Unit 2, 3 Nutrition PDF

UNIT 2 UNIT 3 Food. Nutritional Objectives. Nutritional aspects. Dietary Guidelines. Food groups. Food Mediterranean diet. composition databases Sustainable Healthy Diet.  FOOD Substances or product...

UNIT 2 UNIT 3 Food. Nutritional Objectives. Nutritional aspects. Dietary Guidelines. Food groups. Food Mediterranean diet. composition databases Sustainable Healthy Diet.  FOOD Substances or products of any nature that, because of their characteristics, applications, components, preparation and conservation status, are likely to be habitual and ideally used for normal human nutrition (Spanish Codex Alimentarius) A balanced diet provides all the nutrients in correct proportion or adequate amounts to promote and preserve health. Functions of food o Physiological: Source of energy; structural functions; regulatory and protecting functions o Psychological: satisfy emotional needs: security and satiety. o Social: social acceptance : symbol of social life (weddings, parties…); religious meaning  FOOD COMPONENTS A. Nutritive: nutrients Carbohydrates Proteins Macronutrients Fats Water Vitamins and minerals Micronutrients B. Non-nutritive Naturally present in foods, especially in plants (aromas, pigments, toxins….). Phytochemicals are physiologically active substances present in plan foods that may provide health benefits but are not considered essential nutrients in the diet. Added to food: intentionally (additives) (preservatives; stabilizers and emulsifiers; coloring agents, acidulants and sweeteners..) or unintentionally (contaminants)  FOOD CLASSIFICATION A. Origin: animal or plant food B. Processing. According to International Agency for Research on Cancer (IARC): Non-processed: consumed raw (e.g. raw fruit) Modestly or moderately processed: some industrial and commercial dried fruits, control- atmosphere salads..)and foods processed at home Processed: foods industrially prepared involving high degree of processing and foods from bakeries and catering outlets requiring no or minimal domestic preparation C. Nutritional properties: FOOD GROUPS Food groups are the basis of the dietary recommendations and guidelines. Food-based dietary guidelines translate nutrient recommendations into simple information that can be easily understand. Five main food groups: grains; vegetables; fruits; protein foods (meat, fish, legumes); dairy  GRAINS GROUP o Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain (bread, pasta, oatmeal, breakfast cereals..). o Main source of energy in the diet. o Rich in CH (starch) and low in fat. Whole Grains: contain the entire grain kernel: bran, germ, and endosperm. Source of fiber, vitamin B, minerals. Examples: whole-wheat flour, brown rice… Refined Grains: grains have been milled (bran and germ removed). Examples: white flour, white rice. Refined flour +bran is not the same than whole flour!​ What is GLUTEN? Gluten refers to the protein complex found in wheat, rye, and barley, and is made up of both gliadins (monomeric proteins) and glutenins (aggregated proteins) GLUTEN-FREE PRODUCTS What is celiac disease? Celiac disease is an autoimmune reaction characterized by specific autoantibodies. Celiac disease is one of the most common disorders in countries with mainly people of European origin, such as Europe, North and South America, and Australia Celiac disease is caused by a combination of gluten ingestion and a genetic predisposition. What is the clinical presentation of celiac disease? https://youtu.be/uEM2iDT-VAk Celiac disease is exhibited in two ways: The “classic intestinal” includes chronic diarrhea, weight loss, Cereals with gluten: anorexia, abdominal distension, and perhaps even vomiting or wheat, barley, rye, triticale, spelt, some constipation varieties of oats, as well as The “non-classical extraintestinal” includes anemia, osteoporosis, their hybrids and derivatives. neurological disturbances, and more https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-gluten  VEGETABLES GROUP o Any vegetable or 100% vegetable juice. o Source of fiber, vitamins and minerals and phytochemicals. o Low in energy Dark-green vegetables (spinach, kale, broccoli): iron, calcium, folate, and vitamins A and C. Red and orange vegetables (carrots, red peppers…): beta-carotene Starchy vegetables (potatoes, corn…): B-vitamins and carbohydrates Legumes (beans and peas): special group source of proteins Other vegetables (celery, onions…): phytochemicals, vitamins, and minerals  FRUITS GROUP o Any fruit or 100% fruit juice o Source of water, vitamin, minerals and phytochemicals. o Variable amount of CH. Eat 5 or more servings of fruits and vegetables every day.  