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1.1 Introduction To Nutrition, Nutrient Needs, Nutrition Tools, Food Choices
1.1 Introduction To Nutrition, Nutrient Needs, Nutrition Tools, Food Choices
1.1 Introduction To Nutrition, Nutrient Needs, Nutrition Tools, Food Choices
Nutrient Needs
Nutrition tools
Food Choices
TOPIC 1
Nutrition Defined
Nutrition – the science of foods and the
nutrients they contain
◦ Also consider the action of these foods and the
nutrients in the body
◦ Nutritional Goals
Quality intake that allows you to function at
your best and promotes health.
◦ Intake that provides adequate levels of each
nutrient
Quantity of intake that promotes a healthy body
weight.
Nutrition Defined
Actions in the body include:
◦ Ingestion
◦ Digestion
◦ Absorption
◦ Transport
◦ Metabolism
◦ Excretion
Why study nutrition?
4/10 primary causes of death are related
to diet
What’s Considered Food?
Foods contain nutrients and are
derived from plant or animal
sources
or
Level 1
: •Eat 4 to 8 serving in a day.
Rice, •Example of one serving of
noodles, • 1: cup (2 scoops) of cooked rice
grains
bread, • 1 cup of yellow mee
cereal, • 1 ½ cup of bihun and laksa
cereal • (soaked)
products and • 1 cup of breakfast cereals
tubers • 6 pieces biscuit (cream
• crackers)
• ½ slice of capati
• 2 slices of bread
2 cup of plain rice porridge
2 whole of potato
Cont’d.
.
Level 2 •Eat at least three (3) servings of vegetables and at least two (2)
: serving of fruits a day
Fruits •Example of one serving of vegetables :
and • ½ cup of dark green leafy vegetable , cooked
vegetabl • ½ cup of fruit vegetables , cooked
es • 1 cup of ulam, raw.
•Example of one serving of fruits :
• 1 whole of apple / pear / orange / mango
• 1 slice of papaya / watermelon / pineapple
• ½ whole of guava
• 2 whole small bananas (pisang emas)
• 1 whole medium banana (pisang berangan)
• 8 whole small of grapes.
Cont’d.
.
Level 3 : •Recommended daily serving :
Fish, • ½ - 2 servings of poultry, meat,
poultry, egg
meat and • 1 serving of fish
legumes • ½ -of1 one
•Example serving
serving of fish, poultry, meat and eggs :
legumes
• 1 medium ikan kembung
• 2 pieces ikan tenggiri
• 2 pieces of lean meat
• 1 medium-sized chicken drumstick
• 2/3 cup of anchovies without head
• 2 whole eggs
•Example of one serving of legumes :
• 1 cup of chickpea / dhal
• 1 ½ cups canned baked bean
• 2 pieces of tempe / tauku / tauhu
• 1 ½ glasses of unsweetened soya bean milk.
Cont’d..
Level 4 : •Located on the crest or top of the pyramid shows these foods
Fats, oils, should be taken in small amounts only.
sugar and •Excessive intake of fats, oil, sugar and salt can contribute to
salt higher risk of chronic disease such obesity, diabetes mellitus,
cardiovascular diseases, hypertension and cancers.
•Limit intake of foods high in fats, oil, sugar and salt and
minimize the use of fats, oil, sugar and salt in food preparation.
Number of servings recommended
based on calorie needed
1 2 3
Food group 1500 kcal/day 2000 kcal/day 2500 kcal/day
• Nutrition
Facts
How can I use this information to select a
healthier diet?
• The Daily Value (DV)
Generally
40 is low
100 is moderate
400 is high
Nutrients
Be Sure to Get Enough of Limit These
These
Total Fat
Dietary Fiber
Vitamin A Saturated
Trans
Vitamin C
Calcium Cholesterol
Iron Sodium
Recommended Nutrient
Intakes for Malaysia (RNI)
2017
Was developed by the
National Coordinating
Committee on Food and
Nutrition , Ministry of Health
Malaysia, 2017 as the
dietary standard.
4. MALAYSIAN
DIETARY
GUIDELINES
• There are 14 key messages in these
guidelines.
MDG 2010
• Key Message 1: Eat a variety of foods
within your recommended intake.
– Key Recommendations
1. Choose your daily food intake from a combination of
foods based on the Malaysian Food Pyramid
2. Choose your daily food intake according to the
serving size recommended
– Additional recommendations: nutrient supplements
• Supplements are not necessary for most individuals.
Supplements of vitamins, minerals or fiber do not supply
the nutrients and other essential components present in
foods that are important to health
MDG 2010
• Key Message 2: Maintain body
weight in a healthy range.
– Key Recommendations
1. Maintain body weight in the healthy range
by balancing calorie intake with physical
activity
2. Weigh yourself regularly, at least once a
week
3. If you are an adult, prevent gradual weight
gain over time
4. If overweight, aim for a slow and steady
weight loss
5. If underweight, increase energy intake as
recommended
MDG 2010
• Key Message 3: Be active physically
every day.
