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Sept 19
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Nutrition - 5N2006

Importance of healthy living

Role of food and significance
Process of digestion
Management of various conditions and diseases

Functions of food, classes of nutrients

Macronutrients and micronutrients
Macro - Carbohydrates (energy, moving food, carbon, hydrogen, oxygen, 1g = 4kcal),
Protein (muscles, cells, blood, carbon, hydrogen, oxygen, nitrogen, 1g = 4kcal), Fats
(carbon, hydrogen, oxygen, can provide energy, 1g = 8-9kcal)
Micro - Vitamins & minerals

Factors that affect energy

Physical activity
Age and stage of development
Body mass
Metabolism
Gender
Climate
Health

Basal Metabolic Rate - minimum amount of energy that is needed by the body to maintain
functioning at rest (Age, Body mass, Metabolism, Gender, Health)

Reference Nutrient Intake

Functions, sources, deficiency symptoms

Fat soluble vits - A, D, E, K
Water soluble - B, C

A - eyes
D - bones, immunity
E - skin
K - blood clotting
B - nervous system
C - immune system, blood - aids with iron absorption

Distinguish between soluble (bulk, no calories) and non-soluble fibre (stimulates peristalsis)

Fe - Iron
Ca - Calcium
I - Iodine
P - phosphorus
Na - Sodium
ZN - Zinc

Effects of high/low carbohydrate diet

High - weight gain, diabetes
Low - Low energy

Distinguish between essential/non-essential aminos

Essential - body can’t make itself
Non-essential - body can make with enough protein
Glycogen loading - stored in muscles and liver

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Sept 20
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Compare the protein content of foods derived from plants and animals
Role of the vitamins and minerals in maintaining health
How preservation and preparation impact nutrition of foods
Causes and effects of dehydration and maintaining fluid intake
Labelling of food according to EU regulations
Testing food for presence of fat, carbs, and proteins
Identify main categories of food additives including E numbers, distinguish between artificial
and natural additives, impact on health
Identify trace elements required in the diet
Causes, symptoms, and effects of anorexia, nervosa, bulimia, obesity
Impact of diet in a range of diseases and illnesses

Assignment 60% (2x30%)

Exam 40%

Functions of Food: Energy

Muscle maintenance
Skin health
Brain function
Fullness/satisfaction (satiety)
Source of essential nutrients
Social occasions
Source of enjoyment
Growth and repair of body cells

Classes of nutrients: Carbohydrates

Proteins Macronutrients
Lipids (fats)
Vitamins
Minerals Micronutrients
 Water

Macronutrients: needed in large amounts

Micronutrients: needed in small amounts

Role of Carbohydrates: Energy

Digestion
Converted to glucose which gives heat and energy.
Excess glucose can be converted to glycogen and stored in
muscles and liver.
Converted to fat and stored as adipose tissue which insulates
the body.
Allows protein to be used for growth and repair
Fibre/cellulose stimulates movement of food through digestive
system

Foods that provide carbohydrates: Rice

Bread
Potatoes
Pasta
Millet
Bulgar
Quinoa
Sugars: Sweets
Soft drinks
Biscuits
Cakes
Breakfast cereals
Fruit/sweetened yoghurts
Yoghurt drinks
Jams

Digestible carbohydrates: can be broken down and provide energy, corresponding to the
total of the grams of starches and sugars in a serving

Glycaemic Index

Break down quickly into simple sugars

Very easily digestible and tend to to have a high glycaemic index - cause blood glucose to
rise quickly and stay high longer
Some starch digestion begins in the mouth with an enzyme in the saliva
Many starchy foods, eg potatoes, have higher GI than table sugar
Beans on the other hand are low GI and are broken down slowly
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Sept 27
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Essential Amino - 8 - cannot be manufactured

