week 1 Flashcards
module 1 topic 1 - healthy eating topic 2 - food law
what are the macronutrients
protein
lipids
carbohydrates
what are the micronutrients
minerals
vitamins
which food constituents yield energy
alcohol
protein
carbohydrates
lipids
What are phytochemicals and are they essential?
- Molecules that don’t meat criteria to be vitamin or mineral
- not essential but still associated with health outcomes
- No reference values have been determined for these nutrients.
what are the conditions associated with poor dietary patterns?
- malnutrition
- some cancers
- cardiovascular disease
- type 2 diabetes
how does the WHO define a healthy diet?
how do diet scoring systems meausre diet quality
(also known as diet quality indices) typically rate the quality of your diet based on the different types of foods you eat such as fruit, vegetables, cereals, meat and fish, and some also look at the nutrients we get from these foods such as sodium, sugars, protein, fibre and fats
how does the NOVA system measure diet quality
categorises foods according to the level of processing they have undergone. It has four food categories: (1) unprocessed or minimally processed foods, (2) processed culinary ingredients, (3) processed foods, and (4) ultra-processed foods
who does the food guidance system target and what is its aim
the food guidance system is targeted to the healthy general population and is aimed at preventing chronic and deficiency diseases.
which nutrients must be included on the nutrition information panel (NIP)?
energy
protein
fat
saturated fat
carbohydrate
sugars
sodium
When must nutrients be listed on the NIP that aren’t the legislated ones?
if a product makes a nutrition content claim or health claim about a certain nutrient, e.g. “high in omega-3s”
Describe the process underpinning the development of the Australian dietary guidelines
The ADG were developed based on nutrient reference values (NRVs), NHMRC core food group analysis and the AGHE. The NRVs are nutrient targets aimed at preventing deficiency, toxicity and chronic disease and are based on epidemiological studies, human and animal experimentation, extrapolation from other populations and dietary intakes from national surveys. The NHMRC Core Food Group analysis determined the type and amounts of foods needed to meet the NRVs. The AGHE is a graphical representation of the Core Food Group analysis.
what are the 5 core food groups
- grains
- vegetables and legumes
- fruit
- dairy and alternatives (Ca fortified)
- meat, fish, eggs and alternatives (nuts, legumes)
What are the 5 Australian dietary guidelines?
- to achieve and maintain a healthy weight, be physically active and choose amounts of nutritious foods and drinks to meet your energy needs
- enjoy a wide variety of nutritious foods from the five food groups every day
- limit intake of foods containing saturated fat, added salt, added sugars and alcohol
- encourage, support and promote breastfeeding
- care for your food; prepare and store safely
what are the NRVs
Nutrient reference values are a set of targets for nutrients, that are age and sex specific, based on the available scientific evidence, aimed at preventing deficiencies (and toxicities in some cases) in the general healthy population
the NRVs include:
EAR, RDI, AI, UL, SDTs, AMDRs
define EAR
estimated average intake
50% of healthy Australians would have an inadequate intake if they consumed the EAR, whilst 50% would have their needs met.
EAR is set when there is an accurate method (i.e. a functional biomarker of deficiency) for measuring whether intake is adequate.
define RDI
recommended daily intake
2-3% of healthy Australians will have an inadequate intake if they meet the RDI, whereas 97-98% will have their needs met.
Based on the EAR x 1.2, or 2 standard deviations to the right of the EAR
only 10 nutrients have an RDI - insufficient data
define AI
adequate intake
set for nutrients with insufficient research to establish EAR; lies somewhere between RDI and UL (but is a set number, not a range). AI should cover needs of more than 97-98% of individuals. Determined from median intake in surveys of apparently healthy populations (per age groups / sex)
define UL
Upper level
highest nutrient intake level that is likely to pose no risks of adverse effects in almost all healthy individuals. Set when markers of toxicity are known
define SDT
suggested dietary targets
daily intake of certain nutrients that may help prevent chronic disease
e.g. sodium, potassium, dietary fibre, long chain n-3 PUFA
apply to individuals over 14
define AMDR
acceptable macronutrient distribution range
range of intake (as % of EER) that is adequate for the intake of macronutrients to maximise general health outcomes. apply to 14 years and over
what are the AMDR for lipids, proteins and carbohydrate
lipids: 20-35% of EER
- saturated and trans-fats together should be limited to no more than 10% EER
- essential fatty acids recommendations come under the SDTs (0.2% EER for n-3 polyunsaturated fatty acids)
proteins: 15-25% EER
Carbohydrate: 45-65% of EER, predominantly form low glycemic index CHO. Limit added sugar
AMDR disadvantage/ to be aware of for a healthy diet
AMDR does not address whether a “low CHO or a low fat” diet is healthier
Individuality should be considered - importance of nutritionists and dietitian’s
