King Abdul-Aziz University

Faculty of Science
Department of Biochemistry

NUTRITIONAL
BIOCHEMISTRY MODULE 2: NUTRITION
BIOC 314

Prepared by: Demonstrator/ Hadeel Muhanna

Alsufiani
 Nutrition Timeline

1734 1744 1816

• scurvey • first record of • protein and

recognized ice-cream in amino acids
america identified

1910 1913 1929

• pasturized • first vitamin • essential fatty

milk discovered acids
introduced (vitamin A) identified

1937 1947 1956

• pellagra found
to be due to a • vitamin B12 • basic 4 food
deficiency of identified groups
niacin released by
USDA

1997 1998 2006

• RDAs • folic acid • obesity and

expanded to fortification diabetes
DRIs begins reccognized as
global
epidemics

Reference: Brown, J.(2008): Nutrition Now. Fifth edition. THOMSON

WADSWORTH

2
Energy Balance and
Body Weight Control

Objectives:
to evaluate the healthy of current body
weight by calculating BMI, measuring body
fat content and fat disribution pattern
to calculate the total kcal of a meal after
knowning it's nutrient content
how to use calipers to measure body fat
content
how to calculate the energy
requirements for basal metabolism,
physical activity and dietary
thermogenesis and total needs

3
 Healthful Body Wieght
There are different methods that can help you evaluate the health of your current
body weight.

Methods

Body Fat distribution

BMI
composition pattern

1) Body Mass Index (BMI):

Body Mass Index (BMI) is a number calculated from a person’s weight and height.
BMI is used as a screening tool to identify possible weight problems for adults.
However, BMI is not a diagnostic tool. For example, a person may have a high
BMI. However, to determine if excess weight is a health risk, a healthcare
provider would need to perform further assessments. These assessments might
include skinfold thickness measurements and others. BMI is calculated as:

𝑏𝑜𝑑𝑦 𝑤𝑒𝑖𝑔 ℎ𝑡 (𝑖𝑛 𝐾𝑔)

BMI=
ℎ𝑒𝑖𝑔 ℎ𝑡 2 (𝑖𝑛 𝑚 )

4
BMI for adults are interpreted as follows:

BMI WEIGHT STATUS COMMENTS

Associated with increased risk

< 18.5
of health problems and death
Under weight

18.5 to 24.9 Normal Healthy weight-for-height

25 to 29.9 Overweight

30 to 39.9 Increased health risk

Obese

≥40 Major health risk

Morbid obesity

Exercise (1):
Calculate your BMI? What your value shows?

Adult BMIs should not be applied to children, still

growing adolescents, frail older people, pregnant and
lactating women and high muscular individuals. these
different age groups have their unique BMI standards
(will be discussed in later)

5
2) Body Composition:
Body composition is the proportions of muscle, bone, fat and other tissue that
make up a person’s total body weight. Direct measures of body composition are
impossible in living human beings. Instead, researchers assess body composition
indirectly based on the following assumption: body weight= fat + lean tissue
(including water).

Measuring body fat content is very important because sometimes people who
are classified as normal weight or underweight by BMI standards have too much
body fat because they are physically inactive. On the other hand some people
classified as overweight, but their body fat
content may actually be very low (this is
because of usage of certain medications which
makes people retain fluids)

There are many methods available to assess

the amount of body fat (or adipose tissue). One
of these methods is the skin fold thickness. It is
used to estimate total body fat content by
using calipers to measure the fat layer under
the skin.

For body fat measurement instructions and charts see appendix (B)

Exercise (2):
What is your body fat measurement in millimeters?

What is your body fat percentage?

What your percentage means?

6
3) Fat distribution patterns:
To evaluate the health of your body weight, it is also helpful to consider the way
fat is distributed throughout your body. This is because your fat distribution is
known to affect your risk for various diseases. Some people store fat in upper-
body areas whereas others stores fat lower on the body. The picture below shows
two types of fat patterning.

apple-shaped fat • a person's risk for many chronic

diseases.
paternning • also it causes problems with the
metabolism of fat and carbohydrate,
(uper-body obesity) leading to unhealthful changes in blood
cholesterol, insulin and glucose.
(the typical male
pattern)

pear-shaped fat
patterning
(lower-body fat) • doesn't seem to significantly a person's
risk for chronic disease
(the typical female
pattern)

7
 To determine the type of fat patterning, flow these
steps:
1- Measure your circumference of natural waist in inches
(i.e. the narrowest part of your torso from the front)

2- Measure your hip circumference at the maximal width of the buttocks from
the side (in inches)

3- Divide the waist value by the hip value. This measurement is called “waist-to-
hip ratio”

A ratio higher than .90 (in men) and higher than .80 (in women)
An apple shaped fat distribution pattern.

8
 In addition, waist circumference alone can indicate the risk for chronic
disease:

Female waist Male waist

circumference circumference
> 35 inches > 40 inches
(88 cm) (102 cm)

Indicates increased risk for chronic disease.

 45 years old man, his waist circumference is 50 inches and his hips are 40
inches: calculate his hip-to-waist ratio?
50
Waist-to-hip ratio= = 1.2
40
 What type of fat patterning does he have?
Apple-shaped fat distribution patterning
 Is he in risk for chronic disease? Why?
Yes, because he has an apple-shaped fat pattern and also his waist
circumference is above 40 inches.
EXERCISE ( 3):

- Calculate your waist-to-hip ratio?

