Nutrition and Health Concepts and Principles (PDF)

Nutrition and Health (ANT1005)  TOPIC 1 NUTRITION CONCEPTS AND PRINCIPLES 2  MAIN INTENDED LEARNING OUTCOME Apply basic concepts of nutrition and health 3  Nutrition and Health Did you know that what you eat can affect your he...

Nutrition and Health (ANT1005)  TOPIC 1 NUTRITION CONCEPTS AND PRINCIPLES 2  MAIN INTENDED LEARNING OUTCOME Apply basic concepts of nutrition and health 3  Nutrition and Health Did you know that what you eat can affect your health? A lack of proper nutrition can lead to many different diseases and health problems. That's why it's important to understand the basics of nutrition! 4  Basic Carbohydrates concepts Vitamins & Minerals Energy Balance Reading Protein Lipids Water food labels 5 © 123RF Nutrition in Health and Well-Being Nutrient specific deficiency Growth and From birth to Chronic development end of life Diseases Immunity 6  Growth & Development A healthy diet throughout life : promotes healthy pregnancy outcomes. supports normal growth, development and ageing. helps to maintain a healthy body weight, and reduces the risk of chronic disease leading to overall health and well-being. 7 © 123RF  Nutrient Specific Deficiency Poor nutritional intake can impact the level of nutrients in the body. They can lead to alterations in energy metabolism, immune function, cognitive function, bone formation, and/or muscle function, as well as growth and development if the deficiency is present during fetal development and early childhood. 8  Immunity Proper nutrition strengthens the immune system, which is vital in fighting off infections and disease. 9 Prevention and Management of Chronic Diseases Good nutrition and healthy eating habits can help to reduce the risk of developing diet related diseases such as obesity cardiovascular, type 2 diabetes, dental diseases, osteoporosis and some cancers. Improvements in diet quality can also reduce disease symptoms and improve quality of life. 10  DEFINITIONS FOODS NUTRIENTS Products derived from plants or Chemical substances obtained animals that can be taken into from food and used in the body to the body to yield energy & provide energy, structural nutrients. materials and regulating agents to support growth, maintenance and repair of the body’s tissues. NUTRITION The science of nutrients in foods and their actions within the body (including ingestion, digestion, absorption, transport, metabolism & excretion). 11 GROUPS OF NUTRIENTS 12  Categorizing Nutrients Nutrients can be categorized in the following ways: 1. Function 2. Body’s Requirement 3. Molecular Structure 4. Metabolism 13  Categorizing Nutrients 1. Based on their functions ENERGY-YIELDING NON ENERGY-YIELDING (nutrients break down to (nutrients do not break down to provide provide energy the body can energy the body can use) use) Carbohydrates Vitamins Proteins Minerals Lipids Water 14  Categorizing Nutrients 2. Based on the requirements by the body MACRONUTRIENTS MICRONUTRIENTS (needed in large amounts) (needed in small amounts) Carbohydrates Vitamins Proteins Minerals Lipids Water 15  Categorizing Nutrients 3. Based on their molecular structures ORGANIC INORGANIC (contain C-C or (does not contain C-C C-H bonds) or C-H bonds) Carbohydrates Minerals Proteins Water Lipids Vitamins 16  Categorizing Nutrients 4. Based on our body metabolism ESSENTIAL NUTRIENTS NON-ESSENTIAL NUTRIENTS Nutrients that cannot be Nutrients that can be produced produced by the body or by the body produced in sufficient quantity to Examples: Cholesterol, biotin meet physiological needs. (vitamin B7), vitamin D Must be obtained from food to prevent deficiencies Examples: water, vitamin A, iron 17 Q: Which of the following is classified as an essential nutrient? A. Cholesterol B. Biotin C. Vitamin A D. Vitamin D Q: Which of the following is classified as an essential nutrient? A. Cholesterol B. Biotin C. Vitamin A D. Vitamin D Answer Correct answer: C  Functions of Nutrients Provide energy. Promote growth & development, maintenance & repair of body tissues. Regulate & control body processes. Reduce the risks of some diseases. 20  ENERGY Energy is the capacity to do work. The energy in food is chemical energy and the body converts it to mechanical, electrical, heat energy. Is energy a nutrient? © 123RF 21  ENERGY It can be measured in kilocalories (kcal) or kilojoules (kJ) 1 kilocalorie is the amount of heat energy necessary to raise the temperature of 1 kilogram (1 litre) of water by 1 degree Celsius. 