Nutririon Sec1 NEW Final

Section 1
introduction
Made by: Doaa Hassan
Introduction:
Eating well is easy in theory—just choose foods
that supply appropriate amounts of the essential
nutrients & energy without excess intakes of fat,
sugar, and salt.
In practice, eating well proves harder to do. Many
people are overweight, or are undernourished, or
suffer from nutrient excesses or deficiencies that
impair their health—that is, they are malnourished.
Introduction:
Nutrition:
the study of the nutrients in foods and in the body (the science of
how food nourishes the body.)
Diet:
the foods (including beverages) a person usually eats and drinks.
Nutrients:
components of food that are indispensable to the body’s
functioning. They provide energy, serve as building material,
help maintain or repair body parts, and support growth.
Nutrients
• They are divided into:
Macronutrients: provide the bulk energy for an
organism metabolic system to function.
= nutrients required in large amounts, i.e. proteins,
fats and carbohydrates.
Micronutrients: provide the necessary cofactors for
metabolism to be carried out.
= nutrients required in small amounts, i.e. minerals
and vitamins.
Chemical composition of the nutrients:
Nutrients
Inorganic Organic
water &Mineral CHO-
lipids-
vitamins-
protein
Essential nutrients:
• Are nutrients a person must obtain from food because
the body cannot make them for itself insufficient
quantity to meet physiological needs.

Nutrient Recommendations:
Sets of standards against which people’s nutrient
and energy intakes can be measured.
Nutrition experts use the recommendations to
assess intakes and to offer advice on the amounts
to consume.
Individuals may use them to decide how much of
a nutrient they need and how much is too much.
Dietary Reference Intake & Daily Values:
Dietary Reference Intake (DRI):
Quantitative estimates of nutrient intakes to be used for
planning and assessing diets for apparently healthy people.
Daily Values:
nutrient standards used on food labels and on grocery store
and restaurant signs. Based on nutrient recommendations for a
general 2,000-calorie diet, they allow consumers to compare
foods with regard to nutrients and calorie contents.
Daily values
DRI lists:
1. Recommended Dietary Allowances
(RDA)
2. Adequate Intakes (AI)
3. Tolerable Upper Intake Levels (UL)
4. Estimated Average Requirements
(EAR)
5. Acceptable Macronutrient
Distribution Ranges (AMDR)
RDA and AI-Recommended Nutrient Intakes
Recommended Dietary Allowances (RDA)

Nutrient intake goals for individuals; the average daily
nutrient intake level that meets the needs of nearly all
(97 to 98 %) healthy people in a particular life stage and
gender group. (the indisputable bedrock of the DRI
recommended intakes?)
Whenever the DRI committee members find insufficient
evidence to generate an RDA, they establish an
Adequate intake (AI) value instead .
Estimated Average Requirement(EAR)
The average daily nutrient intake estimated to
meet the requirement of half of the healthy
individuals(50%) in a particular life stage and
gender group.
The EAR values form the scientific basis upon
which the RDA values are set .
EAR vs RDA
Tolerable Upper Intake Levels (UL)-safety
• The highest average daily nutrient intake level that

is likely to pose no risk of toxicity to almost all healthy
individuals of a particular life stage and gender group.
• Some nutrients lack UL values. The absence of a UL
for a nutrient does not imply that it is safe to consume
it in any amount, however. It means only that
insufficient
data exist to establish a value .
Nutrient needs fall
within a range, and a
danger zone exists
both below and above
that range.
People’s tolerances for
high doses of nutrients
vary, so caution is in
order when nutrient
intakes approach the
UL values .
Acceptable Macronutrient Distribution Ranges (AMDR)
Values for carbohydrate, fat, and
protein expressed as percentages
of total daily caloric intake;
ranges of intakes set for the
energy-yielding nutrients that
are sufficient to provide
adequate total energy and
nutrients while minimizing the
risk of chronic diseases.
Calories
• The energy released from carbohydrates, proteins and fats can be measured
in calories.
• A calorie is the amount of heat necessary to raise temperature of 1 gm of

water by 1 C°.
• 1000-calorie metric units are known as kilocalories (kcal).
• Empty-calorie foods a popular term used to denote foods contribute energy