- What type of fat patterning do you have?

- Are you at risk for chronic disease?

9
Energy Balance

To achieve or maintain a healthy body weight you must pay more attention to
the important concept of ENERGY BALANCE. When the energy intake (in the
form of food and beverages) equals the energy expended (through basal
metabolism and physical activity) this means energy is balanced.
𝑒𝑛𝑒𝑟𝑔𝑦 𝑖𝑛𝑡𝑎𝑘𝑒 = 𝑒𝑛𝑒𝑟𝑔𝑦 𝑒𝑥𝑝𝑒𝑛𝑑𝑖𝑡𝑢𝑟𝑒

 The figure below shows how your weight changes when you change
either side of the equation.

10
  The figure below shows the component of energy intake and
expenditure in details

 Energy intake:
Energy intake is equal to the amount of energy in the food we eat each day.
This value includes all foods and beverages and expressed as kilocalories
per day (Kcal/day). The energy content of each food is comes from:

Carbohydrates Protein Fat Alcohol

• provides 4 • provides 4 • provides 9 • provides 7

Kcal/g Kcal/g Kcal/g Kcal/g

11
One cup of oatmeal contains 6 gm of protein, 25 gm of carbohydrates and 2 gm
of fat. Calculate the total energy content of this oatmeal?
Kcal from protein= 6×4= 24 kcal
Kcal from carbohydrates= 25×4= 100 kcal
Kcal from fat= 2×9= 18 kcal
Total kcal for 1 cup of oatmeal= 24+100+18= 142 kcal

Exercise (4):
Determine the caloric contribution of the fat, carbohydrate and protein
content of the following snack foods?

Potato chips pretzels

(20 chips contains: 10 g fat, (17 pieces contains: 0 g fat,
15 carbohydrates and 2 g 24 carbohydrates and 3 g
Protein) protein)

Which snack is lower in total calorie? ..................................

Which snack is lower in fat calories? ……………………………

12
 you can know the number of grams of nutrients
and energy content of a given food by using food
composition tabels or computrized dietary analysis
programs (will be discussed indetails later)

 Energy Expenditure:
Energy expenditure (also known as energy output) is the energy our body
expends to maintain its basic functions and to perform all levels of
movement and activity. The body uses energy for three general purposes:
basal metabolism, thermic effect of food, energy cost of physical activity
and a fourth minor form of energy output known as thermogenesis.

1) Basal Metabolism: basal metabolic rate is expressed as BMR and it

represents the energy the body expends to maintain its
fundamental physiologic functions at rest. These
functions include respiration, beating of the heart,
maintaining body temperature, synthesis of new cells and
tissues and other functions. The majority of our energy output each day
(about 60-75%) is a result of our BMR.

To estimate the BMR for one hour:

The body weight (kg) × 1 kcal/kg of body weight/hour (in men)

The body weight (kg) × 0.9 kcal/kg of body weight/hour (in women)

To estimate the BMR for one day:

The body weight (kg) × 1 kcal/kg of body weight/hour × 24 (in men)

The body weight (kg) × 0.9 kcal/kg of body weight/hour × 24 (in women)

13
 Assume a man weigh 79.5 kg; calculate his BMR for 24 hours?

BMR for the total day= 79.5 kg × 1 kcal/kg of body weight/hour × 24 hour =
1909 kcal/day

Exercise (5):
Calculate your BMR per day?

2) The energy cost of physical activity(PA): it is the energy that is expended on

body movement and muscular work above basal levels. It
represents about 15-35% of our total energy output each
day. (i.e. It represents calorie used for total body cell
metabolism above what is needed during rest).

This Table shows the energy expenditure by usual level of activity:

Activity level % of basal metabolism calories

Inactive: sitting most of the day; less

than 2 hours of moving about slowely 30%
or standing
Average: sitting most of the day;
walking or standing 2 to 4 hours, but no 50%
strenuous activity
Active: physically active 4 or more
hours each day; little sitting or standing; 75%
some physically strenuous activites

14
 Calculate the energy cost of physical activity for preceding example if you know
that he is inactive?
The total energy cost of physical activity= BMR×30%= 1909×(0.3)= 572.7 kcal

Exersise(6):
Calulate your energy cost of physical activity?

3) The Thermic Effect of Food (TEF): (also called dietary thermogenesis) is the
energy we expend as a result of processing the food we eat. A
certain amount of energy is needed to digest, absorb, transport,
metabolize and store the nutrients we eat. TEF is estimated as
10% of the sum of basal metabolic rate and usual physical
activity calories.
4)

Calculate dietary thermogenesis required for the preceding example?

Dietary thermogenesis= 10% × ( BMR + PA)= 0.1×(572.7+1909)= 248.17 kcal

Exercise(7):
Calculate your dietary thermogenesis?

15
4) Thermogenesis: some additional energy is spent when a person adapt to
dramatically changed circumstances (adaptive thermogenesis). When the
body has to adapt to physical conditioning, extreme cold, starvation, trauma,
or other types of stress, it has extra work to do, building tissues and
producing the enzymes and hormones necessary to cope with the demand.
Because this component of energy expenditure is so variable and specific to
individuals, it is not included when calculating energy requirements.

