NUTR1023 Chapter Notes - Chapter 12: Ultra-High-Temperature Processing, Broccoli, Saturated Fat
NUTR1023 Module 3 Readings
Australian Dietary Guidelines
• The Australian Dietary Guidelines provides up-to-date advice about the amount and
kinds of foods that need to be consumed for health and wellbeing
• Guideline one: to achieve and maintain a healthy weight, be physically active and
choose amounts of nutritious food and drinks to meet your energy needs
• Guideline two: eat from the five food groups daily
-vegetables of different colours, beans/legumes
-fruit
-grain (cereal) foods, mostly wholegrains and/or high in fibre varieties, e.g., breads,
cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa, and barley
-leans meats and poultry, fish, eggs, tofu, nuts, seeds, beans/legumes
-milk, yoghurt, cheese and/or their alternative, mostly reduced fat
-and plenty of water
• Guideline three: limit intakes of foods high in saturated fat such as many biscuits, pizza,
cakes, pastries, pies, processed meats, commercial burgers, fried foods, potato chips,
crisps and other savoury snacks. Replace butter, cream, cooking margarine, coconut and
palm oil with foods predominate in polyunsaturated fats and monounsaturated fats such
as oils, spreads, nut butters/pastes, avocado. Also limit foods with added salt choose
reduced sodium options and chooser lower sodium foods of the same kind, do not add
salt to foods in cooking or at the table. Limit foods with added sugar such as
confectionery, sugar-sweeten soft drinks and cordials, fruit drinks, vitamin waters,
energy and sport drinks. If drinking alcohol, limit the amount consumed
• Guideline four: encourage, support and promote breastfeeding
• Guideline five: care for the food prepared, store it safely
• Discretionary choices are foods not essential or necessary part of the diet. They are
often high in kilojoules, saturate fat, added sugars, added salt or alcohol. If they are
chosen, they should be eaten only sometimes and in small amounts
• Lean red meats are important, but a maximum of 455g a week is recommended
• A standard serve of vegetables in about 75g (100-350kJ) or:
-1/2 cup of cooked green or orange vegetables (broccoli, spinach, carrots, pumpkin)
-1/2 cup of cooked, dried or canned beans, peas of lentils
-1 cup of green leafy or raw salad vegetables
-1/2 medium potato or other starchy vegetables (sweet potato, taro, cassava)
-1/2 sweet corn
-1 medium tomato
-6 daily serves for men between 19-50 years of age, and 5 for women between the age
of 19-50
• A standard serve of fruit is about 150g (350kJ) or:
-1 medium apple, banana, orange or pear
-2 small apricots, kiwi fruits or plums
-1 cup of dices or canned fruits (with no added sugar)
or only occasionally:
-1/2 cup (125ml) of fruit juice
-30g of dried fruit (4 dried apricot halves, 1 1/2 tablespoons of sultanas)
-2 daily serves for men between the ages of 19 and 50,. 2 for women also
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• A standard serve of grains is about 500kJ) or:
1 slice of bread
-1/2 medium (40g) roll or flat bread
-1/2 cup (75-120g) cooked rice, pasta, noodles, barely, buckwheat, semolina, polenta,
bulgur or quinoa
-1/2 cup (120g) of cooked porridge
-2/3 cup (30g) wheat cereal flakes
-1/4 cup (30g) muesli
-3 (35g) crisp-breads
-1 (60g) crumpet
-1 small (35g) English muffin or scone
-6 daily serves for men between the ages of 19 and 50, 6 for women also
• A standard serve of protein rich foods is about 500-600kJ or:
-65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–
100g raw)*
-80g cooked lean poultry such as chicken or turkey (100g raw)
-100g cooked fish fillet (about 115g raw weight) or one small can of fish
-2 large (120g) eggs
-1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas
(preferably with no added salt)
-170g tofu
-30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added
salt)
-3 daily serves for men between the ages of 19 and 50, 2.5 for women
• A standard serve of foods rich in calcium is about 500-600kJ or:
-1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
-½ cup (120ml) evaporated milk
-2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
-½ cup (120g) ricotta cheese
- ¾ cup (200g) yoghurt
-1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per
100ml
-2.5 daily serve for men between the ages of 19 and 50, same foe women
Nutrient Reference Values
• Recommended Dietary Intake are the levels of intake of essential nutrient considered, in
judgement of the NHMRC, based on available scientific knowledge to be adequate to
meet the known nutritional needs of practically all healthy people. They incorporate
generous factors to accommodate variations in absorption and metabolism. They
therefore apply to group needs. RDIs exceed the actual nutrient requirements of
practically all healthy persons and are not synonymous with requirements
