Name: Kriselle Jeanne A.

Tayo Course: BTVTED-FSM-III

Nutrition strategies
Learning Objectives:

 Define the importance of the food pyramid

 Enumerate the 7 dietary guidelines; and
 Determine the Six basic types of nutrients

The food Pyramid

1. Grains / Starchy food

- Carbohydrates should make up the second largest portion on your plate. Choose from potatoes, rice,
beans, bread, whole-grains, and pasta.
- The carbohydrates that these foods contain is needed by your body to create energy. Carbohydrates
also help to protect your muscles, regulate blood pressure and lower cholesterol.

2. Vegetable Group

- Vegetables are naturally low in calories and fat, and are free of cholesterol.
- Vegetables are divided into five subgroups depending on their nutrient content: dark green, red and
orange, dry beans and peas, starch, and other.

3. Fruit Group

- Fruits are in low fat and provide nutrients needed to maintain your health and body.
- Fruits do not have cholesterol

4. Proteins Group
- Protein is needed by the body for building and repair and should consume a moderate amount at each
meal.
- High quality proteins (those that are of animal origin and are easier for the body to absorb) include
meat, fish, poultry, eggs and dairy products. Low quality proteins also count towards your daily intake,
including grains, fruit, vegetables, peas, beans, nuts and seeds.
5. Dairy Group
- Eating or drinking dairy products offers health benefits, like building and maintaining strong bones.
- Dairy Group foods provide nutrients that are vital for the health and maintenance of the body. These
nutrients include calcium, potassium, vitamin D, and protein.

6. Fats and Sugars Group

- Fats and sugars are found at the tip of the
healthy eating pyramid. These are non-essential elements to a diet and so should be eaten in small
amounts.
- Make sure that you only eat small amounts of foods such as biscuits, crisps, cakes, pastries and other
processed foods, including pizzas, ready-meals and pies, as they contain a lot of calories and minimal
nutritional value.

7 Dietary Guidelines

I. Eat more fruits and Vegetables everyday.

► Fruits and vegetables add variety, texture, taste and color to meals making them more
appealing and nourishing.
► Grow some fruits and vegetables in your home garden.

II. Reduce fats and oils by cutting back on fatty, oily and greasy foods.
► Trim fat off meats before cooking. Fats from pork, meat and chicken should not be fried out
and reused for frying other foods.

III. Reduce the intake of sugar: Use less sugar, sweet foods and drinks
► You may reduce your sugar intake by choosing to use more fresh fruits instead of cakes,
candies, jams, jellies, sweet drinks and beverages (sodas).

IV. When cooking, use less salt and salted seasonings. Eat less salted foods and snacks.
► Use no more than 1 tsp salt per person in daily food preparation.
►In cooking, salt and salted seasonings can be replaced by using fresh seasonings like onions,
chive, garlic, celery, parsley, thyme, limes, pepper, basil, and ginger.
 V. Water is essential. Drink it several times a day!
► Drink six to eight 8-oz glasses of pure water daily from a clean safe source.

VI. Limit intake of alcohol.

►Cut down on alcohol by drinking only small amounts of alcohol no more than 1-2 times per
week.
►A drink may be considered as 1.5 oz of rum, vodka, whiskey or a regular can of beer, or 4ozs of
wine.

VII. Get moving! Increase physical activity daily.

► To increase physical activity you can do any of the following for 30 minutes to 1 hour
everyday:- Brisk walking, running, jogging, cycling, stepping, skipping, swimming or aerobic
dancing.

6 Basic types of nutrients

a) Protein
 Protein is essential for good health.
 Protein provides the building blocks of the body, and not just for muscle. Every cell,
from bone to skin to hair, contains protein.

b) Carbohydrate
 Carbs are necessary for a healthy body.
 Carbs fuel your body, especially your central nervous system and brain, and protect
against disease.
 Carbohydrates should make up 45 to 65 percent of your total daily calories.
c) Fat
 Fat is used in metabolic processes as part of hormones, insulate our bodies, and
provide shock absorption to protect different body parts (in our palms or soles of
our feet and around internal organs).
 Fat is our most concentrated source of energy, providing double the amount of
calories per gram.

d) Vitamins
 Vitamins are vital for warding off disease and staying healthy.
 Vitamins may lower the risk of lung and prostate cancer, and they’re powerful
antioxidants.
 Vitamins like vitamin C boost the immune system and help the body heal.

