Nutrition and Caloric Intake Quiz

Nutrition and Health (ANT1005)

• The course covers nutrition concepts and principles, including tutorial quizzes (10%), practical workshops, and topic-specific learning objectives.
• Practical sessions involve nutrient calculations, focusing on the 4,4,9,7 rules and healthy eating plate models.
• A specific dietary tutorial, and practical activity sessions are scheduled for 9 Dec (9:30am-10:30am) .

Introduction to Nutrition Concepts

• Nutrition plays a vital role in health and well-being, influencing susceptibility to various diseases.
• A proper diet is crucial for growth, development, maintaining a healthy weight, and preventing chronic diseases.
• Understanding basic nutrition is essential, especially in preventing diseases and general health maintenance

Essential Definitions

• Foods: Plant or animal products that provide energy and nutrients for the body.
• Nutrients: Chemical substances in food, including energy-yielding (carbohydrates, proteins, fats) and non-energy-yielding (vitamins, minerals, water) components.
• Nutrition: The study of nutrients in foods and their actions within the body (e.g., ingestion, digestion, absorption, transport, metabolism, excretion).

Categories of Nutrients

• Macronutrients: Nutrients required in large amounts (carbohydrates, proteins, fats, water).
• Micronutrients: Nutrients needed in smaller amounts (vitamins, minerals).
• Organic Nutrients: Contain carbon atoms (carbohydrates, proteins, lipids, vitamins).
• Inorganic Nutrients: Do not contain carbon atoms (minerals, water).
• Energy-Yielding Nutrients: Provide energy (carbohydrates, proteins, fats).
• Non-Energy-Yielding Nutrients: Do not provide energy directly (vitamins, minerals, water).
• Essential Nutrients: Cannot be made by the body and must be obtained from food (e.g., water, vitamin A, iron).
• Non-essential Nutrients: Can be made by the body. (e.g., cholesterol, biotin, vitamin D).

Functions of Nutrients

• Provide energy.
• Support growth, development, and body tissue repair.
• Regulate bodily functions.
• Reduce the risk of some illnesses.

Nutrient Calculations

• Energy contribution from various nutrient types:
  • Carbohydrates: 4 kcal/gram.
  • Proteins: 4 kcal/gram.
  • Fats: 9 kcal/gram.
  • Alcohol: 7 kcal/gram.
• Nutrient Analysis software (e.g., FoodWorks Xyris) helps with calculations for individual and population-level data.

Energy Density and Nutrient Density

• Energy density refers to the amount of energy per gram of food.
• Nutrient density relates to nutrients (vitamins/minerals) per calorie.
• Empty calorie foods have higher energy density but low nutrient density.

My Healthy Plate

• A visual guide for creating balanced meals.

• A quarter of the plate is for rice and other alternatives.

• Half should consist of meat and others

• Half of the plate is for fruits and vegetables

Recommended Dietary Allowances (RDA)

• Standardized daily nutrient intake guidelines for a healthy population, with varied intake needs for different age groups and genders.
• Examples provided include calcium RDA for various age groups.

Methods of Analyzing Nutrients in Food

• Chemical analysis: Precise method for identifying all nutrients and amounts, upon which food composition tables and software are based.
• Food composition tables: Lists of nutrients for various foods, categorized based on food groups (e.g., milk, rice, fruit).
• Nutrient analysis software: Uses chemical analysis data to calculate nutrient content and potentially assess requirements for individuals or populations.

Conclusion

• A healthy diet, considering nutrient density and energy from food, helps manage weight and prevent chronic diseases by meeting nutritional requirements.