PROTEIN GROUP o All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. o Rich in proteins and variable amount of fat (saturated fat and cholesterol in meat and eggs and unsaturated in fish). Source of iron (meat, legumes and eggs) and vitamin B.  DAIRY GROUP o All fluid milk products and many foods made from milk (yoghourt, cheese…) o Rich in proteins and calcium. It also contains variable amounts of vitamins, minerals, lactose and fat.  OILS GROUP Oils are fats that are liquid at room temperature that come from many different plants and from fish. Oils have a high energy content, essential fatty acids and lipid soluble vitamins. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from PLANT SOURCES do NOT contain any CHOLESTEROL! UNHEALTHY FOODS AND DRINKS​ Food high in sodium; solid and trans fats and/or added sugars: Cookies, pastries, donuts, and ice cream...(saturated fat, trans fat, added sugars) Beverages: soft, energy, sports, and fruit drinks... (added sugars) Cheese, pizza, sausages, hot dogs, bacon, and ribs... (saturated fat)  NUTRITIONAL VALUE OF FOOD The nutritional value of the diet depends on the total mixture of the foods and their nutrients. Eating a varied and moderate Factors that determine the nutritional value of foods: diet is the best guarantee of nutritional balance o Before ingestion  Intrinsic factors: composition and physical-chemical properties of food  Extrinsic factors: temperature, humidity or light conditions during transport, storage and industrial or home processing of the food o After ingestion Bioavailability of nutrients: interactions with other components of the diet (phytates and oxalates in plants decrease absorption of minerals like calcium or iron) Individual pathophysiological conditions (intolerances, malabsorption...)  ENERGY DENSITY AND NUTRIENT DENSITY Energy density and nutrient density are important terms to understand when making food choices Principles of diet planning: o Adequate o Balanced o Moderation o Variety o Consuming a variety of nutrient-dense foods among the basic food groups helps to meet these principles  ENERGY DENSITY AND NUTRIENT DENSITY Adding fat or sugar to foods increases ENERGY DENSITY the calorie content, making these foods more energy-dense. Food´s calorie content per gram weight of food. o Energy dense foods: nuts, cookies, fried foods, snacks…(generally dry and high in fats) o Low-energy-dense foods: fruits, vegetables, foods that incorporate water during cooking (stews..). (generally rich in water and/or fibre) Calculation of energy density Orange: 47 Kcal/ 100 g. Energy density: 0.47 Kcal/g Whole milk: 65 Kcal/100g. Energy density: 0,65 Kcal/g  ENERGY DENSITY AND NUTRIENT DENSITY NUTRIENT DENSITY Nutrient density depends on the amount of specific nutrients the food contains (per 100g, 100 kcal or per serving) relative to the dietary recommendations. Nutrient-dense foods are foods that give the highest amount of nutrients for the least amount of energy (or calories). Recommendations for a healthy diet include consuming a variety of nutrient- dense foods among the basic food groups helps  Calculate the Vitamin C density, the Calcium density of an orange juice for a teenage girl and the % of her EER provided by the juice. Orange juice supply: Recommendations for teenage girls: 70 mg of vit C RDA of Vit C : 65 mg 52 mg calcium RDA of Ca: 1300mg 65 calories EER: 1800 Kcal  UNIT 3 Nutritional Objectives. Dietary Guidelines. Mediterranean diet. Sustainable Healthy Diet.  