FST 307 BASIC

NUTRITION

CHAPTER 1
INTRODUCTION TO
BASIC NUTRITION
CHAPTER OUTCOMES
At the end of this chapter, students should be able to:-
a) Explain briefly about diet planning principles, Malaysia dietary
guidelines and food guide pyramids
b) Describe briefly about dietary reference intake.
 FOOD GUIDE PYRAMID
a) Graphic device that serves as a guide for planning
diets that meet nutritional requirements, promote
health and as a device for making daily food choices

b) Food guide pyramids are broken down into food

groups of differing nutritional value

c) They illustrate the relative contribution each food

group should make in the diet
d) Lists types of food rather than directions on what to
eat

e) Encourages you to decide on foods to fit you best

f) Healthy diets consist of foods from all of the groups

g) Consists of five food groups and ranges of daily

servings
 FOOD GROUPS PRESENTED IN
FOOD GUIDE PYRAMID
1. Bread, Cereal, Rice, Pasta, etc.
2. Fruits
3. Vegetables
4. Milk, Yogurt, Cheese, etc.
5. Meat, Poultry, Fish, Beans, Eggs, and Nuts
6. Fats, oils and sweets
a) Added for enhancement of flavor and texture
b) They not a food group
c) Included because of the significant calories they
often contribute
MALAYSIAN FOOD GUIDE
PYRAMID
NEW MALAYSIAN FOOD GUIDE
PYRAMID
 One Serving Equals …
1 slice of wholemeal bread
½ cup cooked rice
½ cup soaked bihun, mee or pasta
½ side-plate-sized capati
1 cup plain rice porridge
½ cup ready-to-eat breakfast cereal
1 medium-sized potato
3 plain biscuits
 2 servings
 One Serving Equals …

½ medium-sized guava
1 small to medium whole orange, pear or apple
1 medium-sized banana
1 slice papaya, pineapple, watermelon
 3 servings
 One Serving Equals …
½ cup cooked dark green leafy vegetables with
edible stems
½ cup cooked fruit or root vegetables
 One Serving Equals …
1 glass of milk
1 cup yoghurt
1 slice cheese
 ½ - 2 servings of poultry, meat, egg
1 serving of fish
½ - 1 serving of legumes

 One Serving Equals …

1 medium-sized chicken drumstick
1 medium-sized ikan kembong
2 matchbox-sized lean meat
5 dessert spoon headless ikan bilis
Note: One (1) matchbox lean meat
= 1 piece tempeh
= 1 hard taukua
= 2 dsp peanut butter
= ½ cup dried legumes/beans
= 4 dsp shelled small prawns
 Tip is not a group, but about fats and sweets
 These foods given smallest area, saying that fat, oils,
and sweets should be small part of our diet
 The more types of food you eat in a day, the wider
the array of nutrients and other beneficial
components of food you get
 We consume 18 to 20 different foods a day
 Dietary guidelines developed for Japan recommend
people eat 30 different foods daily
UNBALANCE DIET
 DAILY FOOD GUIDE
 Perceptions and actual intakes
UNITED STATES FOOD GUIDE
PYRAMID
 SONIC BOOM 1

PORTION SIZES
 PORTION SIZES
a) A portion is different than a serving

b) Portion size of pasta in restaurants is 3 cups = 6

standard servings of pasta

c) Larger portions increase sales volume and

encourage people to eat more

d) Rising rates of obesity may be in part related to

increased portion size
FOOD PLAN IN ACTION
MALAYSIAN DIETARY GUIDELINES
MALAYSIAN DIETARY GUIDELINES
1. Enjoy a variety of foods
2. Maintain a healthy body weight by balancing food
intake with regular physical activity
3. Eat more rice and other cereal products, legumes,
fruits and vegetables
4. Minimize fat in food preparation and choose foods
that are low in fat and cholesterol
5. Use salt sparingly and choose foods low in salt
6. Reduce sugar intake and choose foods low in sugar
7. Drink plenty of water daily
8. Practice and promote breastfeeding
 NEW MALAYSIAN DIETARY GUIDELINES
1. Eat a variety of foods within your recommended intake
2. Maintain body weight in a healthy range
3. Be physically active everyday
4. Eat adequate amount of rice, other cereal products (preferably
whole grain) and tubes
5. Eat plenty of fruits and vegetables everyday
6. Consume moderate amounts of fish, meat, poultry, egg, legumes
and nuts
7. Consume adequate amounts of milk and milk products
8. Limit intake of foods high in fats and minimize fats and oils in
food preparation
9. Choose and prepare foods with less salt and sauces
10. Consume foods and beverages low in sugar
11. Drink plenty of water daily
12. Practice exclusive breastfeeding from birth until six months and
continue to breastfeed until two years of age
13. Consume safe and clean foods and beverages
14. Make effective use of nutrition information on food labels
 DIET PLANNING PRINCIPLE
1. Adequacy
2. Balance
3. Calorie (energy) control
4. Variety
5. Moderation
6. Nutrient density
7. Energy density
 1. ADEQUACY
a) Characterizes a diet that provides all of the essential
nutrients, fiber, and energy (calories) in amounts
sufficient to maintain health
 2. BALANCE
a) A feature of a diet that provides a number of types
of foods in balance with one another, such that
foods rich in one nutrient do not crowd out of the
diet foods that are rich in another nutrient.

