Lecture9 GEST1007 2022 Class

Download as pdf or txt
Download as pdf or txt
You are on page 1of 30

GEST1007: Fun in Health Science

Lecture 9: Nutrition and Diet


20/22 September 2022
Part 1 – Overview of Nutrition
Part 2- Planning a Health Diet
At the end of today’s class, you should:
• Be able to identify 6 classes of nutrients

• Calculate the number of calories you


consumed on any day

• Plan a healthy diet


Part 1

AN OVERVIEW OF
NUTRITION
6 Classes of Essential Nutrients
• Macronutrients: required in relatively large amounts
(measured in grams)
• Carbohydrates
• Protein
• Lipids/fats
• Water
• Micronutrients: required in small amounts (measured in
milligrams or micrograms)
• Vitamins
• Minerals
Carbohydrates
Carbohydrates are the body’s main source of energy.
They come in two kinds:
Simple carbohydrates (sugars)
These can provide a lot of energy for immediate
use, but contain no other useful nutrients.

Complex carbohydrates (starches)


These are good sources of energy. The body
can easily store energy from carbohydrates
for rapid use by the muscles, so they are
particularly important for athletes.
Starchy foods often also contain lots of
useful vitamins, minerals and fibre.
Carbohydrates
Foods containing carbohydrates

Breads Rice

Fruit
Biscuits

Pasta

Breakfast
cereals Potatoes
Root vegetables
Proteins
Proteins are used to generate energy only when the
body has exhausted its stores of carbohydrates and fats.
Proteins are very important in the body for other reasons.
Our muscles and other tissues are made from proteins.
Meat Eggs Fish

Chick peas Tofu Nuts


Lipids/Fats
Fats are also used for energy, but only when stores of
carbohydrate run low.
Lipids
Fat contains more than
twice as much energy as
carbohydrates or proteins.
However, lots of oxygen is
required to release this
energy.
This means that energy can
only be released slowly
from fats.

Fats supply the energy we need for endurance activities.


The two types of fat
There are two types of fats:

Saturated fats – these are usually found in


foods such as milk, butter, cheese and meat.

Unsaturated fats – these are usually found in


foods such as fish oils, cooking oils and
sunflower seed oil.

Saturated fats can be converted into cholesterol by the


liver. High blood cholesterol is linked to heart disease.
For this reason, no more than 10% of your energy should
come from eating saturated fat.
Fats
Butter
Foods containing fats Meat
Cooking oil

Margarine Cream

Sausages Cheese
Vitamins
Your body needs vitamins to help it work normally.
Vitamins are needed for many functions including:
Vitamins
This table gives information about some important vitamins:

Vitamin Found in Why is it needed


Fish, milk, vegetables, Eyesight,
Vitamin A
eggs and cheese healthy skin
Healthy teeth and
Fruit (especially citrus
Vitamin C gums, avoiding scurvy
fruits) and vegetables
(坏血病)
Whole-grain foods, Breaking down
Vitamin B1
nuts and meat carbohydrates
Animal products. Also Absorbing calcium and
Vitamin D made in the body when phosphorous, avoiding
the sun shines on the skin rickets (软骨病)
Minerals
Minerals are basic elements that are found in the air
and the earth.
The body needs small amounts of certain minerals in
order to stay healthy.
Mineral Found in Why is it needed
Calcium Vegetables, dairy Keeping bones
products and dried fish and teeth hard
Iron Red meat, liver, Making blood cells,
beans, lentils and preventing tiredness
green vegetables and anaemia
Iodine Seafood and Maintaining the
dairy products thyroid gland
The Nutrients
• Energy-Yielding Nutrients
– Carbohydrates
– Proteins
– Lipids

• Measures of Energy
– Kilocalories (Kcal) – measure of food energy
Fiber
Fiber is actually a substance called cellulose. It is found in
the cell walls of plants.

Fruit, vegetables and whole-


grain cereals are good
sources of dietary fiber.

Fiber cannot be digested, but it is required


to aid the smooth working of our digestive system.
People who eat too little fibre often suffer from
constipation and may run a higher risk of bowel cancer.
Fiber
Foods containing fiber

Although fiber is derived from one of the


macronutrients, the absence of a
deficiency state prevents it from being
considered an essential nutrient.

Academy of Nutrition and Dietetics – Jill


Kohn
Nutrition Standards & Guidelines
How much do we need? 1 cup = 128g
Source:
https://www.honestfo
odtalks.com/bubble-
tea-calories/
Class Video
Visit to the Red
Market
Moodle “Choice” Poll

Which is the most healthy ?


Part 2

PLANNING A
HEALTHY DIET
Diet-Planning is important
Diet-Planning Principles
The 3 “keys” to a healthy diet
1. Variety – eat a wide selection of foods
2. Moderation – don’t eat to excess
3. Balance – eat a fair proportion of different
foods

Dietary adequacy obtained by choosing foods of


high nutrient density within your calorie
budget (nutrients relative to kcals).
Food Guide Pyramid
From Guidelines to Groceries

- Reading a Food Label

2000 calories a day is recommended


https://www.webmd.com/diet/heal
thtool-food-calorie-counter
Attendance/Exercise #9 (1 point) 10+5 min
• Name: Garry Wong
• Student Number: XXXXXX-XX
Meals …… ?
Summary

1. There are 6 Classes of Essential Nutrients:


Carbohydrates, Proteins, Lipids/fats, Vitamins,
Minerals, Water.

2. A healthy diet should contain variety,


moderation, and balance: a wide selection of
foods with moderate amount and high nutrient
density.
THE END

You might also like