• Estimate Average Requirement: a daily nutrient level estimated to meet the
requirements of half the healthy individuals in a particular life stage and gender group
• Adequate Intake: used when RDI cannot be determined. The average daily nutrient
intake level based on observed or experimentally determined approximations ore
estimates of nutrient intake by a group/s of apparently healthy people that are assumed
to be healthy
• Estimated Energy Requirement: the average dietary intake that is predicted to maintain
energy balance in a healthy adult of defined age, gender, weight, height, physical
activity, consistent with good health. In children and pregnant and lactating women, the
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EER is taken to include the needs associated with the deposition of tissues or the
secretion of milk at rates consistent with good health
• Upper Level of Intake: The highest daily nutrient intake level likely to pose no adverse
health effects to almost all individuals in the general population. As intake increases
about the UL, the potential risk of adverse effects increase
• Acceptable Macronutrient Distribution Range: is an estimate of the range of intake for
each macronutrient for individuals (expressed as per cent contribution to energy), which
would allow for an adequate intake of all the other nutrients whilst maximising general
health outcome
• Suggested Dietary Target: a daily average intake from food and beverages for certain
nutrients that may help in prevention of chronic disease. Average intake may be based
on the median depending on the nutrient and available data
Physical Activity Guideline for Children between 5 and 12 years
• There are many benefits for children to be physically active:
-socially: creates opportunities for interactions with friends, reduces anti-social
behaviour, including aggressive and disruptive actions, and develops skills such as
cooperation and teamwork
• Emotionally and intellectually: improves self-esteem and confidence, and improves
concentration and management of anxiety and stress
• Health: reduces the risk of developing type 2 diabetes and cardiovascular disease,
improves physical fitness, including coordination and movement skills, reduces the risk
of unhealthy weight gain, builds strong muscles and bones, promotes healthy growth
and development
• Limit screen time to just 2 hours a day
• Children need at least 60 minutes of physical activity of moderate to vigorous intensity
a day. On at least three days a week, children should participate in muscle and bone
strengthening exercises.
Children between 0 and 5
• Limit screen time to less than one hour a day for children aged 2 to 5, and children aged
0 to 2 should have no screen time
• Infants, toddlers and pre-schooler should not be sedentary, restrained, or kept inactive
for more than one hour at a time, with the expectation of sleeping
• Toddlers and pre-schooler should be active every day for at least three hours, spread
throughout the day
• Competitive sports is not recommended for children under five years
Adolescents between 13 and 17
• Doing a variety of moderate and vigorous exercise for an hour a day is good for
individuals between 13 and 17, and longer periods of time have even more benefits
• Limit screen time to less than 2 hours
Adults between the ages of 18 and 64
• 150 minutes (2 ½ hours) of moderate intensity physical activity or 75 minutes (1 ¼
hours) of vigorous intensity physical activity, will help improve blood pressure,
cholesterol, heart health, as well as muscle and bone strength.
• Each week, increasing to: 300 minutes (5 hours) of moderate intensity physical activity,
or 150 minutes (2 ½ hours) of vigorous intensity physical activity, will provide greater
benefits and help to prevent cancer and unhealthy weight gain
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Document Summary
Grain (cereal) foods, mostly wholegrains and/or high in fibre varieties, e. g. , breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa, and barley. Leans meats and poultry, fish, eggs, tofu, nuts, seeds, beans/legumes. Milk, yoghurt, cheese and/or their alternative, mostly reduced fat. And plenty of water: guideline three: limit intakes of foods high in saturated fat such as many biscuits, pizza, cakes, pastries, pies, processed meats, commercial burgers, fried foods, potato chips, crisps and other savoury snacks. Replace butter, cream, cooking margarine, coconut and palm oil with foods predominate in polyunsaturated fats and monounsaturated fats such as oils, spreads, nut butters/pastes, avocado. Also limit foods with added salt choose reduced sodium options and chooser lower sodium foods of the same kind, do not add salt to foods in cooking or at the table. Limit foods with added sugar such as confectionery, sugar-sweeten soft drinks and cordials, fruit drinks, vitamin waters, energy and sport drinks.
