http://files.oaz.webnode.cz/200000005-2d4ab2e44f/zelenina2.jpg Department of Public Health Academic year 2018/2019 NUTRITION Seminar 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 2 General 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 (m2)] Underweight <18.5 Normal weight 18.5–24.9 Overweight 25-29.9 Obesity BMI of 30 or greater Nutrition 3 General 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 4 General information http://www.eufic.org/article/en/page/RARCHIVE/expid/food-based-dietary-guidelines-in-europe/ http://www.ulekare.cz/dbpic/potravinova_pyramida_new FBDG graphic formats http://www.eufic.org/upl/1/default/img/German%20pyramide.jpg http://www.eufic.org/article/cs/page/RARCHIVE/expid/food-based-dietary-guidelines-in-europe/ Německá skládačka Španělské kolo Maďarský dům Francouzské schody My Plate – USA Kanadská duha Japonská káča Čínská pagoda Japonsko, pagoda!!! http://www.eufic.org/upl/1/default/img/French%20stairs.jpg http://www.eufic.org/upl/1/default/img/hungarian%20house%281%29.jpg 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 Nutrition 7 General information http://ec.europa.eu/food/safety/labelling_nutrition/labelling_legislation/index_en.htm http://eur-lex.europa.eu/legal-content/EN/TXT/?uri=uriserv:OJ.L_.2011.304.01.0018.01.ENG&toc=OJ:L:2 011:304:FULL FOOD LABELING - REGULATION (EU) No 1169/2011 g)Any special storage conditions and/or conditions of use h)The name of business name and adress of the food business operator i)The country of origin or place of provenance where provided for j)Instructions for use where it would be difficult to make appropriate use of the food in the absence of such instructions k)With respect to beverages containing more than 1,2 % by volume of alcohol, the actual alcoholic strenght by volume l)A nutrition declaration Nutrition 8 General information http://ec.europa.eu/food/safety/labelling_nutrition/labelling_legislation/index_en.htm http://eur-lex.europa.eu/legal-content/EN/TXT/?uri=uriserv:OJ.L_.2011.304.01.0018.01.ENG&toc=OJ:L:2 011:304:FULL Nutrition declaration •The mandatory nutrition declaration shall include the folowing: •a) energy value •b) the amounts of fat, saturates, carbohydrate, sugars, protein and salt • • • • • Nutrition 9 General 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 10 General information FOOD LABELING REGULATION (EU) No 1169/2011 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 claims are only permitted if they are listed in the Annex of Regulation (EC) No 1924/2006, lastly amended by Regulation (EU) No 1047/2012. • Nutrition 13 General 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 14 General information http://ec.europa.eu/food/safety/labelling_nutrition/claims/nutrition_claims/index_en.htm Permitted nutrition claims - summary •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 15 General 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 • • Nutrition 16 General information REGISTR http://ec.europa.eu/food/safety/labelling_nutrition/claims/register/index_en.htm OBRÁZKY OBALŮ!!! Useful references •EFSA - http://www.efsa.europa.eu/ •EUFIC - www.eufic.org • •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 17 General information GRAINS http://files.nutricniterapeut.webnode.cz/200000005-ab9d6ac973/pyramida.jpg Grains group •all foods made from wheat, rice, oats, cornmeal, barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas,… •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 (4,2 kcal) • fibre • B vitamins (thiamin, niacin) • minerals (magnesium) • proteins - incomplete • http://www.ulekare.cz/dbpic/potravinova_pyramida_new Nutrition 19 Grains Incomplete proteins… • •…is any indispensable amino acid falling below the amount recommended in the amino acid reference pattern • •wheat – 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 – starch, resistant starch, glycogen • • •The Acceptable Macronutrient Distribution Range for carbohydrates is 45–65 %. • •Function: •Energy •Glycogen-carbohydrate storage •Protein-sparing action •Antiketogenic effect •Heart action •Central nervous system • • Nutrition 21 Grains SKRÝT Gluten •GLUTEN •wheat, rye, barley, oats and all products of them (pasta, bread, rolls, breakfast cereals, crackers, pastry and other grain-based foods) • •GLUTEN FREE •rice •corn, cornmeal •buckwheat •quinoa •amaranth •wild rice •millet …pseudocereals • • • • https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRR3yu6ShfXDdXMr7ZGgltSUY_xNvs4Uf4zsp6GH1eYMRu uNCjq3w Nutrition 22 Celiac disease – autoimmune disease, not allergy Grains Cornmeal – kukuřičná mouka Sorghum – čirok Teff – milička CELIAKIE NENÍ ALERGIE Whole grains Nutrition 23 Grains BRAN – otruby - The part of the grain that contains the most dietary fiber. http://budkocka.cz/pix/f/417y.jpg Nutrition 24 Grains 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 http://plzen.cz/wp-content/uploads/2014/06/plzen_cz_lusteniny.jpg Nutrition 25 Grains http://www.aaccnet.org/INITIATIVES/DEFINITIONS/Pages/DietaryFiber.aspx 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. http://quakeroats.ca/sites/quakeroats.ca/files/M221062_HF_RsnSpc_10ct_Eng.png Nutrition 26 Grains 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 fiber. 