Jana Stávková, seminar tutor
Martin Krobot, seminar tutor
Department of Public Health
Academic year 2015/2016
NUTRITION
Public Health - practice
Why nutrition?
Diet and body weight are related to health status. Good nutrition is
important to the growth and development of children. A healthful diet
also helps reduce risks for many health conditions, including:
• Overweight and obesity
• Heart disease
• High blood pressure
• Dyslipidemia (poor lipid profiles)
• Type 2 diabetes mellitus
• Some cancers
• Osteoporosis
• Dental caries
• Constipation
• Diverticular disease
• Malnutrition
• Vitamin A, iodine-deficiency
• Iron-deficiency anemia
• …
Nutrition 2General information
Why are nutrition and weight status important?
Individuals who are at a healthy weight are less likely to:
• Develop chronic disease risk factors, such as high blood pressure and dyslipidemia.
• Develop chronic diseases, such as type 2 diabetes, heart disease, osteoarthritis, and some
cancers.
• Experience complications during pregnancy.
• Die at an earlier age
BMI = [weight (kg) / height (m) 2]
Underweight <18.5
Normal weight 18.5–24.9
Overweight 25.0-29.9
Obesity BMI of 30.0 or greater
Nutrition 3General information
Food Based Dietary Guidelines (FBDG)
• simple messages on healthy eating, aimed at the general public
• Nutrition education tool translating scientific knowledge and dietary standards
and recommendations into an understandable and practical form for use by those
who have little or no training in nutrition.
• FBDG are generally based upon scientific evidence on the relationship
between diet and chronic disease risk, taking into account nutrient
recommendations.
• They give an indication of what a person should be eating in terms of foods
rather than nutrients, and provide a basic framework to use when planning
meals or daily menus.
• Foods are classified into basic groups according to similarity of nutrient
content or some other criteria.
WHY? BALANCED, ADEQUATE AND VARIED DIET
• to help consumers in planning an overall healthy diet, while achieving
an adequate nutrient intake
Nutrition 4General information
FBDG
graphic formats
FOOD LABELING - REGULATION (EU) No 1169/2011
Mandatory particulars:
a) The name of the food
b) The list of ingredients (in descending order by weight)
c) Any ingredient or processing aid listed in Annex II or derived from substance or
product listed in Annex II causing allergies or intolerances used in the manufacture or
preparation of a food and still present in the finished product, even if in an altered form
d) The quantity of certain ingredients or categories of ingredients
e) The net quantity of the food
f) The date of minimum durability or the ΄use΄ by date
http://ec.europa.eu/food/safety/labelling_nutrition/labelling_legislation/index_en.htm (March/2016)
Nutrition 7General information
FOOD LABELING - REGULATION (EU) No 1169/2011
f) Any special storage conditions and/or conditions of use
g) The name of business and adress of the food business operator
h) The country of origin or place of provenance where provided for
i) Instructions for use where it would be difficult to make appropriate use of the food in
the absence of such instructions
j) With respect to beverages containing more than 1,2 % by volume of alcohol, the actual
alcoholic strenght by volume
k) A nutrition declaration
Nutrition 8General information
Nutrition declaration
The mandatory nutrition
declaration shall include the
folowing:
a) energy value
b) the amounts of fat, saturates,
carbohydrate, sugars, protein and salt
-----------------------------------------
• 1 kcal = 4,2 kJ
• 1 g Carbohydrate = 4 kcal
• 1 g Protein = 4 kcal
• 1 g Fat = 9 kcal
Nutrition 9General information
Allergens I
• Food ingredients that must be declared as allergens in the EU
1. Cereals containing gluten, namely: wheat (such as spelt and
khorasan wheat), rye, barley, oats or their hybridised strains,
and products thereof, except:
(a) wheat based glucose syrups including dextrose
(b) wheat based maltodextrins
(c) glucose syrups based on barley
(d) cereals used for making alcoholic distillates including ethyl
alcohol of agricultural origin
2. Crustaceans and products thereof
3. Eggs and products thereof
4. Fish and products thereof, except:
(a) fish gelatine used as carrier for vitamin or carotenoid preparations
(b) fish gelatine or Isinglass used as fining agent in beer and wine
Nutrition 10General information
Allergens II
Nutrition 11
5. Peanuts and products thereof
6. Soybeans and products thereof, except:
(a) fully refined soybean oil and fat
(b) natural mixed tocopherols (E306), natural D-alpha tocopherol, natural
D-alpha tocopherol acetate, and natural D-alpha tocopherol succinate
from soybean sources
(c) vegetable oils derived phytosterols and phytosterol esters from
soybean sources
(d) plant stanol ester produced from vegetable oil sterols from
soybean sources
7. Milk and products thereof (including lactose), except:
(a) whey used for making alcoholic distillates including ethyl
alcohol of agricultural origin
(b) lactitol
General information
Allergens III
Nutrition 12
• 8. Nuts, namely: almonds (Amygdalus communis L.), hazelnuts
(Corylus avellana), walnuts (Juglans regia), cashews (Anacardium
occidentale), pecan nuts (Carya illinoinensis (Wangenh.) K. Koch),
Brazil nuts (Bertholletia excelsa), pistachio nuts (Pistacia vera),
macadamia or Queensland nuts (Macadamia ternifolia), and products
thereof, except for nuts used for making alcoholic distillates including
ethyl alcohol of agricultural origin
9. Celery and products thereof
10. Mustard and products thereof
11. Sesame seeds and products thereof
12. Sulphur dioxide and sulphites at concentrations of more than
10 mg/kg or 10 mg/litre in terms of the total SO2 which are to be
calculated for products as proposed ready for consumption or as
reconstituted according to the instructions of the manufacturers
13. Lupin and products thereof
14. Molluscs and products thereof
General information
Nutrition claim…
• …any claim which states, suggests or
implies that a food has particular
beneficial nutritional properties due to:
• The energy (calorific value) it:
• (a) provides
• (b) provides at a reduced or increased rate or
• (c) does not provide
• The nutrients or other substances it:
• (a) contains
• (b) contains in reduced or increased proportions or
• (c) does not contain
Nutrition 13General information
Permitted nutrition claims - examples
LOW SUGARS
• A claim that a food is low in sugars, and any claim likely to have the same meaning for the
consumer, may only be made where the product contains no more than 5 g of sugars per 100 g for
solids or 2,5 g of sugars per 100 ml for liquids.
LOW FAT
• A claim that a food is low in fat, and any claim likely to have the same meaning for the consumer,
may only be made where the product contains no more than 3 g of fat per 100 g for solids or 1,5 g
of fat per 100 ml for liquids (1,8 g of fat per 100 ml for semi-skimmed milk).
