module 2: nutrition -...

King Abdul-Aziz University

Faculty of Science

Department of Biochemistry

Prepared by: Demonstrator/ Hadeel Muhanna Alsufiani

NUTRITIONAL

BIOCHEMISTRY

BIOC 314 MODULE 2: NUTRITION

2

Nutrition Timeline

Reference: Brown, J.(2008): Nutrition Now. Fifth edition. THOMSON

WADSWORTH

1734

• scurvey recognized

1744

• first record of ice-cream in america

1816

• protein and amino acids identified

1910

• pasturized milk introduced

1913

• first vitamin discovered (vitamin A)

1929

• essential fatty acids identified

1937

• pellagra found to be due to a deficiency of niacin

1947

• vitamin B12 identified

1956

• basic 4 food groups released by USDA

1997

• RDAs expanded to DRIs

1998

• folic acid fortification begins

2006

• obesity and diabetes reccognized as global epidemics

3

Objectives:

Energy Balance and Body Weight Control

to evaluate the healthy of current body weight by calculating BMI, measuring body fat content and fat disribution pattern

to calculate the total kcal of a meal after knowning it's nutrient content

how to use calipers to measure body fat content

how to calculate the energy requirements for basal metabolism, physical activity and dietary thermogenesis and total needs

4

There are different methods that can help you evaluate the health of your current

body weight.

1) Body Mass Index (BMI):

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements and others. BMI is calculated as:

BMI= 𝑏𝑜𝑑𝑦 𝑤𝑒𝑖𝑔 ℎ𝑡 (𝑖𝑛 𝐾𝑔)

ℎ𝑒𝑖𝑔ℎ𝑡 2 (𝑖𝑛 𝑚)

Healthful Body Wieght

Methods

BMIBody

compositionFat distribution

pattern

5

BMI for adults are interpreted as follows:

BMI WEIGHT STATUS COMMENTS

< 18.5

Under weight

Associated with increased risk of health problems and death

18.5 to 24.9 Normal Healthy weight-for-height

25 to 29.9 Overweight

30 to 39.9 Obese

Increased health risk

≥40

Morbid obesity

Major health risk

Exercise (1): Calculate your BMI? What your value shows?

Adult BMIs should not be applied to children, still growing adolescents, frail older people, pregnant and lactating women and high muscular individuals. these different age groups have their unique BMI standards

(will be discussed in later)

6

2) Body Composition: Body composition is the proportions of muscle, bone, fat and other tissue that

make up a person’s total body weight. Direct measures of body composition are

impossible in living human beings. Instead, researchers assess body composition

indirectly based on the following assumption: body weight= fat + lean tissue

(including water).

Measuring body fat content is very important because sometimes people who

are classified as normal weight or underweight by BMI standards have too much

body fat because they are physically inactive. On the other hand some people

classified as overweight, but their body fat

content may actually be very low (this is

because of usage of certain medications which

makes people retain fluids)

There are many methods available to assess

the amount of body fat (or adipose tissue). One

of these methods is the skin fold thickness. It is

used to estimate total body fat content by

using calipers to measure the fat layer under

the skin.

For body fat measurement instructions and charts see appendix (B)

Exercise (2): What is your body fat measurement in millimeters? What is your body fat percentage? What your percentage means?

7

3) Fat distribution patterns: To evaluate the health of your body weight, it is also helpful to consider the way

fat is distributed throughout your body. This is because your fat distribution is

known to affect your risk for various diseases. Some people store fat in upper-

body areas whereas others stores fat lower on the body. The picture below shows

two types of fat patterning.

• a person's risk for many chronic diseases.

• also it causes problems with the metabolism of fat and carbohydrate,

leading to unhealthful changes in blood cholesterol, insulin and glucose.

apple-shaped fat paternning

(uper-body obesity)

(the typical male pattern)

• doesn't seem to significantly a person's risk for chronic disease

pear-shaped fat patterning

(lower-body fat)

(the typical female pattern)

8

To determine the type of fat patterning, flow these

steps:

1- Measure your circumference of natural waist in inches

(i.e. the narrowest part of your torso from the front)

2- Measure your hip circumference at the maximal width of the buttocks from

the side (in inches)

3- Divide the waist value by the hip value. This measurement is called “waist-to-

hip ratio”

A ratio higher than .90 (in men) and higher than .80 (in women)

An apple shaped fat distribution pattern.

9

In addition, waist circumference alone can indicate the risk for chronic

disease:

Indicates increased risk for chronic disease.

45 years old man, his waist circumference is 50 inches and his hips are 40

inches: calculate his hip-to-waist ratio?

Waist-to-hip ratio= 50

40 = 1.2

What type of fat patterning does he have?

Apple-shaped fat distribution patterning

Is he in risk for chronic disease? Why?

Yes, because he has an apple-shaped fat pattern and also his waist

circumference is above 40 inches.

EXERCISE ( 3):

- Calculate your waist-to-hip ratio?

- What type of fat patterning do you have?