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 27 Grains The effect of particular foods is compared with the effect of a glucose solution on blood glucose. In clinical practise, GI was measured by studying blood glucose levels over a 2-hour period following ingestion of 50 g of glucose and after consuming a 50-g carbohydrate portion on the test food. The glucose dose was assigned the rating of 100, and individual foods were rated accordingly. Both the quantity and quality of carbohydrate influence the glycemic response GL was introduced to quantify the overall glycemic effect of a portion of food GL gives a relative indication of how much that serving of food is likely to increase your blood-sugar levels GLYCEMIC LOAD (GL) = GI/100 x Net Carbs (Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber) (GL = GI × dietary carbohydrate content) Glycemic Loads below 10 to be „low“ Glycemic Loads above 20 to be „high“ The higher the GL, the greater the expected elevation in blood glucose and in the insulinogenic effect of the food The long-term consumption of a diet with a relatively high GL (adjusted for total energy) is associated with an increased risk of type 2 diabetes and coronary heart disease Nutrition 28 Grains 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 beta-glucans from oats or barley as part of the meal. Nutrition 29 Grains http://www.keralaayurveda.biz/sites/default/files/Here%E2%80%99s_why_Ayurveda_says_we_should_eat_mo re_fruits_and_veggies!.jpg FRUITS AND VEGETABLES http://files.nutricniterapeut.webnode.cz/200000005-ab9d6ac973/pyramida.jpg Nutrient content (apple) Nutrition 31 Fruits 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 stuff etc. Nutrition 32 Fruits and Vegetables 3–5 servings; a serving is… •FRUITS •banana, apple, orange – 1x 100 g •berries – a bowl 150–200 ml •juice – 250–300 ml, not diluted • •VEGETABLES •carrot, sweet pepper, medium-sized tomato – 1 piece •raw leafy vegetables – a bowl 150–200 ml •cooked, including potatoes – 125 g •juice – 250–300 ml, not diluted Nutrition 33 Fruits and Vegetables To imagine that better Nutrition 34 http://www.semena-rostliny.cz/img/cms/miska%20malin.jpg http://www.dunajostrava.cz/portals/38/Sys30/fotoShort/1726.png http://www.ernst-prigge.de/media/catalog/product/cache/1/image/365x/9df78eab33525d08d6e5fb8d27136e9 5/g/e/gemuese_paprika_rot.jpg http://pi.ce-tescoassets.com/assets/CZ/010/288010/ShotType1_328x328.jpg http://www.srecepty.cz/system/images/9193/full.20080204233721%21Pear.jpg Fruits and Vegetables Health claims •dried plums •dried plums/prunes contribute to normal bowel function – 100 g per day •huge number of vitamins and minerals •vitamins – mainly vit. C •normal function of the immune system •normal collagen formation for blood vessels, bones, cartilage etc. •normal energy-yielding metabolism •normal psychological functions … etc. etc. – 15 authorised claims •minerals – mainly potassium (K) •normal functioning of the nervous system •normal muscle function •maintenance of normal blood pressure Nutrition 35 Fruits and Vegetables Vitamin C 36 Food Vitamin C (100 g) Sweet peppers, red 191 mg Black currant 166 mg Broccoli 121 mg Brussels sprouts 95 mg Kiwi 93 mg Cauliflower 77 mg Strawberries 66 mg Red cabbage 52 mg Orange, lemon cca 50 mg Fruits and Vegetables Nutrition http://cz2.staticac.cz/foto/vyrobky/1479500/1479358.jpg 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 37 Fruits and Vegetables Fruit or juice? Nutrition 38 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 http://www.howtomakeorangejuice.com/files/photos/Orange_Juice_Recipes_Copyright_2012.jpg?w=620 Fruits and Vegetables MILK AND DAIRY PRODUCTS http://files.nutricniterapeut.webnode.cz/200000005-ab9d6ac973/pyramida.jpg 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 protein, calcium, vitamin B12, riboflavin and other •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 40 Milk and dairy products Component Amount in 100 ml Percentage Water ~ 87,0 % Lactose 5,0 g 4,8 % Fat 4,1 g 4,0 % Proteins 