Must be obtained by food.
● Valine
● Lysine
● Leucine
● Methionine
● Isoleucine
● Phenylalanine
● Threanine
● Tryptophan
Non-essential Amino - 10 - can be manufactured
● Alanine
● Arginine
● Asparagine
● Aspartic acid
● Cysteine
● Glutamic acid
● Glutamine
● Glycine
● Proline
● Serine
● Tyrosine

Biological Value

High Biological Value (HBV): foods contain all the amino acids
Eggs (100%), Milk (95%), Meat (80-90%), Soya beans (75%)
Low Biological Value (LBV): Lacking in one or more amino acids
Rice (67%), Wheat (53%), Maize (40%), Gelatin (0%)

Protein Functions:
Structural Proteins:
● Production of cells
● Production of muscle
● Production of skin

Physiologically active proteins:

● Productions of enzymes
● Productions of hormones
● Production of red blood cells
● Production of nucleoproteins
 Nutritive Proteins
● Supplies all essential aminos to body
● Excess proteins are used for energy

Deficiency:

Slower growth
Delayed healing of wounds
Susceptible to illness and infection
Lack of energy
Malfunction of body organs

Requirements:

Bodyweight - 1g per kg of bodyweight on average

Rate of growth - more protein required during periods of growth
Rate of activity
Pregnant or lactating
Recovering from illness

Fish:
Oily (Oil in the flesh):
● Mackerel
● Salmon
● Trout
● Sardines
● Tuna
● Bass
● Herring
● Eel

White (Oil in the liver):

● Cod
● Haddock
● Coley
● Plaice
● Halibut
● Monk fish
● Whiting

Fats:

14% of the body is composed of Lipids

Lipids are composed of Carbon, Hydrogen, and Oxygen
More concentrated form of energy - between 8-9kcal per gram

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Sept 29
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Classifications of lipids:
● Saturated
○ No double bonds between carbon atoms
○ Butter, coconut oil, meat fats
● Monounsaturated
○ 1 double bond between carbon atoms
○ Olive oil
● Polyunsaturated
○ Many double bonds between carbon atoms
○ Sunflower oil, nut oils, seed oils
○ Can produce acrolein when heated (carcinogenic)

Saturated:
● No double bonds between carbon atoms
● Usually hard at room temp
● Mainly come from animal sources; meat, dairy produce, coconut oil being an
exception
● Saturated fatty acids include butyric in butter and stearic in meat
● Raise cholesterol and LDL
● HDL: High density lipoprotein (good)
● LDL: Low density lipoprotein (bad)

Monounsaturated:
● Contains one double bond between carbons (cis bonding)
● Liquid at room temperature
● Plant sources; olive oil
● Lowers total blood cholesterol and LDL

Polyunsaturated:
● Soft/liquid at room temperature
● Plant sources; Sunflower oil, corn oil
● Fish oils; Cod liver oil, halibut liver oils, oily fish
● Lowers total blood cholesterol and LDL
● Examples: linoleic (omega 3), linolenic (omega 6), arachidonic acid
● Essential fatty acids are Omega 3 and 6 fatty acids

Cis and Trans Fatty Acids

● Cis fatty acids have two hydrogen atoms at the same side of the double bond
● Trans fatty acids have hydrogen atoms on opposite sides of the double bond

Trans-fatty acids
● Formed when unsaturated fats are converted into semi solids during
hydrogenation
● Hydrogen gas added under pressure in the form of bubbles
● Nickel catalyst added in a slurry
 ● Although the fat is still technically polyunsaturated the body cannot make use
of it and it can block the body’s ability to use healthy polyunsaturated fatty
acids
● Where are trans fats?;
○ Margarine or hydrogenated vegetable oils or food made with these eg
cakes, biscuits
○ Heated oils
○ Fried foods, burnt or browned fat
● May lower LDL and cholesterol when used in place of saturated fats such as
butter
● When substituted for non hydrogenated oils they may raise LDL
● Thought to lower HDL cholesterol in the blood
● Still thought to be better than saturated fat

