NUTR1023 Lecture 3: NUTR1023 Lecture 3 and Readings
3.1
Sunday, 10 December 2017
10:10 am
Dietary Guidelines Video
Guideline 1
• To achieve and maintain a healthy weight, be physically active and choose
amounts of nutritious food and drinks to meet your energy needs
◦ Children and adolescents should eat sufficient nutritious foods to
grow and develop normally. They should be physically active every
day and their growth should be checked regularly.
◦ Older people should eat nutritious foods and keep physically active
to help maintain muscle strength and a healthy weight.
Guideline 2
• Enjoy a wide variety of nutritious foods from these five groups every day:
◦ Plenty of vegetables, including different types and colours, and
legumes/beans
◦ Fruit
◦ Grain (cereal) foods, mostly wholegrain and/or high cereal fibre
varieties, such as breads, cereals, rice, pasta, noodles, polenta,
couscous, oats, quinoa and barley
◦ Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and
legumes/beans
◦ Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
(reduced fat milks are not suitable for children under the age of 2
years)
◦ And drink plenty of water.
Guideline 3
• Limit intake of foods containing saturated fat, added salt, added sugars
and alcohol
a. Limit intake of foods high in saturated fat such as many biscuits, cakes,
pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato
chips, crisps and other savoury snacks.
Replace high fat foods which contain predominantly saturated fats such as
butter, cream, cooking margarine, coconut and palm oil with foods which contain
predominantly polyunsaturated and monounsaturated fats such as oils, spreads,
nut butters/pastes and avocado.
Low fat diets are not suitable for children under the age of 2 years.
b. Limit intake of foods and drinks containing added salt.
Read labels to choose lower sodium options among similar foods.
Do not add salt to foods in cooking or at the table.
c. Limit intake of foods and drinks containing added sugars such as
confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin
waters, energy and sports drinks.
d. If you choose to drink alcohol, limit intake. For women who are pregnant,
planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.
Guideline 4
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• Encourage, support and promote breastfeeding
Guideline 5
• Care for your food; prepare and store it safely
Recommended Food Intake for a 19 year old female:
• 5 serves of vegetables/legumes/beans
• 2 serves of fruit
• 6 serves of grain foods , mostly wholegrain and/or high cereal fibre
varieties
• 2.5 serves of lean meat and poultry, fish, eggs, tofu, nuts and seeds, and
legumes/beans
• 2.5 serves of milk, yoghurt, cheese and/or alternatives, mostly reduced fat
A standard serve of vegetables is about 75g (100-350kJ)
A standard serve of fruit is about 150g (350kJ)
A standard serve (500kJ)
A standard serve (500-600kJ)
A standard serve (500-600kJ)
DEFINITIONS:
• Recommended Dietary Intake
◦ Average daily dietary intake level that is sufficient to meet the
nutrient requirement of nearly all (97-98%) healthy individuals in
a particular life stage and gender group
• Estimated Average Requirement
◦ A daily nutrient estimated to meet the requirements of half the
healthy individuals in a particular life stage and gender group
• Adequate Intake
◦ (used when an RDI cannot be determined)
◦ The average daily nutrient intake level based on observed
experimentally-determined approximations or estimates of
nutrient intake by a group of apparently healthy individuals that
are assumed to be adequate
• Estimated Energy Requirement
◦ 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, pregnant/lactating women, EER is taken to include the
needs associated with the deposition of tissues and secretion of
milk at rates which support good health
• Upper Level of Intake
◦ Highest average daily nutrient intake level likely to pose no
adverse health effects to almost all individuals in a general
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population--> as intake increases above UL, risk of adverse effects
increases
• Acceptable Macronutrient Distribution Range
◦ AMDR is an estimate of the range of intake of each particular
macronutrient for individuals (expressed as % contribution to
energy) which would allow for an adequate intake of all other
macronutrients whilst still maximising general health outcome
• Suggested Dietary Target
◦ A daily average intake from food and beverages for certain
nutrients that may help in prevention of chronic disease
3.2
Sunday, 10 December 2017
10:10 am
5 Methods of Dietary Assessments
• 24h recall
• Food records
• Diet history
• Food frequency questionnaire
• Short questions
24h recall -- participant asked to recall all foodstuffs consumed in the past 24h
• Inexpensive and quick
• Can assess usual intake in large populations
• Need to use multiple 24h recalls per individual
Possible confounds
• Recall bias
• Omission of foods not eaten frequently
Food Records
• Prospective record of foods recorded as they are eaten
• Weighed food records more accurate
• Can be expensive and time consuming
• Potential for behaviour change by participants
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find more resources at oneclass.com
Document Summary
Guideline 1: to achieve and maintain a healthy weight, be physically active and choose, children and adolescents should eat sufficient nutritious foods to amounts of nutritious food and drinks to meet your energy needs grow and develop normally. They should be physically active every day and their growth should be checked regularly: older people should eat nutritious foods and keep physically active. Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado. Low fat diets are not suitable for children under the age of 2 years: limit intake of foods and drinks containing added salt. Read labels to choose lower sodium options among similar foods. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option. A standard serve of vegetables is about 75g (100-350kj)