- Are you at risk for chronic disease?

waist circumference > 35 inches (88 cm)

Female waist circumference > 40 inches (102 cm)

Male

10

To achieve or maintain a healthy body weight you must pay more attention to

the important concept of ENERGY BALANCE. When the energy intake (in the

form of food and beverages) equals the energy expended (through basal

metabolism and physical activity) this means energy is balanced.

𝑒𝑛𝑒𝑟𝑔𝑦 𝑖𝑛𝑡𝑎𝑘𝑒 = 𝑒𝑛𝑒𝑟𝑔𝑦 𝑒𝑥𝑝𝑒𝑛𝑑𝑖𝑡𝑢𝑟𝑒

The figure below shows how your weight changes when you change

either side of the equation.

Energy Balance

11

The figure below shows the component of energy intake and

expenditure in details

Energy intake: Energy intake is equal to the amount of energy in the food we eat each day.

This value includes all foods and beverages and expressed as kilocalories

per day (Kcal/day). The energy content of each food is comes from:

Carbohydrates

• provides 4 Kcal/g

Protein


Fat


Alcohol


12

One cup of oatmeal contains 6 gm of protein, 25 gm of carbohydrates and 2 gm

of fat. Calculate the total energy content of this oatmeal?

Kcal from protein= 6×4= 24 kcal

Kcal from carbohydrates= 25×4= 100 kcal

Kcal from fat= 2×9= 18 kcal

Total kcal for 1 cup of oatmeal= 24+100+18= 142 kcal

Exercise (4): Determine the caloric contribution of the fat, carbohydrate and protein content of the following snack foods?

Potato chips pretzels (20 chips contains: 10 g fat, (17 pieces contains: 0 g fat, 15 carbohydrates and 2 g 24 carbohydrates and 3 g Protein) protein)

Which snack is lower in total calorie? .................................. Which snack is lower in fat calories? ……………………………

13

Energy Expenditure: Energy expenditure (also known as energy output) is the energy our body

expends to maintain its basic functions and to perform all levels of

movement and activity. The body uses energy for three general purposes:

basal metabolism, thermic effect of food, energy cost of physical activity

and a fourth minor form of energy output known as thermogenesis.

1) Basal Metabolism: basal metabolic rate is expressed as BMR and it

represents the energy the body expends to maintain its

fundamental physiologic functions at rest. These

functions include respiration, beating of the heart,

maintaining body temperature, synthesis of new cells and

tissues and other functions. The majority of our energy output each day

(about 60-75%) is a result of our BMR.

To estimate the BMR for one hour:

The body weight (kg) × 1 kcal/kg of body weight/hour (in men)

The body weight (kg) × 0.9 kcal/kg of body weight/hour (in women)

To estimate the BMR for one day:

The body weight (kg) × 1 kcal/kg of body weight/hour × 24 (in men)

The body weight (kg) × 0.9 kcal/kg of body weight/hour × 24 (in women)

you can know the number of grams of nutrients and energy content of a given food by using food

composition tabels or computrized dietary analysis programs (will be discussed indetails later)

14

Assume a man weigh 79.5 kg; calculate his BMR for 24 hours?

BMR for the total day= 79.5 kg × 1 kcal/kg of body weight/hour × 24 hour =

1909 kcal/day

Exercise (5): Calculate your BMR per day?

2) The energy cost of physical activity(PA): it is the energy that is expended on

body movement and muscular work above basal levels. It

represents about 15-35% of our total energy output each

day. (i.e. It represents calorie used for total body cell

metabolism above what is needed during rest).

This Table shows the energy expenditure by usual level of activity:

Activity level % of basal metabolism calories

Inactive: sitting most of the day; less than 2 hours of moving about slowely

or standing 30%

Average: sitting most of the day; walking or standing 2 to 4 hours, but no

strenuous activity 50%

Active: physically active 4 or more hours each day; little sitting or standing;

some physically strenuous activites 75%

15

Calculate the energy cost of physical activity for preceding example if you know

that he is inactive?

The total energy cost of physical activity= BMR×30%= 1909×(0.3)= 572.7 kcal

Exersise(6): Calulate your energy cost of physical activity?

3) The Thermic Effect of Food (TEF): (also called dietary thermogenesis) is the

energy we expend as a result of processing the food we eat. A

certain amount of energy is needed to digest, absorb, transport,

metabolize and store the nutrients we eat. TEF is estimated as

10% of the sum of basal metabolic rate and usual physical

activity calories.

4)

Calculate dietary thermogenesis required for the preceding example?

Dietary thermogenesis= 10% × ( BMR + PA)= 0.1×(572.7+1909)= 248.17 kcal

Exercise(7): Calculate your dietary thermogenesis?

16

4) Thermogenesis: some additional energy is spent when a person adapt to

dramatically changed circumstances (adaptive thermogenesis). When the

body has to adapt to physical conditioning, extreme cold, starvation, trauma,

or other types of stress, it has extra work to do, building tissues and

producing the enzymes and hormones necessary to cope with the demand.

