personal nutrition course

8/20/2019 Personal nutrition course

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Contents1. Lesson 1 – What is nutrition?...........................................................................1

1. Lesson 2 – Food composition – The essential nutrients....................................2

2. Lesson 3 Healthy eating guidelines..................................................................63. Lesson !nderstanding "eight loss and #ad diets..........................................$

%. Lesson % – &eha'iour change and ()*+T goals...............................................,

6. Lesson 6 – -ating to optimie your energy.....................................................1/

$. Lesson $ (ports0 nutrition and eercise.........................................................12

,. Lesson , – !nderstanding #ood laelling and nutritional claims.....................1

. Lesson – The secret to "eight loss4 *nthropometric measurements andestimating -nergy re5uirements.......................................................................... 1$

1/. Lesson 1/ – Fast #ood and special diets......................................................21

1. Lesson 1 – What is nutrition?utrition is the inta7e o# #ood0 considered in relation to the ody8s dietary needs9WH:; – process o# nourishing our odies

)alnutrition4

!ndernutrition < * lac7 o# the necessary energy0 protein or micronutrientsre5uired y the ody #or good health

&olesti

< *naemea – iron de=ciencyy0 cant ma7e enough lood cellso )ost at ris74 in#ants0 menstruating "omen0 pregnang "omen0

'egetarians0 diets lac7ing in 'itamin c 9helps asor iron;0 people"ith malasorption o# pathological lood loss

o (ymptoms – reathlessness0 pallor0 tachycardia 9rapid hearteat;0

diiness0 #atigue

:'ernutrition4

&olesti

< :esity – most common nutritional disorder< Type 2 diaetes< Cardio'ascular disease

a>del>e dra'e – meico0 usa0 syria

@iaetes4 a chronic disease that occurs "hen the pancreas does not produceanyAenough insulin or "hen the ody can not use the insulin that it produces


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@iaetes de'elps "hen glucose cant enter the ody8s cells to e used as a#uel. This happens ecause either4

o There is no 7ey 9insulin; to unloc7 the door to the cells – Type 1diaetes

o :r the 7ey 9insulin; is unale to unloc7 the door properly and or <

Type 2 diaetes 9/B o# all diaetical cases;o The 7ey is there ut the loc7 doesnt "or7 properly – Type 2 diaetes

9/B o# all diaetical cases; (ymptoms o# diaetes4 #re5uent urination0 ecessi'e thirst0

etreme hunger0 uneplained "eight loss0 etreme tiredness0irritaility0 lurred 'ision0 slo" healing cuts and ruises

Cardio'ascular disease – a group o# disorders o# the heart and lood'essels – numer 1 7iller gloally 9then cancer0 other C@s0 C:@ –respiratory disease0 diaetes o# all C@s;

o

(ymptoms – heart attac7 or stro7eo +is7s #actors4 unhealthy diet0 lac7 o# physical acti'ity0 toacco use0

harm#ul use o# alcohol0 geneticso !nhealthy diet D sedentary li#estyle E raised lood pressure0 raised

lood glucose0 raised lood lipids0 o'er"eight0 oesity


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rotein re5uirements4 /.$% gA7g per day0 1/


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Carohydrates – the principal source o# energy in most human diets0 +@* 3%


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o (trong ones and teetho Helps asor calciumo (ources4 oily =sh0 meat 9particularly li'er;0 eggs and dairy

products0 #orti=ed #ood0 sunlighto @e=ciency4 +ic7ets0 osteomalacria0 osteoporosis

o Toicity4 +enal and cardio'ascular toicity

Gitamin -

o *ntioidant4 rotectso (ources4 Gegetale oil 9soyean0 corn0 cottonseed0 saMo"er;.

Fruits and 'egetales0 grains0 nuts0 seeds and #orti=ed cereals0

meato @e=ciency4 !sually in premature in#ants or conditions "here #at is

malasored or in diets "here #at is restricted. ncreased ris7 o#

CG@ and some cancerso

Toicity4 Lo" toicity ris7 #rom #odo

Gitamin J

o &lood clotting0 promoting one health0 and helping to produce

proteins #or lood0 ones and 7idneyso (ources4 Nreen0 lea#y


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)inerals

a Calcium – uild and maintain strong ones and teeth0 lood clotting.