Estimation of Total Energy Requirements

There are different equations to estimate total daily need for calories. One of
these is equivalent to the sum of calories used for basal metabolism, physical
activity and dietary thermogenesis.

Calculate the estimated energy requirements for the preceding example?

TOTAL
BMR PA TEF CALORIE
(248.17 NEED
(1909) (572.7) ) (2729.87
kcal)

Exercise(8):
Calculate your total energy requirements?

16
 • substract 500 kcal from your total energy
if you are obese requirements

if you are • add 500 kcal for your total energy requirements
underweight

Refrences:
1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach.
Second edition. Pearson Benjamin cummings. USA.
2) Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh
edition. McGrowHill.USA.
3) Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth.
4) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition.
Thomson Wadsworth publisher.

Further Reading:
 Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh
edition. McGrowHill.USA. (chapter 7) How the number of calories in a
certain food is determined with a bomb calorimeter instrument
 Thompson, J. and Manore, M. (2009): Nutrition an applied approach.
Second edition. Pearson Benjamin cummings. USA.(chapter 11)
various methods for the determination of body composition.
 .‫ هكتبت العبيكاى‬.‫ الطبعت األولي‬.‫ تخطيط الوجباث الغذائيت‬:)2004 ( ‫ عصام بي حسي‬،‫عويضت‬
.‫طزق أخزى لتقذيز إجوالي إحتياجاث الطاقت الكليت‬ )‫(الفصل التاسع‬

17
 Food Composition Tabels and
Computerized Dietary Analysis
Programms

Objectives:

to analyze and
calculate total
to collect energy and
nutrients of a diet to compare
data about
by using food nutrient intake
dietary intake by composition with standards
using 24- hour tabels and
recall computer
programms

18
Food Composition Tabels
They are tables that provide information about nutrients and energy content of
foods.

They are based on average values from a number of samples analyzed in the
laboratory

It’s used to estimate the quantity of daily intake of nutrients and energy. To
achieve that; you must follow the following steps:

• Know the type and quantity of foods daily consumed

1

• Estimate of energy and nutrients found in food consumed

2

• Compare nutrients intake with standards (recommended

3 dietary allowance)

19
 Step one:
There are different methods used to collect data about a person’s dietary intake.
One of the easiest methods is the 24-hour dietary recall. This method requires
individuals to remember the specific foods and drinks consumed, the methods of
preparation and the amount eaten in the past 24 hours.

Use food models to aid in estimating the quantity of food

consumed

Below is an example of filled 24-hour recall form for a 25 years old female:

meal Food type and description quantity

Fried egg 2 peaces

breakfast Brown bread (toasted) 2 slices
Fresh Orange juice 1 cup
Apple with peal (2.75 diam)
Snack 0.5 peace

Cooked Rice
.75 cup
Spinach
lunch 0.5 cup
Fried breast chicken 1 peace

snack Chocolate milk shake 1 cup

Big Mac (from MacDonald’s) 1 peace

dinner
French fries 20 peaces

snack Low fat yogurt with fruits o.5 cup

20
Exercise(1):

Fill out the 24-hour recall form with your food and drinks consumed
yesterday?

meal Food type and description quantity

Breakfast

Snack

Lunch

Snack

Dinner

snack

21
 Step two:
After gathering information about dietary intake it can be analyzed by using food
composition tables to estimate total energy and nutrient intake or computerized
dietary programs.

To analyze the fried eggs consumed by the female(by food composition tables):

1. Look for PAGE KEY in the food composition table (Appendix A) until you
found [A-10= Eggs].

That means go to page A-10 to find where the eggs are analyzed.

(Note: if you did not found fried eggs in that page go to the next page)

2. Under cooked you will find (fried in margarine).

The values are for 1 egg and she consumed 2. Thus, you must multiply all the
values by 2.
3. Record it in the nutrient analysis form.
22
 Page &
Saturate
compute Energy Protein Carb. Fiber Total fat
Name Quantity d fat
r code (kcal) (gm) (gm) (gm) (gm)
(gm)
no.
A-12
Fried eggs 2 peaces 184 12 <2 0 14 4
19509
Below is an example for all foods and beverages consumed by the female:

Brown
A-22
bread 2 peaces 138 6 26 4 2 0.6
42029
toasted
Orange juice A-18
1 cup 112 2 26 <1 <1 t
(fresh) 3090
Apple
A-14 o.5
w/peal 36 <0.5 9.5 1.5 <0.5 T
Nutrient Analysis Form

3000 peace
(2.75diam)
A-26
Cooked rice 0.75 cup 153.75 3 33.75 5.75 <0.75 0.075
38013
A-56