1 kilojoule is the measure of work energy needed to move 1 kilogram a distance of 1 metre with the force of 1 newton. What is the difference between 1 kcal = 4.2 kJ calories Calories kcal? 1 kJ = 0.24 kcal 1 kcal = 1 Calorie = 1000 calories 22  ENERGY Energy contribution by different nutrients. 1 gram of carbohydrates = 4 kcal 1 gram of protein = 4 kcal 1 gram of fat = 9 kcal 1 gram of alcohol* = 7 kcal *Alcohol is not considered as a nutrients as it doesn’t sustain life 23 Activity 1 Calculate the energy available (in kilocalories) from the given food….. John eats a slice of bread with 1 tablespoon peanut butter. This has 16 g of carbohydrate, 7 g of protein & 9 g of fat. How much energy does John get from this food? 24 Activity 1 – answer the energy available (in kilocalories) from the Calculate given food….. John eats a slice of bread with 1 tablespoon peanut butter. This has 16 g of carbohydrate, 7 g of protein & 9 g of fat. How much energy does John get from this food? 4 16g carbohydrate x ____ 64 = ____kcal 4 7g protein x ____ 28 = ____kcal 9 9g fat x ____ 81 = ____kcal TOTAL = 173 kcal 25 Activity 2 Next, calculate the percentage of energy or kcals each nutrient contributes. Use formula: kcal from a nutrient = ____ % Total kcal in the food Determine the % of energy contribution from: Carbohydrate Protein Fat 26 Activity 2- answer Next, calculate the percentage of energy or kcals each nutrient contributes. Use formula: kcal from a nutrient = ____ % Total kcal in the food Determine the % of energy contribution from: Carbohydrate = 64 x 100 = 37% 173 Protein = 28 x 100 = 16.2% 173 Fat = 81 x 100 = 46.8% 173 27  ENERGY DENSITY A measure of the energy of a food provides relative to the weight of the food (kcal per gram). Foods with high energy density provides a lot of energy relative to the amount of food (per 100 grams). Foods that provide calories & low amounts of nutrients are called empty-calorie foods. Example: HIGHER energy density Apple pie has _______ Apple pie Apple, fresh, raw 265 kcal/100 g 52 kcal/100 g 28 Q: What is the term used for foods that provide calories but low amounts of nutrients? A. Nutrient-light foods B. High-energy foods C. Fortified foods D. Empty-calorie foods Q: What is the term used for foods that provide calories but low amounts of nutrients? A. Nutrient-light foods B. High-energy foods C. Fortified foods D. Empty-calorie foods Answer Correct answer: D Q: Analyze the nutritional implications of consuming empty-calorie foods. What are the potential risks? Q: Analyze the nutritional implications of consuming empty-calorie foods. What are the potential risks? Answer Suggested answer: Consuming empty-calorie foods can lead to overconsumption of calories, increasing the risk of obesity and related health issues. These foods often lack essential nutrients, which can result in nutrient deficiencies if consumed as a large part of the diet. Which one is more energy dense? Fried Chicken Roasted Chicken with little/no skin 33  NUTRIENT DENSITY Nutrient density is a measure of nutrients provided – per calorie of food Higher Higher Lower NUTRIENTS & ENERGY = NUTRIENT DENSITY Examples: most fruits and vegetables, lean meats and low fat milk are nutrient dense. Choose more nutrient-dense foods. 34  ENERGY DENSITY VS NUTRIENT DENSITY ENERGY DENSITY NUTRIENT DENSITY The measure of energy (kcal) The measure nutrients a food provided relative to the weight of contains relative to the energy it the food provides Expressed as kcal/grams Depending on the nutrients of focus, Expressed as: Calcium Density – mg Ca/kcal Protein Density – g protein/kcal Vitamin C – mg Vit C/kcal Foods that are energy dense contain a higher amount of calories per serving. In contrast, nutrient-dense foods contain a higher level of vitamins, minerals, and other essential nutrients with little or no added sugars or fats that raise calories. 