Essential fatty acids

● Some fatty acids are necessary for body functions
● Linoleic (Omega 6)
● Linolenic (Omega 3)
● Arachidonic acids
● Linoleic is most important as the other fatty acids can be made in the body
from it

Functions of Essential Fatty Acids

● Linoleic (Omega 6): formations of cell membranes
● Linolenic (Omega 3): essential for normal growth and development for eye
and brain
● Arachidonic: forms prostaglandins which regulate bodily functions

Sources of Essential Fatty Acids

● Linolenic (Omega 3): Fish liver oils, oily fish, pumpkin seeds, hemp seeds,
linseed
● Linoleic (Omega 6): Hemp/pumpkin/sunflower/safflower/sesame seeds, corn,
walnut, soya bean, wheatgerm oil

Functions of Fats/Lipids
● More than twice the calorific value of carbs and therefore is a more
concentrated source of energy
● Excess far which is not immediately needed for energy is stored as adipose
tissue which is an energy reserve, provides a layer of insulation, and protects
delicate organs
● Provide a source of fat soluble vitamins D E K A
● Provides essential fatty acids needed for forming cell membranes and
prostaglandins

Dietary Advice on Fats

● Cut down on intake of saturated fats eg butter, meat, dairy
● Substitute saturated fats with polyunsaturated fats and oils such as sunflower,
rapeseed, peanut, walnut oil
 ● Substitute saturated fats with monounsaturated oils such as olive oil
● Increase intake of polyunsaturated fat eg oily fish

Over consumption of Fat

● Over consumption of the wrong types of fat can lead to
○ Overweight
○ Obesity
○ High Cholesterol
○ Coronary Heart Disease
○ Stroke
○ High Blood Pressure
○ These fats are found in animal fats - lamb, beef, pork, fried foods,
margarine, dairy products and shortenings, biscuits, cakes, pizza

Under Consumption of Fat

● Body functioning especially brain functioning which affects
○ Vision
○ Learning ability
○ Coordination
○ Mood
○ Cholesterol
○ Immunity

Vitamins
● Fat soluble
○ A (Eyes)
○ D (Bones, teeth)
○ E (Skin)
○ K (Blood clotting)
● Water soluble
○ B (Nervous system)
■ B1 (Thiamine)
■ B2 (Riboflavin)
■ B6 (Pyroxene)
■ B12 (Cobalamin)
■ Folic Acid
○ C (Immunity)

● Fat Soluble Vitamins

○ Fat soluble vitamins are found in foods with fat
○ The body can store fat soluble vitamins
○ Too much fat soluble vitamins can build up to toxic levels
○ This is called hypervitaminosis A & D

Vitamin A
● Two types of vitamin A
○ Retinol - pure vitamin A (found in animal sources)
○ Beta-carotene - provitamin A (found in vegetable and fruits)
 ○ It takes 6ug of beta-carotene to produce 1ug of retinol
○ Is needed to make rhodopsin which is the pigment found in the eye
which helps adapt to dim light
○ Helps maintain the surface tissues of the body eg the skin and the
mucous membranes which line the respiratory tract and the digestive
system
○ Vital to mucous formation, preventing invasion of disease causing
organisms
○ Required for growth in metabolism
○ Thought to play a role in cancer prevention
○ Antioxidant (vitamins A, C, E)
● Deficiency
○ Night Blindness
○ Dry Mucous membranes
○ If eyes dry out, dirt particles can scratch the surface of the eye
(xerophthalmia, dry eye)
○ Can reduce growth
○ Can cause follicular keratosis which causes rough dry skin
○ Less resistance to infection
● Sources
○ Animal
■ Liver
■ Fish oils
■ Fortified milk
■ Eggs
■ Margarine
○ Plant (beta-carotene)
■ Dark green veg (spinach, cabbage, broccoli, lettuce)
■ Oranges
■ Carrots
■ Red Peppers
■ Apricots
■ Tomatoes
● Retinol Food Content
○ Cod liver oil: 18000
○ Liver: 6000
○ Margarine: 900
○ Cheddar: 310
○ Eggs: 140
○ Milk: 35
● Beta-Carotene
○ Broccoli: 2500
○ Tomato: 600
○ Green Pepper: 200
● RDA’s for Vitamin A
○ 1-5 - 400
○ 7-10 - 500
○ 11-17 - 600
 ○ 18-65 - 700
○ Pregnant - 700
○ Lactating - 950
● Too much vitamin A
○ Poisonous. Can lead to bone pain, loss of appetite, headache, dry
skin, hair loss, increased liver size, vomiting, hypervitaminosis can
lead to death
○ Can lead to miscariage in pregnant women and birth defects
○ Too much beta-carotene can lead to hypercarotenaemia which gives
an orange-yellow tint to the skin
●