Because this component of energy expenditure is so variable and specific to

individuals, it is not included when calculating energy requirements.

There are different equations to estimate total daily need for calories. One of

these is equivalent to the sum of calories used for basal metabolism, physical

activity and dietary thermogenesis.

Calculate the estimated energy requirements for the preceding example?

Exercise(8): Calculate your total energy requirements?

Estimation of Total Energy Requirements

BMR

(1909)

PA

(572.7)

TEF (248.17

)

TOTAL CALORIE

NEED

(2729.87 kcal)

17

1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach.

Second edition. Pearson Benjamin cummings. USA.

2) Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh

edition. McGrowHill.USA.

3) Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth.

4) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition.

Thomson Wadsworth publisher.

Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh

edition. McGrowHill.USA. (chapter 7) How the number of calories in a

certain food is determined with a bomb calorimeter instrument

Thompson, J. and Manore, M. (2009): Nutrition an applied approach.

Second edition. Pearson Benjamin cummings. USA.(chapter 11)

various methods for the determination of body composition.

هكتبت العبيكاى. الطبعت األولي. تخطيط الوجباث الغذائيت: (2004)عويضت، عصام بي حسي .

. طزق أخزى لتقذيز إجوالي إحتياجاث الطاقت الكليت (الفصل التاسع)

• substract 500 kcal from your total energy requirementsif you are obese

• add 500 kcal for your total energy requirementsif you are

underweight

Refrences:

Further Reading:

18

Objectives:

Food Composition Tabels and Computerized Dietary Analysis Programms

to collect

data about

dietary intake by

using 24- hour recall

to analyze and calculate total

energy and nutrients of a diet

by using food composition tabels and computer

programms

to compare nutrient intake with standards

19

They are tables that provide information about nutrients and energy content of

foods.

They are based on average values from a number of samples analyzed in the

laboratory

It’s used to estimate the quantity of daily intake of nutrients and energy. To

achieve that; you must follow the following steps:

Food Composition Tabels

1 •Know the type and quantity of foods daily consumed

2 •Estimate of energy and nutrients found in food consumed

3•Compare nutrients intake with standards (recommended

dietary allowance)

20

Step one: There are different methods used to collect data about a person’s dietary intake.

One of the easiest methods is the 24-hour dietary recall. This method requires

individuals to remember the specific foods and drinks consumed, the methods of

preparation and the amount eaten in the past 24 hours.

Below is an example of filled 24-hour recall form for a 25 years old female:

meal Food type and description quantity

breakfast Fried egg

Brown bread (toasted) Fresh Orange juice

2 peaces 2 slices 1 cup

Snack

Apple with peal (2.75 diam)

0.5 peace

lunch

Cooked Rice Spinach Fried breast chicken

.75 cup 0.5 cup 1 peace

snack Chocolate milk shake 1 cup

dinner

Big Mac (from MacDonald’s) French fries

1 peace 20 peaces

snack Low fat yogurt with fruits o.5 cup

Use food models to aid in estimating the quantity of food

consumed

21

Exercise(1): Fill out the 24-hour recall form with your food and drinks consumed yesterday?

meal Food type and description quantity

Breakfast

Snack

Lunch

Snack

Dinner

snack

22

Step two:

After gathering information about dietary intake it can be analyzed by using food

composition tables to estimate total energy and nutrient intake or computerized

dietary programs.

To analyze the fried eggs consumed by the female(by food composition tables):

1. Look for PAGE KEY in the food composition table (Appendix A) until you

found [A-10= Eggs].

That means go to page A-10 to find where the eggs are analyzed.

(Note: if you did not found fried eggs in that page go to the next page)

2. Under cooked you will find (fried in margarine).

The values are for 1 egg and she consumed 2. Thus, you must multiply all the

values by 2.

3. Record it in the nutrient analysis form.

23

Below is an example for all foods and beverages consumed by the female:

Nutrient Analysis Form

Total

Low

fat

yogu

rt w

/fruit

French

fries

Big M

ac

Ch

oco

latmil

k shake

Fried b

reast ch

icken

Spin

ach

Co

oked

rice

Ap

ple

w/p

eal (2.75d

iam)

Oran

ge juice

(fresh

)

Bro

wn

b

read

toa

sted

Fried eggs

Nam

e

A-10

2001

A-54

5139

A-72

6901

0

A-10

2020

A-36

1505

7

A-56

5147

A-26

38013

A-14

3000

A-18

3090

A-22

42029

A-12

1950

9

Page &

co

mp

ute

r cod

e n

o.

0.5 cup

20 peace

1 peace

1 cup

1 peace

0.5 cup

0.75 cup

o.5

peace

1 cup

2 peaces

2 peaces

Qu

antity

2224.75

125

332

590

211

322

21

153.75

36

112

138

184

Energy

(kcal)

124

5.5

4

24

6

58

3 3

<0.5

2 6

12

Pro

tein

(gm)

245.75

23.5

40

47

34

1 3

33.75

9.5

26

26

<2

Carb

.

