Stage 2 Nutrition
Introduction
What is Nutrition?

‘The scientific study of food consumption and the use of
nutrients in the body.’ (Burnett – Fell et al 2009)

‘The way in which food affects health… The study of foods.’ (No
author 2006)

‘Nutrition is the process … to supply what is necessary to
sustain life. The study Nutrition includes: How different
foods contribute to growth, energy and health; How food is
digested and absorbed; Nutritional needs through the
life cycle; Nutrition related diseases and factors influencing
food choices.’ (HEIA 2008)
Why is Nutrition
important?
Why do we need food?
To build and repair muscle
To supply energy
Protection
Regulation of body processes
What are Nutrients?
 Nutrients are chemical compounds essential
for growth,
energy and health.
 Macronutrients
(macro = large) required daily in large
amounts to supply the body with energy.



Carbohydrate (16kj/g)
Proteins (17kj/g)
Lipids also referred to as fats (37kj/g)
 Micronutrients
(micro = small) are
required in small doses to facilitate
their varied functions.


Vitamins
Minerals
Antioxidant? Probiotic?

Non-Nutrients are the chemicals in foods not needed for
growth and energy.

Non-Nutrients include:



Contribute to the health of the body:



Probiotics
Antioxidants
Probiotics aid gastro-intestinal disorders including constipation
and diarrhoea
Antioxidants postpone cancer and heart disease
Some non-nutrients are also associated with colour and
flavour (e.g. citric acid provides an acidic or sour flavour).
How much Nutrients?

The amount of nutrients required by the body varies
according to an individual’s age, activity level, sex and state
of health.

Recommended Daily Intake (RDI) is the average daily intake
level that is sufficient to meet the nutrient requirements of
nearly (97-98%) all healthy individuals.

The RDIs of Macronutrients are measured in grams (g)

Micronutrients are measured in milligrams (mg) or
micrograms (µg)
Nutrient Reference Values (NRVs)

‘Nutrient Reference Values (NRVs) for Australia and New
Zealand provide recommended intakes for energy (kilojoules),
protein, carbohydrate, fibre, fats, vitamins, minerals and other
nutrients based on age, sex and life stages.’ (NHMRC)

NRVs are more comprehensive than RDIs:
 Cover a wider range of nutrients - 33 compared to 19
covered by the previous RDIs.

Detailed information and recommendation to consumers
and professionals to avoid deficiency diseases; thus, reduce
the risk of chronic disease.
Nutrient Reference Values (NRVs)

Estimated Average Requirement (EAR)


Recommended Daily Intake (RDI)


estimated to meet nutrient requirements of half the healthy individuals in
different age and gender groups.
The average daily intake that is sufficient to meet the nutrient
requirements of nearly all individuals in different age and gender groups.
Adequate Intake (AI)
 Used when an EAR and therefore RDI cannot be determined because of
limited or inconsistent data

Suggested dietary targets (SDTs)


Upper Level of Intake (UL)


The amount of a nutrient required to prevent or reduce the risk of chronic disease.
The highest average daily nutrient intake level likely to pose no health effects.
Acceptable macronutrient distribution range (AMDR)

The estimated range required for each macronutrient (expressed as a %
contribution to energy) that would allow for an adequate intake of all other
nutrients, whilst maximising general health.
Example of NRVs – Calcium
Nutrient Reference Values (NRVs)
 No official dietary recommendations set based on the
NRVs.
 Initial modelling suggests that to meet the RDIs/AIs
each day we will need to eat:





9 serves of cereals (with the emphasis on whole grains)
6 serves of vegetables (including lots of greens)
3.5 serves of fruit
2 serves of dairy
2-3 serves of meat (Dietician Association of Australia n.d)
What is a serve?
Cereals, breads
1 serve equal one of the following:
• 2 slices bread
• 1 medium bread roll
• 1 cup cooked rice, pasta, noodles
• 1 cup porridge
• 1 cup breakfast cereal flakes
• ½ cup muesli
(Source: NHMRC 2003)
Milk, Yoghurt, Cheese & Alternatives
1 serve equals one of the following:
• 250ml (1 cup) milk
• 1//2 cup evaporated milk
•40g (2 slices) cheese
•250ml (1 cup) custard
•200g (1 small carton) of yoghurt
Alternatively you can try:
• 1 cup calcium fortified soy milk, 1 cup almonds , ½ cup
pink salmon with bones
Vegetables & Legumes
Meat, Fish, Poultry & Alternatives
Starchy Vegetables
• 1 medium potato or yam, ½ sweet potato, 1 medium
parsnip
• 65-100g cooked meat or chicken e.g. ½ cup of mince,
2 small chops or 2 slices of roast meat
•80-120g cooked fish fillet
Dark green leafy vegetables
Alternatively you can try:
1 serve equals one of the following:
• ½ cup cabbage, spinach, silvertbeet, broccoli, cauliflower
Legumes and other vegetables
• 1 cup lettuce or salad vegetables
•½ cup broad beans, lentils, peas, green beans, zucchini,
1 serve equals one of the following:
•2 small eggs,
•½ cup cooked (dried) beans, lentils, chick peas, split
peas or canned beans
•½ cup peanuts or almonds
Fruit
Extras
• 1 piece medium sized fruit e.g. apple, orange
• 2 pieces smaller fruit e.g. apricot, kiwi fruit
•1 cup diced pieces or canned fruit
•½ cup fruit juice
•¼ medium melon e.g. rockmelon
•Dried fruit e.g. 4 dried apricots
•1 ½ tb sultanas
• Approx 20 grapes
• 1 medium piece of cake or 1 bun
•½ chocolate bar
•60g jam or honey (1tb)
•30g potato chips
•Slice of pizza = 2 extras
•1 can soft drink or 2 glasses cordial
•2 scoops ice cream
•1 meat pie or pasty = 3 extras
1 serve equals one of the following:
These are foods we can include occasionally:
Nutrient Dense Vs Energy Nutrient
Nutrient Dense:
 Contains many useful nutrients without having a high
kilojoule (kj) value.
 Sugar and fat reduce nutrient density given they increase
kilojoules without increasing nutrient intake.
Q1: What foods would you consider ‘nutrient
dense’?
Nutrient Dense Vs Energy Nutrient
Energy Dense:
 Energy density refers to the amount of kilojoules per
gram of food.
 The more kilojoules per gram of food, the greater its
energy density.
 Energy dense snack foods are often referred to as
empty kilojoule foods.
Q2: What foods would you consider ‘energy dense’?
Nutrient Dense Vs Energy Nutrient
Nutrient Dense Food Sources
Energy Dense Food Sources
• 2 vita brits
• ½ cup baked beans
• ¼ cup peanuts
• 1 lettuce leaf
• 3 slices of cucumber
• ½ tomato
• 1 apple
• 10 black grapes
• 1 nectarine
• ½ cup skim milk
• 1 glass of orange juice
• 1 chocolate donut
• 1 glass of coke
• 2 white coffees with 1 sugar
each
• 1 sausage roll
• 25g potato chips
Provide a title
40
37
35
29
kJ per gram
30
25
20
16
17
15
10
5
0
Carbohydrate
Protein
Alcohol
Fat