Food & nutrition pbl 2 by Demi van Deursen https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o en-us 2023-02-06 23:01:50 UTC 2025-11-23 16:38:48 UTC hello@padlet.com Nutrients demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875306 Protein:
Lipid:
Carbohydrate:

]]> 2023-02-06 23:03:32 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875306 Joules vs calories demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875426 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)]]> 2023-02-06 23:03:45 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875426 1b) How are they calculated? demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875557 2023-02-06 23:03:58 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875557 Average gender recommendations demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875911 around 2000 for women
around 2500 for men

average consumption: from 1800 calories


]]> 2023-02-06 23:04:26 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470875911 Nutrient dense demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470876133 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



]]> 2023-02-06 23:04:44 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470876133 Energy dense demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470876396 Food that is high in calories and low in nutrients
- good example: alcohol!

1 beer = 7 slices of bread]]> 2023-02-06 23:04:59 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470876396 Wheel of 5 (factsheet on canvas) demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470877369 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 

]]> 2023-02-06 23:06:20 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470877369 2015 DUTCH FOOD BASED DIETARY GUIDELINES (canvas) demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470877521 2023-02-06 23:06:37 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470877521 What it not includes demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470878490 2023-02-06 23:08:05 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470878490 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470879709 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!
]]> 2023-02-06 23:10:06 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470879709 4) Is this a completely recommended guideline? demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880161 No - it is local (dutch)
Guidelines must be appealing to the population
- preference
- availability (locally)]]> 2023-02-06 23:10:35 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880161 Japan demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880381 - upside down pyramid: the spinning top
- exercise and water at the top
- grain dishes
- vegetables
- fish and meat
- milk and cheese and fruit]]> 2023-02-06 23:10:54 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880381 Dominican republic demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880522 2023-02-06 23:11:07 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880522 Singapore demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880630 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!
]]> 2023-02-06 23:11:18 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880630 France demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880776 - 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]]> 2023-02-06 23:11:32 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880776 Bulgaria demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880840 - 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

]]> 2023-02-06 23:11:39 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880840 Germany demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880915 2023-02-06 23:11:46 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880915 Mexico demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880971 - 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. 

]]> 2023-02-06 23:11:51 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470880971 Tanzania demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470881078 - 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]]> 2023-02-06 23:12:01 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470881078 DRI demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470882389 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.

]]> 2023-02-06 23:13:52 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470882389 Adequacy demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884540 2023-02-06 23:14:49 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884540 Balance demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884709 2023-02-06 23:15:10 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884709 Calorie control demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884765 2023-02-06 23:15:16 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884765 Nutrient density demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884879 2023-02-06 23:15:26 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470884879 Moderation demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885132 2023-02-06 23:15:55 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885132 Variety demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885182 2023-02-06 23:16:01 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885182 Overarching guidelines demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885750
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


]]> 2023-02-06 23:16:58 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470885750 Recommendations for nutrientintake: The DRI’s demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470886581 Dietary standards: Sets of recommended intake of nutrients
Dietary reference intakes: Framework of dietary standards that includes EAR, RDA, AI, UL]]> 2023-02-06 23:18:19 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470886581 Dietary reference intakes demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887018 2023-02-06 23:19:05 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887018 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887513 2023-02-06 23:19:52 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887513 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887647 2023-02-06 23:20:07 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887647 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887913 2023-02-06 23:20:31 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470887913 Vitamin A demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888065 2023-02-06 23:20:52 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888065 Vitamin D demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888499 Many organs involved:
- Liver
- Bones
- Kidneys
- Skin


]]> 2023-02-06 23:21:24 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888499 Vitamin E demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888533 2023-02-06 23:21:27 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888533 Vitamin K demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888552 2023-02-06 23:21:31 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888552 Vitamin C demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888619 2023-02-06 23:21:37 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888619 Vitamin B12 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888750 2023-02-06 23:21:51 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888750 FOLATE demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888814 2023-02-06 23:21:59 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2470888814 Spain astridvanderleer https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471483129 2023-02-07 09:55:25 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471483129 Brazil pietracatarina01 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471489405 2023-02-07 10:00:06 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471489405 1 kcal astridvanderleer https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471491960 2023-02-07 10:02:07 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471491960 potato: plain baked vs french fried astridvanderleer https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471495715 2023-02-07 10:05:11 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471495715 Bulgaria gerganadobreva14 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471509255 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.]]> 2023-02-07 10:16:19 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471509255 U.A.E. teresaniederlander https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471519600 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)
]]> 2023-02-07 10:25:07 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471519600 Energy Dense teresaniederlander https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471551408 Energy dense foods are high in calories but do not contain many nutrients --> “empty calories”]]> 2023-02-07 10:53:24 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471551408 Nutrient Dense teresaniederlander https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471552029 Foods that are nutrient dense contain lots of nutrients with low caloric count
- no added fats or sugars are typically nutrient dense ]]> 2023-02-07 10:53:57 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471552029 Nigeria luisaoyens https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471578775 2023-02-07 11:17:38 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471578775 US - my plate isashult https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471626656 - funded by big companies
- well promoted, but funded and corrupt...

]]> 2023-02-07 11:59:53 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471626656 demivandeursen2 https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471651859 2023-02-07 12:24:06 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471651859 Deficiency isashult https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471663944 - 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]]> 2023-02-07 12:34:42 UTC https://padlet.com/demivandeursen2/y0wtzie4y1emcv5o/wish/2471663944