HIGH FIBRE
• A claim that a food is high in fibre, and any claim likely to have the same meaning for the consumer,
may only be made where the product contains at least 6 g of fibre per 100 g or at least 3 g of fibre
per 100 kcal.
HIGH OMEGA-3 FATTY ACIDS
• A claim that a food is high in omega-3 fatty acids, and any claim likely to have the same meaning for
the consumer, may only be made where the product contains at least 0,6 g alpha-linolenic acid per
100 g and per 100 kcal, or at least 80 mg of the sum of eicosapentaenoic acid and docosahexaenoic
acid per 100 g and per 100 kcal.
Nutrition 14General information
Permitted nutrition claims – summaryhttp://ec.europa.eu/food/safety/labelling_nutrition/claims/nutrition_claims/index_en.htm
• Low energy
• Energy-reduced
• Energy-free
• Low fat
• Fat-free
• Low saturated fat
• Saturated fat-free
• Low sugars
• Sugars-free
• With no added sugars
• Low sodium/salt
• Contains (name of nutrient or other substance)
• Increased (name of the nutrient)
• Reduced (name of the nutrient)
• Light/lite
• Naturally/natural
• Source of omega-3 fatty acids
• High omega-3 fatty acids
• High monounsaturated fat
• High polyunsaturated fat
• High unsaturated fat
• Very low sodium/salt
• Sodium free or salt-free
• No added sodium/salt
• Source of fiber
• High fiber
• Source of protein
• High protein
• Source of (name of
vitamin/s) and/or
(name of mineral/s)
• High (name of
vitamin/s) and/or
(name of mineral/s)
Nutrition 15General information
Health claim…
• …any statement about a relationship between food and health
• The Commission authorises different health claims provided they are based
on scientific evidence and can be easily understood by consumers. The
European Food Safety Authority (EFSA) is responsible for evaluating the
scientific evidence supporting health claims.
• "Vitamin D is needed for the normal growth and development of bone
in children.“
• „Iodine contributes to normal functioning of the nervous system.“
• Regulation (EC) No 1924/2006
• REGISTER
http://ec.europa.eu/food/safety/labelling_nutrition/claims/register/index_en.htm
Nutrition 16General information
Nutrition 17
GRAINS
Grains group
• all foods made from wheat, rye, barley, oat, rice, cornmeal, such as bread, pasta, oatmeal,
breakfast cereals, tortillas,… but also buckwheat, millet, quinoa, amaranth,…
• 3-6 portions a day
• 1 portion = 1 slice of bread (60 g), 1 roll, 1 scoop of cooked rice or pasta (125 g), 1 bowl of breakfast cereals
carbohydrates (starch) → energy → 1 g = 17 kJ (4 kcal)
fibre
B vitamins (thiamin, niacin)
minerals (magnesium)
proteins - incomplete
Nutrition 19Grains
Incomplete proteins…
• …is any indispensable amino acid falling below the amount
recommended in the amino acid reference pattern
• cereals – lysine
• legumes (soya) – methionine (cystein)
• corn – tryptophan
• rice – lysine, threonine
Nutrition 20
…limiting aminoacids
Grains
Carbohydrates 1 g = 17 kJ (4,2 kcal)
Classification:
• Monosaccharides – glucose, fructose,
galactose
• Disaccharides – sucrose, lactose, maltose
• Polysaccharides (complex carbohydrates)
– starch, resistant starch, glycogen
• The Acceptable Macronutrient Distribution Range for carbohydrates
in human diet is 45–65 %.
Function:
• Energy
• Glycogen-carbohydrate storage
• Protein-sparing action
• Antiketogenic effect
• Heart action
• Central nervous system
Nutrition 21Grains
Gluten
GLUTEN
• wheat, spelt, rye, barley, oat and all products of them (pasta, bread, rolls,
breakfast cereals, crackers, pastry, couscous and other grain-based foods)
GLUTEN FREE
• rice
• corn, cornmeal
• buckwheat
• quinoa
• amaranth
• wild rice
• millet …pseudocereals
Nutrition 22
Celiac disease = autoimmune
disease, not allergy!
Grains
Whole grains
Nutrition 23Grains
Nutrition 24Grains
Dietary fibre
• "Dietary fiber is the edible parts of plants or analogous carbohydrates that
are resistant to digestion and absorption in the human small intestine with
complete or partial fermentation in the large intestine. Dietary fiber includes
polysaccharides, oligosaccharides, lignin, and associated plants substances.
Dietary fibers promote beneficial physiological effects including laxation,
and/or blood cholesterol attenuation, and/or blood glucose attenuation.“
(AACC International)
• Whole grains, fruits, vegetables, legumes, nuts and oily seeds
• Recommended fibre intake for adults … 25–30 g per day
Nutrition 25Grains
NUTRITION CLAIMS about fibre
SOURCE OF FIBRE
A claim that a food is a source of fibre, and any claim likely to have the same
meaning for the consumer, may only be made where the product contains at
least 3 g of fibre per 100 g or at least 1,5 g of fibre per 100 kcal.
HIGH FIBRE
A claim that a food is high in fibre, and any claim likely to have the same
meaning for the consumer, may only be made where the product contains
at least 6 g of fibre per 100 g or at least 3 g of fibre per 100 kcal.
Nutrition 26Grains
Glycemic index
• Carbohydrate foods are digested and absorbed
at different rates.
• GI is a relative measure of the effect of different
carbohydrate-containing foods on blood glucose level.
A food with a high GI will raise blood glucose to a greater
extent than a food with a low GI.
• A number of factors influence the rate and duration of the glycemic response the
type and form of the carbohydrate eaten, the cooking and processing
methods used, the time of day the carbohydrate is ingested or the amount of
other nutrients in the food, such as fat or protein or fibre. In addition, individuals
differ in their metabolism, which can also affect the glycemic response.
• For prevention and control of conditions such as obesity, diabetes and heart
disease and has also dietary advice for sport, for example which foods
should be eaten in the hours before and after physical exertion.
• GI does not refer directly to quantified food exchanges → Glycemic Load
Nutrition 27Grains
Nutrition 28Grains
Health claims
about beta-glucans
Beta-glucans contribute to the maintenance of normal blood cholesterol
levels.
The claim may be used only for food which contains at least 1 g of beta-glucans from oats, oat bran, barley,
barley bran, or from mixtures of these sources per quantified portion. In order to bear the claim information
shall be given to the consumer that the beneficial effect is obtained with a daily intake of 3 g of beta-glucans
from oats, oat bran, barley, barley bran, or from mixtures of these beta-glucans.
Consumption of beta-glucans from oats or barley as part of a meal contributes
to the reduction of the blood glucose rise after that meal.
The claim may be used only for food which contains at least 4 g of beta-glucans from oats or barley for each
30 g of available carbohydrates in a quantified portion as part of the meal. In order to bear the claim
information shall be given to the consumer that the beneficial effect is obtained by consuming the betaglucans
from oats or barley as part of the meal.