(from sugars, fat or both) but lack in protein, vitamins and minerals
Example:(potato chips and candies).
Energy balance
• Difference between energy intake, which can be metabolized, and
total energy expenditure.
• Energy needs: energy obtained from diet.
• Food energy is released in the body through the oxidation of
carbohydrates, fats, proteins.
• If the energy intake and expenditure are not equal:
Positive or negative energy balance.
• Negative energy balance: body using its energy stores as glycogen,
fat and protein.
• Positive energy balance occurs when energy intake is greater than
energy expenditure, usually resulting in weight gain.
Energy from food
• The amount of energy a food provide depends on how much CHO, fat,
and protein contains. When completely broken down in the body,
 1 gm CHO →4 kcal of energy
 1 gm protein→ 4 kcal of energy
 1 gm of fat → 9 kcal of energy
• ➔therefore fat has the greater energy density than either CHO or
protein.
• Alcohol is not considered a nutrient because it interferes with health
but it yields energy 1 gm of alcohol→ 7 kcal of energy
How to calculate the energy
available from 1slice of bread with 1
tablespoon of peanut butter on it
contains 16 grams carbohydrate, 7
grams protein and 9 grams fat?

How Can I Get Enough
Nutrients Without Consuming
Too Many Calories?
Nutrient density
It is a measure of nutrients provided per calorie of
food.
A nutrient-dense food provides vitamins, minerals,

and other beneficial substances with relatively few
calories.
Am I lean or
overweight ?
Body mass index (BMI)
• An indicator of health risk from obesity or
underweight
• It’s easy and fast so it’s widespread
• It is calculated by the equation on
the right
• Most people, however, just use
BMI charts which are widely published.
BMI values
BMI values have two major drawbacks:
1.they fail to indicate how much of a person’s
weight is fat
2.where that fat is located.
These drawbacks limit the value of the BMI for use; for
example:
▪ Athletes (because their highly developed musculature
falsely increases their BMI values).
▪ Pregnant and lactating women (because their increased
weight is normal during child bearing).
Calorie Expenditure - From BMR to TDEE
• BMR (basal metabolic rate)
This is the energy you need to stay alive, keeping your
organ systems humming, even at rest. (zero activity)
• NEAT, or non-exercise activity thermogenesis .
(sometimes referred to as non exercise associated
thermogenesis), is the number of calories we expend on
a daily basis from non-planned movement or exercise.
It could include walking during work, talking..etc
• EAT, or exercise associated thermogenesis, refers to
daily expended calories that come from planned exercise
sessions .
• TEF, or thermal effect of feeding, This is the energy your
body needs to digest, absorb, and metabolize your food.
TEF will vary based on a meal's fiber and macronutrient
composition.
• TDEE, or total daily energy expenditure, is the combination
of our BMR, NEAT, EAT and TEF. It is the complete number
of calories we burn on any given day .
TDEE = BMR + NEAT + EAT + TEF
Note: We typically have control over the incidental expended
calories that are excluded in NEAT & EAT. .
Estimation of BMR
• BMR formula for men and women:
There are 2 formulae used to calculate BMR, in [kcal / 24hrs] for men and
women respectively:
▪ BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) - (6.755
* age [years])
▪ BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) -
(4.676 * age [years])
Activity Levels - Calculation of TDEE
• Sedentary - BMR x 1.2: Don't get much exercise at
work - desk job.
• Lightly Active - BMR x 1.375: Some daily activity, plus
we exercise or perform a sport 1-3 days per week.
• Moderately Active - BMR x 1.55: A fair amount of daily
activity, plus we exercise or perform a sport 3-5 days per
week.
• Very Active - BMR x 1.725: Very active, and we
exercise or play sports 6-7 days per week.
• Highly Active - BMR x 1.9: Extremely active, including
up to twice a day training and/or a very physical job
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Section 1

• Are nutrients a person must obtain from food because

the body cannot make them for itself insufficient

quantity to meet physiological needs.

Recommended Dietary Allowances (RDA)

• The highest average daily nutrient intake level that

• A calorie is the amount of heat necessary to raise temperature of 1 gm of

• 1000-calorie metric units are known as kilocalories (kcal).

• Empty-calorie foods a popular term used to denote foods contribute energy

available from 1slice of bread with 1

tablespoon of peanut butter on it

contains 16 grams carbohydrate, 7

grams protein and 9 grams fat?

A nutrient-dense food provides vitamins, minerals,

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