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© British Nutrition Foundation 2010
Introduction to nutritionGCSE/Standard Grade
Presented by:
Sarah Schenker Georgine Leung
Nutrition Scientist Nutrition Scientist
14th September 2010
Overview
•What is nutrition?
•Why is what we eat important?
•Why do we eat?
•What should we be saying?
© British Nutrition Foundation 2010
Understanding nutrition
Draws on understanding from many different
disciplines, such as:
•physiology, anatomy and pathology;
•food chemistry;
•sociology and psychology.
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© British Nutrition Foundation 2010
History of nutrition
During the 20th century, the role of nutrients in health
and disease was discovered.
Today it is clear that diet affects risk of chronic
diseases such as heart disease and cancer.
Nutrition is also important for good health – physical
and mental wellbeing.
© British Nutrition Foundation 2010
The global perspective
In less developed regions, famine
and chronic undernutrition remain a constant threat.
In the UK, there are major
inequalities in health linked to poor
diet.
Developing countries are also
seeing a rise in diet-related
diseases as they start to adopt the western diet.
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© British Nutrition Foundation 2010
© British Nutrition Foundation 2010
Nutrition in the media
Have you seen any diet or nutrition stories
in the media this week?
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© British Nutrition Foundation 2010
The need for a healthy diet
• To provide sufficient energy and nutrients to
maintain normal physiological functions and grow and replacement of body tissues.
• To offer the best protection against the risk of
disease.
© British Nutrition Foundation 2010
Why is what we eat important?
• Overweight and obesity.
• Cardiovascular disease.
• Diabetes.
• Cancer.
• Bone and joint health.
• Nutrient deficiencies.
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© British Nutrition Foundation 2010
© British Nutrition Foundation 2010
8 tips for eating well
1. Base your meals on starchy foods.
2. Eat lots of fruit and veg.
3. Eat more fish.
4. Cut down on saturated fat and sugar.
5. Try to eat less salt – not more than 6g a day.
6. Get active and try to be a healthy weight.
7. Drink plenty of water.
8. Do not skip breakfast.
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© British Nutrition Foundation 2010
Dietary Reference Values (DRVs)
Children Adolescents Adults Older adults
© British Nutrition Foundation 2010
29
37
1617
0
5
10
15
20
25
30
35
40
Carbohydrate Protein Alcohol Fat
kJ per gram
Energy
• Energy is fundamental for survival.
• Energy is derived from the metabolism of
carbohydrate, fat and protein in food.
•Energy is also derived from alcohol.
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© British Nutrition Foundation 2010
Energy
• Estimated average requirements (EARs) for energy
have been set for different population groups.
• Men – 10,600 kJ per day (2,550 kcal)
• Women – 8,100 kJ per day (1,940 kcal)
• Currently 66% of men
53% of women have a
BMI of over 25.
© British Nutrition Foundation 2010
Macronutrients
Protein provides amino acids
essential for
growth and repair
of body tissues,
can be used as a source of energy
when necessary.
Fat is a concentrated
source of energy,
provides essential
fatty acids and
carries fat soluble vitamins.
Carbohydrate is rapidly broken
down to glucose
and is the most
readily available
source of energy.
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© British Nutrition Foundation 2010
Macronutrients
• Recommended that about 50% of total energy
should come from carbohydrate.
• Recommended that no more than 35% of energy
from total fat.
• This leaves 15% energy from protein.
Current carbohydrate intake – 47%
Current total fat intake – 35%
Current protein intake – 18%
© British Nutrition Foundation 2010
Vitamins, minerals and trace elements
• Many different substances are required by the body
for enzyme systems, transport mechanisms, structural synthesis and regulatory processes.
• Most are only needed in minute quantities and they
do not provide energy.
• However, they are essential for maintaining health
or even life.
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© British Nutrition Foundation 2010
Dietary fibre (NSP)
• Dietary fibre (NSP) is not absorbed by the body.
• It is needed to maintain normal bowel function.
• It also increases satiety, helps to lower blood
cholesterol levels and boost immunity.
• Further effects remain to be evaluated.
© British Nutrition Foundation 2010
Dietary fibre (NSP)
• Recommended that we eat 18g of dietary fibre (NSP) per day.
• This is linked to fruit and vegetable intakes.
• Recommended that we eat at least 5 portions per day.
Current dietary fibre intake – 14 g per day
Current fruit and vegetable intake – 2.8 portions per day
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© British Nutrition Foundation 2010
Water
• Water is essential for life, survival time without water
can be a matter of days or hours.
• Dehydration can lead to thirst, headaches, loss of
concentration and some poor health outcomes,
such as constipation.
• Water is provided by both food and drink.
© British Nutrition Foundation 2010
Water
What is the average daily requirement for water?
a) 1 litre
b) 1.2 litres
c) 1.5 litres
d) 2 litres
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© British Nutrition Foundation 2010
Recommendation Why?
F&V At least 5x80g/d � risk some cancers, CVD and other chronic diseases
Oily fish At least 1x140g/wk � risk CVD
NMES < 11% en (~60g/d) � risk dental caries
Fat Average 35% en � risk CVD and � energy density of diets
Saturates Average 11% en � risk CVD and � energy density of diets
NSP Average 18g/d To improve GI health
Alcohol No more than…
Men: 3-4 units/d
Women: 2-3 units/d
Minimise risk of liver disease, CVD, cancers, injury from accidents and violence
Salt Average 6g/d
(11 years or above)
� risk hypertension and CVD
Vitamins and minerals
DRVs To promote optimum health and prevent deficiency
Physical activity
At least 60 minutes each day
� risk CVD, DM, some cancers and body weight
Body weight BMI 18.5-25kg/m2 � risk some cancers, CVD and other chronic
diseases
© British Nutrition Foundation 2010
Salt
It is recommended that we eat no more than 6 g of
salt per day.
Question:
Do you think we are meeting this?
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© British Nutrition Foundation 2010
What should we be saying?
• More fruit and vegetables, pulses, wholegrain foods.
• More milk and dairy foods.
• More oily fish.
• Less foods high in saturated fat and added sugars.
• Less salt.
• More active.
© British Nutrition Foundation 2010
BNF is grateful for financial support from
the Agricultural and Horticultural Development Board
to enable us to develop these eSeminars.
For further information, go to:
www.nutrition.org.uk
www.foodafactoflife.org.uk