(gm)

19.25

0 4 3 3 0 2

5.75

1.5

<1

4 0

Fiber

(gm)

86.75

1.5

18

34

6 8

<1

<0.75

<0.5

<1

2

14

Total fat

(gm)

28.525

0.85

6

11

3.8

2.2

T

0.075

T t

0.6

4

Saturate

d fat

(gm)

24

23.725

0.35

11.7

1.8

3 T

0.075

T T 1

5.8

Mo

no

un

saturate

d fat

(gm)

6.475

T

1.4

0.2

1.8

T

0.075

T T

0.6

2.4

Po

lyun

satu

rated

fat (gm)

689

5 0

85

22

157

0 0 0 0 0

420

Ch

oleste

rol (gm

)

973

186

12

300

188

28

122

12

4

27

40

54

Calciu

m

(mg)

17.615

0.085

1.66

4.5

0.51

1.96

3.21

1.425

0.085

0.5

1.86

1.82

Iron

(mg)

2621

71

612

1090

161

136

63

1.5

0.5

2

29

6

188

Sod

ium

(mg)

12.2375

0.905

0.4

4.8

0.68

1.86

0.68

0.5775

0.015

0.12

1.1

1.1

Zinc

(mg)

750

12

0 34

12

472

0 2

25

<2

182

Vitam

in

A (R

AE)

439

11

22

49

8 7

131

69

2

74

20

46

Folate

(μg)

148

1 6 4 1 0 9 0 3

124

0 0

Vitam

in

C (M

G)

25

Exercise (2): Analyze your food and drinks consumed yesterday by using food composition tables?

total

Nam

e

Page &

com

pu

ter co

de

no

.

Qu

antity

Energy

(kcal)

Pro

tein

(gm)

Carb

. (gm

)

Fiber

(gm)

Total fat

(gm)

Saturate

d fat

(gm)

Mo

no

un

saturate

d fat

(gm)

26

Po

lyun

satu

rated

fat (gm)

Ch

oleste

rol (gm

)

Calciu

m

(mg)

Iron

(m

g)

Sod

ium

(m

g)

Zinc

(mg)

Vitam

in

A (R

AE)

Folate

(μ

g)

Vitam

in

C (M

G)

Also you can analyze your foods by using computerized dietary analysis

programs.

27

Step Three:

Now compare nutrient intake with standards such as recommended dietary

allowance (RDA) which reflects the average daily amount of nutrient considered

adequate to meet the needs of most healthy people.

If there is insufficient evidence to determine DRA, an adequate intake (AI) is

set. AI are more tentative than RDA, but both may be used as for nutrient

intake.

Appendix C contains recommended Dietary Allowances (RDA) and adequate

intakes tables. These tables are divided according to different age groups.

• if the person intake was from(70-200%) of dtandards

• the person meet the needs for 1 day

• if the intake was < 70% of standards

• there is deficiency of requaired nutrient

• if the intake was > 200% of standards

• there is over consumption of required nutrient

28

Compare the nutrient intake for the preceding example?

energy Pro. Carb. Fibe

r Ca iron Na zinc Vit.A

Folate

Vit.C

Nutrie-nt

intake 2224.7 124 245.7 19.2 973 17.61 2621

12.23

750 439 148

Standa-rds

(RDA OR AI)

2403 46 130 25 1000 18 1500 8 700 400 75

% (

𝒊𝒏𝒕𝒂𝒌𝒆

𝒔𝒕𝒂𝒏𝒅𝒂𝒓𝒅

×100)

92.58%

269.5%

189.0%

77% 97.3

% 98.06

% 174.7

% 152.97%

107.14%

109.75%

197.33%

Evaluat-ion

Adequ-ate

intake

More than requi-red

Adequate intake

Comm-ent

This female should lower her protein intake

Exercise(3): Evaluate your nutrients intake?

energy Pro. Carb. Fiber Ca iron Na zinc Vit.A Folate Vit.C

Nutrie-nt

intake

Standa-rds

(RDA OR AI)

29

%

Evaluat-ion

Comm-ent


.هكتبت العبيكاى. الطبعت األولي. تخطيط الوجباث الغذائيت: (2004)عويضت، عصام بي حسي (2

الطبعت األولي. دار الٌيل للٌشز. تقيين الحالت الغذائيت: (2001)عبذالقادر، هٌي خليل (3

4) Mahan, L., Escott-Stump, S. (2004): Food, Nutrition and Diet Therapy. 11th

edition. SAUNDERS.

otherالٌاشز دار الوذًي بجذة . الطبعت األولي. تقيين الحالت الغذائيت: (2004)الوذًي، خالذ علي

dietary intake methods.

Refrences:

Further Reading:

30

Healthy diet

It is a diet that provides the proper combination of energy and nutrients. It

requires only some simple planning and doesn’t have to mean deprivation and

misery. The BEST PLAN consists of learning the six basic diet-planning principles

and the three tools (dietary guidelines, food labels and My pyramid).

