Nutrition and a healthy

diet

Mustapha Mneimne, MD, ABS.FACS .MBA

HLT- 201- LAU 2013-2014

Introduction to nutrition
It is necessary to have an
understanding of the nutritional
needs of the body.
A good balanced diet and dietary
habits are essential for good
health.

History of USDAs Food

Guidance
Food for
Young
Children

1992

1916
1940s
1970s

2005

1950s-1960s

1992-Food Guide Pyramid

2005--MyPyramid

Dietary guidelines 2010-

Reasons for RevisingUpdating the

Science

To ensure that the guidance

reflects the latest nutrition science
New nutrient standardsDRI
(Dietary Reference intake)
New Dietary Guidelines
Food consumption and composition
data

Reasons for Revising

Improving

Implementation

To improve the effectiveness and

compliance of consumers:
Motivational toolsnew graphic and
slogan
Educational toolseducation
framework, consumer messages,
website, and interactive tools

Dietary Reference Intakes

(DRIs)

Recommendations for 50
nutrients, which include:

14 vitamins
18 minerals,
18 macronutrients

( food components)

Developing Food Intake

Patterns
1.
2.
3.

4.

Determine calorie needs

Set nutrient goals
Calculate nutrient profiles for each food
group, based on
Nutrient content of foods
Food consumption guidlines
Construct food patterns that meet goals

Determine Calorie Needs

Estimated Energy Requirements* for males

*From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient
Report

Calories needed per day

Basal metabolic Rate
BMR (Basal Metabolic Rate) is an estimate
of how many calories are needed to
maintain body functions at rest for 24
hours.
The Harris Benedict equation
estimates BMR:
For women: (9.56 x w) + (1.85 x h) (4.68
x a) + 655
For men: (13.75 x w) + (5 x h) (6.76 x a)

Multiply BMR or RMR by the factor that best

describes the AVERAGE level of physical activity.

1.2 = Sedentary (Little or no exercise and a

desk job)
1.375 = Light Activity (Light exercise or
sports 1-3 days each week)
1.55 = Moderately Active (Moderate
exercise or sports 3-5 days a week
1.725 = Very Active (hard exercise or
sports 6-7 days a week)
1.9 = Extremely Active (Hard daily exercise
or sports or a physically demanding job)

Set Nutrient Goals

What level of nutrients should each food intake pattern
strive for?

Goals based on Dietary Reference Intakes* and/or Dietary

Guidelines standards for
9 Vitamins
8 Minerals
8 Macronutrients (protein, carbohydrates, fats)

Separate nutrient goals set for each age/sex group based on

their needs

*From the National Academy of Sciences Institute of Medicine

Calculate Nutrient Profiles

Determine amount of a nutrient each food group provides

For example: What is the vitamin A content of a typical dark green

vegetable?

Cooked Spinach
943 g per cup

Cooked Broccoli
153 g per cup

Vegetable Recommendations Compared to

Consumption
Consumed*

22%

Recommended*

45
%

Dark Green Vegetables

Orange Vegetables

Legumes

Other Vegetables

Starchy Vegetables

*Females 31-50

Grain Recommendations
Compared to Consumption
Consumed*

Whole Grains

Recommended*

Refined Grains
*Females 31-50

Servings

Daily Amounts
in cups or ounces

Food calorie-content

Hamburger 20 years ago = 330

calories

Todays regular Hamburger = 630

calories

Final Graphic Design: Food pyramid

Activity

Moderation

Personalization

Proportionality

Variety

Gradual
Improvement

Key food group messages from the

Dietary Guidelines :
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and
sugars.

A nutrient is any substance that is digested,

absorbed and utilized to promote body function.

Nutrition essentials

Fruit and veg Pulses and beans

Starchy foods Fats
Milk and dairy Sugars
Salt
Meat
Drinks (water 6-8
Eggs
cups/day).

Vitamins and minerals

Nutrient vs Fiber
Fiber consists of indigestible
material. It is not a nutrient, as it is
not digested, absorbed or utilized,
but it has many beneficial effects
on the digestive tract.
An essential nutrient is a
substance that cannot be made by
the body and must therefore be
included in the diet.

The balanced diet

The diet is the selection of foods
eaten by an individual.
It provides the appropriate amounts
of all nutrients in the correct
proportions to meet the requirements
of the body cells.
Ensuring a balanced diet requires a
certain amount of knowledge and
planning.

What is a "Healthy Diet"?

Dietary Guidelines, USA, 2005 Dietary Guidelines 2010-USA

Emphasizes fruits, vegetables,

whole grains, and fat-free or lowfat milk and milk products;
Includes lean meats, poultry, fish,
beans, eggs, and nuts; and
Is low in saturated fats, trans
fats, cholesterol, salt
(sodium), and added sugars.

Eatwell plate(UK).
Lets Eat for the Health of It
Dietary Guidelines USA 2010-

Milk:

Whats in the Milk group:

Get Your Calcium-Rich Foods

All fluid milk products and many foods made
from milk. Examples include cheese and yogurt.

Make your Milk group choices fat-free

or low-fat.

Although cream cheese, cream and

butter are made from milk, they dont
count in the Milk group because they contain
little or no calcium. Instead, these foods,
count as extra calories from solid fats.

Oils
Oils are fats that are liquid at room
temperature such as canola, corn and
olive oils.
Mayonnaise and certain salad dressings
are made with oils.
Nuts, olives, avocados and some fish
such as salmon are naturally rich in oils.

