Podcast
Questions and Answers
What does the term bioavailability refer to?
What does the term bioavailability refer to?
Which of the following best describes the role of micronutrients in energy metabolism?
Which of the following best describes the role of micronutrients in energy metabolism?
What effect might excessive loss of micronutrients have on the body?
What effect might excessive loss of micronutrients have on the body?
Which option illustrates a food that may provide empty energy?
Which option illustrates a food that may provide empty energy?
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How does digestion contribute to nutrient absorption?
How does digestion contribute to nutrient absorption?
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Which food group is primarily associated with providing high biological value proteins?
Which food group is primarily associated with providing high biological value proteins?
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What is the lipid content range typically found in meat?
What is the lipid content range typically found in meat?
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Which of the following foods is classified as carbohydrate-rich?
Which of the following foods is classified as carbohydrate-rich?
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Which vitamin is typically associated with meat consumption?
Which vitamin is typically associated with meat consumption?
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What role do green vegetables primarily play in nutrition?
What role do green vegetables primarily play in nutrition?
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What is the protein requirement for a person weighing 45 kg based on the daily needs calculation?
What is the protein requirement for a person weighing 45 kg based on the daily needs calculation?
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Which of the following is a significant source of unsaturated fatty acids?
Which of the following is a significant source of unsaturated fatty acids?
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What is the lipid content range found in fish?
What is the lipid content range found in fish?
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Which vitamin is found in egg yolk in notable amounts?
Which vitamin is found in egg yolk in notable amounts?
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What is the relationship between lecithin and cholesterol in eggs?
What is the relationship between lecithin and cholesterol in eggs?
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What type of intolerance is caused by the lack of the lactase enzyme?
What type of intolerance is caused by the lack of the lactase enzyme?
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Which of the following groups of proteins is NOT found in milk?
Which of the following groups of proteins is NOT found in milk?
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What is the primary carbohydrate found in milk?
What is the primary carbohydrate found in milk?
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Which of the following minerals is most abundant in milk?
Which of the following minerals is most abundant in milk?
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Which substance found in breast milk is essential for immune protection?
Which substance found in breast milk is essential for immune protection?
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What is the primary health impact of increased exogenous cholesterol from lipid-rich foods?
What is the primary health impact of increased exogenous cholesterol from lipid-rich foods?
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What type of fatty acids are primarily found in fish fat?
What type of fatty acids are primarily found in fish fat?
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Which of the following types of fats are generally considered bad for the cardiovascular system?
Which of the following types of fats are generally considered bad for the cardiovascular system?
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What is a significant consequence of poor storage of lipid-rich foods?
What is a significant consequence of poor storage of lipid-rich foods?
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Which statement accurately describes the lipid composition of butter?
Which statement accurately describes the lipid composition of butter?
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Which food group is primarily associated with providing starch and has a higher health effect than cereals?
Which food group is primarily associated with providing starch and has a higher health effect than cereals?
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Which carbohydrate-rich food source is known for having the highest biological value?
Which carbohydrate-rich food source is known for having the highest biological value?
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Which vitamins are primarily associated with carbohydrate metabolism?
Which vitamins are primarily associated with carbohydrate metabolism?
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What is the main characteristic of foods rich in simple sugars, such as those from sugar cane?
What is the main characteristic of foods rich in simple sugars, such as those from sugar cane?
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Which carbohydrate source provides fiber and allows for slow absorption, resulting in a gradual rise in blood sugar levels?
Which carbohydrate source provides fiber and allows for slow absorption, resulting in a gradual rise in blood sugar levels?
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What classification corresponds to a food with a glycemic index of 30?
What classification corresponds to a food with a glycemic index of 30?
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Which of the following foods is categorized as having a high glycemic index (GI ≥ 70)?
Which of the following foods is categorized as having a high glycemic index (GI ≥ 70)?
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Which of the following is classified as a low glycemic index food?
Which of the following is classified as a low glycemic index food?
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Which is NOT a root vegetable known for having a high glycemic index?
Which is NOT a root vegetable known for having a high glycemic index?
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What is the general range of glycemic index for foods classified as average GI?
What is the general range of glycemic index for foods classified as average GI?
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Which of the following foods is classified as having an average glycemic index?
Which of the following foods is classified as having an average glycemic index?
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Which fruit is categorized as low glycemic index?
Which fruit is categorized as low glycemic index?
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What range defines foods with a low glycemic index?
What range defines foods with a low glycemic index?
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Which of the following root vegetables has a low glycemic index?