Planning a Healthy Diet

PrinciplesAdequacy

Balance

Energy Control

Nutrient Density

Moderation

Variety

ToolsDietary guidlines

Food labeling

My Pyramide

34

Objectives:

1. Adequacy: Adequate diet means that the diet provides sufficient energy and enough of all the

nutrients to meet the needs of healthy people. Sufficient energy intake will

maintain healthy body weight. For nutrients, sufficiency corresponds to intakes

that are in line with recommended intake levels represented by the RDA or AI.

A diet may be inadequate if for example people eat plenty of breads,

meats, fruits and dairy products but do not eat enough vegetables. Thus, their

intake of many of the important nutrients found in vegetables (such as fiber, beta-

carotene, and potassium) is likely to be inadequate.

2. Balance: Balance diet involves consuming enough- but not too much- of each

type of food. That means not over consuming any single type of

food.

Diet Planning Principles

to know what does each principle mean

1to know how to apply these principles in planning a healthy diet

2to evaluate the nuteient density of foods

3

35

3. Energy control: Means management of food energy intake

Energy density: is a comparison of the calorie (Kcal) content of a food with the

weight of the food.

to balance

your diet

1 way

select foods from the

Each day

• grains

• vegetabels

• fruits

• milk

• meat and beans

5 food groups

balance in the diet helps to ensure adequacy

the key to energy control

is to select foods

low in energy density

ener

gy-d

ense

foo

ds

• high in calories but weighs very little low

en

ergy

-d

ense

fo

od

s

• has few calories but weighs alot

Remember energy balance

36

4. Nutrient density: The nutrient density of a food is a characteristic used to determine its nutritional

quality. It is a measure of the nutrients a food provides relative to the energy it

provides. The more nutrients and the less energy, the higher the nutrient density.

1.5 ounce cheddar 1 cup fat- free milk:

Cheese: 316 mg calcium

303 mg calcium 91 Kcal

169.5 kcal nutrient density=

Nutrient density= 1.79 3.47

fat free is twice as

Calcium dense as cheddar cheese

5. Moderation: Foods rich in fat and sugar provide enjoyment and energy but relatively few

nutrients. In addition, they promote weight gain when eaten in excess. A person

practicing moderation would eat such foods only on occasions and would regularly

To evaluate the nutrient density of foods:

nutrinent content (mg) ÷ calorie content (Kcal)

the more mg/Kcal, the more nutrient density

nutrient density promotes adequecy and calories control

*Both are excellent choices for adequacy’s sake alone.

* But to achieve adequacy while controlling k cal, the fat-

free milk is the better choice

37

select foods low in fat and sugar, a practice that automatically improves nutrient

density.

Returning to the previous example of cheddar cheese and fat-free milk, the fat-

free milk not only offers the same amount of calcium for less energy, but it

contains far less fat than the cheese.

6. Variety: Variety in your diet means choosing a number of different foods within any given

food group rather than eating the “same old thing” day after day.

A variety of foods is best because no one food meets all your nutrient needs.

Strawberry and apricots both are from the fruit group but

moderation contributes to adequecy, balance and energy control

• rich in vitamin C • rich in vitamin A

38

A variety makes meals more interesting and help ensure that a diet contains

sufficient nutrients. As the adage goes: variety is the spice of life

1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach. Second

edition. Pearson Benjamin cummings. USA.

2) Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.

McGrowHill.USA.


4) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition.

Thomson Wadsworth publisher.

Refrences:

39

Dietary Guidelines for Americans 2005: The USDA and U.S. department of health and human

services (DHNS) have published dietary guidelines for

Americans since 1980 to aid diet planning. The latest

version of the dietary guidelines was published in 2005

and it identifies both food choices and physical activity

habits that can help reduce our risk for chronic diseases.

They are grouped into nine group topic.

Adequate nutrients within energy needs

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups; limit intakes of saturated and trans fats, cholesterol, added sugars, salt, and alcohol

Meet recommended intakes within energy needs by adopting a balanced eating pattern

Diatry Guidlines

objectives:

• to know the nine group topic in the guidlines

• to know the how to apply it in planning a healthy diet

40

Weight management

To maintain body weight in a healthy range, balanced calories from foods and beverages with calories expended

To prevent gradual weight gain over time, make small decreases in food and beverages calories and increase physical activity.

Physical activity

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight

Achieve physical fitness by including cardiovascular conditioning, stretch exercises for flexibility, and resistance exercise or calisthenics for muscle strength and endurance.

Food groups to Encourage

Consume a sufficient amount of fruits, vegetables, milk and milk products, and whole grains while staying within energy needs.

Select a variety of fruits each day, include vegetables from five subgroups (dark green, orange, legumes, starchy vegetables and other vegetables) several times a week. Make at least half of the grain selections whole grains. Select fat-free or low-fat products.