e) Minerals
 Much like vitamins, minerals help support the body. They’re essential for many body
functions, including building strong bones and teeth, regulating your metabolism,
and staying properly hydrated. Some of the most common minerals are calcium,
iron, and zinc.
f) Water
 Water is absolutely crucial for every system in your body. It’s also the main thing you
are made of. About 62 percent of your body weight is water.
 Water improves your brain function and mood. It acts a shock absorber and a
lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate
the body, and prevent constipation.
Name: Florence Vince L. Carcueva Course: BTVTE-ET-III

Analyzing Food Value and Careers Related to Nutrition

Learning Objectives:
 Explain the different approach in analyzing food value
 Recognize the different careers related to nutrition

Analyzing Food Value

A. Laboratory Analysis
 For this approach, food companies send samples of food to laboratories for physical
analysis. By utilizing scientific methods and equipment the food sample is analyzed for
the different components that compose the nutritional information needed.

B. Nutrition Analysis Software

 You create a recipe by entering ingredient amounts, and the software returns the
nutrient profile. This analysis can be viewed in a variety of reports and easily shared
with other stakeholders.
C. Laser Scanning Confocal Microscopy
 LSCM focuses the illumination on specific positions of the sample. A small portion is
illuminated at a time which increases the contrast and decreases the out-of-focus blur.
D. Immunoassays
 Immunoassays are used for the detection of cheap ingredients used to substitute high-
quality products.
 Immunoassays detect and quantify proteins involved in intolerance and allergic
reactions to certain foods.
 It provides a way to detect tissue-specific antigens present in food that might be
associated with transmittable encephalopathies.

Careers Related to Nutrition

1. Health Educator
 A health educator is a trained professional who works with groups in community settings
or with individuals to help them understand how to live a healthy lifestyle.
2. Nutrition Aide
 A nutritional aide ensures that patients in a health care setting receive the correct food
portions and have their special dietary requests met.
3. Food Associates
 Food service associates work in cafeterias, cafes, restaurants and other places that serve
food. They maintain food inventories, restock items as needed and manage the cash
register if required.
4. Health Coach
 A health coach is a professional who uses evidence-based conversation and strategies to
engage patients in behavior change that improves their health. Health coaches help
 clients achieve their health goals and empower them to integrate healthy habits into
their lifestyles.
5. Registered Dietetic Technician
 A registered dietetic technician works under the supervision of a dietitian to create and
implement food service and nutritional programs. They help dietitians produce meal
plans, provide instruction on the principles of food and nutrition and counsel clients as
needed.
6. Nutritionist
 A nutritionist is a health care specialist who assesses the health status of a patient and
recommends changes in diet to better address their nutritional needs.
7. Nutrition Writer
 Nutrition writers create written content focusing on health and food. They may work for
print or digital magazines, websites or blogs, or they may produce informational
pamphlets and documents for health care organizations or schools.
8. Chef
 A chef is a professional cook who works in a kitchen and is responsible for all aspects of
food preparation. Besides preparing and cooking food, chefs manage the kitchen staff
and perform administrative work like budgeting, ordering new ingredients and receiving
food supplies.
9. Caterers
 Caterers prepare nutritious meals and transport them to special events like birthdays,
weddings, graduations and company celebrations. They typically prepare meals offsite
after meeting with clients to discuss their preferred menu, special dietary restrictions
and budget.
10. Dietitian
 Dietitians create diet plans for clients who want to lose weight or improve their eating
habits. They conduct scientific research to discover ways to promote health, prevent
disease and improve the dietary choices of people who are ill or have a food-related
disorder.
11. Food Scientist
 Food scientists create processed food and beverage products using the combined
principles of microbiology and chemistry. They research ways to integrate nutritional
supplements into different foods and test the foods they create to ensure that they’re
safe to consume.
12. Food Technologies
 Food Technologists research, develop and oversee the production of food stuffs. They
study the physical, chemical and biological properties of food and help to improve the
products in any way, from the nutritional value to the shelf-life.
13. Food Safety Auditors
 Food safety auditors conduct audits of businesses that offer food services and sell food,
including grocery stores, food vendors and restaurants. They also assess the nutritional
programs at schools, universities and institution to ensure that they're following federal
nutritional guidelines.
14. Naturopaths
 Naturopaths help patients who are interested in an alternative approach to medicine.
They recommend natural remedies for them and design treatment plans that often
include nutritional supplements, botanical medicine and diet therapy.