Which of the following root vegetables has a low glycemic index?
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Which legume is known for having a low glycemic index?
Which legume is known for having a low glycemic index?
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Which fruit is considered to have a low glycemic index based on the provided content?
Which fruit is considered to have a low glycemic index based on the provided content?
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Which mineral is noted for its presence in fruits as per the nutritional value outlined?
Which mineral is noted for its presence in fruits as per the nutritional value outlined?
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What is one of the significant roles of vitamins A, C, and E found in fruits?
What is one of the significant roles of vitamins A, C, and E found in fruits?
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Which of the following food groups is not included as carbohydrate-rich foods that have a low glycemic index?
Which of the following food groups is not included as carbohydrate-rich foods that have a low glycemic index?
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What type of sugars are primarily found in fruits according to the nutritional breakdown?
What type of sugars are primarily found in fruits according to the nutritional breakdown?
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What is the primary nutrient found in vegetables that aids in hydration?
What is the primary nutrient found in vegetables that aids in hydration?
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Which vitamin is NOT commonly found in vegetables?
Which vitamin is NOT commonly found in vegetables?
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What type of carbohydrates are primarily found in vegetables?
What type of carbohydrates are primarily found in vegetables?
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What is the role of front-of-the-pack nutrition labelling?
What is the role of front-of-the-pack nutrition labelling?
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Which of the following minerals is present in vegetables as per their nutritional value?
Which of the following minerals is present in vegetables as per their nutritional value?
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What is a primary goal of front-of-the-pack (FOP) labeling?
What is a primary goal of front-of-the-pack (FOP) labeling?
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Which of the following is NOT typically included in the information required for food labeling?
Which of the following is NOT typically included in the information required for food labeling?
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What aspect of food products is targeted for reformulation under FOP labeling initiatives?
What aspect of food products is targeted for reformulation under FOP labeling initiatives?
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Which of the following components is typically NOT included in the required content for food labeling?
Which of the following components is typically NOT included in the required content for food labeling?
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What is one role of front-of-the-pack labeling in relation to the food industry?
What is one role of front-of-the-pack labeling in relation to the food industry?
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What does the manufacturing date of a product indicate?
What does the manufacturing date of a product indicate?
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If a product has a storage time of 1 year and a manufacturing date of 22/02/2012, when will it expire?
If a product has a storage time of 1 year and a manufacturing date of 22/02/2012, when will it expire?
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Which of the following terms can be used interchangeably with expiration date?
Which of the following terms can be used interchangeably with expiration date?
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What type of foods is specifically mentioned as being included in the category of special foods?
What type of foods is specifically mentioned as being included in the category of special foods?
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Which scenario would likely indicate the use of 'best before' labeling?
Which scenario would likely indicate the use of 'best before' labeling?
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What is the primary benefit of genetically modifying organisms?
What is the primary benefit of genetically modifying organisms?
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Which concern is commonly raised about genetically modified organisms (GMOs)?
Which concern is commonly raised about genetically modified organisms (GMOs)?
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What is one argument made in favor of genetically modified foods?
What is one argument made in favor of genetically modified foods?
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Which statement reflects a mixed view regarding GMOs?
Which statement reflects a mixed view regarding GMOs?
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What is a potential health risk associated with consuming genetically modified foods?
What is a potential health risk associated with consuming genetically modified foods?
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Which certification is necessary for poultry to be considered organic?
Which certification is necessary for poultry to be considered organic?
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What is a requirement for organic farming regarding pesticides and fertilizers?
What is a requirement for organic farming regarding pesticides and fertilizers?
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Which statement accurately describes a requirement for both organic and natural poultry?
Which statement accurately describes a requirement for both organic and natural poultry?
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What is a key difference between organic and natural food standards?
What is a key difference between organic and natural food standards?
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Which of the following practices is prohibited under the standards of organic food production?
Which of the following practices is prohibited under the standards of organic food production?
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What should you avoid when purchasing food products related to their packaging?
What should you avoid when purchasing food products related to their packaging?
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What is a critical consideration when reading food labels to ensure proper food amounts?
What is a critical consideration when reading food labels to ensure proper food amounts?
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Which food items should be avoided due to potential health risks?
Which food items should be avoided due to potential health risks?
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When reviewing nutritional information on food labels, what should you primarily compare?
When reviewing nutritional information on food labels, what should you primarily compare?
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What should be considered when purchasing functional or genetically modified foods?
What should be considered when purchasing functional or genetically modified foods?
