Nutrition topic 2 Flashcards
Aim of diet?
Aim is to consume enough of each nutrient and energy to meet their respective RDIs.
6 Basic rules used in making food choices?
- adequacy (of energy and nutrients)
- balance (of foods from each group)
- energy (avoiding energy dense foods)
- nutrient density (rich in nutrients relative to energy)
- moderation (of fatty, sweet and processed foods)
- variety (within and between food groups)
Adequacy
Too meet dietary adequacy a person diet must contain:
- sufficient energy
- enough of all nutrients to meet the needs of healthy individuals (RDA)
Balance
An over emphasis on a particular food group will lead to a deficiency in others.
Energy
A major difficulty is not to include too much food and energy in obtaining adequate nutrient levels on a diet. Choose nutrient dense food and not energy menace fodds
Nutrient density?
The measure of the nutrients a food provides relative to the energy it provides.
Moderation
Fatty and sweet food are generally rich in energy resulting in weight gain, but poor in micronutrients leading to a nutrient deficiency.
Variety
Variety in the diet includes:
- Eating a wide selection of foods within and among the major food groups
- eating different foods each day- increases probability of obtaining adequate levels of all nutrients
- select food from each of the food groups daily and then vary within the food group day to day
- eating to much of a single food rich in a nutrient can become dangerous if consumed in large amounts
What are Australias guidelines for?
The australian dietary guidelines provide recommendation and supporting evidence about the types and amounts of foods, food groups and dietary patterns that will help:
- promote health and wellbeing
- redice rick of diet-related condition such as high BP and obesity
- reduce the rick of chronic diseases such as type 2 diabetes, CV and some cancers.
The guidelines are intended for groups of all ages on the general healthy population, including those with common diet-related rick factors such as being overweight, but not for people with serious medical conditions who require special dietary advice.
Dietary guidelines for adults 2003 (old)
Dietary guidelines for adults 2003
- Enjoy a wide variety of nutritious foods
- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- Include milks, yoghurts, cheeses or alternatives, concentrating on reduced-fat varieties
- Drink plenty of water and take care to
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Limit your alcohol intake if you choose to drink
- Consume only moderate amounts of sugars and foods containing added sugars.
- Prevent weight gain: be physically active and eat according to your energy needs
- Care for your food: prepare and store it safely
- Encourage and support breastfeeding
New dietary guidelines- number 1
Guideline 1- To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drunk to meet energy needs
- children and adolescents should eat sufficient nutrition foods to grow and develop normally. they should be physically active every day and growth should be checked
- older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight
New dietary guidelines- number 2
Guldeline 2 - enjoy a wide variety of nutritions foods from these 5 food groups every day:
- plenty of vegetables of different types and colours and legumes
- fruit
- grain (cereal) foods, mosty wholegrain and/or high fibre varieties, such as breads, cereals, rice, pasta, polenta, couscous, oats, quinoa and barley
- lean means and poultry, fish, eggs, tofu, nuts and seeds, legumes
- milk, yogurt, cheese and/or their alternatives, mostly reduced fat and drink plenty of water
New dietary guidelines- number 3
Guideline 3- limit intake of foods containing saturated fat, added salt, added sugards and alcohol
- limit intake of foods hugh in saturated fat such as many biscuits, cakes, pastries, pies, processed meats commercial burgers, pizza, fried foods, potato chips and snacks
- replace high fat foods which contain mainly saturated fats which foods the contain mainly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters and avocado
- low fat diets are not suitable for children under the age of two
- limit intake of foods and drink containing added salt
- read labels for choose lower Na options among ves
- limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, energy drinks
- if you choose to drink alcohol limit intake, not for pregnant women
New dietary guidelines- number 4
Guideline 4- encourage, support and promote breastfeeding
New dietary guidelines- number 5
Guideline 5- care for your food, prepare and store it safely
What are dietary planning guides?
To achieve goals set in the dietary guidelines, two things are required:
- Knowledge of food conposition
- Dietary planning schemes/tools
Two most widely used planning schemes are?
- Food group plans (food guides)
- Exchange lists
What are Food group plans (food guides)?
Food group plans (food guides)
These are constructs developed by dietitian and nutritionist to aid the pubic on making simples healthy food choices.
Important aspects include:
- Help individuals reach acceptable levels of nutrient intake
- Must be expressed on layman terms
- diet planning foods sort food of similar origin and nutrient content into groups or clusters and then specify numbers of servings needed from each group
What are the food group clusters and serving amounts?
Food group clusters:
- Dairy (2-3 servings)
- Grains (6-11 servings)
- Vegetables (3-5)
- Fruits (2-4)
- Meats (2-3)
- Fats, sweets and alcohol (limited)
What is the point of a daily food guide?
- Simplicity and flexibility in deciding food choices
- can substitute food within a food group
- food from within a group also contain a range on other nutrients in small amounts
- food rich in fat, sugar and alcohol provide high energy by few nutrients so should be used sparingly
The daily food guide does not specify energy intake!
