

increasing what macronutrient would help increase energy intake the most?

fats (as highest Atwater factor)

why is AMDR set as a range, not just a singular number?

because everyone eats differently around the world

list some NRVs:

- AMDR

- EER

- EAR

- RDI

- AI

- UL

what is EAR?

- Estimated Average Requirement

- estimated nutrient level required to meet half of healthy individuals in population

- the 50% mark

what is standard deviation?

a measure of how much variance there is within data in relation to the mean

what is RDI?

- recommended dietary intake

- intake level that is sufficient to meet requirements of nearly all (97.5%) healthy individuals

how do you find the RDI?

RDI = EAR + 2SD

- around 97.5%

what is AI?

- Adequate Intake

- average intake level of apparently healthy people

- bit of a 'guess'

when is AI used?

- when RDI can't be determined

- not enough evidence to set appropriate range

what is UL?

- upper limit of intake

- the highest average daily intake that will likely pose no adverse health effects

discuss UL in relation to RDI:

- UL sits above the RDI (generally a big range between - dependent on nutrient)

- you can eat more than RDI and have no adverse effects as long as below UL

if someones dietary intake falls outside the AMDR one day does this meant they aren't healthy?

No, as AMDR is set for long term chronic health. However, if consistently outside range this can become unhealthy.

what is the gold standard diet record method?

weighed diet record

what % of populations dietary intake should fall between 2SD below EAR and the RDI?

95%

what ways can you determine if someone has a healthy diet?

look at them

- clinical - skin, eyes, hair, lots of clinical symptoms we can see

- anthropometry - size, height, weight

- biochemistry - blood/urine samples

- dietary - what they eat --> NRVs

what is digestion?

the process of breaking down food

- allowing nutrients from food to get into our body

how does food move through the digestive tract?

peristalsis - squeezing of intestinal muscles to move food along tract (contract/relax)

what happens to undigested nutrients/residues?

they continue through the digestive tract and are collected at the end as stool where they are excreted

describe digestion in the mouth:

- teeth break down food by chewing

- salivary glands release saliva

- saliva contains amylase enzyme which breaks down CHOs

- tongue mixes food with saliva and pushes it back to be swallowed