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  • Produced by the Nutrition & Dietetic Team, GCU Page 1

    Know your nutrients

    September

    2016

    A Workbook on nutrient requirements, food sources and metabolism

  • 2 Produced by Nutrition & Dietetic Team, Glasgow Caledonian University. Updated 2016

    Know your nutrients

    A thorough knowledge of basic nutritional science will prepare you well

    for your studies in the more advanced topics in nutrition. Appropriate

    nutrition is fundamental to the normal functioning of the human body

    from molecular level to overall health in general.

    You should attempt to complete this book as a means of ensuring that you

    have a good basic knowledge of nutritional science.

    Undergraduates: You should work towards completing this information

    over the course of your first 2 years using one of the basic textbooks

    below in conjunction with information provided in your modules. You

    should supplement your notes with self-study information which you

    should reference (in case you want to revisit!) in Harvard format, as

    indicated below.

    Postgraduates: You should attempt to complete the information on each

    nutrient using one of the basic text books below. Some information will

    also be provided within some of the modules you cover.

    This should be supplemented by self study from appropriate books and

    journals. Try to start this as soon as you can (during induction week if

    you can) and slowly work your way through the work book.

    Whenever you refer to a textbook or journal in order to define a term or

    to gather information, write out the reference in full. These can be noted

    in the page for references within this workbook. Rather than writing each

    reference out in full every time you use it, number each new reference on

    the reference page and use this to indicate your source. Text books to

    help you are as follows:

    1. For defining terms and Dietary Reference Values

    Barasi ME (2013): Human Nutrition –A health Perspective (2nd Edition). Arnold

    Department of Health (1991) : Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. London HMSO

    2. For more detailed nutritional science on nutrients

  • 3 Produced by Nutrition & Dietetic Team, Glasgow Caledonian University. Updated 2016

    Whitney EN & Rolfes SR (2012):Understanding Nutrition (13th edition) Brooks Cole {NOTE THIS IS AN AMERICAN PUBLICATION AND SO

    REFERENCE VALUES FOR NUTRIENTS ARE DIFFERENT FROM UK

    DRV}

    Geissler, CA and Powers, HJ editors (2011) Human Nutrition (12th

    edition), Elsevier Ltd., UK.

    (Good overview textbook) ISBN 0443073562

    3. Professional websites which have information on nutrients

    The Nutrition Society: http://www.nutritionsociety.org/

    British Nutrition Foundation: www.nutrition.org.uk

    Food Standards Agency: www.food.gov.uk

    Scientific Advisory Committee on Nutrition (SACN): www.sacn.gov.uk

    British Dietetic Association: www.bda.uk.com

    http://www.nutritionsociety.org/ http://www.nutrition.org.uk/ http://www.food.gov.uk/ http://www.sacn.gov.uk/ http://www.bda.uk.com/

  • 4 Produced by Nutrition & Dietetic Team, Glasgow Caledonian University. Updated 2016

    Contents Know your nutrients ............................................................................................. 2

    Defining terms ....................................................................................................... 6

    Conversion factors and abbreviations: ............................................................ 8

    Exercises: ........................................................................................................... 8

    Energy ...................................................................................................................... 9

    Exercises ........................................................................................................... 10

    Anthropometry ..................................................................................................... 12

    Macronutrients ..................................................................................................... 13

    Carbohydrate ........................................................................................................ 14

    Protein .................................................................................................................... 15

    Fat ........................................................................................................................... 17

    Exercises: .......................................................................................................... 18

    Water ..................................................................................................................... 19

    Label reading; ...................................................................................................... 20

    Alcohol ................................................................................................................... 20

    References ............................................................................................................ 21

    Nutrient: Vitamin A ............................................................................................ 24

    Nutrient: Vitamin D ............................................................................................ 26

    Nutrient: Vitamin E ............................................................................................ 28

    Nutrient: Vitamin K ............................................................................................ 30

    Nutrient: Vitamin C ............................................................................................ 32

    Nutrient: Vitamin B1 .......................................................................................... 34

    Nutrient: Vitamin B2 .......................................................................................... 36

    Nutrient: Niacin .................................................................................................. 38

    Nutrient: Vitamin B6 .......................................................................................... 40

    Nutrient: Vitamin B12 ........................................................................................ 42

    Nutrient: Folate .................................................................................................. 44

    Nutrient: Biotin ................................................................................................... 46

    Nutrient: Pantothenic Acid .............................................................................. 48

    Nutrient: Calcium ................................................................................................ 50

    Nutrient: Phosphorus ......................................................................................... 52

    Nutrient: Sodium ................................................................................................ 54

    Nutrient: Potassium ........................................................................................... 56

    Nutrient: Chloride .............................................................................................. 58

    Nutrient: Magnesium .......................................................................................... 59

    Nutrient: Sulphur ............................................................................................... 60

    Nutrient: Iron ...................................................................................................... 61

    Nutrient: Zinc ...................................................................................................... 62

    Nutrient: Chromium ............................................................................................ 63

    Nutrient: Selenium ............................................................................................. 64

    Nutrient: Fluoride............................................................................................... 65

    Nutrient: Molybdenum ....................................................................................... 66

  • 5 Produced by Nutrition & Dietetic Team, Glasgow Caledonian University. Updated 2016

    Nutrient: Copper ................................................................................................. 67

    Nutrient: Manganese.......................................................................................... 68

    SACN 2011 Update for Estimation of Energy Requirements………………….71

    GUIDANCE NOTES: Eatwell Guide…………………………………………………………….76

  • 6 Produced by Nutrition & Dietetic Team, Glasgow Caledonian University. Updated 2016

    Defining terms

    Distinguish between the roles of the following scientists:

    Food scientist

    Human Biologist

    Dietitian

    Nutritionist

    Define the term Nutritional Science:

    Define the following terms:

    (You will find the information for most of the following in

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