– Key Recommendations
1. Be active everyday in as many ways you can
2. Accumulate at least 30 minutes of moderate
intensity physical activity on at least 5 to 6 days
a week, preferably daily
3. Participate in activities that increase flexibility,
strength and endurance of the muscles, ad
frequent as 2-3 times a week
4. Limit physical inactivity and sedentary habits
MDG 2010
• Key Message 4: Eat adequate amount of
rice, other cereal products (preferably
whole grain) and tubers.
– Key Recommendations
1. Consume at least 4 servings of cereals foods
daily
2. Choose at least half of your grain products from
whole grains
3. Choose cereal products that are high in fiber,
low in
fat, sugar and salt
MDG 2010
• Key Message 5: Eat plenty of fruits
and vegetables every day.
– Key Recommendations
1. Eat a variety fruits everyday
2. Eat a variety vegetables everyday
3. Eat at least 5 servings of fruits and
vegetables everyday
MDG 2010
• Key Message 6: Consume moderate
amounts of fish, meat, poultry, eggs,
legumes and nuts.
– Key Recommendations
1. Consume fish more frequently , if possible daily
2. Consume meat, poultry and egg moderately
3. Practice healthier cooking methods for fish, meat,
poultry and egg dishes
4. Choose meat and poultry that are low in fat and
cholesterol
5. Consume legumes daily
6. Include nuts and seeds in weekly diet
MDG 2010
• Key Message 7: Consume adequate
amounts of milk and milk products.
– Key Recommendations
1. Consume milk and milk products everyday
2. Replace sweetened condensed milk and
sweetened condensed filled milk with
unsweetened liquid or powdered milk
MDG 2010
• Key Message 8: Limit intake of foods high
in fats and minimize fats and oils in food
preparation.
– Key Recommendations:
1. Limit the intake of UFA to less than 10%of total daily
calorie intake
2. Increase the intake of MUFA and PUFA
3. Limit the intake of foods high in cholesterol
4. Limit foods containing TFA
5. Minimize the use of fat in food preparation in order to
keep total daily fat intake between 20% to 30% energy
6. When eating out, choose low-fat foods
MDG 2010
• Key Message 9: Choose and prepare
foods with less salt and sauces
– Key Recommendations
1. Limit salt intake to 1 tsp a day
2. Reduce consumption of highly salted foods
and condiments
MDG 2010
• Key Message 10: Consume foods
and beverages low in sugar
– Key Recommendations
1. Eat foods low in sugar
2. Drink beverages low in sugar
MDG 2010
• Key Message 11: Drink plenty of water
daily.
– Key Recommendations:
1. Drink 6-8 glasses of plain water daily
2. Maintain fluid intake from other food sources
3. Avoid alcoholic beverages
MDG 2010
• Key Message 12: Practice exclusive
breastfeeding from birth until 6 months and
continue to breastfeed until two years of age
– Key recommendations
1. Prepare for breastfeeding during pregnancy
2. Initiate breastfeeding within one hour of birth
3. Breastfeed frequently and on demand
4. Give only breast milk to baby below six months with no
additional food or food
5. Continue to give babies breast milk even if the baby is not
with the mother
6. Introduce complementary foods to baby beginning at 6
months
of age
7. Lactating mothers should get plenty of rest, adequate
food and drink to maintain health
8. Husband and family members should provide full support
to lactating mothers.
MDG 2010
• Key Message 13: Consume safe and
clean foods and beverages
– Key Recommendations
1. Choose safe and clean foods and beverages
2. Store foods appropriately
3. Prepare foods hygienically
4. Cook foods thoroughly
5. Hold foods appropriately
6. When eating out, choose safe and clean
premises
MDG 2010
• Key Message 14: Make effective use
of nutrition information on food
labels.
– Key Recommendations
1. Use Nutrition Information Panel (NIP) as a
guide in making food choices
2. Make use of nutrition claims wisely
3. Educate children on the use of NIP
MDG for children and adolescents
• Key Message 1: Practice exclusive breastfeeding
from birth until 6 months and continue to
breastfeed until 2 years of age
– Key Recommendations
1. Be mentally prepared during pregnancy for exclusive
breastfeeding
2. Start breastfeeding within one hour of birth
3. Breastfeed frequently and on demand.
4. Breastfeed with correct techniques.
5. Avoid giving liquids or food other than breast milk to breastfed
babies below 6 months.
6. Continue to give breast milk even when mother returns to
work.
7. Get enough rest, nutritious food and drinks to maintain health
while breastfeeding.
8. Obtain full support to breastfeed from husband, family
members and community.
9. Use cup feeding as an alternative to breastfeeding.
• Key Message 2: Give appropriate
complementary foods to children between
the age of 6 months to 2 years
– Key Recommendations
Buddhism (strict)
Seventh-day Adventist
Church
Rastafari Movement
NOW YOU ARE ON THE ROAD
TO BETTER NUTRITION
THE CHOICE IS YOURS!