3,3 g 3,2 % Calcium 110 mg 0,1 % Riboflavin (vitamin B2) 0,18 mg ~ Vitamin B12 0,4 μg ~ *recommended daily allowance Composition of cow’s milk Nutrition 41 Milk 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 42 Milk 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“ •other sources of calcium are 30 g poppy = 150 g cabbage = 200 g broccoli = (50 g of hard cheese = yoghurt 150 g = 250 ml milk) Calcium 800 mg per day (health claims) Nutrition 43 Milk and dairy products •calcium absorption from vegetables such as broccoli, cauliflower and kale is higher than from milk and diary products C:\Documents and Settings\Verunka\Dokumenty\Dropbox\UNKA\UNKA\PROJEKTY\VIP\foto-všec\BROŽURA\várka_první\foto-36.jpg Calcium absorption Nutrition 44 Milk and dairy products Tabulka využitelnosti výpníku – intake x uptake Milk as a source of calcium •availability = cca 30 % • •content in milk and dairy •cheese – 300–450 mg/50 g (serving) •milk – 330 mg/250 g (porce) •yoghurt – 280 mg/150 g (porce) 45 Food Availability Cauliflower, broccoli > 50 % Watercress Cabbage, sprouts Almonds cca 20 % Sesame seeds Beans Spinach < 5 % Rhubarb Milk and dairy products Nutrition Allergy to CMP vs. lactose intolerance •What is the difference? Nutrition 46 Milk and dairy products •is an abnormal response of the body's immune system to milk and products containing milk •allergy related to 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 47 Milk and dairy products Lactose intolerance (hypolactasia, lactase-non persistence) •primary lactose intolerance is a genetically influenced reduction of intestinal lactase •secondary lactose intolerance can develop as a consequence of infecton 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 48 Milk and dairy products Možná s nízkým obsahem laktose 1 g 100g/100ml laktose free 10 mg ve 100g/100ml ??? •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 49 Milk and dairy products Read labels! Nutrition 50 Nutrient Sweetened dairy Normal 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 http://files.nutricniterapeut.webnode.cz/200000005-ab9d6ac973/pyramida.jpg 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 54 Protein foods C:\Documents and Settings\Verunka\Dokumenty\Dropbox\UNKA\UNKA\PROJEKTY\VIP\FOTO\PaV_UKLIZENO\kapitola_PŘIMĚŘENOST\PO MĚR_PLÁTEK_MASA.jpg www.pav.rvp.cz http://www.ulekare.cz/dbpic/potravinova_pyramida_new 1-3 portions a day 80 g cooked meat 2 eggs 100 g or 250 ml cup of boiled legumes Servings Nutrition 55 Protein foods PROTEIN FOODS Omega 3: EPA, DHA FIBRE Fe, Zn MERCURY Omega 3: ALA vit. B12, A All essential amino acids vit. D 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 57 Protein 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 58 Protein foods Mercury in fish and shellfish •Recommendations for child-bearing 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. Mercury may harm an unborn baby or young child's developing nervous system! Nutrition 59 Protein foods http://www.fda.gov/Food/FoodborneIllnessContaminants/BuyStoreServeSafeFood/ucm110591.htm MEAT: Fe, Zn, 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 systém, 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 60 Protein foods !!! vitamin A: beta-carotene serves as a precursor, deficiency is the leading cause of blindness in developing countries, it is highly toxic when consumed excess 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 61 Protein 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. •Red meat refers to all mammalian muscle meat, including, beef, veal, pork, lamb, mutton, horse, and goat. • • •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 62 Protein foods http://zniup3zx6m0ydqfpv9y6sgtf.wpengine.netdna-cdn.com/wp-content/uploads/2015/10/151026-Tobacco-v s-Meat-TWITTER.png http://zniup3zx6m0ydqfpv9y6sgtf.wpengine.netdna-cdn.com/wp-content/uploads/2015/10/151026-IARC-Meat -rating-TWITTER.png 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), cream (109 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 64 Protein foods 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 65 Protein foods Nutrients in eggs 8,25 μg Se/100 g 40 mg EPA+DHA/100 g CHICKEN FEED All essential nutrients (except vitamin C J) Nutrition 66 Protein foods Legumes, nuts and seeds: FIBRE •SOURCE OF FIBRE (nutrition claims) = 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 claims) = 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 67 Protein foods Legumes, nuts and seeds: ALA •ALA = alpha-linolenic acid (omega 3) •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% https://www.metaponik850.com/images/omega3.jpg