NUTRITIONAL OBJECTIVES AND FOOD DIETARY GUIDELINES  NUTRITIONAL OBJECTIVES are dietary quantitative nutrient recommendations aimed at the population to reduce their risk for chronic diseases and improve their health Part of the nutritional strategies and policies of the countries Expressed as average daily intake or as a percentage of energy consumed Include recommendations on the number of servings of food groups (cereals, fruits...), physical exercise or breastfeeding. Adapted to the food reality of its population. Objectives Healthy people 2030 USDA  NUTRITIONAL OBJECTIVES AND FOOD DIETARY GUIDELINESEXAMPLES OF FOOD BASE DIETARY GUIDELINES  FOOD-BASED DIETARY GUIDELINES (FBDG) are informative educative documents that contain the recommendations to achieve the nutritional objectives. korean Nutrition Society, 2010 o Adapt scientific knowledge about nutritional requirements and recommendations and food nutritional composition to an easily understandable language o FDG use graphic representations that allow a quick understanding o Should be appropriate for the country-specific nutrient intake levels, Chinese Nutrition Society, 2016 availability of food products, culturally acceptable and practical to implement.  The WHO and FAO encourage the development of national food-based dietary recommendations within the specific context of the Sustainable Food guides in the United States. Healthy Diets. https://knowledge4policy.ec.europa.eu/health- promotion-knowledge-gateway/food-based-dietary- guidelines-europe-source-documents-food_en  Food-Based Dietary Guidelines in Europe BELGIUM DENMARK GERMANY IRELAND https://knowledge4policy.ec.europa.eu/health-promotion-knowledge-gateway/food-based- dietary-guidelines-europe-source-documents-food_en  THE NEW HEALTHY EATING PYRAMID (SENC 2019) THIRD LEVEL Foods for optional, occasional and moderate consumption SECOND LEVEL Foods for daily consumption and in variable proportions FIRST LEVEL Complementary aspects for a healthy diet http://www.nutricioncomunitaria.org/es/noticia/guia-alimentacion-saludable-ap  THE MEDITERRANEAN DIET (MD) Typical diet of the cultures of the Mediterranean Sea Mediterranean-type diet and lifestyle is associated with a reduction in the risk for cardiovascular disease. Main characteristics of MD High in fruits, vegetables, legumes, nuts, whole-grain cereals, fatty fish, and olive oil. Low in added sugar and saturated fat from meat and dairy products. Relatively low in total protein (≈10% of total kilocalories) and high in monounsaturated fat (as compared to the typical Western diet) Daily moderate intake of wine with meals, predominantly red wine.  THE MEDITERRANEAN DIET (MD) HEALTH BENEFITS OF THE MEDITERRANEAN DIET A diet rich in plant foods provides antioxidants, phytochemicals, fiber, vitamins, and minerals. Avoiding processed foods reduces the intake of trans fats, added sugar, and high-glycemic foods. “Mediterranean Diet may Reduce Moderate intake of red wine provides antioxidant polyphenols Risk of Breast Cancer by Two Thirds” that are protective against atherogenesis. A high take of olive oil and a low consumption of animal products provide a favorable unsaturated to saturated lipid ratio. Mediterranean diet is anti-inflammatory, palatable, and easy to follow long-term, and is indicated as an effective method for https://youtu.be/lKBRRraa5is cardiovascular disease prevention. SUSTAINABLE HEALTHY DIETS  SUSTAINABLE HEALTHY DIETS “Sustainable Healthy Diets are dietary patterns that promote all dimensions of individuals’ health and wellbeing; have low environmental pressure and impact; are accessible, affordable, safe and equitable; and are culturally acceptable” FAO and WHO. Sustainable healthy diets – Guiding principles. Rome. 2019. https://doi.org/10.4060/CA6640EN  SUSTAINABLE HEALTHY DIETS AIMS OF SUSTAINABLE HEALTHY DIETS To achieve optimal growth and development of all individuals and support functioning and physical, mental, and social wellbeing at all life stages for present and future generations To contribute to preventing all forms of malnutrition (i.e. undernutrition, micronutrient deficiency, overweight and obesity) To reduce the risk of diet-related NCDs To support the preservation of biodiversity and planetary health. https://youtu.be/PIc42oIU0Ik