23
Spinach 0.5 cup 21 3 3 2 <1 T
5147
Fried breast A-36
1 peace 322 58 1 0 8 2.2
chicken 15057
Chocolatmil A-10
1 cup 211 6 34 3 6 3.8
k shake 2020
A-72
Big Mac 1 peace 590 24 47 3 34 11
69010
A-54
French fries 20 peace 332 4 40 4 18 6
5139
Low fat
A-10
yogurt 0.5 cup 125 5.5 23.5 0 1.5 0.85
2001
w/fruit
Total 2224.75 124 245.75 19.25 86.75 28.525
Monoun
Polyunsa
saturate Choleste Calcium Iron Sodium Zinc Vitamin Folate Vitamin
turated
d fat rol (gm) (mg) (mg) (mg) (mg) A (RAE) (μg) C (MG)
fat (gm)
(gm)
5.8 2.4 420 54 1.82 188 1.1 182 46 0
1 0.6 0 40 1.86 296 1.1 <2 20 0
T T 0 27 0.5 2 0.12 25 74 124
T T 0 4 0.085 0.5 0.015 2 2 3
0.075 0.075 0 12 1.425 1.5 0.5775 0 69 0

24
T T 0 122 3.21 63 0.68 472 131 9
3 1.8 157 28 1.96 136 1.86 12 7 0
1.8 0.2 22 188 0.51 161 0.68 34 8 1
85 300 4.5 1090 4.8 49 4
11.7 1.4 0 12 1.66 612 0.4 0 22 6
0.35 T 5 186 0.085 71 0.905 12 11 1
23.725 6.475 689 973 17.615 2621 12.2375 750 439 148
 Page & Monoun
Saturate
compute Energy Protein Carb. Fiber Total fat saturate
Analyze your food and drinks consumed yesterday by using food composition tables?

Name Quantity d fat

r code (kcal) (gm) (gm) (gm) (gm) d fat
(gm)
no. (gm)

25
Exercise (2): total
Polyunsa
Choleste Calcium Iron Sodium Zinc Vitamin Folate Vitamin
turated
rol (gm) (mg) (mg) (mg) (mg) A (RAE) (μg) C (MG)
fat (gm)

Also you can analyze your foods by using computerized dietary analysis

26
programs.
 Step Three:
Now compare nutrient intake with standards such as recommended dietary
allowance (RDA) which reflects the average daily amount of nutrient considered
adequate to meet the needs of most healthy people.

If there is insufficient evidence to determine DRA, an adequate intake (AI) is

set. AI are more tentative than RDA, but both may be used as for nutrient
intake.
Appendix C contains recommended Dietary Allowances (RDA) and adequate
intakes tables. These tables are divided according to different age groups.

• if the person • if the intake • if the intake

intake was was < 70% of was > 200%
from(70- standards of standards
200%) of
dtandards
• there is • there is over
• the person deficiency of consumption
meet the requaired of required
needs for 1 nutrient nutrient
day

27
 Compare the nutrient intake for the preceding example?

Fibe Fola Vit.

energy Pro. Carb. Ca iron Na zinc Vit.A
r te C
Nutrie-
12.2
nt 2224.7 124 245.7 19.2 973 17.61 2621 750 439 148
3
intake
Standa
-rds
2403 46 130 25 1000 18 1500 8 700 400 75
(RDA
OR AI)
%
( 197
92.58 269.5 189.0 97.3 98.06 174.7 152. 107.1 109.
𝒊𝒏𝒕𝒂𝒌𝒆 77% .33
% % % % % % 97% 4% 75%
𝒔𝒕𝒂𝒏𝒅𝒂𝒓𝒅 %
×100)
More
Adequ-
Evaluat than
ate Adequate intake
-ion requi
intake
-red
Comm-
This female should lower her protein intake
ent

Exercise(3):
Evaluate your nutrients intake?

energy Pro. Carb. Fiber Ca iron Na zinc Vit.A Folate Vit.C

Nutrie-
nt
intake
Standa-
rds
(RDA
OR AI)

28
 ‫‪%‬‬
‫‪Evaluat-‬‬
‫‪ion‬‬
‫‪Comm-‬‬
‫‪ent‬‬

‫‪Refrences:‬‬
‫)‪1‬‬ ‫‪Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth.‬‬
‫)‪2‬‬ ‫عويضت‪ ،‬عصام بي حسي (‪ :)2004‬تخطيط الوجباث الغذائيت‪ .‬الطبعت األولي‪ .‬هكتبت العبيكاى‪.‬‬
‫)‪3‬‬ ‫عبذالقادر‪ ،‬هٌي خليل (‪ :)2001‬تقيين الحالت الغذائيت‪ .‬دار الٌيل للٌشز‪ .‬الطبعت األولي‬
‫)‪4‬‬ ‫‪Mahan, L., Escott-Stump, S. (2004): Food, Nutrition and Diet Therapy. 11th‬‬
‫‪edition. SAUNDERS.‬‬

‫‪Further Reading:‬‬
‫‪other‬‬ ‫الوذًي‪ ،‬خالذ علي (‪ :)2004‬تقيين الحالت الغذائيت‪ .‬الطبعت األولي‪ .‬الٌاشز دار الوذًي بجذة‬
‫‪dietary intake methods.‬‬

‫‪29‬‬
 Planning a Healthy
Diet

Healthy diet
It is a diet that provides the proper combination of energy and nutrients. It
requires only some simple planning and doesn’t have to mean deprivation and
misery. The BEST PLAN consists of learning the six basic diet-planning principles
and the three tools (dietary guidelines, food labels and My pyramid).

