Unit 19 task 1
P1
What is nutrition?
Nutrition is obtaining necessary nutrients through food for crucial growth and development. Improved
dietary advice is linked to better new born, child, and prenatal health, healthier childbearing, a reduced
decreased likelihood of noncommunicable conditions improved immune systems, and a longer life
expectancy. (www.who.int, nd) This is because different nutrients have a vital impact on different parts of
the body and its development and therefore it is important to follow a good, balanced diet in order to lead a
healthy lifestyle. This does not mean that unhealthy snacks such as chocolate and crisps have to be
eliminated completely because as long as there is a healthy balance, it will not affect the body negatively.
Nutrients provide the body with energy and nourish the body. It is important to get enough nutrients because
any deficiencies can cause defects in development and cause conditions such as anaemia and scurvy.
Nutrients are split into macro nutrients and micronutrients. The five main food groups are Vegetables and
fruits, Food that is high in starch, Dairy, protein and fats.
The word diet refers to the types of foods a person consumes. Everyone’s diet differs due to different
circumstances such as lifestyle choices like being a vegetarian, a persons height and weighs as well as
conditions and allergies such as dairy allergies, intolerances and conditions such as diabetes. A meal
consists off the variety and amount of food a person consumes at a time. A meal differs to a snack by the
amount or size of the food as well as what it may consist of. For example, a snack is a filler option that a
person may eat in between meals to stay fuller for a bit longer and this could be a fruit for example
whereas a meal will be much bigger than a snack and consist of different food groups that provide many
different types of nutrients. Malnutrition is a condition that occurs when the body does not get the right
amount of nutrients. This can be both through overnutrition, when the body gets too much of one or more
nutrients, and undernutrition, when the body is deprived of one or more nutrients. This can cause
deficiencies such as an iron deficiency which can then cause other types on conditions, in this case anemia.
Malnutrition can happen being both underweight and overweight. Obesity is when a person has a lot of
body fat as well as being very overweight.
Nutritional measures for food
include: Elzbieta Bojan 27/06/22
Glycaemic index (GI) - A
food's glycaemic index is a quantitative value designated to it. It's calculated by comparing the
effect of carbohydrate-rich foods on blood glucose levels towards the impact of the identical
quantity of pure sugar on blood glucose levels. (myvmc.com, 2017)
Glycaemic load (GL) - Glycemic load is a categorization of carbohydrate-rich foods that assesses
their effect on the body as well as blood glucose levels. (Higuera, 2020)
Nutritional measures for the body include:
, Body mass index (BMI) - The body mass index (BMI) is a measurement tool which incorporates your
height and mass to determine whether or not you are at a healthy body weight. (NHS.UK, 2019) The
calculation for BMI is (kg/m2)
Waist circumference (WC) – “Measuring a person’s waist circumference (WC) is the simplest way to
assess central obesity, the excess accumulation of fat in the abdominal area. Excess abdominal fat
will predispose obesity-related disease, regardless of overall body fat.” (myvmc.com, 2017)
Waist to hip ratio (WHR) - Through dividing waist circumference by hip circumference, the waist to
hip ratio is calculated. The WHR score forecasts the likelihood of developing a number of diseases
linked to too much fat deposits around the abdominal area. (myvmc.com, 2017)
When it comes to dietary intake, People, communities, and societies can use the dietary intake readings to
analyse their food, nutritional, or bioactive intake. nutrition screening and nutrition surveillance to use in
research relating diet to health status, particularly in epidemiology, are both examples of why
measurements are taken. (Welch, 2013)
What is eat well guide?
The Eatwell Guide lays out the guidelines for eating a balanced diet. The chart shows which foods and
drinks you should ingest on a daily or weekly basis, as well as in what ratios. The Eatwell Guide categorises
the foods and beverages we ingest into five categories which in order are:
Fruit and vegetables – should take up about 30% of the plate, it is recommended that a person
consumes 5 portions of fruit and vegetables per day.
Carbohydrates – should also take up about 30% of the plate in similar proportions as the fruit and
vegetables and should consist of starchy foods such as potatoes and rice.
Proteins – should take up a smaller proportion of the plate
Dairy and dairy alternatives – should take up an even smaller proportion of the plate than the
proteins
Spreads and oils – should only take up a very minimal proportion of the plate.
It is also recommended to drink around 2 litres of fluid per day.
Food processing and preparation methods:
method pros cons
Canning- involves securing a food Long shelf life Could have a high salt content
item in an airtight space where Environmentally friendly method Process could involve losing
aerobic respiration cannot occur Spending less money some vitamins such as vitamin c
Spare food when needed
Freezing- - freezing extends the Very convenient method The texture of the item could be
shelf life of food as food tends to Long shelf life depending on hanged through this process
last much longer and be fresh for product
longer. The nutrients within the Fresh for longer
food are preserved Nutrients are preserved
Vacuum-By creating a vacuum Lasts quite long Could have a high salt content
and removing the air before It is protected from due to the process since
sealing, vacuum packing environmental factors such as sometimes salt can be added.
prevents the growth of dusts
microorganisms and extends the
shelf life of food.