Nutrition 68 Protein 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 obtained with a daily intake of 30 g of walnuts. • • • Nutrition 69 Protein foods http://www.eufic.org/article/en/artid/How_to_choose_your_culinary_oil/ https://cardiologydoc.wordpress.com/2012/05/15/good-fat-bad-fat-whats-going-on/ https://thechronicleflask.files.wordpress.com/2013/07/salt-sugar-fat.jpg FAT, SALT AND SUGAR http://files.nutricniterapeut.webnode.cz/200000005-ab9d6ac973/pyramida.jpg 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 73 Fat, salt and sugar Functions of Fat •supplies Energy Fats provide 9 kcal per gram/37 kJ per gram •carries Vitamins A, D, E and K through the body •provides a reserve store of energy •promotes healthy skin •secures normal cell growth •acts 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 •it helps you feel full longer •adds flavor to food Nutrition 76 Fat, salt and sugar In 2.000 kcal… •It is recommended that the maximum number of grams of fat a person should have in a day is 60-70 grams. • •No more than 30 % (adults 20-35 %) of a person’s total calories should come from fat sources. Nutrition 77 Fat, 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 79 Fat, 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 80 Fat, 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 81 Fat, 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 82 Fat, salt and sugar The Omega fatty acids Nutrition 83 Fat, 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 • Recommended amount: 20 g •Monounsaturated fatty acids sources: olive canola oil, nuts - pistachios, almonds, hazelnuts, cashews, as well as peanuts, avocados • Recommended amount: 28 g •Polyunsaturated fatty acids sources: walnuts, soybeans, flax, sunflower, sesame oils, salmon, mackerel, herring (ie. especially oily fish and seafood) • Recommended amount: 12 g Nutrition 84 Fat, salt and sugar SFA •butter, beef fat, lard, meat, milk and dairy products, coconut, palm and palm kernel oil •recommended amount: 20 g • • Nutrition 85 Fat, salt and sugar •olives, olive oil, rapeseed oil (canola oil), nuts (pistachios, almonds, hazelnuts, cashews, also peanuts), avocados •recommended amount: 28 g MUFA Nuts_And_Seeds Nutrition 86 Fat, salt and sugar PUFA •walnuts, soybeans, flaxseed, sunflower, sesame, canola oils, salmon, mackerel, herring (ie. especially oily fish and seafood) health_benefits15 health_benefits11 Nutrition 87 Fat, 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 89 Fat, 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 90 Fat, 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 91 Fat, salt and sugar Trans-unsaturated fatty acids (TFAs) •Trans fatty acids are produced by partial hydrogenation of liquid plant oils •Trans fatty acids occur naturally in animal products such as meat and dairy products •Trans fatty acids are formed during heating of cooking oils • Nutrition 92 Fat, salt and sugar Down with TFAs -1 % •TFAs have been associated with a detrimental effect on plasma lipids, with raised levels of LDLs, and lowered high-density lipoproteins (HDLs) •Because of this , food manufacturers have in recents years worked to lower levels of TFAs in foods, and some labelling regulations require that any TFAs are declared. •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 93 Fat, 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 94 Fat, 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 95 Fat, 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 96 Fat, 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 97 Fat, 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 98 Fat, 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 99 Fat, 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 100 Fat, salt and sugar High-Density Lipoproteins •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 101 Fat, 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 102 Fat, 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 104 Fat, salt and sugar Monounsaturated fatty acids •appear to lower LDL (“bad”) cholesterol and help raise levels of HDL (“good”) cholesterol Nutrition 105 Fat, 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 106 Fat, 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 107 Fat, 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 108 Fat, salt and sugar Essential fatty acids 1.Alfa-Linolenic Acid (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 110 Fat, salt and sugar Interconversion between fatty acids desaturation and elongation Nutrition 111 Fat, 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 112 Fat, salt and sugar