Nutrition 29Grains
FRUITS AND
VEGETABLES
What nutrients?
• water
• fibre
• vitamins and provitamins, minerals
• carbohydrates (+ proteins, fats)
+ non-nutritive bioactive
substances
Nutrition 31Fruits and Vegetables
…and those are?
• pigments – carotenes (ß-carotene, lycopene), xantophylls,
chlorophylls
• phenolic compounds, polyphenols
• flavonoids, isoflavonoids
• lignans, lignins
• glucosinolates
• … and much more, serving as:
provitamins, antioxidants,
anticarcinogenic, antibacterial effect etc.
Nutrition 32Fruits and Vegetables
Nutrient content (apple)
Nutrition 33
85,56
13,81
0,26
0,17 0,14
water carbohydrates protein fat bioactive comp.
Fruits and Vegetables
Recommendation: min. 5 servings;
a serving is…
FRUITS (2-4 servings)
• banana, apple, orange – 1x 100 g
• berries – a bowl 150–200 ml
• juice / smoothie – 250–300 ml, not diluted
VEGETABLES (3-5 servings)
• carrot, sweet pepper, medium-sized tomato – 1 piece
• raw leafy vegetables – a bowl 150–200 ml
• cooked, including potatoes * – 125 g
• juice / smoothie – 250–300 ml, not diluted
* As potatoes are frequently consumed, they are a good source of vitamin C.
Nutrition 34Fruits and Vegetables
To imagine that better
Nutrition 35Fruits and Vegetables
Health claims
• dried plums
• dried plums/prunes contribute to normal bowel function – 100 g per day
• number of vitamins and minerals
• vitamins – mainly vitamin C (acts as antioxidant)
• normal function of the immune system
• normal collagen formation for blood vessels, bones, cartilage etc.
• normal energy-yielding metabolism
• increases iron absorption
• normal psychological functions … etc. etc. – 15 authorised health claims
• minerals – mainly potassium (K)
• normal functioning of the nervous system
• normal muscle function
• maintenance of normal blood pressure
Nutrition 36Fruits and Vegetables
Vitamin C in fruits and vegetables
USDA National Nutrient Database
Food 100 g Vitamin C (mg)
Currants, european black, raw 181.0
Peppers, sweet, red, raw 127.7
Broccoli, raw 89.2
Strawberries, raw 58.8
Lemon, raw, without peel 53.0
Tomatoes, orange, raw 16.0
Potatoes, raw, skin 11.4
Banana, raw 8.7
Nutrition 37Fruits and Vegetables
Health claims
FOLATE
• contributes to maternal tissue growth during pregnancy *
• contributes to normal amino acid synthesis
• contributes to normal blood formation
• contributes to normal homocysteine metabolism
• contributes to normal psychological function
• contributes to the normal function of the immune system
• contributes to the reduction of tiredness and fatigue
• has a role in the process of cell division
* folate reduces the increase of neural tube defects
Nutrition 38Fruits and Vegetables
Nutrient Value per 100 g
Energy 47 kcal / 200 kJ
Fat 0,2 g
Saturated 0 g
Carbohydrates 10,1 g
Sugar 8,3 g
Protein 1,2 g
Salt 0,9 g
One veggie, two faces
Nutrition 39Fruits and Vegetables
Fruit or juice?
Nutrition 40
Nutrient
Value per 100 g
ORANGE SMOOTHIE JUICE
Energy 49 kcal / 205 kJ 56 kcal / 235 kJ 43 kcal / 180 kJ
Fat 0 g 0,3 g 0 g
Carbohydrates 10 g 14,4 g 9 g
Sugars 7,3 g 12,1 g 9 g
Protein 0,9 g 0,6 g 0,7 g
Fibre 2 g 1,7 g 0,1 g
Vitamin C 50,7 mg 41 mg 30 mg
Antioxidants (ORAC) 2 103 1 566 900
Fruits and Vegetables
And what about you?
How many portions
of fruit and vegetable
did you consume
yesterday?
Nutrition 41Fruits and Vegetables
MILK AND
DAIRY PRODUCTS
Milk and dairy products
• they are for example: yoghurt, cheese, milk, cottage cheese,
fermented milk products and other
• they provide a range of nutrients → the main are proteins,
calcium, vitamin B12, riboflavin
• dairy proteins…
• have a high nutrition value (like those in meat, fish and egg)
• contain satisfactory proportions of all the aminoacids that are essential
to the human organism
Nutrition 43Milk and dairy products
Component Amount in 1 l Percentage
Water ~ 87,0 %
Lactose 50 g 4,8 %
Fat 41 g 4,0 %
Proteins 33 g 3,2 %
Calcium 1,1 g 0,1 %
Riboflavin
(vitamin B2)
1,83 mg ~
Vitamin B12 4,4 μg ~
Composition of cow’s milk
Nutrition 44Milk and dairy products
• one glass/cup of milk (250 ml)
• one pot of yoghurt (200 ml)
• cheese 55 g
• …or like your palm/your fist/your hand
• 2–3 servings per day
Servings and recommendation
Nutrition 45Milk and dairy products
• Calcium contributes to normal blood clotting.
• Calcium contributes to normal energy-yielding metabolism.
• Calcium contributes to normal muscle function.
• Calcium contributes to normal neurotransmission.
• Calcium contributes to the normal function of digestive enzymes.
• Calcium has a role in the proces of cell division and specialization.
• Calcium is needed for the maintenance of normal bones.
• Calcium is needed for the maintenance of normal teeth.
• nutrition claim: „SOURCE OF CALCIUM“ (the product contains at least a significant amount
of the nutrient - at least 15 % of RDA*=800 mg per day) *RDA=recommended daily allowance
• other sources of calcium are 30 g poppy = 150 g cabbage = 200 g broccoli = (50 g of
hard cheese = yoghurt 150 g = milk 250 ml)
Calcium - health claims
Nutrition 46Milk and dairy products
• calcium absorption from vegetables such as broccoli, cauliflower
and kale is higher than from milk and diary products
Calcium absorption
Nutrition 47Milk and dairy products
• is an abnormal response of the body's immune system to milk
and products containing milk
• allergy related to proteins lactoglobulin, lactalbumin and
casein
• symptoms of milk allergy: wheezing, vomiting, hives and
digestive problems, anaphylaxis (a severe, life-threatening
reaction)
• treatment: food-elimination diet
Allergy to cow’s milk
Nutrition 48Milk and dairy products
Lactose intolerance (hypolactasia, lactase-non persistence)
• primary lactose intolerance is a genetically
influenced reduction of intestinal lactase
• secondary lactose intolarance can develop
as a consequence of infection of the small
intestine, inflammantory disorders or
malnutrition
• symptoms: abdominal bloating and
cramping, flatulence, diarrhea after
lactose consumption
• treatment:
• lactose-free or low-lactose diet
ASIANS 98 %
AFRICANS 78 %
CZECHS 6–20 %
SCANDINAVIANS 10 %
Nutrition 49Milk and dairy products
• Live cultures in yoghurt or fermented milk improve lactose
digestion of the product in individuals who have difficulty
digesting lactose.