Fats

Keep saturated fat, trans fat, and cholesterol consumption low-less than 10% of calories fromm saturated and trans fats and less than 300 mg of cholesterol per day

Keep total fat intake between 20 to 35% of calories, mostly from foods that provide unsaturated fats, such as fish, nuts, olives and vegetable oils.

Select and prepare foods that are lean, low fat, or fat-free

carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains often

Choose and prepare foods and beverages with little added sugars

41

Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

Sodium and potassium

Choose and prepare foods with less salt (less than 2300 mg sodium or approximately 1 tea spoon salt). At the same time, consume potassium-rich foods, such as fruits and vegetabels

Alcoholic beverages

Those who choose to drink alcoholic beverages should do so sensibly and in moderation.

Some individual should not consume alcoholic beverages.

Food safety

To avoid microbial food borne illness, keep foods safe: clean hands, food contact surfaces, and fruits and vegetables; separate raw, cooked, and ready-to-eat foods; cook foods to a safe internal temperature; chill perishable food promptly; and defrost food properly…

These dietary guidelines are not difficult to implement. The table below

shows recommended diet changes based on the dietary guidelines.

42

1. www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGPolicyDocument.pdf -

2. Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.

McGrowHill.USA.

3. Sizer, F., and Whitney, E.(2006): Nutrition Concepts and controversies.10th

edition.THOMSON WADSWORTH

Refrences:

43

Objectives:

An essential step in designing and following a healthful diet is to learn how to

read food label.

Components on food label:

Five primary components of information must be included on food labels (See the

figure below):

1. A statement of identify:

The common name of the product or an appropriate identification of the food

product must be prominently displayed on the label. This information tells us

very clearly what the product is.

2. The net content of the package:

The quantity of the food product in the entire package must accurately describe.

Information may be listed as weight (e.g., grams), value (e.g. fluid ounces), or

numerical count (e.g., 4 each)

Food Label

to learn the five components

induced on food labels

how to read and use the nutrition

facts panel

to compare products according

to label information

to determine the nutritonal value of

foods

to apply the nutriton facts

labels to your daily food choices

44

3. Ingredient list:

The ingredients must be listed by their common name, in descending order by

weight. This means that the first product listed in the ingredient list is the

predominant in that food.

45

This information can be very useful when you are looking for foods that are

lower in fat or sugars, or when you are attempting to identify foods that

contain whole-grain flour instead of processed wheat flour.

The ingredient list must also clearly state the presence of any of eight

common food allergens, including peanuts, tree nuts, milk, wheat, eggs, soy,

fish and shellfish.

Which of these two products are more nutritious?

Ingredient: “sugar, citric ingredient:”water, tomato

Acid, natural flavors……” concentrate, concentrated

Juices of carrots, celery…”

Ingredient: “sugar, apples, ingredient: “apples, water”

Water”

4. The name and address of the food manufacturer, packager or

distributor:

This information can be used if you want to find out more detailed information

about a food product.

5. Nutrition information:

The nutrition facts panel contains the nutrition information required

by the FDA. This panel is the primary tool to assist you in choosing

more healthful foods.

46

Nutrition facts panel: The information in the main or top section (see #1-4 and #6 on the sample nutrition

label below), can vary with each food product; it contains product-specific

information (serving size, calories, and nutrient information).the bottom part (see #5

on the sample label below) contains a footnote with daily values (DVs) for 2,000 and

2,500 calories diets. This footnote provides recommended dietary information for

important nutrients, including fats, sodium and fiber. The foot note is found only on

larger packages and does not change from product to product.

47

1. The serving size:

The first place to start when you look at the nutrition

Facts Label is the serving size.

Serving sizes are standardizes to make it easier to compare similar foods.

They are provided in familiar units, such as cups or peaces, followed by the metric

amount, e.g., the number of grams.

Pay attention to the serving size, especially how many servings there are in the

food package.

Then, ask your self, “how many servings am I consuming”? (e.g. 0.5 serving, 1

serving or more)

In the sample label, if you consume the whole package that means how many

servings did you consume?

2 servings (228 g ×2= 456 g)

2. Calories ( and calories from fat):

Calories provide a measure of how much

energy you get from a serving of this food.

It can help you manage your weight (i.e. gain, lose or maintain).

In the preceding example, there are 250 calories in 1 serving of the macaroni and

cheese. How many calories you will get if you consume 114 g?

114g = 0.5 serving= 125 calories ( 55 from fat).

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3 and 4. The nutrients:

It shows you some key nutrients that impact on your health and separates then into

two main groups:

If you consume 0.5 serving how many grams of fat, Trans fat, and cholesterol you will

be provided?

6 Gm fat, 1.5 g saturated fat, 1.5 g is Trans fat and 15 g cholesterol.

5. The percent daily value (%DV):

The daily values reflect dietary recommendations for nutrients and dietary

components that have important relationships with health. The “%Daily Value” column

on a label provides a ballpark estimate of how individual foods contribute to the total

diet. It compares key nutrients in a serving of food with the daily goals of a person

consuming 2000 kcalories.