Transmission o# ner'e impulses and regulation o# heart8s rhytmo +e5uierments – highest during periods o# gro"th e.g. in#ancy and

adolescenceo 1 g per dayo (ources4 mil7 and dairy0 cereals0 =sh "ith so#t ones0 pulses and

nuts0 dar7 green lea#yo Gitamin @ aids asorptiono @e=ciency – stunted gro"rth and #ailure to achie'e pea7 one

mass


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Sapanese in'erse pyramid – %oints0 re'erse or pre'entdiaetes

< Nlycogen is stored in muscles and li'er


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< Nlucose – used as energy


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late – %/B #ruit and 'egs0 2%B starch0 2%B proteinA person will always need to consciously count calories when trying to lose weight? – FALSE

Food diaries are only effective if carried out in detail - FALSE

%. Lesson % – &eha'iour change and ()*+T goals

C&T – cogniti'e eha'ioral therapy

Factors inuencing #ood choice4

< &iological – hunger0 satiety0 taste< -conomic – #ood cost and income< hysical – access0 education0 time0 s7ills< (ocial – social class0 cultural inuences< sychological – mood0 stress0 guilt< ndi'idual – attitudes0 elie#s0 7no"ledge

Why cant "e change our eha'iours?< Haits – ho" to change haits? < (trong moti'ation to change

< )i up your routine< )a7e haits healthier< )a7e small changes< Gie" hait changing "ith satis#action< Wait 1% minutes e#ore eating< -at e'erything at 7itchen tale< *llo" time to #orm ne" haits – 21 days

C&T < Helps #acilitate change0 achie'e goals0 all aspects o# diet li#estyle0change thought process< Tal7ing therapy< Helps to manage thoughts< Helps to create a more help#ul and realistic "ay o# thin7ing< nterlin7ing o# your thoughts0 eha'iours and emotions

ho" does C&T "or7? – ma7e sense o# o'er"helming prolemsinterconnected – thoughts0 #eelings0 physical sensations0 actionsCycle4 (ituation 9criticied at "or7;


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re


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< @rains energy0 depressant0 high in calories0 lo"ers lood sugars0 3rd

iggesr ris7 #actor #or disease< *Iects e'ery part o# ody – cancer0 diaetes0 inter#eres "ith sleep0

dehydration0 hypertension – stro7e or heart attac70 pancreatitis0 li'er

damage0 rain – depression and aniety0 #ertility – aIects menstrual

cycle in "omen and sperm

(tep %4 CaIeine

< )ildly addicti'e stimulant #ound naturally in cocoa0 tea and coIee< *dded to energy drin7s0 soda and some medication< &ene=ts4 oost energy le'els0 alle'iate #atigue0 increase concentration

and #ocus< (a#e consumption4 up to //mg A day considered sa#e limit #or adults0

pregnant "oman K2//mg A day0 children and adolescents 1//mg A day

or less0 shoudld a'oid< Too much caIeine0 ao'e %//mg – insomnia0 ner'ousness0 restlessness0

irritaility0 stomach upset0 #ast hearteat0 muscle tremors< CoIee – 2//ml re"ed appro 11/mg0 2//ml instant ,/mg – moderate

coIee inta7e not associated "ith increased ris7 o# disease0 may protect

against type 2 diaetes0 par7insons disease0 li'er cancer and li'er

cirrhosis0 can stimulate L@L cholesterol< +est4 red ull 2%/ml ,/mg0 co7e %//ml ,mg0 dar7 chocolate %g

31mg0 green tea 23%ml 2


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o Wheatgrass – protects against inammation0 uilds red lood

cells and impro'es circulation – "ea7 e'idenceo &eetroot – reduce lood pressure – good e'idence

(tep 4 Net ade5uate sleep

< &ene=ts o# sleep4 oosts energy le'els0 oosts immunity0 helps to slimdo"n0 can help to oost your mental "elleing0 may pre'ent type 2

diaetes and "ard oI heart disease0 may increase #ertility< *im #or , hours a night

What is the biggest source of salt in the diet? – Processed food

Sources: 75% processed and prepared foods, 12% aded from natural sources, 6% added while eating,