• in order to bear the claim, yoghurt or fermented milk should
contain at least 108 Colony Forming Units of live starter
microorganisms (Lactobacillus delbrueckii subsp. bulgaricus
and Streptococcus thermophilus) per gram
Live yoghurt cultures (health claims)
Nutrition 50Milk and dairy products
Read labels!
Nutrition 51
Nutrient Sweetened dairy Natural dairy
Energy 69 kcal / 290 kJ 40 kcal / 170 kJ
Fats 1 g 1 g
Proteins 3 g 3 g
Carbohydrates 12 g 5,4 g
Milk and dairy products
MEAT, FISH AND
SEAFOOD, EGGS,
LEGUMES, NUTS
AND SEEDS
Energy
kJ/100 g
Water
g/100 g
Protein
g/100 g
Fat (SFA)
g/100 g
Carb
g/100 g
EGGS
Chicken eggs
575 76,1 12,5 9,2 (2,5) 1,3
MEAT
Lean beef – raw
Lean beef - stewed
427
823
73,3
55,9
22,3
36,9
1,3 (0,6)
5,3 (2,3)
0
0
FISH
Tuna
610 69,5 23,7 5,6 (1,3) 0
LEGUMES
Lentils – dried
Lentils – boiled
1372
466
9,8
62,4
69,6
23,6
0,7
0,4
48,5
16.3
NUTS
Almonds
2520 4,7 20,2 52,7 7,3
SEEDS
Sesame seeds
2380 3,2 24,5 45,9 (8,5) 13,9
www.nutridatabaze.cz
PROTEIN FOODS
PROTEIN
• Function:
- building blocks for bones, muscles, cartilage, skin, and blood
- building blocks for enzymes, hormones, and vitamins
- proteins are one of three nutrients that provide energy
• Protein:
- high biological value = protein contains the essential amino acids in the right
proportion required by humans (meat, poultry, fish, eggs, milk, cheese and
yogurt)
- low biological value = one or more essential amino acids are present in too
short amount (plants, legumes, grains, nuts, seeds and vegetables)
• !!! Legumes contain relatively low quantities of the essential amino acid
methionine (which is found in higher amounts in grains)
• The amino acid that is in the shortest supply in relation to need is termed the limiting amino acid
• Essential amino acid = indispensable amino acids that cannot be produced during metabolism by the body and therefore must be provided by our
diet
• Non - essential amino acid = dispensable amino acids that can be produced endogenously in the body from other proteins
Nutrition 55Protein foods
www.pav.rvp.cz
1-3 portions a day
80 g cooked meat
2 eggs
100 g or 250 ml cup of boiled legumes
Servings
Nutrition 56Protein foods
PROTEIN FOODS
Omega 3:
EPA, DHA
FIBRE
Fe, Zn
MERCURY
Omega 3:
ALA
vit. B12, A
All essential
amino acids
vit. D
iodine
Fish and seafood: EPA, DHA, vit. D
HEALTH CLAIM/RELATIONSHIP:
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid):
- maintenance of normal cardiac function1, blood pressure2, blood concentrations of
triacylglycerols3
• DHA:
- maintenance of normal (fasting) blood concentrations of triacylglycerols4
• MATERNAL INTAKE:
- DHA maternal intake contributes to the normal brain development of the foetus and breastfed
infants5
- DHA maternal intake contributes to the normal development of the eye of the foetus and
breastfed infants6
• vitamin D:
- absorption and utilisation of calcium and phosphorus and maintenance of normal blood
calcium concentrations, maintenance of bones and teeth, normal muscle function, normal
function of immune system and inflammation response, cell division7
Nutrition 58Protein foods
Conditions for using the claims
1The claim may be used only for food which is at least a source of EPA and DHA as referred to in the claim SOURCE OF OMEGA 3 FATTY ACIDS as listed in the Annex to
Regulation (EC) No 1924/2006. In order to bear the claim information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 250 mg
of EPA and DHA.
2The claim may be used only for food which provides a daily intake of 3 g of EPA and DHA. In order to bear the claim, information shall be given to the consumer that
the beneficial effect is obtained with a daily intake of 3 g of EPA and DHA. When the claim is used on food supplements and/or fortified foods information shall also be
given to consumers not to exceed a supplemental daily intake of 5 g of EPA and DHA combined. The claim shall not be used for foods targeting children.
3The claim may be used only for food which provides a daily intake of 2 g of EPA and DHA. In order to bear the claim, information shall be given to the consumer that
the beneficial effect is obtained with a daily intake of 2 g of EPA and DHA. When the claim is used on food supplements and/or fortified foods information shall also be
given to consumers not to exceed a supplemental daily intake of 5 g of EPA and DHA combined. The claim shall not be used for foods targeting children.
4The claim may be used only for food which provides a daily intake of 2 g of DHA and which contains DHA in combination with eicosapentaenoic acid (EPA). In order to
bear the claim, information shall be given to the consumer that the beneficial effect is obtained with a daily intake of 2 g of DHA. When the claim is used on food
supplements and/or fortified foods information shall also be given to consumers not to exceed a supplemental daily intake of 5 g of EPA and DHA combined. The claim
shall not be used for foods targeting children.
5Information shall be given to pregnant and lactating women that the beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the
recommended daily intake for omega-3 fatty acids for adults, i.e.: 250 mg DHA and EPA. The claim can be used only for food which provides a daily intake of at least
200 mg DHA .
6Information shall be given to pregnant and lactating women that the beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the
recommended daily intake for omega-3 fatty acids for adults, i.e.: 250 mg DHA and eicosapentaenoic acid (EPA). The claim can be used only for food which provides a
daily intake of at least 200 mg DHA.
7The claim may be used only for food which is at least a source of iron as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S]
as listed in the Annex to Regulation (EC) No 1924/2006
Nutrition 59Protein foods
Mercury in fish and shellfish
Recommendations for pregnant women, breastfeeding women and young children:
1. Do not eat shark, swordfish, king mackerel, tilefish.
They contain high levels of mercury.
2. Eat up to 340 g a week of a variety of fish and shellfish that are lower in
mercury.
Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your
two meals of fish and shellfish, you may eat up to 170 g (one average meal) of albacore tuna per week.
3. Check local advisories about the safety of fish caught by family and friends
in your local lakes, rivers, and coastal areas.