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Study Notes
Nutritional Value
- The measure of a balanced ratio of essential nutrients (carbohydrates, fat, protein, minerals, and vitamins) considering the consumer's needs.
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Bioavailability: How efficiently nutrients are absorbed by the body.
- Factors affecting bioavailability:
- Absorption rate into the bloodstream
- Transformation within the body
- Utilization by the body
- Example: Iron from beef (25% absorption) vs. iron from mushrooms (10% absorption)
- Factors affecting bioavailability:
Digestion, Absorption, and Transport of Nutrients
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Digestion: Breaking down food molecules for absorption.
- Mechanical: Physically breaking down large food molecules into smaller ones.
- Chemical: Breaking covalent bonds with digestive enzymes.
- Absorption and Transport: Molecules move from the digestive tract and are distributed throughout the body.
Empty Energy
- Energy-generating macronutrients provide energy.
- Without the right ratio of micronutrients, energy metabolism is compromised.
- This can lead to depletion of micronutrient reserves, altered metabolic reactions, and increased activity of metabolic organs.
- Example: High-sugar foods (candy, soda) provide empty energy without essential vitamins and minerals.
Food Composition
- Food naturally contains a variety of nutrients in varying proportions.
- Food grouping in nutrition is relative, based on the nutrient with the highest percentage in that food.
Protein-Rich Foods
- Meat, fish, eggs, milk, molluscs and shellfish, eel, beans, sesame seeds, and mushrooms are all high in protein.
Lipid-Rich Foods
- Animal fat and butter are rich in lipids.
- Vegetable oils are also a source of lipids.
Carbohydrate-Rich Foods
- Grains such as rice, corn, and wheat are high in carbohydrates.
- Yams are also a good source of carbohydrates.
Foods Rich in Vitamins and Minerals
- Green vegetables and fruits are excellent sources of vitamins and minerals.
Meat
- Protein content: 15-20%, with high biological value.
- Lipid content: 1-30%, depending on the animal and location, including saturated and unsaturated fatty acids.
- Glucid content: 1% in the form of glucose and glycogen (found in the liver and muscles).
- Minerals: Contains phosphorus, potassium, iron, and calcium but in low quantities, which can contribute to acidosis.
- Vitamins: Rich in B vitamins (especially B1 found in pork and PP found in veal), fat-soluble vitamins, and vitamin C (found in the liver and kidneys).
- Water content: 70-75% (60% for very fatty meats).
- Carnosine: A water-soluble amino acid responsible for the characteristic odor of meat. It comprises 1.5-2% of meat.
Fish Nutrition
- Protein: Contains between 16% and 17% protein, providing all essential amino acids.
- Lipids: Contains between 0.3% and 30.8% lipids, with 90% being unsaturated fats.
- Carbohydrates: Contains only 1% carbohydrates.
- Water: Contains between 55% and 83% water.
- Vitamins and Minerals: Rich in Vitamins A, D, and B12. Contains low levels of Vitamin B1 but high levels of iodine.
- Daily Intake: The amount of fish required per day varies based on individual needs. For example, a person weighing 45kg would need between 180g to 240g of fish to meet their daily protein requirements.
Egg Nutrition
- Egg Yolk: Contains 13.6g of protein, 29.8g of lipids, 134mg of calcium, 7mg of iron, 960µg of vitamin A, and 2000mg of cholesterol. Contains various vitamins and minerals, as well as mono and polyunsaturated fatty acids.
- Egg Whites: Contain 10.3g of protein and 19mg of calcium.
- Protein: Eggs provide a source of essential amino acids.
- Fats: Egg yolks are rich in lecithin, which may reduce cholesterol levels.
Milk Composition
- Milk contains a balanced ratio of amino acids, promoting muscle growth and repair.
- It consists of three protein groups: casein, lacto albumin, and lacto globulin.
- Milk lipids have high biological value, meaning they are easily digested and utilized by the body.
- Milk contains lactose, a sugar: cow’s milk has 2.2 - 2.5% lactose while breast milk has 7%.
- Milk is rich in calcium and phosphorus, essential for bone health.
- Milk is a good source of vitamins A, B1, and B2.
- Other substances found in milk include gases, enzymes, pigments, hormones, and antibodies (in breast milk).
Milk Intolerance
- Protein allergy is an immune response triggered by milk proteins.
- Lactose intolerance is a condition where individuals lack the lactase enzyme required to digest lactose.