Principles Tools
Adequacy
Dietary guidlines
Balance

Energy Control
Food labeling
Nutrient Density

Moderation
My Pyramide
Variety

30
31
32
33
 Diet Planning Principles
Objectives:
1 2 3
to know what to know how to to evaluate the
does each apply these nuteient density
principle mean principles in of foods
planning a healthy
diet

1. Adequacy:
Adequate diet means that the diet provides sufficient energy and enough of all the
nutrients to meet the needs of healthy people. Sufficient energy intake will
maintain healthy body weight. For nutrients, sufficiency corresponds to intakes
that are in line with recommended intake levels represented by the RDA or AI.

A diet may be inadequate if for example people eat plenty of breads,

meats, fruits and dairy products but do not eat enough vegetables. Thus, their
intake of many of the important nutrients found in vegetables (such as fiber, beta-
carotene, and potassium) is likely to be inadequate.

2. Balance:
Balance diet involves consuming enough- but not too much- of each
type of food. That means not over consuming any single type of
food.

34
 • grains
to select • vegetabels
1 way
balance Each foods 5 food • fruits
your day from groups • milk
• meat and
diet the beans

balance in the diet helps to ensure adequacy

3. Energy control:
Means management of food energy intake Remember energy balance

the key to is to select low in energy

energy control foods density
Energy density: is a comparison of the calorie (Kcal) content of a food with the
weight of the food.
energy-dense
foods

dense foods
low energy-

• high in calories but • has few calories

weighs very little but weighs alot

35
 4. Nutrient density:
The nutrient density of a food is a characteristic used to determine its nutritional
quality. It is a measure of the nutrients a food provides relative to the energy it
provides. The more nutrients and the less energy, the higher the nutrient density.

To evaluate the nutrient density of foods:

nutrinent content (mg) ÷ calorie content (Kcal)

the more mg/Kcal, the more nutrient density

1.5 ounce cheddar 1 cup fat- free milk:

Cheese: 316 mg calcium
303 mg calcium 91 Kcal
169.5 kcal nutrient density=
Nutrient density= 1.79 3.47

*Both are excellent choices for adequacy’s sake alone. 

* But to achieve adequacy while controlling k cal, the fat- fat free is twice as
free milk is the better choice Calcium dense as cheddar cheese

nutrient density promotes adequecy and calories

control

5. Moderation:
Foods rich in fat and sugar provide enjoyment and energy but relatively few
nutrients. In addition, they promote weight gain when eaten in excess. A person
practicing moderation would eat such foods only on occasions and would regularly

36
 select foods low in fat and sugar, a practice that automatically improves nutrient
density.

Returning to the previous example of cheddar cheese and fat-free milk, the fat-
free milk not only offers the same amount of calcium for less energy, but it
contains far less fat than the cheese.

moderation contributes to adequecy, balance and

energy control

6. Variety:
Variety in your diet means choosing a number of different foods within any given
food group rather than eating the “same old thing” day after day.

A variety of foods is best because no one food meets all your nutrient needs.

Strawberry and apricots both are from the fruit group but

• rich in vitamin C • rich in vitamin A

37
 A variety makes meals more interesting and help ensure that a diet contains
sufficient nutrients. As the adage goes: variety is the spice of life

Refrences:
1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach. Second
edition. Pearson Benjamin cummings. USA.
2) Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.
McGrowHill.USA.
3) Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth.
4) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition.
Thomson Wadsworth publisher.

38
 Diatry Guidlines

objectives:
• to know the nine group
topic in the guidlines
• to know the how to apply it
in planning a healthy diet

Dietary Guidelines for Americans 2005:

The USDA and U.S. department of health and human
services (DHNS) have published dietary guidelines for
Americans since 1980 to aid diet planning. The latest
version of the dietary guidelines was published in 2005
and it identifies both food choices and physical activity
habits that can help reduce our risk for chronic diseases.
They are grouped into nine group topic.

Adequate nutrients within energy needs

 Consume a variety of nutrient-dense foods and beverages within and
among the basic food groups; limit intakes of saturated and trans fats,
cholesterol, added sugars, salt, and alcohol
 Meet recommended intakes within energy needs by adopting a balanced
eating pattern

39
Weight management
 To maintain body weight in a healthy range, balanced calories from foods
and beverages with calories expended
 To prevent gradual weight gain over time, make small decreases in food
and beverages calories and increase physical activity.

Physical activity
 Engage in regular physical activity and reduce sedentary activities to
promote health, psychological well-being, and a healthy body weight
 Achieve physical fitness by including cardiovascular conditioning, stretch
exercises for flexibility, and resistance exercise or calisthenics for muscle
strength and endurance.

Food groups to Encourage

 Consume a sufficient amount of fruits, vegetables, milk and milk products,
and whole grains while staying within energy needs.
 Select a variety of fruits each day, include vegetables from five subgroups
(dark green, orange, legumes, starchy vegetables and other vegetables)
several times a week. Make at least half of the grain selections whole
grains. Select fat-free or low-fat products.