5% added while cooking

$. Lesson $ < (ports0 nutrition and eercise&ene=ts o# eercise4 impro'es lood cholesterol 9lo"ers ad0 impro'es good;

&)+ – &asal metaolic rate

)ental ene=ts o# eercise – relie'es stress0 impro'es mood0 con=dence andsel#esteem0 sleep0 treats mild depression0 decreases ris7 o# dementia and*lheimer8s disease

*cti'ity recommendations4

*dults 1,


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Tips to increase physical acti'ity4

< )a7e eercise #un 9listen to music0 play a sport you lo'e0 do something youlo'e0 get outdoors0 "al7 your dog0 eercise "ith a #riend0 challengeyoursel# to competitions;

< )o'e more e'ery day 9ta7e the stairs instead o# li#t0 get oI the us 1 or 2stops earlier0 dance to ur #a'orite song0 "al7 or cycle to "or7;

(ports nutrition

Cars< %/


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<

< ost training protein – /.2 gA7g ody"eight – research suggests protein

a#ter "or7out is etremely ene=cial< ot enough protein4 decrease in muscle mass0 longer reco'ery time0

depressed immune system< Too much protein4 increased ecretion o# calcium in the urine0 increased

protein as #uel0 "eight gain0 high #at diet0 replaces other #oods in the diet0no e'idence that 2g protein A 7g ody"eight is ene=cial

Fluid inta7e4

< (tay hydrated to pre'ent4 #atigue0 impaired per#omance< @rin7 3//


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amino acids – ought indi'idually or in comination "ith other rgogenic aids suchas Creatine

< Claim to stimulate gro"th hormone and inhiit the rea7do"n o# muscle< Vet to sho" any per#omance enhancements< ot recommended

< Large doses 3/g per day may negati'ely aIect athletic per#omance< rotein and amino acid supplements are no more or no less eIecti'e thatn

#ood "hen the athlete8s calorie inta7e is enough to increase lean muscleass

(ports gels – concentrated energy

< &ene=ts4 help delay #atigue and impro'e endurance per#omance< Nood #uel source #or prolonged eercise / minutes< High in calories0 not appropriate #or calorie restricted diets< :'er


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< @isplay until0 sell y – #or shop staI

N@* – Nuideline daily amount

TraOc light system – Nreen #or go0 yello" slo" do"n o7 most o# the time0 red stopen>oy once in a "hile

&ene=ts 4 Front o# pac7age0 easy to understand0 aim to e uni'ersal0 sho"nutritional content at a glance0 easy to compare to #ood products

Food shopping card0 poc7et guide to laelling 9F*L -*);4

N@* – Calories0 sugar0 #at0 saturates0 salt

Conditions to be fulllled for utritional Claims:

! (cienti=c e'idence0 product must contain suOcient 5uantities o#nutrient0 must e present in a #orm that can e used y ody0 claim

must e easys to understand! Claims on energy4 Lo" energy 9solids KE /7cal per 1//g0 li5uids KE

2/7cal per 1//ml0 s"eeteners 7cal portion;0 energy reduced 9'alue

reduced y 3/B;0 energy #ree 9K7cal per 1//ml0 s"eeteners /.7cal

per portion; – :T F*L -*)! Claims on #at4 lo" #at 9solids43g per 1//g0 li5uids 1.%g per 1//ml;0 #at

#ree 9/.%g per 1//g or 1//ml;0 lo" saturated #at 9sum o# (F*DTF*0

solids 1.%g per 1//g0 li5uids /.$%g per 1//ml0 K1/B o# energy;0

saturated #at #ree 9(F*DTF* KE /.1g per 1//g or 1//ml;


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! 9:T

-*);

< Claims on sugar4 lo" sugar 9KE%g per 1//g0 KE2.%g per 1//ml;0 sugar#ree 9KE /.%g per 1//g or 1//ml;0 no added sugar 9no added mono or

disaccharides;< (alt A sodium4 lo" sodiumAsalt 9/.12g sodium per 1//gA1//ml;0 'ery lo"

sodiumAsalt 9/./g sodium per 1//gA1//ml;0 sodium or salt #ree 9/.//%

sodium per 1//g or 1//ml;< Claims on =er4 good source o# =er 9at least 3g =er per 1//g0 1.% per

