Nutrition and Dietary Requirements Class

Study Notes

Nutritionists understand the role of nutrients in health and disease.
People need various nutrients to maintain health and avoid diet-related diseases.
Nutritional requirements differ for each nutrient and vary between individuals, ages, and health conditions.
For example, women of childbearing age need more iron than men.

Each nutrient has specific body functions and varying quantities needed.
Protein is needed in gram quantities.
Vitamin C is needed in milligram quantities (1/1000 gram).
Vitamin B12 is needed in microgram quantities (1/1000000 gram).
Individual needs depend on factors like age, gender, physical activity, and health.
Some people absorb or utilize nutrients less efficiently, resulting in higher requirements, like older people with vitamin B12 absorption issues.

The guidelines were created by a Technical Working Group on Nutritional Guidelines.
This group is part of the National Coordinating Committee for Food and Nutrition under the Ministry of Health Malaysia.
The guidelines are endorsed by the Ministry of Health.
The guidelines are for the general public over 2 years of age.

The Malaysian food pyramid is structured with four levels corresponding to six food groups.
The base levels include rice, cereals, noodles, and tubers, to be consumed moderately.
The next level includes vegetables and fruits, to be consumed in abundance.
The third level includes animal source foods and legumes, to be consumed in moderation.
The final level includes fats, sugar, and salt, which should be consumed in smaller quantities.

The pyramid visually represents the food groups and recommended portion sizes.
The pyramid shows groups like milk, meat, fruits & vegetables, grains, and fats, sugar & salt.
It suggests portion sizes for each group, with some groups needing more consumption than others.

The Malaysian Healthy Plate model shows balanced amounts of food groups.
The model visually represents portion sizes of food groups needed for a healthy diet.
#"Quarter Quarter Half" and# "SukuSukuSeparuh" are suggestions for food portion sizes.

The swaps illustrate healthier food choices with lower calories and/ or fat compared to less healthy alternatives.
Eating options from a variety of categories, showing a healthy swap option with healthier choices on calorie and fat content, compared to traditionally less healthier options.

Eat a variety of foods within recommended intake guidelines.
Maintain a healthy body weight.
Exercise/Be physically active regularly.
Eat adequate amounts of rice, other cereals, and starchy foods.
Eat plenty of fruits and vegetables.
Consume moderate amounts of fish, meat, poultry, eggs, legumes, and nuts.
Consume adequate amounts of milk and milk products.
Limit intake of foods high in fats and minimize fats and oils during food preparation.
Choose and prepare foods with less salt and sauces.
Consume foods and beverages low in sugar.
Drink plenty of water daily.
Practice exclusive breastfeeding up to 6 months, with continued breastfeeding up to 2 years of age.
Consume safe and clean foods and beverages.
Properly utilize nutrition information on food labels.