Even if you do not consume 2000 calories each day, you can still use the %

DV to figure out whether a food is high or low in a given nutrient.

the nutrients

limit these nutrients

eating too much fat, trans fat,

cholesterol, or sodium may

increase your risk of certain chronic

diseases

get enough of these

eating enough of these nutrients

can improve your health and reduce the risk of some

diseases and conditions

< 5% DV of a nutrient

• low in that nutrient

10-19% DV of anutrient

• Good source

> 20%DV of a nutrient

• high in that nutreinet

49

In the preceding example, 12 grams of fat constitutes 18%

of an individual’s total daily recommended of fat intake. (

18%DV means it is not high in fat but 36% means high in fat)

* 470 mg of sodium constitutes…………. Of total daily

recommended of sodium intake.

* 60 mg of cholesterol constitutes………….. Of total daily

recommended of cholesterol intake

6. Food note (or the lower part of panel):

Includes a foot note that must be present on all food

labels. This footnote tells you that the %DV are based on

a 2000 calories diet and that your needs may be higher

or lower based on your caloric needs. The reminder of

the footnote includes a table with values that illustrate

the deference’s in recommendation between a 2000

calorie and 2500 calorie diet.

Someone eating 2000 calories diet should strive to eat less than 65 gm of fat per day,

whereas a person eating 2500 calories should eat less than 80 gm of fat per day.

Nutrient-Claims:

Have you noticed phrases such as “good source

of fiber” on a box of a cereal or “rich in calcium” on a package of cheese?

These and other nutrient claims may be used on labels as long as they meet FDA

definitions. See the table below for these definitions.

Nutrient claim is a statement that

characterize the quantity of a nutrient

in a food

51

Health claims:

On approval by FDA, foods or food components with scientifically

Agreed –upon benefits to disease prevention can be labeled with a

Health claims. The table below shows U.S. food and drug

Administration-approved health claims on label.

Health claims are

statements that

characterize the

relationship between

a nutrient or other

substance in a food

and a disease or

health-related

condition

52

Exercise(1): Rate the nutrition value of these 2 cereals by completing the table below using the information from the nutrition facts panel.

Whole-grain cereal Health granola cereal

Provides…………….calories/serving

Contributes……………calories from fat ( or ……..% of the %DV)

Each serving also provides………mg of Na (or ……….% of the %DV), …….gm of dietary fiber ( or ……….% of the %DV), and …… gm of sugars.

Provides…………….calories/serving

Contributes……………calories from fat ( or ……..% of the %DV)

Each serving also provides………mg of Na (or ……….% of the %DV), …….gm of dietary fiber ( or ……….% of the %DV), and …… gm of sugars.

*which cereal provides the better nutritional value?

exercise (2): these pretzels are low in sodium

o True o false

53

Exercise(4): If you love desserts but you’re concerned about your calorie intake; which of these is lower in calories: Half the container of the whole container of low fat Low fat blueberry frozen yogurt cherry yogurt

Exercise(3): Below are two kinds of milk. One is “reduced fat”, the other is “non-fat” milk. Which one has more calcium? Which has more calories and saturated fats?

Reduced fat Non- fat

54

1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach. Second edition.

Pearson Benjamin cummings. USA.

2) www.cfsan.fda.gov

3) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition. Thomson

Wadsworth publisher.

To read about:

- Enriched or fortified food labeling - food additives on the label

- Dietary supplements labeling - structure-function claims

- irradiated foods labeling - organic foods labeling

Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth : (unit 4)

References:

Further Reading:

Exercise(5): Assume you are trying to eat foods with more fiber and potassium. Decide which food is a more nutritious choice?

55

Objectives:

The U.S. department of Agriculture (USDA) food guide pyramid is another tool that

can guide you in designing a healthful diet. It was created to provide a conceptual

framework for the types and amounts of foods that make up a healthful diet.

The USDA simplified the nutrition recommendation by the mid-1950 s to a four food

group plan: milk group, meat group, fruit and vegetables group and bread and cereal

group.

In 1992 this plan was illustrated using a pyramid (i.e., food

guide pyramid)

In April 2005, USDA unveiled their latest food guide plan, My

Pyramid. Replaces the food guide pyramid and provides a

more individualized approach to improving diet and lifestyle

than previous food guides.

It goals is to provide advice that will help us live longer,

better, and healthier lives.

My Pyramid

to learn about MyPyramid in

details

to apply MyPyramid in diet planning

to know your recommended no. of servings from each food group according

to your EER

how to translate your recommendations into food

examples

how to distribute food examples into

meals

56

The My Pyramid symbol represents the recommended proportion of foods from each

food group to create a healthy diet. Physical activity is a new element in the pyramid.

My Pyramid is designed to illustrate personalization, gradual improvement, activity,

variety, proportionality, and moderation. These concepts are explained in the figure

below.

The Anatomy of MyPyramid

57

The consumer messages below have been developed by the USDA to help you navigate

My Pyramid and to aid you in your diet planning.

Consumer Messages

58

To put My Pyramid into action:

step one:

You need to estimate your calorie needs (see chapter 1).

