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Protein:
Lipid:
Carbohydrate:

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1 kcal: amount of energy to warm 1 kg of water by 1 degree

calories:
4 kcal for 1 gram carbs and proteins
9 kcal for l1 gram lipids
7 kcal alcohol
0 kcal water
2 kcal fiber

know the math behind it: know the amount of macronutrient, divide by the total amount and multiply by amount of calories yielded.

kj (joules) = kcal (calories)

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around 2000 for women
around 2500 for men

average consumption: from 1800 calories

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How healthy food is

Nutrient dense foods = foods that have nutrients and vitamins in (relative) substantial amounts, low in calories. It is a ratio!
- high in nutrients
- low in calories
- raw vs processed food
- heating, chopping etc: it has to do with structure and volume as well

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Food that is high in calories and low in nutrients
- good example: alcohol!

1 beer = 7 slices of bread

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2015
guideline focus on the top 3 ethnic groups

5 segments
- drinks (hydration)
- vegetables and fruits (vitamins, fiber)
- dairy, nuts, fish (protein)
- meat, eggs, breads (fiber, carbohydrates)

What is it based on? Shift towards plant based diet?
- maybe more, before it was more animal based. Research to prevent cardiovascular diseases. Vegetable/Fruit juices not included.

- mainly eat from the recommended segments
- variety dietary intake

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2015 DUTCH FOOD BASED DIETARY GUIDELINES (canvas) 

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2015 DUTCH FOOD BASED DIETARY GUIDELINES (canvas) 

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Health: mental and physical wellbeing, incorporates everything influencing your daily life

- age – growing children and teenagers may need more energy
- gender

- lifestyle – how active you are (athlete vs office worker)

- size – your height and weight can affect how quickly you use energy

- hormones (chemicals produced by the body) – such as thyroid hormones

- medicines – such as glucocorticoids, a type of steroid used to treat inflammation

- state of health
- (pregnancy: a 9 month long marathon). Food intake with adequate quality and quantity providing building blocks for the mother and the baby!

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4) Is this a completely recommended guideline?  

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4) Is this a completely recommended guideline?  

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No - it is local (dutch)
Guidelines must be appealing to the population
- preference
- availability (locally)

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- upside down pyramid: the spinning top
- exercise and water at the top
- grain dishes
- vegetables
- fish and meat
- milk and cheese and fruit

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https://www.nus.edu.sg/uhc/resources/articles/details/build-a-healthy-diet-mealplan

- very basic

Main takeaways:
Healthier oil recommendation

Minimize intake of alcohol  - choose water!

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- drinks at the base
- a lot of butter used
- a lot of dairy
- a lot of grains
- focus on fruits, vegetables
- home cooked meals!

- exercise

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- pyramid. Fruit + vegetables and grains are both at the base of the pyramid. 8 glasses of water! Cabbage
- Animal based: almos the entire middle part of the pyramid

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- high obesity levels, high blood pressure
- sugar and fat limiting campains. No salt on tables in the restaurants.
- muchas, a lot of vegetables and fruits! And cactus + flower of the zucchini. Papaya. Green tomatoes, no eggplant
- everything made out of corn!
- animal cookies
- potatoes: not used so much
- water: not mentioned.

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- starch + carbohydrates: cassava, tubers, rice. Not affordable, vitamin deiciency
- a lot of meat, fish at the coast and otherwise chicken
- Dairy, only in thea
- A lot of fried stuff

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Dietary reference intake
- framework of dietary standards

EAR: Estimated Average Requirement
- nutrient intake that meets requirement of 50% of the individuals
- to establish he RDA

RDA: Recommended Dietary Allowance
- nutrient intake sufficient for 97-98 of the individuals

AI: Adequate Intake
- experts estimates of nutrient intake not have the RDA. Not scientific, an estimation.

UI
- Tolerable Upper Level Intake
- maximum daily intake
- test when it is dangerous
- e.g. what are the effects of... ...5 supplements a day?

MDR:
Acceptable Macronutrient Distribution Range
- percentages of macronutrient intake
- resting metabolic rate
- basic metabolic rate
- estimate energy use based on physical activity, age, gender, size etc.

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Recommendations for nutrientintake: The DRI’s

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Recommendations for nutrientintake: The DRI’s

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Dietary standards: Sets of recommended intake of nutrients
Dietary reference intakes: Framework of dietary standards that includes EAR, RDA, AI, UL

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Many organs involved:
- Liver
- Bones
- Kidneys
- Skin

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12 guidelines for healthy nutrition
1. Eat a nutritious diet with variety of foods. Do eat regularly, take enough time and enjoy your food in friendly environment.
2. Consume cereals as an important source of energy. Prefer wholegrain bread and other wholegrain products.
3. Eat a variety of vegetables and fruits more than 400 grams every day, preferably raw.
4. Prefer milk and dairy products with low fat and salt content.
5. Choose lean meat, replace meat and meat products often with fish, poultry or pulses.
6. Limit total fat intake, especially animal fat. Replace animal fats with vegetable oils when cooking.
7. Limit the consumption of sugar, sweets and confectionery, avoid sugar-containing soft drinks.
8. Reduce intake of salt and salty foods.
9. If you drink alcoholic beverages, you should consume moderate quantities.
10. Maintain a healthy body weight and be physically active every day.
11. Drink plenty of water every day.
12. Prepare and store the food in a way to ensure its quality and safety.

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Guides:
- Support and strengthen a healthy lifestyle through a healthy diet and physical activity for all.

- Maintain healthy eating at all stages of life.

- Reduce calories by reducing sugar, fat (especially saturated and trans fat) and salt intake.

- Consume diversified nutrient-rich foods and beverages.

- To adopt healthy eating patterns, replace unhealthy foods with healthy foods.

- Ensure food safety.

- Healthy diet should be adjusted by age and height
- Focus on prevention of noncommunicable diseases (like malnutrition, obesity, blood pressure, heart disease, cancer)

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Energy dense foods are high in calories but do not contain many nutrients --> “empty calories”

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Foods that are nutrient dense contain lots of nutrients with low caloric count
- no added fats or sugars are typically nutrient dense

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- funded by big companies
- well promoted, but funded and corrupt...

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- deficiency often scarier than toxicity
- deficiency might be more common (Vitamin D, K)
- water-soluble vitamins can not easily be stored in the body,  easier to get a deficiency than lipid-soluble vitamins. Other factor in deficiency is source and amount of intake ofcourse.

folate deficiency: dangerous for pregnant women. Interferes the development of the baby. Folate is important for DNA synthesis and cell division

deficiency problematic for babies: Vitamin K
- rare to be deficient

Vitamin C deficiency
- sailors in the 17th century

Vitamin A
- water soluble (cannot be stored easily)
- affect eyes, night blindness
- skin becomse scaley
- immune system affected

Vitamin D
- we need to be in the sun we can make it
- regulatory compound for blood levels
- prevent cancer cell division - interferes with inflammation.
- skeleton sctucture
- at risk for osteoporosis

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1) Follow a healthy eating pattern across the lifespan
2) Focus on variety, nutrient density and amount
3) Limit calories from added sugars and saturated fats and reduce sodium intake
4) Shift to healthier food and beverage choices
5) Support healthy eating patterns for all