Essential Fatty Acids, Eicosanoids, and Cell Membrane •EPA and arachidonic acid are used to manufacture eicosanoids •eicosanoids are hormonelike substances •prostaglandins, thromboxanes, and leukotrienes •regulate the immune system, blood clotting, inflammation, and blood pressure Nutrition 113 Fat, salt and sugar Eicosanoid functions: role in heart disease •regulate •smooth muscle contractions •blood pressure •Omega-3 eicosanoids tend to lower BP •Omega-6 tend to increase BP •blood clotting •Omega-3 eicosanoids tend to inhibit blood clotting •Omega-6 tend to increase blood clotting •inflammatory response •Omega-3 PUFA may reduce inflammatory response • • • Nutrition 114 Fat, salt and sugar Lowering fat and cholesterol in the diet •exercise! •replace saturated fats with unsaturated fats in the diet •choose lean cuts of meat •steam, boil or bake foods instead of cooking them in oil or fat •many more!! Nutrition 117 Fat, 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 fewer cold cuts, less bacon, sausages, hot dogs, organ meats •use substitutes for higher-fat products Nutrition 118 Fat, salt and sugar 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 119 Fat, 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 120 Fat, 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” photo_26109_20110105.jpg 121 Fat, salt and sugar A very small amount of salt is needed by the body, but this is only 0.25g. Salt can help food to last longer and can also add flavour to foods Fridges, freezers and cans all help to make food last longer so salts role in this has reduced a lot BUT… it is still used too much by food companies. Salt: a history Nutrition We now have fridges, freezers and cans to make food last a long time I 122 Fat, salt and sugar A very small amount of salt is needed by the body, but this is only 0.25g. Salt can help food to last longer and can also add flavour to foods Fridges, freezers and cans all help to make food last longer so salts role in this has reduced a lot BUT… it is still used too much by food companies. Salt: a history Nutrition But there are much nicer and healthier sources of flavours such as herbs and spices… photo_320_20080828.jpg 123 Fat, salt and sugar A very small amount of salt is needed by the body, but this is only 0.25g. Salt can help food to last longer and can also add flavour to foods Fridges, freezers and cans all help to make food last longer so salts role in this has reduced a lot BUT… it is still used too much by food companies. Where is the sodium? Fact: Most of the foods we eat contain too much sodium. Nutrition 124 Fat, salt and sugar Speaker’s Notes: Fact: Most of the foods we eat contain too much sodium. •Over 75% of the sodium we eat comes from processed foods such as cheese, deli meats, pizza, sauces, and soups. •Breads, breakfast cereals and bakery products also contain sodium even though they may not taste salty. Processed foods: •Most of the sodium we eat comes from processed foods, not the salt shaker. •Sodium is added to processed foods such as frozen meals, pizza, sauces, deli meat, and crackers for flavour, texture, and as a preservative. Naturally occurring: •There is a small amount of sodium found naturally in vegetables, fruits, meat and meat alternatives, and milk and milk alternatives. Added during cooking or at the table: •11% of sodium Canadians consume comes from condiments added during cooking or at the table. These include ingredients such as: •Table salt •Sea salt •Ketchup •Pickles •Teriyaki sauce •Soy sauce Where is the salt? •around 75 % of our salt intake comes from processed foods, e.g. bread, breakfast cereals and ready meals. • •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 125 Fat, salt and sugar At home •tips for vegetables and fruit •try fresh vegetables and fruit for snack instead of packaged snacks •rinse canned vegetables to wash away the sodium •flavour food with herbs and spices instead of salt, celery salt, garlic salt or onion salt •try unsalted margarine or unsalted butter Nutrition 126 Fat, salt and sugar Speaker’s Notes: •Eating the recommended number of servings of vegetables and fruit each day will contribute to an overall diet lower in sodium. When preparing vegetables and fruit at home: •Try fresh vegetables and fruit for snack instead of packaged snacks. Fresh vegetables and fruit are naturally low in sodium, plus they are high in vitamins and fibre. Keep sliced veggies in the crisper for a quick and easy snack. •Rinse canned vegetables to wash away the sodium. Pour the can into a strainer or colander and rinse under cold running water. •Flavour food with