Exercise(1): Write your estimated energy requirements

step two:

Now use the table to discover how that calorie allowance corresponds to the

recommended number of servings from each food group.

Putting My Pyramid into Action

59

A 19 years old girl, her calorie needs is 1600 calorie, what are her daily amounts of

food from each group?

calorie fruits vegetables grains Meat & beans

milk oils

1600 1.5

cups 2 cups 5 oz.eq 5 oz.eq 3 cups 5 tsp

Exercise (2): Fill the table with your recommendations

calorie fruits vegetables grains Meat & beans

milk oils

Step Three:

Translate the recommendations into food examples by using the table below

Food group Amount that counts as 1 ounce equivalent or 1 cup

Grains 1 regular slice bread, 0.5 regular hamburger bun, 1 small biscuits, 5 whole wheat or 7 refined grains

crackers, 1 small muffins, 0.5 C cooked oatmeal, 1 large pancake or 2 small, 3 C popcorn, 1 C cornflakes, 0.5 C

cooked rice or pasta, 1 small flour tortilla.

60

Vegetables

1 C of row or cooked vegetables such as (broccoli, kale, carrots, spinach, pumpkin, beans, peas, lentil, soy beans, okra, tofu, corn, mashed potato, cabbage, celery, raw cucumber, green or red peppers, mushrooms, onions, tomato) 1 medium boiled or baked potato, 20 medium to long strips French fries, 2 cups of row leafy greens (such as spinach, lettuce), 1 C vegetable juice.

Fruits

1 small or 0.5 large apple, 2 small banana, 1C cantaloupe, 32 Peaces grapes, 1 medium grapefruit, 1 large orange, 1 large peach, 1 medium pear, 1 C pineapple or watermelon, plum, 8 large strawberries, 1 C mixed fruit (fruit cocktail), 0.5 C dried fruit (raisins, prunes, apricots, etc.), 1 C fruit juice

Milk 1 C milk or yogurt, 45 gm cheese (cheddar, mozzarella, Swiss, parmesan, etc..), 0.5 C ricotta cheese, 2C cottage cheese. 1 C pudding made with milk, 3 scopes ice-cream.

Meats & beans

30 gm (lean beef, chicken without skin, turkey, fish), 1 egg, 15 gm of nuts (12 peace almonds, 24 pistachios, 7 walnuts halves), 1 table spoon of peanut butter, 0.25 cup cooked beans or peas. Chicken breast= 90 gm 1 C lentil soup= 60 gm

61

Oils

1 tsp vegetables oils (such as canola, corn, olive, peanut, soybean and sun flower), mayonnaise, salad dressing

Below are food choices for the preceding example.

Food group Amount of food Amount according

to My Pyramid

grains

2 slices brown toast bread 1 cup whole-bran cornflakes

0.5 cup cooked rice 1 slice of white bread

2 oz. 1 cup 1 cup 1 oz.

vegetables 0.5 cup cooked spinach

0.5 cup carrot juice 0.5 cup lentil soup

0.5 cup 0.5 cup 1 cup

fruits 1 small banana

0.5 cup fruit cocktail 0.5 large orange

0.5 cup 0.5 cup 0.5 cup

milk 1 cup low-fat milk

1 cup low-fat yogurt 1 cup pudding made with milk

1 cup 1 cup 1 cup

Meat &beans 45 gm lean beef

90 gm breast chicken 0.5 table spoon peanut butter

1.5 3

0.5

oils 5 tsp canola oil used during cooking 5 tsp

Beans and peas can be counted either as vegetables or in the meat group.

Generally, individuals who regularly eat meat, would count beans and peas in

the vegetable group. Individuals who seldom eat meat would count some of

the dry beans and peas in the meat group.

62

Exercise (3): Fill the table below with your food choices

Food group Amount of food Amount according

to My Pyramid

grains

vegetables

fruits

milk

Meat &beans

oils

Step Four:

Distribute food examples into meals

63

Below is sample menu for the preceding example

Meal Food group

Breakfast: 1 C whole-bran corn flakes

1C low-fat milk 1 small banana

Grains Milk fruits

Snack: 0.5 C carrot juice

vegetables

Lunch: 0.5 C cooked spinach

0.5 c cooked rice 45 gm of lean beef

0.5 C lentil soup 1 C pudding

Vegetables

Grains Meat

Vegetables milk

Snack: 0.5 table spoon peanut butter

1 slice white bread

Meat grain

Lunch: Chicken sandwich (2slices brown bread and 90 gm

chicken breast) 0.5 C Fruit cocktail 0.5 large orange

Meat &grain

Fruit fruit

Late-night snack: 1 C low-fat yogurt

milk

64

Exercise(4): Distribute your food examples into meals?

Meal Food group

Breakfast:

Snack:

Lunch:

Snack:

Lunch:

Late-night snack:

1. www.mypyramid.gov

2. Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.

McGrowHill.USA.

References:

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http://www.mypyramid.gov/

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