Animal Fats
- Contain over 50% saturated fatty acids (palmitic, stearic)
- Also contain unsaturated fats, cholesterol, and lecithin
- May increase exogenous cholesterol and LDL levels
- Increased LDL can negatively impact the cardiovascular system
Fish Fats
- Rich in unsaturated fatty acids and long-chain essential fatty acids like omega-3, omega-6, and omega-9.
Butter
- Composition: 80% lipid (palmitic, oleic), 1% protein, 16-20% water, small amounts of glucid, minerals
- Good source of vitamins A and D
Plant Fats
- High in essential unsaturated acids (oleic, linolenic, and arachidonic acids)
- Can turn sour, cause diarrhea, oxidize, and decompose into harmful substances during improper storage
- Store in a cool, closed, dry place, away from sunlight
- Generally beneficial for the cardiovascular system, except for palm oil and coconut oil
- Solid plant fats at room temperature (like margarine) can be more dangerous than animal fat due to trans-fat formation which promotes endogenous cholesterol synthesis.
Carbohydrate-Rich Food Groups
- Primarily derived from plants
- Grains: Rice, glutinous rice, wheat, barley are examples
- Tubers: Potatoes, corn, etc.
- Simple Sugars: From sugar cane, radish, etc.
Carbohydrate Subcategories
- Starch: Main source of powdered sugar for the body
- Fiber: Found in grains and tubers, contributes to slow absorption and a slower rise in blood sugar
Biological Value and Health Effects
- Grains: High biological value, provides Vitamin B (B1, B6, etc.) related to carbohydrate metabolism
- Tubers: Lower biological value than cereals but have a higher health effect
- Simple Sugars: Highest biological value, but have an ineffective health effect
Considerations
- Grains and Tubers: Recommended due to their high fiber content
- Simple Sugars: Usually sourced from empty energy-rich foods, meaning they lack nutritional value
Glycemic Index (GI)
- The Glycemic Index (GI) measures how quickly carbohydrates in food raise blood sugar levels.
- GI is measured on a scale of 1 to 100.
- Foods with a low GI are digested and absorbed slower, leading to a gradual rise in blood sugar.
- Foods with a high GI are quickly digested and absorbed, resulting in a rapid spike in blood sugar.
- Foods are classified based on their GI:
- Very low GI (≤ 40): Slowest rise in blood sugar.
- Low GI (40-55): Moderate rise in blood sugar.
- Average GI (56-69): Average rise in blood sugar.
- High GI (≥ 70): Fastest rise in blood sugar.
High GI Foods (GI ≥ 70)
- Carbohydrate-rich foods: White bread, whole bread, cereals, white rice, glutinous rice, cakes (baked cakes, rice cakes, sponge cakes)
- Beverages: Carbonated soft drinks (Coca-Cola)
- Fruits: Watermelon, jackfruit, longan, American grapes, durian
- Root vegetables: Pumpkin
Glycemic Index (GI)
- High GI (56-69%) foods are digested and absorbed quickly, causing a rapid spike in blood sugar levels.
- Examples of high GI foods include:
- sweets like honey and ice cream
- beverages like whole milk and yogurt
- medium sweet fruits like orange, pineapple, papaya, and apricot
- root vegetables like sugar beet and beetroots
Low Glycemic Index (GI = 40-55%)
- Low GI (40-55%) foods are digested and absorbed slowly, leading to a gradual rise in blood sugar levels.
- Examples of low GI foods include:
- types of noodles
- legumes like beans, string beans, and cowpeas
- corn like popcorn and sweet corn
- confectionery like strawberry jam and chocolate
- fruit juices like grapefruit, pineapple, apple, orange, etc.
- less sweet fruits like mango, banana, apple, grape, orange, peach, kiwi
- root vegetables like yams, sweet potatoes, and tapioca
Low GI Foods
- Foods with a GI of less than 40% are considered low.
- These foods include carbohydrate-rich options like brown rice, black beans, haricot beans, peanuts, and soybeans
- Unsweetened soy milk and low-fat yogurt without sugar are also low GI beverages
- Although a limited amount of slightly sweet fruits like plums, pears, jujubes, cherries, and melons are allowed, focus should be on vegetables of all kinds.
Fruit Nutritional Value
- Fruits have a higher carbohydrate content compared to green vegetables.
- They primarily contain simple sugars and double sugars such as fructose, glucose, and sucrose
- Fruits are a source of vitamins A, C, and E, which act as antioxidants
- Minerals like Potassium are abundant in fruits while Calcium and Phosphorus levels are not high, but the Ca/P ratio is favorable.