b) Provide calories, nutrients, and other components

in the right proportion

c) Diets that contain too much or too little nutrients

are out of balance

d) Diets that provide more calories than needed to

maintain a healthy body weight are also out of
balance
 3. CALORIE (ENERGY) CONTROL
a) Control of consumption of energy (calories)

b) A feature of a sound diet plan.

4. VARIETY
 5. MODERATION

 The attribute of a diet that provides no unwanted

constituent in excess
 6. NUTIRENT DENSITY
a) Refers to a food that supplies large amounts of
nutrients relative to the number of calories it
contains.

b) The higher the level of nutrients and the fewer the

number of calories, the more nutrient dense the
food is.
 7. ENERGY DENSITY
a) A measure of the energy of food provides relative
to the amount of food

36
 SONIC BOOM 2

DIETARY REFERENCE INTAKES

 DIETARY REFERENCE INTAKES
a) A set of reference values for energy and nutrients
that can be used for planning and assessing diets for
healthy people

b) DRIs include values for energy, protein,

carbohydrates, fats, micronutrients, and other
substances of nutritional importance (e.g.,
phytochemicals).

c) DRIs aim to promote health and reduce the incidence

of chronic disease, as well as prevent deficiencies.
 SET OF VALUES IN DRI
1. Estimated Average
Requirement (EAR)

2. Recommended Dietary
Allowances (RDAs)

3. Adequate Intakes (AIs)

4. Tolerable Upper Intake

Levels (ULs)
 1. ESTIMATED AVERAGE
EQUIREMENT (EAR)
a) The amount of a nutrient that is estimated to meet
the requirement for the nutrient in half of the people
of a specific age and gender.

b) Amount that meets the nutrient requirements of 50%

of people in a life stage/gender group

c) Based on functional indicator of optimal health

d) The EAR is used in setting the RDA

 2. RECOMMENDEDDIETARY
ALLOWANCE (RDA)
a) The average daily amount of a nutrient that is sufficient to meet
the nutrient needs of nearly all (97–98 percent) healthy
individuals of a specific age and gender.

b) Amount that meets the needs of most people in a life

stage/gender group

c) The RDA for each nutrient is set at a level at which most people
will not experience a deficiency
 3. ADEQUATE INTAKE (AI)
a) The average amount of a nutrient that appears to
be adequate for individuals when there is not
sufficient scientific research to calculate an RDA.

b) The AI exceeds the EAR and possibly the RDA.

c) Amount thought to be adequate for most people

d) AI used when EAR and RDA can’t be determined

 4. TOLERABLE UPPER INTAKE
LEVEL (UL)
a) The maximum amount of a nutrient that is unlikely to
pose any risk of adverse health effects to most healthy
people. The UL is not intended to be a recommended
level of intake.

b) The need for setting ULs is the result of more and

more people using large doses of nutrient
supplements and the increasing availability of fortified
foods.

c) Intake above the UL can be harmful

 OTHER DRI TERMS
a) Estimated energy requirement (EER): the average
calorie intake that is predicted to maintain energy
balance in a healthy adult of a defined age, gender,
weight, height, and level of physical activity,
consistent with good health.

b) Acceptable macronutrient distribution range

(AMDR): a range of intakes for a particular energy
source (carbohydrates, fat, protein) that is
associated with a reduced risk of chronic disease
while providing adequate intakes of essential
nutrients.
 PAUSE TO PONDER…
a) Can you explain briefly about diet planning
principles, Malaysia dietary guidelines and food
guide pyramids?
b) Ask your friend to describe briefly about dietary
reference intake.
 SHOCK WAVE

END OF CHAPTER 1.3

FOOD GUIDE PYRAMID