Week 3 notes.docx

**3.1: Definitions and Components** - There is currently a re emergence of historical micronutrient deficiencies within Australia, due to a decreased consumption of certain fruits and vegetables - Fixation on and participation in different types of restrictive diets can lead to mic...

**3.1: Definitions and Components** - There is currently a re emergence of historical micronutrient deficiencies within Australia, due to a decreased consumption of certain fruits and vegetables - Fixation on and participation in different types of restrictive diets can lead to micronutrient deficiencies - Estimated Average Requirement (EAR): A daily nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group - Recommended Daily Intake (RDI): The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97--98 per cent) healthy individuals in a particular life stage and gender group - Adequate Intake (AI): The average daily nutrient intake level based on observed or experimentally-determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate - Upper Limit (UL): The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects increases - Suggested Daily Target (SDT): A daily average intake from food and beverages for certain nutrients that that may help in prevention of chronic disease. Average intake may be based on the mean or median depending on the nutrient and available data - Estimate Energy Requirements (EER): The average dietary energy intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height and level of physical activity, consistent with good health. In children and pregnant and lactating women, the EER is taken to include the needs associated with the deposition of tissues or the secretion of milk at rates consistent with good health - Acceptable Macronutrient Distribution Ratio (ADMR): The AMDR is an estimate of the range of intake for each macronutrient for individuals (expressed as per cent contribution to energy), which would allow for an adequate intake of all the other nutrients whilst maximising general health outcome - Nutrients: proteins, carbs, fats, water, vitamins, minerals. - Macronutrients: carbs, proteins and fats. - Micronutrients: vitamins and minerals. These don\'t give the body energy and don\'t provide us with macronutrients - Major minerals: ones that we need more of. Magnesium, calcium, phosphorus, sodium, chloride and potassium - Trace minerals: we don\'t need as much of these: chromium, molybdenum, iodine, selenium, fluoride, copper, manganese, zinc and iron. - Vitamins: Essential organic substances needed in small amounts for growth, development and maintenance of body tissues. - Vitamin A - Thiamin - Riboflavin - Niacin - Vitamin B6 - Vitamin B12 - Folate - Pantothenic acid - Biotin - Choline - Vitamin C - Vitamin D - Vitamin E - Vitamin K **3.2: Dietary Energy** - 4.18kj = 1 kilocalorie - In Australia the average daily energy intake from food and fluids is 8700 kJ and this value is often used to determine the % of total daily energy intake that a serve of a particular foods provides, and you may have seen this presented on food products. However in reality the daily energy intake requirements of individuals vary greatly. - Age, gender, body size, and activity level all affect our individual nutrient requirements - During pregnancy, in the first trimester there is no additional energy requirement, in the 2nd trimester it is an additional 1.4 MJ/day and then 1.9MJ/day in the 3rd trimester - 1 gram or carbs and proteins is 17kj, 1 gram of fat is 37kj and 1 gram of alcohol is 29kj - To figure out how many kjs has been consumed by each macro, you would multiple the grams consumed by the kj per gram. Eg: 236g of carbs was consumed, 236g x 17kj   How to calculate the AMDR for an individual - You need their age, height, weight and PAL - Based on the above, it would give you an overall kj amount for the day - Depending on the macro ranges, eg: protein between 15-25%, you would go for eg: 0.20 x their EER = the amount of kj. To then get the g amount, you would divide the amount of alloted kj for thar macro / the kj amount for 1g, - The AMDR for each macro 