Nutrition Lecture 1 Notes

Introduction to Nutrition

• Course Overview: Introduction to Nutrition (ASIN 500) focuses on sustainable health practices through nutrition.

Learning Outcomes

• Healthy Eating: Examine recommended practices for healthy eating and effective menu planning to enhance individual, familial, and community health.
• Nutrient Requirements: Describe nutrient requirements for different life stages and cultural groups.
• Dietary Analysis: Apply knowledge of nutritional needs and dietary analysis.

Eating and Activity Guidelines for New Zealand Adults

1. Variety of Nutritious Foods:

   • Include plenty of vegetables and fruits.
   • Consume whole grain and fiber-rich grain foods.
   • Incorporate some low and reduced-fat milk products.
   • Eat legumes, nuts, seeds, fish, seafood, eggs, poultry, and red meat with fat removed (limit red meat to less than 500 g cooked per week).

2. Food and Drink Choices:

   • Prefer unsaturated fats over saturated fats.
   • Choose low-salt options; if using salt, opt for iodised.
   • Limit added sugar and prioritize whole and less processed foods.

3. Hydration:

   • Make plain water your first drink choice.
   • Limit alcohol intake; avoid if pregnant or breastfeeding.

4. Food Safety:

   • Practice safe methods to buy, prepare, cook, and store food to prevent foodborne illness.

5. Breastfeeding:

   • Encourage, support, and promote breastfeeding practices.

Strategies for Effective Food Shopping

• Before Shopping:

  • Eat and drink beforehand to avoid impulse buying.
  • Create a meal plan and shopping list.
  • Inventory your home food supplies.

• At the Supermarket:

  • Stick to the shopping list.
  • Buy specials only if they are on the list or of high utility.
  • Shop around the perimeter of the store, where fresh produce typically lies.
  • Read food labels to understand nutritional content.

Useful Definitions

• Energy Density: The amount of energy (kilojoules) per gram of food. A lower energy density food can aid in weight management.
• Nutrient Density: The amount of beneficial nutrients (like vitamins, minerals, protein, fiber) per kilojoule of food. Foods high in nutrient density are preferable for health.

Additional Activities

• Reflect on personal knowledge of nutrition and improve shopping practices by assessing food choices and planning more effectively.