, UHT-is a method of food Heat gets rid of any bacteria that Taste can be compromised
processing that sterilises liquid can be present
food by rapidly heating it to 135 Long shelf life
°C for two to five seconds to
eliminate microbial spores. The
method is most widely used to
sterilise milk.
Curing-Curing, in the context of Long shelf life Very high salt content
food preparation, describes a
variety of methods for treating
and preserving food, particularly
meat or fish, by adding a mixture
of salt, sugar, and either nitrate
or nitrite.
Additives-Food additives are Long shelf life Some people may not react well
compounds that are added to Improves all aspects of the to the additives used and can
food in order to preserve or product from taste to cause allergic reactions.
enhance its freshness, safety, appearance
flavour, texture, or look.
Pasteurisation- this process Long shelf life Process can kill beneficial
involves the destroying of Heat gets rid of bacteria bacteria
microorganisms by heating liquid Does not compromise taste Destroys enzymes
foods like milk and fruit juices to
precise temperatures. Depending
on the types liquids, there can be
some loss of vitamin c due to this
process
Smoking-By exposing food to the Heat prevents growing bacteria This process has been found to
smoke from burning or smoking Can prevent mould be carcinogenic
plant matter, such as wood, you Time consuming
can flavour, prepare, or preserve
it.
Pickling-The method of pickling Long shelf life High salt content
involves preserving food in Prevents bacteria growth Has also been found to have
vinegar or brine carcinogenic properties
Jams and preserves- Jamming is Long shelf life High in sugar
the process of turning fruit juice Prevents fruit from growing Low nutritional value
and pulp into a syrupy, gel-like mould
moderately liquid meal. juicing
or pulping freshly picked, ripe
fruit
Some other mentions include:
Fertilisers- the process of Fertilisation of soils is used to grow the majority of farm crops. Several fruit and
vegetable plants possess decreased vitamin C content as a result of high nitrogen fertiliser use. It does not
appear to contribute if the fertiliser is synthetic or not in regards of the plant's nutritional quality.
Milling – this process is the reason why wholemeal foods are a much better alternative to foods such as
white bread as this process removes removes fibrous husks by grounding foods such as cereals.
, Blanching- Food is typically cooked briefly with steam or water prior to getting preserved. Water-soluble
nutrients, such as vitamin C and the B-complex, are especially vulnerable to blanching and are readily
destroyed.
Dehydrating - Although drying fruits decreases the amount of vitamin C retained, it also accumulates other
nutrients, especially fibre in plant - based foods. Food products that have been dehydrated become more
calorie dense, that could result in gaining weight.
Losing nutrients through cooking - Because some vitamins are water soluble, if you choose to boil your
vegetables, you will forfeit their vitamins to the cooking water. (betterhealth.gov, n.d.)
There are some issues in regards to nutritional health such as the use of self prescribed supplements. This
is because supplements are very easily accessible meaning that anyone can buy them. This poses an issue
because the general public does not usually have the knowledge to be able to assess by themselves what
supplements they may need and what nutrients they are lacking. This can then lead to an
overconsumption of certain nutrients which can then cause digestive issues, adverse reactions,
breathlessness, toxicity and even liver conditions causing jaundice.
Genetically modified food is another concern within nutrition and its effects on health. for example toxins
from the crops have been detected in some people's blood. GM crops could cause allergic reactions in
people. Pollen produced by the plants could be toxic and harm insects that transfer it between plants.
(bbc.co.uk, n.d.)
P2/M1
Nutrients Where do you find Impact on body? Effects of having too Effects of not having enough?
(macroµ) them? much?
carbohydrates Sugars, starches, The primary function of The overconsumption of You won't have enough
(macronutrient) and fibres are all carbohydrates is to carbs can cause fatigue energy if you don't eat
types of provide the body with because of the spike and enough carbohydrates, which
carbohydrates energy. It also elevates sudden decrease in will leave you fatigued, weak,
found in fruits, mood as when eating blood sugar levels. Many and unable to think
grains, and carbohydrates, carbohydrates are effectively.
vegetables. Serotonin production is calorie dense such as
When eating a diet that is
Carbohydrates can stimulated. (Kay, nd) crisps pizza and can
very low on carbohydrates.
be found in both therefore also cause
The individual may be lacking
healthy and weight gain and can be a
vital nutrients, making them
unhealthy foods, factor towards
prone to illnesses and serious
such as vegetables cardiovascular
illnesses. (Sheehan, 2018)
and cakes and conditions and
doughnuts. The diabetes.
difference comes
from simple and
complex carbs and
how fast they get
absorbed.
(getsmarter.com,
2020)
