CAM102 Lecture Notes - Lecture 9: Red Meat, English Muffin, Manganese
Learning Objectives
• To gain a basic understanding of nutrition for health and how to achieve the right balance of
bio molecules in our diet
• How to apply the principle of a healthy diet
Australian Dietary Guidelines
• Key source is NHMRC
• Issues diet and nutrition advice in two major forms
• NRV vs Dietary Guidelines
Resources
• Nutrient reference values
• Expressed in terms of quantitative nutrient intakes
• Dietary guidelines
• Expressed as qualitative statements
Nutrient Reference Values (NRVs)
• Cover a range of nutrients with recommendations about intakes of nutrients that may reduce
the risk of chronic diseases
• The NRVs are made up of the following
• Recommended Dietary Intake (RDI)
• Estimated average requirements (EAR)
• Adequate intakes (AI)
• Suggested dietary targets (SDT)
• Upper limits (UL)
• Estimated energy requirement (EER)
• Acceptable macronutrient distribution range (AMDR)
• The RDIs, EARs, and AIs are set at levels to avoid deficiency diseases whereas the SDTs aim to
prevent or reduce the risk of chronic disease
RDI, EAR and AI
Collectively they indicate the quantity of a nutrient we need to avoid deficiency
• RDI is the amount that should prevent any sign of deficiency in nearly all people (97%)
• EAR is the amount that should prevent any sign of deficiency in at least 50% of people
• AI is used instead of EAR and RDI for some nutrients for which the available data is inadequate
for estimating those NRV
Other NRVs
• SDT is the amount of a nutrient required to prevent or reduce the risk of chronic disease
• UL is the highest daily nutrient intake level likely to not cause toxicity or other negative effects
• EER is the average amount of energy (kJ) predicted to maintain weight and good health
• AMDR is the estimated range required for each macronutrient (expressed as a % contribution
to energy)
What Nutrients Do We Have Recommended Intakes For?
• Macronutrients
• Energy
• Protein
• Fat
• Carbohydrate
• Dietary fibre
• Water
• Vitamins
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• A, B6, B12, C, D, E, K
• Thiamin
• Riboflavin
• Niacin
• Folate
• Pantothenic acid
• Biotin
• Choline
• Minerals and Trace Elements
• Calcium
• Chromium
• Copper
• Fluoride
• Iodine
• Iron
• Magnesium
• Manganese
• Molybdenum
• Phosphorus
• Potassium
• Selenium
• Sodium
• Zinc
Australian Dietary Guidelines
Guideline 1
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
Guideline 2
Enjoy a wide variety of nutritious foods from these five groups everyday
5 Food Groups
• Vegetables
• Fruit
• Grain (cereal) foods
• Lean meats
• Milk, yoghurt, cheese
• (And drink plenty of water)
Guideline 3
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
• Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies,
processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other
savoury snacks
• Limit intake of foods and drinks containing added salt (bread)
• Limit intake of foods and drinks containing added sugars such as confectionary, sugar-
sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
• If you choose to drink alcohol, limit intake. For women who are pregnant, planning a
pregnancy or breastfeeding, not drinking alcohol is the safest option.
Guideline 4
Encourage, support and promote breastfeeding
Guideline 5
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