Fats
 Keep saturated fat, trans fat, and cholesterol consumption low-less than
10% of calories fromm saturated and trans fats and less than 300 mg of
cholesterol per day
 Keep total fat intake between 20 to 35% of calories, mostly from foods that
provide unsaturated fats, such as fish, nuts, olives and vegetable oils.
 Select and prepare foods that are lean, low fat, or fat-free

carbohydrates
 Choose fiber-rich fruits, vegetables, and whole grains often
 Choose and prepare foods and beverages with little added sugars
40
  Reduce the incidence of dental caries by practicing good oral hygiene and
consuming sugar- and starch-containing foods and beverages less
frequently.

Sodium and potassium

 Choose and prepare foods with less salt (less than 2300 mg sodium or
approximately 1 tea spoon salt). At the same time, consume potassium-
rich foods, such as fruits and vegetabels

Alcoholic beverages
 Those who choose to drink alcoholic beverages should do so sensibly and in
moderation.
 Some individual should not consume alcoholic beverages.

Food safety
 To avoid microbial food borne illness, keep foods safe: clean hands, food
contact surfaces, and fruits and vegetables; separate raw, cooked, and
ready-to-eat foods; cook foods to a safe internal temperature; chill
perishable food promptly; and defrost food properly…

These dietary guidelines are not difficult to implement. The table below
shows recommended diet changes based on the dietary guidelines.

41
 Refrences:
1. www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGPolicyDocument.pdf -
2. Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.
McGrowHill.USA.
3. Sizer, F., and Whitney, E.(2006): Nutrition Concepts and controversies.10 th
edition.THOMSON WADSWORTH

42
 Food Label

Objectives:
to learn the five to compare
how to read and
components products according
use the nutrition
induced on food to label
facts panel
labels information

to apply the
to determine the
nutriton facts
nutritonal value of
labels to your daily
foods
food choices

An essential step in designing and following a healthful diet is to learn how to

read food label.

Components on food label:

Five primary components of information must be included on food labels (See the
figure below):

1. A statement of identify:
The common name of the product or an appropriate identification of the food
product must be prominently displayed on the label. This information tells us
very clearly what the product is.
2. The net content of the package:
The quantity of the food product in the entire package must accurately describe.
Information may be listed as weight (e.g., grams), value (e.g. fluid ounces), or
numerical count (e.g., 4 each)

43
3. Ingredient list:
The ingredients must be listed by their common name, in descending order by
weight. This means that the first product listed in the ingredient list is the
predominant in that food.

44
  This information can be very useful when you are looking for foods that are
lower in fat or sugars, or when you are attempting to identify foods that
contain whole-grain flour instead of processed wheat flour.
 The ingredient list must also clearly state the presence of any of eight
common food allergens, including peanuts, tree nuts, milk, wheat, eggs, soy,
fish and shellfish.

Which of these two products are more nutritious?

Ingredient: “sugar, citric ingredient:”water, tomato
Acid, natural flavors……” concentrate, concentrated
Juices of carrots, celery…”

Ingredient: “sugar, apples, ingredient: “apples, water”

Water”

4. The name and address of the food manufacturer, packager or

distributor:
This information can be used if you want to find out more detailed information
about a food product.

5. Nutrition information:
The nutrition facts panel contains the nutrition information required
by the FDA. This panel is the primary tool to assist you in choosing
more healthful foods.

45
Nutrition facts panel:
The information in the main or top section (see #1-4 and #6 on the sample nutrition
label below), can vary with each food product; it contains product-specific
information (serving size, calories, and nutrient information).the bottom part (see #5
on the sample label below) contains a footnote with daily values (DVs) for 2,000 and
2,500 calories diets. This footnote provides recommended dietary information for
important nutrients, including fats, sodium and fiber. The foot note is found only on
larger packages and does not change from product to product.

46
 1. The serving size:
The first place to start when you look at the nutrition
Facts Label is the serving size.
 Serving sizes are standardizes to make it easier to compare similar foods.
 They are provided in familiar units, such as cups or peaces, followed by the metric
amount, e.g., the number of grams.
 Pay attention to the serving size, especially how many servings there are in the
food package.
 Then, ask your self, “how many servings am I consuming”? (e.g. 0.5 serving, 1
serving or more)

In the sample label, if you consume the whole package that means how many
servings did you consume?
2 servings (228 g ×2= 456 g)

2. Calories ( and calories from fat):

Calories provide a measure of how much

energy you get from a serving of this food.
 It can help you manage your weight (i.e. gain, lose or maintain).

In the preceding example, there are 250 calories in 1 serving of the macaroni and
cheese. How many calories you will get if you consume 114 g?
114g = 0.5 serving= 125 calories ( 55 from fat).

47
 3 and 4. The nutrients:
It shows you some key nutrients that impact on your health and separates then into
two main groups:
the nutrients

limit these nutrients get enough of these

eating too much eating enough of

fat, trans fat, these nutrients
cholesterol, or can improve your
sodium may health and reduce
increase your risk the risk of some
of certain chronic diseases and
diseases conditions

If you consume 0.5 serving how many grams of fat, Trans fat, and cholesterol you will
be provided?