- Other substances present in fruits, such as organic matter, tannin, and pectin, stimulate the secretion of gastric juice
Vegetables: Nutritional Value
- Vegetables consist primarily of water (70-95%)
- They contain a small amount of protein (0.5 - 1.5%)
- Vegetables contain 3-4% glucid, including simple sugars, double sugars, starches, and cellulose
- Cellulose makes up 0.3 to 3.5% and is present in a fine, soluble form, combined with pectin
- Pectin stimulates intestinal peristalsis, which helps eliminate cholesterol
- Vegetables provide vitamins A, C, and E
- Minerals found in vegetables include calcium, magnesium, iron, and potassium
Front-of-Pack Nutrition Labelling
- Front-of-pack nutrition labelling provides simplified nutrition information on food packaging
- This labelling is designed to help consumers make healthier food choices
Front of Pack (FOP) Labelling Aims
- To provide consumers with additional information to make healthier food choices
- To motivate the food industry to reformulate products towards healthier options
FOP Labelling Requirements
- Commodity Name: The name of the food product
- Brand Information: Name and address of the brand responsible for the product
- Quantification of Goods: Quantity of the product (e.g., weight, volume)
- Food Composition: Ingredients list, including nutritional information
- Main Quality Criteria: Specific quality standards met by the product
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Manufacturing and Storage Information:
- Manufacturing Date
- Storage Time
- Storage Instructions
- User Manual
- Origin of Goods: The country or region where the product was made.
Additional Information
- Specific Names in Vietnamese Standards (TCVN): Use of specific terms as defined by Vietnamese standards
- International Standards: Harmonization with international standards adopted by Vietnam
- Coding System: Use of specific coding systems announced by Vietnam
- Descriptive Name or Use: Clear description of the product and its intended use
Manufacturing Date and Storage Time
- Products can have a manufacturing date (MFG) and a storage time.
- The expiration date is calculated by adding the storage time to the manufacturing date.
- Example: A product manufactured on February 22, 2012 (MFG: 22/02/2012) with a storage time of 1 year will expire on February 22, 2013.
Expiration Date
- Products can also have an expiration date (EXP)
- The expiration date indicates the last date the product should be used.
- Some products may use "use first" or "best use first" for expiration dates.
- Some foreign products may use "best before", "Exp. Date" or "EXP".
Special Foods
- Special foods are designed for specific populations or purposes
- Examples include:
- Foods for children
- Foods for pregnant women
- Dietary foods
- Foods with special nutrients like DHA, vitamin A, Iron, Calcium
- Functional foods
- Genetically modified foods
- Organic foods
Genetically Modified Organisms (GMOs)
- Scientists can modify the genes of plants and animals to accelerate growth and enhance nutritional value.
- Concerns exist regarding potential health risks associated with GMOs, including the possibility of toxin production and allergic reactions.
- Proponents argue that GMOs significantly improve the nutritional content of food sources.
Organic Food Production Act of 1990
- Foods that meet the standards of the Organic Foods Production Act are certified as "organic"
- Animals must be certified organic from birth to be considered organic
- No pesticides and chemical fertilizers can be used on the land for at least three years before plants can be certified organic
- Animals that produce organic food cannot be treated with drugs
Natural Food Production
- Poultry (chickens) must be exercised outdoors and not kept in cages 24 hours a day
Food Label Insights
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Choose reputable brands: Opt for products from well-known manufacturers.
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Check manufacturer information: Verify the presence of clear manufacturer names and addresses on packaging. Avoid unknown or unidentifiable brands.
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Analyze nutritional information: Carefully review the nutritional label, comparing similar food items to make the healthiest choice.
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Understand serving sizes: Pay close attention to serving sizes listed on the label; one serving may not equate to the amount you typically consume.
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Check expiration dates: Ensure products have a clearly visible expiration date that hasn't expired or been obscured. Avoid foods with missing or unclear expiry dates.
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Consider special needs products: When buying products intended for specific audiences (e.g., "diabetic-friendly"), carefully review usage instructions and nutritional content for suitability.
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Be aware of allergens: Scrutinize labels for potential allergens and avoid foods that contain ingredients you're allergic to.
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Exercise caution with special foods: Carefully consider the use of functional foods, energy-boosting items, or genetically modified foods, as their impact may vary.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Description
Explore the essential concepts of nutritional science, including the importance of a balanced diet and the processes of digestion, absorption, and nutrient transport. This quiz will test your knowledge about key concepts such as bioavailability and the roles of macronutrients and micronutrients in energy metabolism.