Hydrogenated oils: margarain

FATS:
Total cholesterol
High density lipoprotein cholesterol
(HDL-C) often called good
cholesterol
Low density lipoprotein cholesterol
(LDL-C) often called bad cholesterol
Triglycerides: is an ester composed of a
glycerol bound to three fatty acids. It is the main
constituent of vegetable oil and animal fats.

FATS
Saturated or animal fat, containing
mainly saturated fatty acids and glycerol,
is found in milk, cheese, butter, eggs,
meat and oily fish such as herring, cod and
halibut.
Cholesterol is synthesized in the body
and is also obtained in the diet from full fat
dairy products, fatty meat and egg yolk.
LDL- Bad fat: Low density lipoprotein

FATS:LDL/HDL ratio

HDL: Good fat : fats of vegetable origin: nuts, olive

oil, Almonds, Avocados.
Example
Total cholesterol is: 200
HDL is: 50
-LDL is: 150
The ratio would be: 3

The
risk
and
The
risk

higher the ratio,the higher the

for hear attack, hypertension
stroke.
higher the HDL, the lower the

How Much Physical Activity*?

For good health, it is recommended at least 30

minutes of physical activity most days,

preferably daily.
To prevent weight gain, many people
need about 60 minutes of physical
activity on most days.
To lose weight, many people need about 60 to
90 minutes of physical activity daily.
* For health benefits, physical activity should
be moderate to vigorous in intensity.

Different Diets are needed in:

Pregnant and lactating women have higher

energy requirements to support the growing baby
and milk production.

Menstruating women need higher iron levels in their

diet to compensate for blood loss during menstruation.
Babies and growing children have higher fat
requirements than adults because they have higher
growth and metabolic rates.
In some gastrointestinal disorders there is intolerance
of certain foods which restricts that person s dietary
Choices, e.g. coeliac disease (gluten), Lactase
deficiency.

Complete proteins/Quality protein

This term is given to protein foods

which contain all the essential amino
acids in the proportions required to
maintain health.
The nutritional value of a protein (its
quality) is measured by how well it
meets the nutritional needs of the
body
Ex: Meat, eggs

Vitamins
Vitamin A (retinol): Night vision
Vitamin D it can be synthesized by the
:
action of the ultraviolet rays of the sun.
Vitamin D regulates calcium and
phosphate metabolism.

Deficiency result in Osteoporosis:

Folic acid and Vit. B12: defeciency=
Anemia
Vit K : involved in blood coagulation

Healthy weight
BMI Calculator

Check out what sort of shape you're in

Your Body Shape

Is your waist a healthy size for your height?

Calorie Calculator

How many calories can you burn by getting

active?

Obesity & Overweight : Key facts

Worldwide obesity has nearly doubled since 1980.

In 2008, more than 1.4 billion adults, 20 and older,
were overweight. Of these over 200 million men and
nearly 300 million women were obese.
35% of adults aged 20 and over were overweight in
2008, and 11% were obese.
65% of the world's population live in countries
where overweight and obesity kills more people
than underweight.
More than 40 million children under the age of five
were overweight in 2011.
Obesity is preventable.

Facts about overweight and obesity

Overweight and obesity are the fifth leading risk

for global deaths. At least 2.8 million adults die
each year as a result of being overweight or obese.
In addition, 44% of the diabetes burden, 23% of the
ischaemic heart disease burden and between 7% and
41% of certain cancer burdens are attributable to
overweight and obesity.
In 2011, more than 40 million children under the age of
five were overweight.
Once considered a high-income country problem,
overweight and obesity are now on the rise in low- and
middle-income countries, particularly in urban settings.

Recommendations for weight

reduction:

Weight loss to lower elevated blood pressure

in overweight and obese persons with high
blood pressure.

Weight loss to lower elevated levels of total

cholesterol, LDL-cholesterol, and triglycerides,
and to raise low levels of HDL-cholesterol, in
overweight and obese persons with
dyslipidemia.

Weight loss to lower elevated blood glucose

levels in overweight and obese persons with
type 2 diabetes.

Body mass Index: Weight in Kg/Height( m2 )

Body mass index (BMI) is

measure of body fat based on
height and weight that applies to
both adult men and women
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
Morbid Obesity: BMI >30 with
diseases:

Morbid obesity is associated

with
Diabetes
Hypertension( sodium= salt).
Sleep apnea
Deep vein thrombosis
Heart attack
Stroke
Depression
Social problems

Surgery for Morbid Obesity:

Gastric

sleeve

Gastric Bypass

Gastric mini-bypass

Gastric Sleeve
Gastric Plication

Gastric band
Gastric ballon

Surgery for Morbid Obesity:

Bypass

Gastric

Summary
The first principle of a healthy diet is
simply to eat a wide variety of foods.
You should also try to maintain a
balance between calorie intake and
calorie expenditurethat is,

don't

eat more food than your

body can utilize.

Conclusion

MyPlate is part of a larger communications

initiative based on 2010 Dietary Guidelines
for Americans to help consumers make
better food choices.
MyPlate is designed to remind Americans to
eat healthfully; it is not intended to change
consumer behavior alone.
MyPlate illustrates the five food groups using
a familiar mealtime visual, a place setting.

Implementation
References:

ChooseMyPlate.gov
www.mypyramid.gov
American Society of
Bariatric & metabolic
surgery.
Eatwell plate.UK