35 What is the primary distinction between energy density and nutrient density in food? A. Energy density relates to the volume of food, while nutrient density focuses on caloric content. B. Energy density measures nutrients relative to calories, while nutrient density measures calories relative to nutrients. C. Energy density refers to calories per weight (g) of food, while nutrient density measures nutrients per calorie. D. Energy density indicates taste, while nutrient density indicates health benefits. What is the primary distinction between energy density and nutrient density in food? A. Energy density relates to the volume of food, while nutrient density focuses on caloric content. B. Energy density measures nutrients relative to calories, while nutrient density measures calories relative to nutrients. C. Energy density refers to calories per weight (g) of food, while nutrient density measures nutrients per calorie. D. Energy density indicates taste, while nutrient density indicates health benefits. Answer Correct answer: C METHODS OF ANALYSING NUTRIENTS IN FOOD 1. Chemical analysis 2. Food composition table 3. Nutrient analysis software 38  (1) Chemical Analysis Probably the only way to identify the exact type & amount of nutrients present in foods. Various laboratory tests identify the type & measure the quantity of nutrients present. Food composition tables & nutrient analysis software rely on the chemical analysis data as their source. 39  (2) Food Composition / Nutrient Database Is a complete listing of nutrients (water, CHOs, proteins, fats, cholesterol, vitamins, minerals & energy) for various foods. Foods are usually categorized by groups, e.g. ‘Milk & milk products’ or by alphabetical order. Help to evaluate the nutrient intake of individuals. Also helps in planning diets & nutritious meals. 40  (2) Food Composition / Nutrient Database Refer to textbook Appendix H-1 Table of Food Composition Whitney, E.N., & Rolfes, S.R. (2019). Understanding Nutrition (15th ed.) USA: Wadsworth. 41 Food Composition Guide Singapore Textbook, 2003 Nutrients are based as per 100 gram of the edible food portion 42  (2) Food Composition / Nutrient Database Online database – Health Promotion Board https://focos.hpb.gov.sg/eservices/ENCF/foodsearch.aspx – USDA FoodData Central https://fdc.nal.usda.gov/ – Australian Food Composition Database https://www.foodstandards.gov.au/science/monitoringnu trients/afcd/Pages/foodsearch.aspx – Malaysian Food Composition Database http://myfcd.moh.gov.my/myfcd97/ 43  Practice on the use of online database: What is the energy content of a hard boiled egg (55g)? https://focos.hpb.gov.sg/eservices/ENCF/foodsearch.aspx 44  Practice on the use of online database: What is the energy content of a hard boiled egg (55g)? https://fdc.nal.usda.gov/ USDA FoodData Central = 77.5kcal/ 50 x 55 = 85kcal 45  (3) Nutrient Analysis Software Advances in technology  carry out nutrient analysis using software. This saves the trouble of manual calculation especially for large populations. Some software have added features like identifying the nutrient requirement of individuals, calculating/averaging intake data for >1 day, etc. E.g. FoodWorks Xyris 46  MY HEALTHY PLATE A visual guide for creating balanced and healthy meals. Aim to make it easier to pick up healthy eating habits that can help better manage weight and ward off chronic diseases. ¼ plate with rice & alternatives Fill ½ plate with fruits & ¼ plate vegetables with meat & others Source: Health Promotion Board 47 Q: What portion of the plate should be filled with rice and alternatives according to the Healthy Plate model? A. 1/2 plate B. 3/4 plate C. 1/8 plate D. 1/4 plate Q: What portion of the plate should be filled with rice and alternatives according to the Healthy Plate model? A. 1/2 plate B. 3/4 plate C. 1/8 plate D. 1/4 plate Answer Correct answer: D Ways to apply My Healthy Plate at your main meal 50  MY HEALTHY PLATE My Healthy Plate does not define a certain number of calories or servings / day from each of the food group Actual portion size or amount of different foods varies between individuals Refer to the recommended number of servings and serving size chart to identify the right amount of food for an individual 51  MY HEALTHY PLATE IMPORTANT TO NOTE! The number of servings recommended from each of the food groups for the different age groups adult Source: Health Promotion Board 52  An example of a serving A ‘serving’ refers to a specific amount of food. Knowing how much makes one serving helps you decide if you are eating too much or not enough. Your portions in a meal can be larger or smaller than the serving sizes specified  but total amount you eat during the day should follow the recommendation. Do not confuse with the serving size stated on food labels. 