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.