Nutrition and Lifestyle Diseases

First lecture for BIOC3004! The content in this lecture isn't particularly exciting (unless "eat a healthy diet" is news to you), so I'll try and keep this relatively short and painless.

Be able to give an example of a lifestyle disease.

Cardiovascular disease is a prime example: many lifestyle factors, such as obesity, low physical activity and tobacco use can predispose to this. Another example is type 2 diabetes, in which poor diet and low physical activity are also lifestyle-related factors.

Know the risk factors for Cardiovascular Disease and Diabetes.

See above.

Know the difference between a micronutrient and a macronutrient.

Macronutrients are the bulk of what we need for energy. The main macronutrients are proteins, fats and carbohydrates. Micronutrients include pretty much everything else, such as vitamins and trace minerals (iron, cobalt, copper etc.).

Know what factors can affect nutrient reference values.

Age and gender, as well as whether or not you are pregnant or lactating.

Be able to explain RDI

RDI stands for "Recommended Daily Intake." This is essentially the amount of a nutrient that we are recommended to take in each day.

Know the Australian and USA guidelines for diet.

This is going to be pretty much a straight copypasta, except with some changes here and there so that I don't get sued for breaking copyright or something like that.

Australian guidelines:

1. Be physically active and consume nutritious stuff that will meet your energy needs
2. Eat a variety of foods from the following food groups: vegetables, fruit, grains, meats (and/or tofu, nuts, seeds, legumes etc.) and dairy. Drink lots of water.
3. Limit saturated fat, alcohol and added salt and sugars
4. Breastfeed (young children and babies, that is. It doesn't explicitly say that you cannot breastfeed your adult children, but I think that's implied.)
5. Prepare and store food safely

USA guidelines:

1. Eat healthily, no matter how old or young you are
2. Focus on variety, nutrient density and amount
3. Limit saturated fats, salt and sugar
4. Choose healthier foods and beverages
5. EVERYONE EAT HEALTHY OK (obvious paraphrase is obvious)

Be able to explain what nutrient dense means.

"Nutrient dense" basically refers to the proportion of food that has nutritious stuff in it, as opposed to the bits that just have added fats, sugars or salts. An example of a food that is definitely not nutrient dense are fries- the potato might have had some nutrients in it, but the bucketloads of oil used to turn that potato into fries do not.

Be aware of the differences in consumption relative to recommendations.

As you are well aware, we're not always good at doing what's best for us. In America, at least, the 2010 guidelines showed that the "typical American diet" has much more sodium, saturated fat, refined grains, solid fats and so forth than is recommended, and far less whole grains, vegetables, fruits, dairy and so on. Now, this might be in America, but don't assume that Australia is any better! After all, we did manage to beat them once in the title of "World's Fattest Country!"