53 Q: What is meant by the term 'serving' in the context of My Healthy Plate? A. A specific amount of food that helps regulate dietary intake. B. A random amount of food. C. The recommended amount of food one can eat. D. The amount of food labeled on packaging. Q: What is meant by the term 'serving' in the context of My Healthy Plate? A. A specific amount of food that helps regulate dietary intake. B. A random amount of food. C. The recommended amount of food one can eat. D. The amount of food labeled on packaging. Answer Correct answer: A 56  Brown Rice and Wholemeal Bread Legend: *rice bowl Each serving equivalent to: **250ml cup 1 large potato (180g) 1 thosai (60g) Note: White rice and white bread is counted for no. of servings but should try to replace with wholegrains Source: Health Promotion Board 57 For more information: https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation  Meat and Others At least ½ serve of dairy products/ calcium rich food Legend: **250ml cup Each serving equivalent to: 2 cups reduced-fat 350g yoghurt 4 slices low fat sliced milk / high calcium cheese (80g) soybean milk (500ml) Source: Health Promotion Board For more information: https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation 58 https://www.nuh.com.sg/our-services/Specialties/Paediatrics/Documents/KTPNUCMI_Healthy%20Eating%20For%20Children.pdf  Fruit Legend: **250ml cup Source: Health Promotion Board 59 For more information: https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation  Vegetables Legend: ***250ml mug Source: Health Promotion Board 60 For more information: https://www.healthhub.sg/live-healthy/10/build_healthy_food_foundation  How to achieve a healthy and balanced diet? ¼ plate with rice & alternatives Fill ½ plate with fruits & ¼ plate vegetables with meat & others 61  Activity 3 What is the recommended number of servings for Meat and Others food group for an adult? 62  Activity 3 – answer What is the recommended number of servings / day for Meat and Others food group for an adult? 3 servings / day 63  WHAT HAPPENS IF THE DIET IS NOT BALANCED? An unbalanced diet means that a person is either consuming too much or too little of the required nutrients which will affect his/her nutritional status. Nutritional status: the state of health produced by the balance between requirement & intake of nutrients. 64  MALNUTRITION This occurs when the diet contains incorrect amounts of one or more nutrients. It could result from both inadequate & excessive intake of nutrients. Inadequate intake  Under-nutrition  Underweight/deficiency. Excessive intake  Over-nutrition  Overweight/toxicity. 65  RECOMMENDED INTAKES The intakes of selected nutrients considered adequate to meet the nutrient needs of the general (healthy) population. USA & Canada : Dietary Reference Intakes (DRIs) UK : Dietary Reference Values (DRVs) S’pore : Recommended Dietary Allowances (RDAs) 66 RECOMMENDED DIETARY ALLOWANCE (RDA) The average daily amount of a nutrient considered adequate to meet the known nutrient needs of almost all healthy people in Singapore. A goal for dietary intake by individuals. Grouped by different age & gender. For more information, https://www.healthhub.sg/live- healthy/192/recommended_dietary_allowances 67 https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances % RDA Ca met = 295 / 1000mg = 29.5% 68 Comparing current food intake against My Healthy Plate recommendation Day/ Meal/ Food B Rice Meat & Fruit Vege Date time & WM Others Tues B/fast White bread 2 slices 1 14 8am Fried egg 1 whole 1/3 Brown rice & Apr Margarine 1 Tbsp WM: met Coffee 3in1 1 packet but no Lunch White rice 1 bowl 2 wholegrains 7pm Stir fried kailan ¾ mug 1 Meat&others Chicken chop with / F/V: skin + gravy 1 palm size 1 inadequate Coke 1 can Pineapple 1 slice 1 Dinner Tomyum noodle 7pm soup made from - Beehoon 1 bowl 2 - Prawns 1 palm size - Chye sim ¼ mug 1 1/3 Chendol 1 bowl Supper Fried curry puff, 2 pieces 10pm fried TOTAL 5 2 1/3 1 1 1/3 69 Recommendation 5-7 3 2 2 Q: Create a new meal plan for Tuesday that includes more servings of whole grains and vegetables. Q: Create a new meal plan for Tuesday that includes more servings of whole grains and vegetables. Answer Suggested answer: Breakfast: Oatmeal with fruits; Lunch: Quinoa salad with grilled veggies; Dinner: Brown rice with stir-fried vegetables and lean protein  Topic 1 REcap Categorising nutrients Energy and nutrients calculation Food composition and nutrient databases My Healthy Plate RDA Energy density Nutrient density © 123RF