Assignment 1
● Due date: 21 nov
● Feedback date: 7 nov

Sodium
● Functions
○ Controls body’s water balance
○ Maintains normal heart rhythm
○ Hyponatremia - salt levels too low
○ Hypernatremia - salt levels too high
● Excess Sodium:
○ Salt induced thirst
○ High Blood Pressure
○ Found in: table salt, processed foods, smoked/cured meats, fish,
cheese
Potassium
● Functions
○ Generates nerve impulses and muscle contractions
● Excess Potassium
○ Very rare
○ Eldery people with reduced kidney function can have excess vit K as a
result of too much potassium
Iodine
● Functions
○ Thyroid hormones formation
○ Necessary for growth and repair
○ Regulates metabolism
● Iodine Deficiency
○ Low Thyroid hormones
○ Reduced BMR
○ Reduced growth in children
○ Severe deficiency in children leads to cretinism (slow growth and
mental retardation)
● EXcess Iodine
○ Rare
○ Toxic effects are reported
 ● Sources
○ Seafood, Iodised salt, milk, meat, eggs
Zinc
● Functions
○ Helps control the activities of enzymes
○ Wound healing
○ Maintaining skin and hair
● Deficiency
○ Slow growth
○ Slow healing
○ Skin lesions
● Excess
○ Nausea
○ Vomiting
● Sources
○ Shellfish
○ Meat/poultry
○ Eggs
○ Bread
○ Cereals
○ Beans
○ Dairy
Phosphorus
● FUnctions
○ Forms and maintains bones and teeth
○ Builds muscle tissue
○ Component of DNA and RNA
○ Helps maintain Ph of the body
○ Aids metabolism and energy production
● Deficiency
○ Found in all foods
○ Sometimes occurs with long term antacid uses
○ General muscle weakness
○ Loss of appetite
○ Bone pain
○ Rickets
○ Osteomalacia
● RDA & Sources
○ 800mg
○ Almost all foods
Magnesium
● Functions
○ Strengthens bones and teeth
○ Promotes healthy muscles by helping them to relax so important for
PMS
○ Important for heart muscles and nervous system
○ Essential for energy production
● Deficiency
 ○ Tremors and spasms
○ Muscle weakness
○ Insomnia
○ Nervousness
○ High Blood Pressure
○ Irregular heartbeat
○ Constipation
○ Convulsions
○ Hyperactivity
○ Depression
○ Confusion
○ Lack of appetite
○ Calcium deposited in soft tissue
● RDA
○ Wheatgerm
○ Almonds
○ Cashew
○ Brewers yeast
○ Buckwheat
○ Brazil Nuts
○ Peanuts
○ Pecans
○ Cooked beans
○ Garlic
○ Raisins

Selenium
● Functions
○ Antioxidant - protect against free radicals and carcinogens
○ Reduces inflammation
○ Stimulates immune system
○ Promotes healthy heart
○ Aids vit E
○ Required for male reproductive system
○ Needed for metabolism
● Deficiency
○ Family history of cancer
○ Signs of premature ageing
○ Cataracts
○ High Blood Pressure
○ Frequent Infections
● RDA
○ Children 30mcg
○ Adults 70mcg
○ Tuna
○ Oyster
○ Molasses
○ Mushrooms
 ○ Herrings
○ Cottage cheese
○ Cabbage
○ Beef liver
○ Courgettes
○ Chicken