If no advice is available, eat up to 170 g (one average meal) per week of fish you catch from local waters, but don't
consume any other fish during that week.
http://www.fda.gov/Food/FoodborneIllnessContaminants/BuyStoreServeSafeFood/ucm110591.htm
Mercury may harm an unborn baby or young child's developing nervous system!
Nutrition 60Protein foods
MEAT: Fe, Zn, vit. B12
HEALTH CLAIM/RELATIONSHIP:
Iron: cognitive function, contribution to normal energy-yielding metabolism, formation of red blood cells
and haemoglobin, oxygen transport in the body, function of the immune system, reduction of tiredness
and fatigue, cell division*
Zinc: DNA synthesis and cell division, acid-base metabolism, contribution to normal carbohydrate
metabolism, cognitive function, fertility and reproduction, contribution to normal macronutrient
metabolism, maintenance of normal serum testosterone concentrations, vitamin A metabolism,
contribution to normal protein synthesis, maintenance of bones, normal hair, normal nails and normal
skin, fertility and reproduction, maintenance of vision, function of the immune system, protection of DNA,
proteins and lipids from oxidative damage, DNA synthesis and cell division*
B12: energy-yielding metabolism, contribution to neurological and psychological function, contribution to
normal homocysteine metabolism, contribution to neurological and psychological function, red blood cell
formation, function of the immune system, reduction of tiredness and fatigue, cell division*
A: metabolism of iron, maintenance of normal skin and mucous membranes, normal vision and normal
function of the immune system, cell differentiation*
*The claim may be used only for food which is at least a source of iron as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the
Annex to Regulation (EC) No 1924/2006
Nutrition 61Protein foods
Health claim: MEAT or FISH
Meat or fish contributes to the improvement of iron absorption
when eaten with other foods containing iron*
= MEAT FACTOR EFFECT
*The claim may be used only for food which contains at least 50 g of meat or fish in a single quantified
portion. In order to bear the claim information shall be given to the consumer that the beneficial
effect is obtained by consuming 50 g of meat or fish together with food(s) containing non-haem
iron.
Nutrition 62Protein foods
PROCESSED MEAT x RED MEAT
• Processed meat refers to meat that has been transformed through salting, curing,
fermentation, smoking, or other processes to enhance flavour or improve preservation
(bacon, salami, sausages, hot dogs)
• Red meat refers to all mammalian muscle meat, including beef, veal, pork, lamb, mutton,
horse, and goat.
IARC (International Agency for Research of Cancer)
• Processed meat was classified as Group 1 - this classification is based on sufficient evidence from
epidemiological studies that eating processed meat causes colorectal cancer. An analysis of data from 10 studies
estimated that every 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by
about 18%.
• Red meat was classified as Group 2A, probably carcinogenic to humans. The cancer risk related to the
consumption of red meat is more difficult to estimate because the evidence that red meat causes cancer is not as
strong. However, if the association of red meat and colorectal cancer were proven to be causal, data from the same
studies suggest that the risk of colorectal cancer could increase by 17% for every 100 gram portion of red meat
eaten daily.
Nutrition 63Protein foods
Cholesterol
• only the cell membranes of animal tissue contain cholesterol
• chicken liver (497 mg / 100 g), egg yolk (1281 mg / 100 g),
butter (266 mg / 100 g),
• !!! Cholesterol is not a fat. It´s a sterol.
• it is a “fat-like” substance present in all body cells that is needed for many
essential body processes
Importance:
• component of cell membranes
• it contributes to the digestion of fat and the skin’s production of
vitamin D
…dietary determinants of blood cholesterol levels
are saturated fatty acids and trans fatty acids
Myth: „If you have high cholesterol, stop eating eggs“
Nutrition 65Protein foods
Nutrients in eggs
8,25 μg Se/100 g 40 mg EPA+DHA/100 g
CHICKEN FEED
All essential nutrients
(except vitamin C )
Nutrition 66Protein foods
Legumes, nuts and seeds: FIBRE
SOURCE OF FIBRE (nutrition claim)
= product contains at least 3 g of fibre per 100 g or at least 1,5 g of fibre per
100 kcal.
HIGH FIBRE (nutrition claim)
= product contains at least 6 g of fibre per 100 g or at least 3 g of fibre per
100 kcal FIBRE
SOYBEANS
- dried: 19,4 g/100 g
- boiled: 7,9 g/100 g
ALMONDS: 12,2 g/100 g
PISTACHIOS: 10,4 g/100 g
HAZELNUTS: 8,7 g/100 g
LENTILS:
- dried: 15 g/100 g
- boiled: 5 g/100 g
POPPY SEEDS: 22,7 g/100 g
SESAME SEEDS: 7,9 g/100 g
PUPMKIN SEEDS: 3,9 g/100 g
SOAKING,
GERMINATION,
COOKING
- legumes are more
digestible
Nutrition 67Protein foods
Legumes, nuts and seeds: ALA
ALA
= alpha-linolenic acid (omega-3 fatty acid)
• flaxseed oil, canola oil, soyabean oil, walnuts, …
• health claim: ALA contributes to the maintenance of normal blood
cholesterol levels*
*The claim may be used only for food which is at least a source of ALA as referred to in the claim SOURCE OF OMEGA 3 FATTY ACIDS as
listed in the Annex to Regulation (EC) No 1924/2006. Information shall be given to the consumer that the beneficial effect is obtained with
a daily intake of 2 g of ALA.
ALA → EPA and DHA
!!! conversion efficiencies 10%
Nutrition 68Protein foods
Health claim: WALNUTS
Walnuts contribute to the improvement
of the elasticity of blood vessels*
*The claim may be used only for food which provides a daily intake of 30 g of walnuts. In order to bear
the claim, information shall be given to the consumer that the beneficial effect is
obhttp://www.isabelsbeautyblog.com/wp-content/uploads/walnuts-and-shells.jpgtained with a daily
intake of 30 g of walnuts.
Nutrition 69Protein foods
FAT, SALT AND
SUGAR
Use moderation with their intake!
LIPID
• Lipid = a compound that is insoluble in water, but soluble in an
organic solvent (e.g. ether, benzene, acetone, chloroform)
• “lipid” is synonymous with “fat”, but also includes phospholipids,
sterols etc.
• chemical structure: glycerol + fatty acids > triacylglycerols =
triglycerides = TAGs
• Contain carbon, oxygen, and hydrogen
Nutrition 72Fat, salt and sugar
Functions of Fats
• supply energy - fats provide 9 kcal per gram
• carry vitamins A, D, E and K through the body
• provide a reserve store of energy
• promote healthy skin
• secure normal cell growth
• act like a "cushion" and heat regulator to protect your heart, liver and other
vital organs
• used to manufacture major sex hormones
• key to the structure of cell membranes
• components of hormones and precursors for prostaglandin synthesis
• help us feel full longer
• add flavour to food, increase palatability of foods
Nutrition 74Fat, salt and sugar
20-35 % (adults) of a person’s total calories
should come from fat sources.