herbs and spices instead of salt, celery salt, garlic salt or onion salt. Fresh and dried herbs and spices add tons of flavour to food – there is often no need for salt! When preparing grains at home: •Cook pasta in unsalted water. Let the sauce, meat or alternative, and vegetables be the flavour star! •Cook rice, barley and quinoa in water or “no salt added” broth instead of salty broth. Add flavour with lemon, garlic, herbs and spices instead of salt. •Try unsalted margarine or unsalted butter. It’s a simple swap, and with all the other flavours in a sandwich your taste buds won’t miss the extra sodium. Suggested Activity: Ask the participants to think about the strategies and tips they use to reach their recommended number of Food Guide Servings for Vegetables and Fruit. Do they eat a vegetable and fruit at each meal and snack? Do they add extra vegetables to their favourite soups and casseroles? What are their favourite ways to prepare tasty vegetable dishes without using salt or sauces high in sodium? Suggested Activity: Ask the participants to think about the ways in which they limit the amount of sodium added to their favourite grains and grain products. For example, do they spice up noodles and rice with fresh herbs or curry instead of higher sodium sauces? Have they experimented with different grains such as quinoa or bulgar which are naturally low in sodium? •hypertension •osteoporosis •stomach cancer •obesity Why Sodium Reduction? A257CF8C94C9FF45980A1FFD82C7321A@namprd03 Nutrition 127 Fat, salt and sugar That’s’ why the American Heart Association is working with the food industry and encouraging them to voluntarily reduce the sodium in foods. This slide shows an example of the impact that could be achieved by reducing sodium in the food supply. According to modeling commissioned by the AHA and presented at its June 2013 Sodium Conference, if the food industry voluntarily reduced sodium by 50% in the top 50 foods that contribute to Americans’ sodium intakes, and then reduced sodium in other foods by 10%, it could result in 80% of the population reaching intermediate sodium goals (2,300 mg sodium/day) and 30% achieving ideal sodium intake (1,500 mg sodium/day). To help the food industry ‘get the message’ about sodium, we encourage everyone to look for the lower sodium options and choose those whenever possible. The more we purchase them, the more incentive the food industry will have to offer more of them. Iodine and salt •IDD is the world's leading cause of preventable mental retardation and impaired psychomotoric development in young children. • •in its most extreme form, iodine deficiency causes cretinism • •it also significantly raises the risks of stillbirth and miscarriage for pregnant women Nutrition 128 Fat, 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 129 Fat, 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 130 Fat, 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 131 Fat, 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) • 132 Nutrition 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 133 Fat, 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 • 134 Nutrition Fat, salt and sugar Empty Calories? 135 Nutrition Fat, salt and sugar Nutritive & Artificial Sweeteners •Nutritive sweeteners •imparts sweetness and provides energy •includes natural sweeteners, refined sweeteners, and sugar alcohols •Refined sweeteners •composed of simple sugars extracted from other foods •Non-nutritive (artificial) sweeteners •impart sweetness but provide a negligible amount of energy 136 Nutrition Fat, salt and sugar Nutritive & Artificial Sweeteners 137 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 or frozen fruits Nutrition 138 slide_5-11 Fat, salt and sugar http://www.tethysplatform.org/images/water-curl-wave-compressed.png 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 140 metabolism food liquids Water How much water? • •30–35 ml/day/kg BW • •average man of 70 kg •= 2,1–2,5 l • •(total gain from food and drinks) Nutrition 141 Water Content of water in food Nutrition 142 Water Use nutrition information on food labels to help you make healthier food choices. shopper_001 This is an additional slide to provide information about other topics. Whether it’s the Nutrition Facts, the ingredient list or the nutrition or health claims on the label, you can use the information to compare products and make healthy choices for you and your family. Eating well and being active are steps towards better health and a healthy body weight. For more information, visit Health Canada’s Web site: www.healthcanada.gc.ca/nutritionlabelling