Manganese
● Functions
○ Healthy bones, cartilage, tissues, nerves
○ Activates 20 enzymes
○ Stabilises blood sugar
○ Promotes healthy DNA and RNA
○ Essential for reproduction and red blood cell synthesis
○ Insulin production
○ Reduces cell damage
○ Required for brain function
● Deficiency
○ Muscle twitches
○ Growing pains
○ Dizziness
○ Poor balance
○ Fits/convulsions
○ Sore knees, joint pains
● RDA
○ Children 2.5mg
○ Adults 3.5mg
○ Watercress
○ Pineapple
○ Akra
○ Endive
○ Blackberries
○ Raspberries
○ Lattice
○ Grapes
○ Lima beans
○ Oats
Chromium
● Functions
○ Balancing blood sugar levels
○ Normalise hunger and reduce cravings
○ Improves lifespan
○ Protects DNA and RNA
○ Heart function
● Deficiency
○ Excessive or cold sweats
○ Dizziness or irritability
○ Need for frequent meals
 ○ Cold hands
○ Need for excessive sleep, drowsiness
○ Excessive thirst
○ Addiction to sweet foods
● RDA
○ Brewers yeast
○ Wholemeal
○ Rye
○ Oysters
○ Potatoes
○ Wheatgerm
○ Peppers
○ Eggs
○ Chicken
○ Apples
○ butter

Molybdenum
● Functions
○ Helps the body get rid of protein breakdown products
○ Strengthens teeth
○ Detoxifies the body of free radicals, petrochemicals, and sulphites
● Deficiency
○ Gout
● RDA
○ Tomatoes
○ Wheatgerm
○ Pork
○ Lamp
○ Lentils
○ Beans

Babies
● In the first 6 months of life infants will double their birth weight
● Nutritional requirements are met by human or formula milk
● Breast milk is strongly recommended for the first 4-6 months of life

What makes breast milk better?

● Breast milk contains antibodies that come from the mother and help prevent
infections and illness in the newborn
● Breast milk is sterile
● Is at the correct temperature
● Promotes bonding between the mother and the infant
● Breast fed babies are less likely to gain weight
● Is always available

Weaning
 ● Weaning begins at 4-6 months and is determined by the baby’s appetite.
Current recommendation advises weaning from 6 months
● A nutritionally balanced diet that includes protein for growth, starchy foods for
energy, fresh fruit and veg to provide vitamins and minerals
● Fats are needed for brain and eye development eg avocado
● Diet before 6 months should be gluten free
● Introduce only one food at a time
● Introduce bland foods first, vegetables like sweet potato are ideal
● Do not add sugar or salt to foods