Nutrition 75Fat, salt and sugar
Fatty acid nomenclature
• nomenclature reflects location of double bonds
• there are also used common names (e.g., oleic, stearic, palmitic)
• linoleic is also known as 18:2 n-6
• this means the FA is 18 carbons in length, has 2 double bonds,
the first of which is on the 6th carbon
• arachidonic = 20:4 n-6
Nutrition 76Fat, salt and sugar
Difference in double-bond location
• The location of the first double bond in unsaturated fatty acids
differ the omega-3 fatty acid and omega-6 fatty acid
• Omega-3 fatty acid
• First double bond is between the third and fourth carbon from the
omega end
• Example: Alpha-linolenic acid
• One of the two essential fatty acids
Nutrition 77Fat, salt and sugar
Difference in double-bond location
• Omega-6 fatty acid
• First double bond is between the sixth and seventh carbon from the
omega end
• Example: Linoleic acid
• One of the two essential fatty acids
Nutrition 78Fat, salt and sugar
The Omega fatty acids
Nutrition 79Fat, salt and sugar
Types of fatty acids
• organic acid units that make up fat
• there are three types:
1. Saturated FA - SFA (SAFA)
2. Monounsaturated FA - MUFA
3. Polyunsaturated FA – PUFA
• recommended ratio: 1 SFA : 1,4 MUFA : 0,6 PUFA
Nutrition 80Fat, salt and sugar
Sources of fatty acids
• Saturated fatty acids sources: butter, beef
fat, lard, meat, milk and dairy products,
coconut, palm and palm kernel oils
1
• Monounsaturated fatty acids sources: olive,
canola oil, nuts - pistachios, almonds,
hazelnuts, cashews, as well as peanuts,
avocados
1,4
• Polyunsaturated fatty acids sources:
walnuts, soybeans, flax, sunflower, sesame oils,
salmon, mackerel, herring (ie. especially oily
fish and seafood)
0,6
Nutrition 81Fat, salt and sugar
Cooking with oils
• Stability of the fatty acids varies between oils. Heat stability is indicated by
the ‘smoke point’ - the temperature at which decomposition becomes
visible as bluish smoke. If the cooking temperature is too high, the oil will
eventually degrade. Generally, the longer it is heated, the more it will
deteriorate. On the other hand, if the temperature is too low, cooking time
is extended and more oil will be absorbed. In general, refined oils have
higher stability and smoke point.
• It is important to note that the higher the level of unsaturation of the
fatty acids, the lower the heat stability of the oil. Refined
monounsaturated-rich oils, such as refined, non-virgin olive oil, peanut oil,
as well as high oleic rapeseed and sunflower oils, are therefore more
stable, and can be re-used to a greater extent than polyunsaturated-rich
oils, such as corn oil and regular sunflower.
Nutrition 84Fat, salt and sugar
Hydrogenation of unsaturated FA
• purposes:
• production of solid fats (shortening) from liquid oils
• production of more chemically stable fats (resist oxidation,
rancidity)
• the process in which missing hydrogen atoms are added to an
unsaturated fat to make it firmer
= conversion of PUFA to MUFA & SFA
Nutrition 86Fat, salt and sugar
Trans-unsaturated fatty acids (TFAs)
• Trans fatty acids are produced by partial hydrogenation of liquid plant oils
• hydrogenation of unsaturated FA = conversion of PUFA to MUFA & SFA
• purposes: production of solid fats (shortening) from liquid oils
production of more chemically stable fats (resist oxidation,
rancidity)
• Trans fatty acids occur naturally in animal products such as meat and dairy
products
• Trans fatty acids are formed during heating of cooking oils (> 220 °C)
Nutrition 87Fat, salt and sugar
TFAs
Nutrition 88Fat, salt and sugar
Trans-unsaturated fatty acids
• A large number of TFA isomers of MUFA and PUFA, including positional
isomers of individual fatty acids, occurs in foods. These TFA originate from
several sources:
• bacterial transformation of unsaturated fatty acids in the rumen of
ruminant animals.
• industrial hydrogenation used to produce semi-liquid and solid fats that
can be used for the production of foods such as margarine, shortenings
and biscuits
• deodorisation (a necessary step in refining) of unsaturated vegetable oils
(or occasionally fish oils) high in polyunsaturated fatty acids
• heating and frying of oils at too high temperatures (> 220 °C). These
modifications are time-dependent with about 5 % of isomerisation of n-3
18:3 after 2 hours and 25 % after 12 hours of heating.
Nutrition 89Fat, salt and sugar
Hydrogenation
• forms a new type of fatty acid called trans-fatty acid
• (“man-made” fat)
• trans-fatty acids have many of the same properties as
SATURATED fats
Nutrition 90Fat, salt and sugar
Down with TFAs – less than 1 %
• TFAs have been associated with a detrimental effect on
plasma lipids, with raised levels of LDLs, and lowered highdensity
lipoproteins (HDLs)
• Because of this, food manufacturers have in recents years worked to lower
levels of TFAs in foods, and TFAs are declared on some labels.
• Trans fatty acids intake should be as low as possible within the context
of a nutritionally adequate diet.
• The available evidence is insufficient to establish whether there is
a difference between ruminant and industrial trans fatty acids consumed
in equivalent amounts on the risk of coronary heart disease.
Nutrition 91Fat, salt and sugar
Sterols
• More complex than phospholipids or triacylglycerols
• Four connected rings of carbon and hydrogen
• Do not provide energy
• Cholesterol is the best known sterol
• Found in every cell
Sterols are not fat!
Nutrition 92Fat, salt and sugar
What is cholesterol?
• Cholesterol is NOT a fat.
• a “fat-like” substance present in all body cells that is needed for
many essential body processes
• contributes to the digestion of fat and the skin’s production of
vitamin D
• adults manufacture all the cholesterol they need, mostly in the
liver
• all animals also have the ability to manufacture cholesterol
Nutrition 93Fat, salt and sugar
Cholesterol In Foods:
• all animals make cholesterol > if you eat any animal product,
including MEAT, POULTRY and FISH, you will be consuming some
“extra” or unneeded cholesterol.
