NUTR2101 Lecture Notes - Lecture 1: Phytochemical, Ketogenesis, Nutrient Density
Wednesday, 21 February, 2018
NUTR2101 1PM-4PM Veronique
Fun facts during class
-Brown fats are good, they can produce heat which burns up to 350 kcal in a day
-Vitamins and minerals are important to us as they help building neurotransmitters for
us to have cognition
-Iodine deficiency can lead to low IQ
-AMPK is an energy sensor
-Phytonutrients in leafy greens are not considered as vitamins or minerals and are not
considered as nutrition essential for life but has a lot of health benefits (eg. preventing
cancer)
-Vitamins and minerals are all found in food naturally
-High protein breakdown ketogenesis
-Food label list most contained compound first, aiming not to get sugar in first 3 list
Australian Dietary Guidelines ADG
1: Moderate exercise, choose nutritious food and drink (we are talking about the nutrient
density here so M&Ms and unsalted peanuts)
2: Enjoy 5 groups of food in large variety everyday
3: Limit added sugars, salt and alcohol as well as food containing saturated fats (we are
talking about reducing in limiting here)
4: Encourage and support breastfeeding
5: Prepare and store food safely; handle food with care.
* Who are they for?
They are for general healthy populations (ie X elderly X pregnant X children X infants X
athletes X ppl who are already diseased)
* What NRVs for? (Purpose)
They are designed to prevent chronic and deficiency diseases
- They are based on 5 food groups:
1: Grains
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Wednesday, 21 February, 2018
2: Meat; Fish; Eggs; Nuts and Legumes (other source of protein not in animals)
3: Vegetables and Legumes
4: Dairy and Calcium fortified alternatives
5: Fruits
- Australian Guide to healthy eating (AGHE) based on reference of Australian Dietary
Healthy Guidelines (ADHG)
-Nutrition Reference Value (NRVs) includes:
EAR (Estimated AVERAGE Requirement)
/ 50% of generally healthy population at risk 50% not affected
RDA/RDI (Recommended DIETARY Intake)
/ 97% of general healthy population not affected 3% at risk
RDA determined by EAR???
AI (Adequate Intake)
/ Obtained by observing what general healthy population is eating
UL (Upper Limit)
SDT (Suggested DIETARY Target)
/ We are talking about Sodium Potassium dietary fibre omega 3 here
AMDR (Acceptable MACROnutrient Distribution Range)
/ range to maximise health while getting macronutrient as well as meeting micronutrients
need
EER (Estimated Energy Requirement)
- NRVs targeting both micro and macro nutrients aiming to prevent toxicity and
deficiency under general healthy population
(eg. 15-20% out of 8000KJ EER of Josh needs to be protein)
GIT system (Absorption and Digestion)
- The flow: Mouth oesophagus stomach small intestine large intestine rectum anus
- we need it to work optimally to absorb the most nutrition
- GIT tract is made up of 4 layers : Mucosal; Submucosal; Muscle; Serosa
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Document Summary
Brown fats are good, they can produce heat which burns up to 350 kcal in a day. Vitamins and minerals are important to us as they help building neurotransmitters for us to have cognition. Iodine de ciency can lead to low iq. Phytonutrients in leafy greens are not considered as vitamins or minerals and are not considered as nutrition essential for life but has a lot of health bene ts (eg. preventing cancer) Vitamins and minerals are all found in food naturally. Food label list most contained compound rst, aiming not to get sugar in rst 3 list. 1: moderate exercise, choose nutritious food and drink (we are talking about the nutrient density here so m&ms and unsalted peanuts) 2: enjoy 5 groups of food in large variety everyday. 3: limit added sugars, salt and alcohol as well as food containing saturated fats (we are talking about reducing in limiting here)