Dietary Requirements for Children

● Protein: CHildren are growing rapidly and therefore require adequate
sources of protein, found in meat, fish, dairy products, beans, peas, lentils
● Carbohydrate: The more active the child the more carbohydrates they need,
found in potatoes, wholemeal bread, cereals, pasya & rice
● Foods high in sugar should be avoided as they lead to tooth decay and habits
that are difficult to break and contribute to childhood obesity
● 27% of Irish children are obese
● Fat: Children need fat for energy, fat soluble vitamins and for essential fatty
acids. They are needed for cell and brain development. The best sources of
fat are vegetable oils, oily fish, seeds and nuts. Children should not be given
low fat foods
● Vitamin A: Needed for night sight, healthy surface tissue, growth and
metabolism. Found in fish oils, fortified milk, eggs, margarine, dark green veg,
carrots, peppers
● Vitamin D: Needed for healthy bones and teeth. Found in cod liver oil,
canned salmon, margarine, eggs and milk
● Vitamin E: needed for protecting red blood cells from destruction. Found in
veg oil, fish, eggs, poultry, fortified cereals and wholegrain
● Vitamin K: Needed for blood clotting, found in liver, spinach, cabbage, peas,
cereal
● Vitamin C: Needed for iron absorption, healthy immune system, healthy
connective tissue. Found in citrus fruits, blackcurrants, kiwis, peppers
● Folate: Needed for formation of RNA and DNA, red blood cell production,
healthy immune system. Found in green veg, liver, kidney, nuts, milk,
wholegrain cereals, fortified cereals and bread
● Thiamine (b1): Needed for growth, releases of energy from foods, healthy
nervous system, found in wholegrain cereals, fortified breakfast cereals, offal,
meat, milk
● Riboflavin (b2): Needed for growth, the release of energy from food, healthy
body tissue. Found in offal, meat, eggs, milk, cheese, green veg
● Vitamin B6 & b12: Needed for production of blood cells, healthy nervous
system, found in meat, offal, cheese. B6 is also found in broccoli, bananas,
and melons
● Iron: needed for red blood cell so they can carry oxygen, found in meat,
green veg, cereals, eggs
● Calcium: healthy bones and teeth, healthy muscle and nervous function,
found in milk, dairy produce, sardines, sesame seeds, tinned salmon
General Guidelines for Children
● Serve attractively presented nutritious meals
● Have a supply of healthy snacks
● Base a child’s food around family food
● Cut out foods which are high in salt and sugar
● Try to discourage fatty eating habits
● Discourage snacking on crisps and sweets
● Make time for breakfast
● Vitamin supplements are not needed if the child eats a healthy diet
● Some foods can be disguised eg vegetable soup

Adolescence
● Still growing and need protein, calcium and iron
● Generally active, need a high energy intake. Should eat plenty of starchy
foods
● Important girls have plenty of iron and B vitamins in their diet so their bodies
can deal with periods and prevent anaemia
● Include foods high in calcium
● Having essential fatty acids ensure brain development

Vegetarian
● Ethical reasons: the belief that it is wrong to kill animals or the way animals
are stored
● They may not like the taste of meat
● Meat is expensive
● Many people believe that it is healthier to eat a diet without meat as meat
contains saturated fat and contributes to heart problems
● Religious: Orthodox hindus do not eat meat at all
● Vegetarians do not suffer from bowel problems as their diet is naturally high in
fibre
○ Lactovegetarian - do not eat meat but do eat
○ Vegan - do not eat meat, dairy produce or any produce which come
from animals
○ Pesco - do not eat meat but eat fish
○ Pollo - do not eat meat but eat chicken
● Dietary Considerations:
○ Provide a balanced diet
○ Include sources of proteins; nuts, soya, pulse vegetables
○ Use vegetable oils for cooking
○ Meat substitutes like soya, tofu or quorn as these foods have a HBV
protein
○ Include plenty of foods containing iron; cereals, green veg, dried fruit
○ Include plenty of foods containing calcium; green veg, beans, flour

Types of Diabetes
● Type 1: Insulin-dependant diabetes (IDD)
● Type 2: Non insulin-dependant diabetes
Symptoms of Diabetes
● Blurred vision
● Fatigue
● Dry, itchy skin
● Excess thirst
● Weight loss
● Slow healing of cuts
● Pins and needles
● Frequent infections
● Loss of body tissue, wasting

Factors
● Genetic factors
● Diet
● Stress
● Damage to the pancreas
● Radiation
● Pregnancy

Food Prep and GI

● In general raw food has a lower GI than cooked food
● Some canned fruits have a lower GI than raw eg peaches, apricots and pears
● Mashed or pureed food has a higher GI than foods with a rough cut texture
● Small particles of food tend to have a higher GI than non ground food and
whole wheat

Obesity
● Obesity is a condition in which the body accumulates excess fat
● An individual is considered to be obese is his/her weight is 20% above the
recommended weight
● It occurs where the intake of the energy exceeds the output by the body
● Excess energy is stored as fat
● Obesity is a growing problem in the western world with over ⅓ of adults to be
overweight