• other foods high in cholesterol are:
• egg yolks
• liver / organ meats
• some shellfish
Nutrition 94Fat, salt and sugar
Phytosterols – major plant sterols
• phytosterols are derived from plants
• beta-sitosterol is obtained from nuts, cereals, fats and oils
• plant stanol and sterol esters have been marketed in recent
years to help in cholesterol lowering, as they compete with
cholesterol for absorption and promote the increases loss of
cholesterol in faeces
Nutrition 95Fat, salt and sugar
Phytosterols
Chemical structure of cholesterol, sitosterol (plant sterol), and sitostanol (plant
stanol). Both plant sterols and plant stanols differ from cholesterol only in the side
chain attached to the sterol ring. Plant stanols are saturated plant sterols without a
double bond in the sterol ring. Due to their saturation status, plant stanols are less
effectively absorbed. Esterified plant sterols and plant stanols are supplemented in
‘nutraceuticals’ to reduce serum cholesterol levels
Nutrition 96Fat, salt and sugar
Plant sterols/stanols – HEALTH CLAIMS
• following wording reflects the scientific evidence: “Plant sterols/stanols
help to maintain normal blood cholesterol levels”.
• Plant sterols improve blood cholesterol levels
• Daily phytosterols intake helps achieve acceptable LDL-cholesterol
levels
• In order to bear the claim, a food should provide at least 0.8 g per day of
plant sterols/stanols in one or more servings. These amounts can be
reasonably achieved in the context of a balanced diet. The target
population is adults.
• Food products containing plant sterols and/or plant stanols may not be
nutritionally appropriate for pregnant and breastfeeding women, and for
children under the age of five years.
Nutrition 97Fat, salt and sugar
LDLs and HDLs
• certain amount of cholesterol circulates in the blood
• it does not float through the bloodstream on its own, but in
chemical “packages” called lipoproteins
• there are two major kinds of lipoproteins:
1. LDLs (Low-Density Lipoproteins)
2. HDLs (High-Density Lipoproteins)
Nutrition 98Fat, salt and sugar
Low-Density Lipoproteins
• take cholesterol from the liver to wherever it is needed in the
body
• if too much LDL cholesterol is circulating, the excess amounts of
cholesterol can build up in artery walls
• this buildup increases the risk of heart disease or stroke
• thus, LDL cholesterol has come to be known as
“bad cholesterol”
Nutrition 99Fat, salt and sugar
High-Density Lipoproteins - “Heroes”
• picks up excess cholesterol and takes it back to the liver,
keeping it from causing harm
• thus, HDL cholesterol has come to be known as
“good cholesterol”
Nutrition 100Fat, salt and sugar
Important!
For most people, the amounts and types of fats eaten
have a greater effect on blood cholesterol than does
the cholesterol itself.
The fats found in food, such as butter, chicken fat, or
corn oil, are made up of different combinations of
fatty acids.
Nutrition 101Fat, salt and sugar
Saturated fatty acids
• raise LDLs - lauric, myristic and palmitic acid raise blood total
and LDL cholesterol concentrations
• raise HDLs - lauric acid strongly increases blood HDL
cholesterol
Nutrition 103Fat, salt and sugar
Monounsaturated fatty acids
• appear to lower LDL (“bad”) cholesterol and help raise levels of
HDL (“good”) cholesterol
Nutrition 104Fat, salt and sugar
Polyunsaturated Fatty Acids
• n-6 PUFA lower blood total and LDL cholesterol concentrations
• effects of alpha-linolenic acid on the blood lipoprotein profile
are comparable to those of linoleic
• EPA and DHA lower blood triacylglycerol concentrations
Nutrition 105Fat, salt and sugar
Lipoprotein profile
• The most favourable lipoprotein profile to lower atherosclerotic
risk is achieved when a mixture of SFA and TFA is replaced by a
mixture of oleic acid, linoleic acid and n-3 LCPUFA. These effects
are dose-dependent. The various SFA may also differ in their
effects on the blood lipoprotein profile. In particular, the effects
of stearic acid may be less disadvantageous than those of
myristic and palmitic acids. However the available data are
insufficient to set different DRVs for different SFA.
Nutrition 106Fat, salt and sugar
Effect on blood cholesterol
• all fats include all 3 kinds of fatty acids, but in varying amounts
• each type of fat has a different effect on cholesterol levels
• decreasing the intake of SFA and TFA, and increasing the intake
of fish oil, lower cardiovascular risk
Nutrition 107Fat, salt and sugar
Essential fatty acids
1. Alfa-Linolenic Acid (LNA, ALA)
2. Linoleic Acid (LA)
• “essential” because the body cannot manufacture them
• have to be supplied by food a person eats
• both polyunsaturated fatty acids
• found in the natural oils of plants and fish
• body needs them for its basic functions, including production of
various hormones
Nutrition 108Fat, salt and sugar
Interconversion between fatty acids
desaturation and elongation
Nutrition 109Fat, salt and sugar
Essential fatty acids, eicosanoids, and cell membrane
• linoleic acid can be elongated and converted to arachidonic acid
• alpha-linolenic acid
• converts to eicosapentaenoic acid (EPA)
• EPA elongates to docosahexaenoic acid (DHA)
• needed for healthy cell membranes
• intake of 250 mg per day of EPA plus DHA (1 to 2 fatty fish meals per
week) appears to be sufficient for primary prevention (cardiovascular)
in healthy subjects.
Nutrition 110Fat, salt and sugar
Use moderation with fat intake
• read food labels
• use olive oil, canola oil for cooking
• avoid margarine with trans fatty acids
• choose lean meat, fish, poultry
• eat less bacon, sausages, hot dogs, organ meats
• choose nonfat, lowfat dairy products
• use substitutes for higher-fat products
Nutrition 113Fat, salt and sugar
SALT
Nutrition 114
Salt vs. Sodium
• Salt is sodium chloride (NaCl)
• Sodium is an element which occurs naturally and is used by the
body
• 1 g of sodium = 2,5 g of salt
Nutrition 115Fat, salt and sugar
Salt: a history
• The word salt comes from the word ‘salarium’ in latin (salary)
• This is because roman soldiers used to be partly paid in salt
Nutrition 116Fat, salt and sugar
Salt: a history
Nutrition
Salt was once needed
as a preservative to
make food last longer
– we call this
increasing “shelf life”
117Fat, salt and sugar
Salt: a history
Nutrition
We now have
fridges, freezers
and cans to make
food last a long time
I
118Fat, salt and sugar
Salt: a history
Nutrition
But there are much
nicer and healthier
sources of flavours
such as herbs and
spices…
119Fat, salt and sugar
Where is the sodium?
Fact: Most of the foods we eat
contain too much sodium.
Nutrition 120Fat, salt and sugar
Where is the salt?
• around 75 % of our salt intake comes from processed foods,
e.g. bread, breakfast cereals and ready meals.
• TIP for you: it is important to know how much salt the food
product provides. You can check the salt content on the food
label before you buy, to help you make a good choice.
• many commercially-made food products have been
reformulated to reduce their salt content
Nutrition 121Fat, salt and sugar
• hypertension
• stomach cancer
• obesity
• osteoporosis
• …
…consume less than 2000 mg sodium per day.
Why Sodium Reduction?