1//7cal;0 high =er 9at least 6g per 1//g0 3g per 1// 7cal;< )isleading nutritional claims4 "holegrain


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+eplacing saturated #ats "ith unsaturated #ats in the diet

contriutes to the maintenance o# normal lood

cholesterol le'els

Food additi'es4

< )aintain or impro'e sa#ety and #reshness0 impro'e or maintain

nutritional 'alue0 impro'e taste0 teture and appearance< *dded during4 production0 processing0 treatment0 pac7aging0

transportation0 storage

"!numbers

< *n easy "ay to identi#y diIerent #ood additi'es< (eries4 -1// 9#unction colours – enhance or add colour;0 -2//

9preser'ati'es;0 -3// 9antioidants – slo" the rate o# oidation and can

etend shel# li#e;0 -//D 9miscellaneous;

< ot all #ood additi'es are ad

-musli=ers – enale a miture o# oil and "ater

Fla'or enhancers – gi'e0 enhance or intensi#y a'ours

("eeteners – add s"eetness "ithout the calories

< F@* has stated that lo" calorie s"eeteners are sa#e #or consumption

including aspartame< (till contain calories so read the lael

Food colouring


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oedema or ascites0 accuracy o# scales2; Height – can e used to measure &)

3;*diposity

; )uscle mass

%;-stimates o# ody "ater content and ody composition

< &) 9&ody mass inde; – pros – "eight #or height indicator0 etterindication o# #atness than "eight alone0 5uic7 indicator o# status0 cut


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< repeat each site 3 times to get an a'erage

< Triceps s7in#old0 suscapular 9elo" shoulder lade; s7in#old s7in#oldiceps0 suprailiac s7in#old 9ao'e the hip one;0

< measure nondominant arm0 end at a right angle0 =nd midpoint #rom

elo" to shoulder0 let arm hang loosely0 ta7e reaiding0 repeat 2


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< Wor7 o# cardiac and respiratory muscles< Cell #unction and replacement

Factors "hich aIect energy re5uirements

< 1. metaolic response to #ood – ingestion0 digestion0 asorption0

transporto @ietary induced thermogenesis 1/B energy ependiture 9$/

&)+0 2/ physical acti'ity0 1/ thermogenesis;< 2. physical acti'ity< 3. Nro"th< 'aries throughout li#ecycle

(cho=eld e5uation – most commonly used #or estimating energy re5uirements

< !se age0 gender and "eight to predict &)+< )ultiply y a *L #actor #or eercise< *dd or sustract //


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< Fast #ood – #ood that can e prepared 5uic7ly and easily and is sold inrestaurants and snac7 ars as a 5uic7 meal or to e ta7en out 9WH:;

Home coo7ing – allo"s more control o'er "hat you eat0 encourages a healthyattitude to"ards #ood0 more nutritious option than #ast #ood0 ecellent ondingeperience #or #amilies and #riends

1tsp o# oil E 12/ 7cals

@itch the >arred sacues – a'our #ood "ith4 her0 spices0 lemonAlime0 garlic0 chilli0curry po"derApaste0 saltApepper 9go easy on salt;

(alads – stic7 to #resh salad ingredients li7e lettuce0 cucumer0 tomato0 celeryetc.

< *dd lean protein e.g. eggs0 ham Achic7enAtur7ey slices0 tinned tuna< Fla'our salad "ith 'inegar e.g. alsamic 'inegar0 lemonAlime0 salt and

pepper or lo" calorie salad dressings

-ating healthy on a udget – planning is 7ey to success

(pecial dietary considerations

Tips to lo#er cholesterol – ,/B heart disease pre'entale y changingli#estyle

< -at less saturated #ats – in meat and dairy< *'oid trans #ats – in processed #oods and hydrogenated oils 9li5uid

made solid;< Choose lo" #at coo7ing method< Trim #at oI meat

< Choose unsaturated oils e.g. ol'ie or rapeseed oil< ncrease your =er inta7e e.g. oats< &eans A lentils – 3


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Coeliac – permanent intolerance to gluten

< rotein #ound in "heat0 arley0 oats and rye< Consumption – damages small o"el< +educed asorption o# nutrients< +esults in4 "eight loss0 anaemia0 #atigue< Cause4 un7no"n< Treatment4 #ollo" a li#e

personal nutrition course

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