1. Protein: 15-25% 2. Fat: 20-35% 3. Carbs: 45-65%   **3.3: Macronutrients, Micronutrients and Water** +-----------+-----------+-----------+-----------+-----------+-----------+ |   | *Grains* | *Veggies | *Proteins | *Dairy* | *Fruit* | | | | and | * | | | | | | Legumes* | | | | +===========+===========+===========+===========+===========+===========+ | *Macros* | Carbs | Carbs | Protein | Carbs | Carbs | | | | | | | | | | protein | | Fat | Protein | | | | | | | | | | | | | | Fat | | +-----------+-----------+-----------+-----------+-----------+-----------+ | *Micros | Thiamin | Vitamin A | Niacin | Riboflavi | Vitamin A | | (vitamins | | | | n | | | )* | Folate | Vitamin C | Vitamin | | Vitamin C | | | | | B12 | Vitamin | | | | Riboflavi | Folate | | B12 | Folate | | | n | | Vitamin E | | | | | | | | | | | | Vitamin E | | | | | | | | | | | | | | niacin | | | | | +-----------+-----------+-----------+-----------+-----------+-----------+ | *Micros | Iron | Iron | Iron | Calcium | Potassium | | (minerals | | | | | | | )* | Iodine | Potassium | Zinc | Magnesium | | | | | | | | | | | Magnesium | | | Zinc | | +-----------+-----------+-----------+-----------+-----------+-----------+ | *Other:* | Fibre | Fibre | Fibre | Fibre | Fibre | +-----------+-----------+-----------+-----------+-----------+-----------+   *Fats and Oils* - Contain both saturated and unsaturated fats - Energy dense - Use in small amounts   *Discretionary Foods* - Energy dense - Non essential to the diet - High in fat, salt, added sugar and maybe alcohol - Give enjoyment but no nutritional value   *Water* - The human body contains 50-80% of body weight as water - Excess water cannot be stored and daily losses occur through skin and lung perspiration, urine and faeces - Majority of daily water is consumed in beverages and liquids - Water is also abundant in fruits and vegetables, which contain \~7595% water - Water requirements are highly variable and depend on individual physiology (e.g. sex, body size, lean mass, sweat rates etc.), environmental conditions (heat ↑ fluid loss) and physical activity (↑ sweat and lung perspiration and losses) - AI available for water based on median population intakes - Water plays several important roles in the body: - Assists with forming structures - Fills space between cells - Maintenance of blood volume - Transport of nutrients and oxygen - Body secretions, digestion & absorption (e.g. saliva, bile) - Lubricant in joints - Metabolic processes & biochemical reactions - Temperature regulation - Waste product removal   *Vitamins and Minerals* - A well balanced and varied diet should allow us to meet our vitamin and mineral requirements. - Fat soluble vitamins are stored in the body and can be consumed through food - Water soluble vitamins dissolve in water, typically peed out when consumed in excess. Present in a lot of foods. - There are 22 minerals needed for metabolic function, absence of them can result in physiological impairment +-----------------------------------+-----------------------------------+ | **FAT SOLUBLE** | **SOURCES** | +===================================+===================================+ | *Vitamin A* | - Dark leafy veggies | | | | | | - Yellow and orange veggies and | | | fruits | | | | | | - Liver, liver oil | | | | | | - Fish oil | | | | | | - Butter and margarine | | | | | | - Cream | | | | | | - Eggs | | | | | | - Cheese and milk | +-----------------------------------+-----------------------------------+ | *Vitamin D* | - Oily fish such as salmon and | | | herring | | | | | | - Egg yolks | | | | | | - Liver | | | | | | - margarine | +-----------------------------------+-----------------------------------+ | *Vitamin E* | - Vegetable oils (particularly | | | wheatgerm oil) | | | | | | - Wheatgerm | | | | | | - Sweet potato | | | | | | - Nuts (particularly peanuts) | | | | | | - Seeds | | | | | | - Margarine | +-----------------------------------+-----------------------------------+ | *Vitamin K* | - Liver | | | | | | - Leafy greens | | | | | | - Broccoli | | | | | | - Cauliflower | | | | | | - Veggie oils | | | | | | - Peas | | | | | | - Green beans | +-----------------------------------+-----------------------------------+   +-----------------------------------+-----------------------------------+ | **Water Soluble** | **Sources** | +===================================+===================================+ | *Thiamin (Vitamin B1)* | - Wholegrain bread | | | | | | - Wheatgerm | | | | | | - Wheat bran | | | | | | - Vegemite | | | | | | - Sesame seeds | | | | | | - pork | +-----------------------------------+-----------------------------------+ | *Riboflavin (Vitamin B2)* | - Milk | | | | | | - Cheese | | | | | | - Yogurt | | | | | | - Vegemite | | | | | | - Cereal | | | | | | - Wholegrain bread | | | | | | - Liver | | | | | | - Eggs | | | | | | - Broccoli | | | | | | - Asparagus | | | | | | - Spinach | +-----------------------------------+-----------------------------------+ | *Niacin (Vitamin B3)* | - Eggs | | | | | | - Meat | | | | | | - Poultry | | | | | | - Fish | | | | | | - Liver | | | | | | - Wholegrain and enriched | | | breads and cereals | | | | | | - Mushrooms | | | | | | - Potatoes | | | | | | - Tomatoes | +-----------------------------------+-----------------------------------+ | *Biotin and Pantothenic* | - Diet gives us enough of | | | these... | +-----------------------------------+-----------------------------------+ | *Pyridoxine (Vitamin B6)* | - Meat | | | | | | - Fish | | | | | | - Poultry | | | | | | - Liver | | | | | | - Soy products | | | | | | - Bananas | | | | | | - Potatoes | +-----------------------------------+-----------------------------------+ | *Folate (Vitamin B9)* | - Fortified grain products | | | | | | - Leafy greens | | | | | | - Legumes | | | | | | - Seeds | | | | | | - Liver | | | | | | - Vegemite | +-----------------------------------+-----------------------------------+ | *Vitamin B12* | - Milk | | | | | | - Liver | | | | | | - Eggs | | | | | | - peanuts | +-----------------------------------+-----------------------------------+ | *Vitamin C (ascorbic acid)* | - Citrus fruits | | | | | | - Cauliflower | | | | | | - Sprouts | | | | | | - Broccoli | | | | | | - Lettuce | | | | | | - Tomatoes | | | | | | - Potatoes | | | | | | - Mangos | | | | | | - Strawberries | +-----------------------------------+-----------------------------------+   +-----------------------------------+-----------------------------------+ | **Minerals (key only listed | **Sources** | | here)** | | +===================================+===================================+ | *Calcium* | - Milk | | | | | | - Cheese | | | | | | - Yogurt | | | | | | - Sardines | | | | | | - Calcium fortified soy milk | | | | | | - Broccoli | | | | | | - Silver beat | | | | | | - Kale | | | | | | - Bok choy | | | | | | - Legumes | | | | | | - Almonds | | | | | | - Sesame seeds | +-----------------------------------+-----------------------------------+ | *phosphorus* | - Meat | | | | | | - Poultry | | | | | | - Fish | | | | | | - Eggs | | | | | | - milk | +-----------------------------------+-----------------------------------+ | *magnesium* | - Nuts | | | | | | - Legumes | | | | | | - Wholegrains | | | | | | - Dark greens | | | | | | - seafood | +-----------------------------------+-----------------------------------+ | *iron* | - Red meat | | | | | | - Liver | | | | | | - Kidney | | | | | | - Heart | | | | | | - Chicken | | | | | | - Fish | | | | | | - Dark greens | | | | | | - Iron fortified cereals | | | | | | - Eggs | | | | | | - legumes | +-----------------------------------+-----------------------------------+ | *zinc* | - Meat | | | | | | - Chicken | | | | | | - Seafood | | | | | | - Liver | | | | | | - Milk | | | | | | - Wholegrains | | | | | | - Legumes | | | | | | - Nuts | +-----------------------------------+-----------------------------------+ | *iodine* | - Seafood | | | | | | - Milk | | | | | | - Iodised salt | +-----------------------------------+-----------------------------------+ | *Selenium* | - Nuts (particularly Brazil | | | nuts) | | | | | | - Seafood | | | | | | - Liver | | | | | | - Kidney | | | | | | - meat | | | | | | - Chicken | | | | | | - eggs | +-----------------------------------+-----------------------------------+