Concept of a balanced diet (including dietary reference values, energy requirements, BMR, etc) Concept of a balanced diet (including dietary reference values, energy requirements, BMR, etc) Flashcards
i) Describes what is meant by a nutritionally adequate (balanced) diet ii) Appreciate how dietary advice is communicated to the public iii) Appreciate the importance food and supplement labelling iv) Appreciate food energy and energy requirements In addition: learning without spoon feeding – a gentle introduction.
what is an adequate diet
one that includes proteins fats carbs vitamins and minerals in adequate amounts and in the correct proportions
what does a adequate diet promote
Optimal body function (including development, growth and repair) Freedom from infection Disease resistance Effectives of medical treatment Longevity Quality of life
what do dietary requirements depend on
gender, age, pregnancy/lactation, levels of physical activity, disease genetic background.
what diseases has diet been linked to
Cancer Heart disease Diabetes Hypertension Strokes Caries, periodontal disease & oral mucosa problems
what does diet impact
oral health and is a major factor in craniofacial development, caries
progression, and the maintenance and repair of the periodontal and oral mucosal
tissues. Diet can impact on recovery after trauma (e.g. illness, accidents,
surgery)
what are diseaes of affluence
super abundance of refined sugars, salt and fats in our diets and the
reduction of other components such as fibre
what diseases occur in underdeveloped countries
diseases of deficiency
what model does the US dept of agriculture(USDA) use to educate the public about balanced healthy diets
one that has steps and different colours for every food group called mypyramid
what does does UK use to show the public about balanced healthy diets
the balance of good health- plate structure types of foods and the proportion in which they should be eaten to have a well balanced healthy diet.
what are the governments 8 tips for eating healthily
- Base your meals on starchy foods
- Eat lots of fruit and veg
- Eat more fish
- Cut down on saturated fat and sugar
- Try to eat less salt – no more than 6g a day
- Get active and try to be a healthy weight
- Drink plenty of water
- Don’t skip breakfast
what does DRV stand for
dietary reference values
what can happen if we have too little of a nutrient
deficiency
what can happen if we have too much of a nutrient
may be toxic
how do we work out the ideal of nutrients for individuals
by experimenting and often differs per country too
why do recommended values need to be set
so no one suffers effects of inadequacy or toxicity
what are DRV
estimates of the energy and nutrients needed bud ifferent groups of healthy people
who were DRV set by
committee on medical aspects of food and nutrition policy (COMA)
when were DRV set
1990s early
what is the estimated average requirement
it is the level of nutrient set to satisfy 50% of the population- therefore around 50% will need less and around 50% will need more
what measurement is derived from the EAR
THE REFERENCE NUTRIENT INTAKE (rni)
what is the reference nutrient intake derived from
the estimated average requirement
how do we satisfy most the population without causing harm
by hvaing max and minimum values 2+- the standard deviation values of the EAR
how do we protect people from harm in regards to the reference nutrient intake
also have it 2+- the standard deviation
what is the reference nutrient intake also known as
the recommended daily allowance
what is the LRNI
THE LOWER REFERENCE
NUTRIENT INTAKE
describe the LRNI
two standard deviations below the ear- a value with only meets around 2.5% of the population
how are drv based
by probability
what scale should be used when assessing the dietary intake of a group
the RNI
what happens to individuals the nearer their intake is to the RNI
the less probable it is that they will have inadequate intake
what happens to individuals the nearer their intake is to the LRNI
the more probable it is that some individuals are not achieving adequate intakes
how is DRV information provided to the consumer
nutrition data- energy content in kJ and Kcal and protein fat and carb intake
optionally include- sugars saturates fibre sodium unsaturated fats and cholesterol
what is energy content measured in
kJ or kcal
what is protein fat and carbohydrate measured in
grams
what are nutritional values given in
per 100g or 100ml of food
what might also be shown on nutritional labels
guideline daily amounts GDA
what is energy Guidline daily amount derived from
the estimated average requirement
who does the guideline daily amount refer to
for men and women between the age of 19-50
how many cals should women eat a day
2000kcal
how many cals should men eat in a day
2500 kcal
what are the fat and saturates GDA based on
the dietary reference values by the DoH
how much salt is recommended per day
6g
do children have GDAs
no
who recommended that only 6g of salt should be eaten a day
COMA
what do we use energy for
thermic effect on food 10%
physical activity 30%
BMR( basal metabolic rate) 60%
what does energy requirement depend on
mainly physical activity
what does energy requirement depend on
gender
age
pregnancy/lactation
genetic background
how much does basal metabolic rate vary between individuals
+-25%
how much energy does 1 cal contain
4.2 kJ
what does 1kcal mean
1000 calories
what is equal to 1 Calorie
1000 calories( be careful of the upper case C in 1 Calorie)
what is included in basal metabolic rate
heart beat
inflating lungs
maintaining ion gradients
synthesising bio molecules
what is the recommended protein intake
15%
what is the recommended fat intake
35%
what is the recommended carbohydrate intake
50%
how much protein do we actually eat
around 17%
how much carbohydrate do we actually eat
around 48%
how much fat do we actually eat
around 35%
how much percentage should alcohol contribute
not more than 5%
3% in carbs and 2% in fats
how is excess energy stored
as fat in adipose tissue
when is energy balance achieved
when body weight remains constant
how many males were overweight in the national diet and nutrition survey
41% of males
how many females were overweight in the national diet and nutrition survey
33%
how many males were obese in the national diet and nutrition survey
25%
how many males were obese in the national diet and nutrition survey
20%