6 Gm fat, 1.5 g saturated fat, 1.5 g is Trans fat and 15 g cholesterol.

5. The percent daily value (%DV):

The daily values reflect dietary recommendations for nutrients and dietary
components that have important relationships with health. The “%Daily Value” column
on a label provides a ballpark estimate of how individual foods contribute to the total
diet. It compares key nutrients in a serving of food with the daily goals of a person
consuming 2000 kcalories.
Even if you do not consume 2000 calories each day, you can still use the %
DV to figure out whether a food is high or low in a given nutrient.

< 5% DV of a nutrient 10-19% DV of anutrient > 20%DV of a nutrient

• low in that nutrient • Good source • high in that nutreinet

48
 In the preceding example, 12 grams of fat constitutes 18%
of an individual’s total daily recommended of fat intake. (
18%DV means it is not high in fat but 36% means high in fat)

* 470 mg of sodium constitutes…………. Of total daily

recommended of sodium intake.
* 60 mg of cholesterol constitutes………….. Of total daily
recommended of cholesterol intake

6. Food note (or the lower part of panel):

Includes a foot note that must be present on all food
labels. This footnote tells you that the %DV are based on
a 2000 calories diet and that your needs may be higher
or lower based on your caloric needs. The reminder of
the footnote includes a table with values that illustrate
the deference’s in recommendation between a 2000
calorie and 2500 calorie diet.

Someone eating 2000 calories diet should strive to eat less than 65 gm of fat per day,
whereas a person eating 2500 calories should eat less than 80 gm of fat per day.

Nutrient-Claims: Nutrient claim is a statement that

characterize the quantity of a nutrient
Have you noticed phrases such as “good source in a food

of fiber” on a box of a cereal or “rich in calcium” on a package of cheese?

These and other nutrient claims may be used on labels as long as they meet FDA
definitions. See the table below for these definitions.

49
50
Health claims: Health claims are
statements that
On approval by FDA, foods or food components with scientifically characterize the
relationship between
Agreed –upon benefits to disease prevention can be labeled with a a nutrient or other
substance in a food
Health claims. The table below shows U.S. food and drug and a disease or
health-related
Administration-approved health claims on label. condition

51
Exercise(1):
Rate the nutrition value of these 2 cereals by completing the table below using
the information from the nutrition facts panel.

Whole-grain cereal Health granola cereal

 Provides…………….calories/serving  Provides…………….calories/serving
 Contributes……………calories from fat (  Contributes……………calories from fat (
or ……..% of the %DV) or ……..% of the %DV)
 Each serving also provides………mg of Each serving also provides………mg of Na
Na (or ……….% of the %DV), …….gm of (or ……….% of the %DV), …….gm of dietary
dietary fiber ( or ……….% of the %DV), fiber ( or ……….% of the %DV), and …… gm
and …… gm of sugars. of sugars.
*which cereal provides the better nutritional value?

exercise (2):

these pretzels are low in sodium

o True
o false

52
Exercise(3):
Below are two kinds of milk. One is “reduced fat”, the other is “non-fat” milk.
Which one has more calcium? Which has more calories and saturated fats?

Reduced fat Non- fat

Exercise(4):
If you love desserts but you’re concerned about your calorie intake; which of
these is lower in calories:

Half the container of the whole container of low fat

Low fat blueberry frozen yogurt cherry yogurt

53
 Exercise(5):
Assume you are trying to eat foods with more fiber and potassium. Decide
which food is a more nutritious choice?

References:
1) Thompson, J. and Manore, M. (2009): Nutrition an applied approach. Second edition.
Pearson Benjamin cummings. USA.
2) www.cfsan.fda.gov
3) Whitney, E. and Rolfes, S.R. (2005): Understanding nutrition. Tenth edition. Thomson
Wadsworth publisher.

Further Reading:
To read about:

- Enriched or fortified food labeling - food additives on the label

- Dietary supplements labeling - structure-function claims

- irradiated foods labeling - organic foods labeling

Brown, J. (2008): Nutrition Now. Fifth edition. Thomson Wadsworth : (unit 4)

54
 My Pyramid
Objectives:

to know your how to

recommended how to
to learn about to apply translate your
no. of servings distribute food
MyPyramid in MyPyramid in from each food recommendati
examples into
details diet planning group according ons into food
meals
to your EER examples

The U.S. department of Agriculture (USDA) food guide pyramid is another tool that
can guide you in designing a healthful diet. It was created to provide a conceptual
framework for the types and amounts of foods that make up a healthful diet.

The USDA simplified the nutrition recommendation by the mid-1950 s to a four food
group plan: milk group, meat group, fruit and vegetables group and bread and cereal
group.

In 1992 this plan was illustrated using a pyramid (i.e., food

guide pyramid)

In April 2005, USDA unveiled their latest food guide plan, My

Pyramid. Replaces the food guide pyramid and provides a
more individualized approach to improving diet and lifestyle
than previous food guides.

It goals is to provide advice that will help us live longer,

better, and healthier lives.

55
 The Anatomy of MyPyramid
The My Pyramid symbol represents the recommended proportion of foods from each
food group to create a healthy diet. Physical activity is a new element in the pyramid.

My Pyramid is designed to illustrate personalization, gradual improvement, activity,

variety, proportionality, and moderation. These concepts are explained in the figure
below.

56
 Consumer Messages
The consumer messages below have been developed by the USDA to help you navigate
My Pyramid and to aid you in your diet planning.