Nutrition 122Fat, salt and sugar
Reduction to 5-6 g salt (2-2.4 g sodium) per day
is recommended
Nutrition 123Fat, salt and sugar
Iodine and salt
• IDD is the world's leading cause of preventable mental retardation and
impaired psychomotoric development in young children.
• iodine-deficiency results in goiter
• in its most extreme form, iodine deficiency causes cretinism
• it also significantly raises the risks of stillbirth and miscarriage for
pregnant women
• food sources of iodine: seafood, fish, milk, dairy products
Nutrition 124Fat, salt and sugar
Differences in Na between Countries
• USA - 6-piece Chicken Nuggets
• 600 mg sodium
• (280 calories)
• United Kingdom - 6-piece Chicken Nuggets
• 280 mg sodium
• (260 calories)
= 320 mg less sodium
Nutrition 125Fat, salt and sugar
Recommendations for sodium restriction
• Use nutrition information on food labels
• Avoid obviously salted foods such as a bouillon, soup and gravy bases, canned soups and stew; bread and
rolls with salt toppings, salted crackers; salted nuts or popcorn, potato chips, pretzels and other salted
snack foods
• Avoid smoked or cured meat, such as bacon, cold cuts, and other processed meat
• Avoid salted and smoked fish
• Avoid olives, sauerkraut and vegetables prepared in brine, tomato and vegetable cocktail juices
• Avoid soy sause, Worcestershire sauce
• Serve salty cheese in limiting amounts
• Avoid drinking of sodium-rich mineral waters
• Prepare food with little salt
• Consume potassium-rich foods such as fruits and vegetables
• Use herbs and spices to flavour your food
• Regular table salt (sodium chloride) may abe replaced by other mineral salts which do not contain sodium,
e.g. potassium chloride.
Nutrition 126Fat, salt and sugar
SUGAR
Nutrition 127Fat, salt and sugar
SUGARS = mono- and disaccharides
The proposed labelling reference intake for (total) sugars (90 g)
corresponds to 18 E% for a 8400 kJ (2000 kcal) diet. The proposed
value is at the lower end of the range of average intakes of total sugars
in adults in EU countries (about 17 - 26 E%). Total sugars include both
indigenous (sugars naturally present in foods such as fruit, vegetables,
cereals and lactose in milk products) and added sugars. There are
generally no recommended intakes for total sugars.
Some authorities have recommended upper limits of intake of added
sugars (generally 10 E%) for individuals in the general population,
while others recommend that intake of added sugars, or certain foods
containing added sugars, be limited but do not recommend an upper
limit.
Nutrition 128Fat, salt and sugar
Sugar
• It has been estimated that indigenous sugars provided by
recommended daily intakes of fruits, vegetables, cereals and
dairy products would amount to about 45 g in adults.
• Assuming that the remaining 45 g of sugars (up to the 90 g
proposed for the labelling reference intake) are added sugars,
this would correspond to 9 E% for a 8400 kJ or 2000 kcal diet.
Nutrition 129Fat, salt and sugar
Sugar
Intrinsic sugars
• from intact fruits & vegetables
Added sugars
• the term “added sugars”or “extrinsic” sugars” refers to sucrose, fructose,
glucose, starch hydrolysates (glucose syrup, high-fructose syrup) and
other isolated sugar preparations used as such or added during food &
beverages preparation and manufacturing.
Free sugars
• added sugars + concentrated sugars (i.e. from honey, syrups, and
juices)
130Nutrition Fat, salt and sugar
Sugar - European legislation
Sugar alcohols (polyols) such as sorbitol, xylitol, mannitol,
and lactitol, are usually not included in the term
“sugars”.
Nutrition 131Fat, salt and sugar
Sugar
Why is sugar added to foods?
• flavour enhancement
• provide texture and colour
• permits fermentation
• adds bulk
• acts as a preservative
• balance acidity
Sugar is addictive!
132Nutrition Fat, salt and sugar
Empty Calories?
133
Honey Coke Apricots
Size of 100 kcal portion 1.5 tbsp 1 cup 6
Carbohydrate - sugars (g) 26 26 24
Protein (g) trace 0 2
Calcium (mg) 2 6 30
Vitamin A (mg) 0 0 554
Vitamin C (mg) trace 0 22
Nutrition Fat, salt and sugar
Sugar recommendations
DRI:
• < 10 % of average daily energy intake should be from sugars
Tips for limiting sugar intake:
• use food labels to determine amount of sugar in products
• use ingredient lists to identify multiple sugar sources and added
sugars
• use less added sugar
• limit soft drinks, juice, sugary cereals, candy
• choose fresh fruits
Nutrition 134Fat, salt and sugar
WATER
Water balance
• IN
• fluids: 1 400 ml
• food: 700 ml
• metabolism: 200 ml
• OUT
• urine: 1 400 ml
• feces: 100 ml
• perspiration: 100 ml
• insensible loss (skin, respiration): 700 ml
Nutrition 136
metabolism
food
liquids
Water
Functions of body water
• is essential to the life of every cell
• gives body form and structure
• environment for chemical reactions to také place
• nutrients and waste products transport
• dissolves important substances in tissues and cells
• body temperature regulation
• dissolves medications
Nutrition 137Water
Content of water in food
Nutrition 138
Wheat bread
water dry matter
Cucumber
water dry matter
Chicken breast
water dry matterYoghurt
water dry matter
Walnuts
water dry matter
Banana
water dry matter
Water
How much water?
30–35 ml/kg BW*/day
average man of 70 kg
= 2,1–2,5 l
(total intake from food and drinks)
Older adults with a diminished sense of thirst, vigorous physical activity of long duration, the critically ill with a high
rate of metabolism, persons in very hot environments with high losses of water via sweat, exposure to cold weather
in high altitudes, impared renal concentration ability, fever, diarrhea, vomiting, or people doing strenuous physical
work require special attention.
*BW…body weight (ideal)
Nutrition 139Water
Use nutrition information on food labels
to help you make healthier food choices.
REQUIRED LITERATURE
• Krause's food & nutrition therapy. Edited by L. Kathleen Mahan - Sylvia
Escott-Stump. 12th ed. St. Louis, Mo.: Saunders/Elsevier, 2008. xxiv, 1352.
ISBN 9781416034018. pp. 22-157, 357-362.
• http://is.muni.cz/predmet/med/jaro2016/aVLOZ0241c?lang=en
Nutrition 141
Useful references
• EFSA - http://www.efsa.europa.eu/
• EUFIC – www.eufic.org
• USDA National Nutrient Database - https://ndb.nal.usda.gov/
Journals:
• American journal of clinical nutrition
• Nutrition reviews
• Journal of the American College of Nutrition
• Journal of the Academy of Nutrition and Dietetics
• Clinical nutrition
• European journal of clinical nutrition
• Nutrition bulletin
Nutrition 142
Thanks for your attention!
Nutrition 143