57
 Putting My Pyramid into Action
To put My Pyramid into action:

step one:
You need to estimate your calorie needs (see chapter 1).

Exercise(1):
Write your estimated energy requirements

step two:
Now use the table to discover how that calorie allowance corresponds to the
recommended number of servings from each food group.

58
A 19 years old girl, her calorie needs is 1600 calorie, what are her daily amounts of
food from each group?

Meat &
calorie fruits vegetables grains milk oils
beans
1.5
1600 2 cups 5 oz.eq 5 oz.eq 3 cups 5 tsp
cups

Exercise (2):
Fill the table with your recommendations

Meat &
calorie fruits vegetables grains milk oils
beans

Step Three:
Translate the recommendations into food examples by using the table below

Food group Amount that counts as 1 ounce equivalent or 1 cup

Grains 1 regular slice bread, 0.5 regular hamburger bun, 1

small biscuits, 5 whole wheat or 7 refined grains
crackers, 1 small muffins, 0.5 C cooked oatmeal, 1 large
pancake or 2 small, 3 C popcorn, 1 C cornflakes, 0.5 C
cooked rice or pasta, 1 small flour tortilla.

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Vegetables 1 C of row or cooked vegetables such as (broccoli, kale,
carrots, spinach, pumpkin, beans, peas, lentil, soy
beans, okra, tofu, corn, mashed potato, cabbage, celery,
raw cucumber, green or red peppers, mushrooms,
onions, tomato)
1 medium boiled or baked potato, 20 medium to long
strips French fries, 2 cups of row leafy greens (such as
spinach, lettuce), 1 C vegetable juice.

Fruits 1 small or 0.5 large apple, 2 small banana, 1C

cantaloupe, 32 Peaces grapes, 1 medium grapefruit, 1
large orange, 1 large peach, 1 medium pear, 1 C
pineapple or watermelon, plum, 8 large strawberries, 1
C mixed fruit (fruit cocktail), 0.5 C dried fruit (raisins,
prunes, apricots, etc.), 1 C fruit juice

Milk 1 C milk or yogurt, 45 gm cheese (cheddar, mozzarella,

Swiss, parmesan, etc..), 0.5 C ricotta cheese, 2C cottage
cheese. 1 C pudding made with milk, 3 scopes ice-
cream.

Meats & beans 30 gm (lean beef, chicken without skin, turkey, fish), 1
egg, 15 gm of nuts (12 peace almonds, 24 pistachios, 7
walnuts halves), 1 table spoon of peanut butter, 0.25
cup cooked beans or peas.
Chicken breast= 90 gm
1 C lentil soup= 60 gm

60
 Beans and peas can be counted either as vegetables or in the meat group.
Generally, individuals who regularly eat meat, would count beans and peas in
the vegetable group. Individuals who seldom eat meat would count some of
the dry beans and peas in the meat group.

Oils 1 tsp vegetables oils (such as canola, corn, olive,

peanut, soybean and sun flower), mayonnaise, salad
dressing

Below are food choices for the preceding example.

Amount according
Food group Amount of food
to My Pyramid

2 slices brown toast bread 2 oz.

1 cup whole-bran cornflakes 1 cup
grains
0.5 cup cooked rice 1 cup
1 slice of white bread 1 oz.

0.5 cup cooked spinach 0.5 cup

vegetables 0.5 cup carrot juice 0.5 cup
0.5 cup lentil soup 1 cup
1 small banana 0.5 cup
fruits 0.5 cup fruit cocktail 0.5 cup
0.5 large orange 0.5 cup
1 cup low-fat milk 1 cup
milk 1 cup low-fat yogurt 1 cup
1 cup pudding made with milk 1 cup
45 gm lean beef 1.5
Meat &beans 90 gm breast chicken 3
0.5 table spoon peanut butter 0.5

oils 5 tsp canola oil used during cooking 5 tsp

61
Exercise (3):
Fill the table below with your food choices

Amount according
Food group Amount of food
to My Pyramid

grains

vegetables

fruits

milk

Meat &beans

oils

Step Four:
Distribute food examples into meals

62
Below is sample menu for the preceding example

Meal Food group

Breakfast:
1 C whole-bran corn flakes Grains
1C low-fat milk Milk
1 small banana fruits

Snack:
vegetables
0.5 C carrot juice
Lunch:
0.5 C cooked spinach Vegetables
0.5 c cooked rice Grains
45 gm of lean beef Meat
0.5 C lentil soup Vegetables
1 C pudding milk
Snack:
0.5 table spoon peanut butter Meat
1 slice white bread grain
Lunch:
Chicken sandwich (2slices brown bread and 90 gm
Meat &grain
chicken breast)
Fruit
0.5 C Fruit cocktail
fruit
0.5 large orange
Late-night snack:
milk
1 C low-fat yogurt

63
Exercise(4):
Distribute your food examples into meals?

Meal Food group

Breakfast:

Snack:

Lunch:

Snack:

Lunch:

Late-night snack:

References:
1. www.mypyramid.gov
2. Wardlaw, G. and Smith, A. (2009): Contemporary Nutrition. Seventh edition.
McGrowHill.USA.

‫تن بحوذ اهلل‬

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