Nutrition Glossary for Healthy Food & Special Diet The nutrition glossary is a tool to help you understand the basics of nutrition through an understanding of the key terminology used throughout the food industry. The alphabetical list contains a brief summary of a number of key nutrition areas followed by a brief description of what it is or what it does. If there is anything not in this list or if there is anything that you need further information on regarding Healthy Food & Special Diet, then contact: Ray Lorimer, BA (Hons), FIH, ACA Email: ray.lorimer@cateringatyorconvenience.eu Mobile: 07789928730 Web: www.cateringatyourconvenience.eu Item What is it/what does it do? Allergen Allergy Antioxidants Additives A chemical compound, commonly a protein, which causes the production of antibodies, and hence an allergic reaction. An allergy is a specific form of intolerance involving the abnormal reaction of a person s immune system to a substance, e.g. a pollen grain or food constituent, which would have no harmful effect in the majority of people. The immune system protects the body from harmful foreign proteins, antigens, by generating a response to eliminate them. They can occur naturally within foods, but are commonly added to foods to help preserve them. They reduce the chance of oils, fats and fatsoluble vitamins from combining with oxygen and changing colour or going rancid. Antioxidants are also used in a wide range of other foods including bakery products, soup mixes and sauces. European Union (EU) legislation requires most additives used in foods to be labeled clearly in the
Body mass index (BMI) Calorie Cholesterol list of ingredients either by name or by an E number. Giving an additive an E number means that it has passed safety tests and has been approved for use here and in the rest of the EU. An index of fatness and obesity. It is calculated by dividing weight in kg by the square of height (in metres). BMI Classification Below 18.5 Underweight 18-5-24.9 Normal 25-29.9 Overweight 30-39.9 Obese 40 + Very obese A unit of energy used to express the energy yield of foods. The amount of heat required to raise the temperature of 1g of water through 1 degree Celsius. Expressed commonly as kcal. Calories are also measured as Kilojoule (Kj). When calories (energy) are displayed within the GDA s, the calories are displayed as kcal and not Kj. An essential component of cell membranes and the precursor of the steroid hormones. Not a dietary essential, since it is synthesised in the body. Some foods contain cholesterol. This type of cholesterol is called dietary cholesterol. Liver, kidneys, eggs and prawns are higher in dietary cholesterol than other foods. Cholesterol can be measured in our blood as: Total cholesterol HDL-cholesterol (good cholesterol) LDL-cholesterol (bad cholesterol) Carbohydrates Carbohydrates are key components in the diet, comprising sugars, starchy carbohydrates and dietary fibre. Starchy carbohydrates provide an important source of energy, and fibre is important for digestive health. For dietary purposes, carbohydrates have also been described in the following way: 1. Sugars Intrinsic sugars, which are incorporated
into the cellular structure of foods, e.g. sugars in whole fruits and vegetables. Extrinsic sugars, which are not bound into a cellular structure, e.g. the lactose (milk sugar) in dairy products. Honey, fruit juices, table sugar and confectionery are also examples of foods containing extrinsic sugars, referred to as non-milk extrinsic sugars (NMES). 2. Complex carbohydrates Starch, found in potatoes, bread, rice and pasta. Dietary fibre found in wholegrain and wholemeal foods, pulses, fruits and vegetables. Coeliac Disease Dietary Reference Values (DRV) An intolerance to the protein gluten. Gluten is naturally present in wheat, rye, and barley & oats. Consequences of this can be are that absorption of nutrients is poor and leads classically to diarrhoea and malnutrition. In order to avoid the long-term complications of the disease, coeliac patients must follow a strict gluten-free diet. DRV s are benchmark intakes of energy and nutrients they show the amount of energy or an individual nutrient that a group of people of a certain age range (and sometimes sex) needs for good health. Included within this definition are three types of estimates: Reference Nutrient Intakes (RNIs), Estimated Average Requirements (EARs) and Lower Reference Nutrient Intakes (LRNIs). The amount of vitamins and minerals in a food are given as a percentage of the Recommended Daily Amount (RDA). RDAs are estimates of the amount of vitamins and minerals sufficient to meet or more than meet the needs of groups of adults rather than individuals. A claim that a food is energy-reduced, and any claim likely to have the same meaning for the consumer, may only be made where the energy value is reduced by at least 30 %, with an
Fats indication of the characteristic(s) which make(s) the food reduced in its total energy value. Consists of 3 main types of fatty acids: Saturated Polyunsaturated Monounsaturated And (Trans fats) (See glossary for a full explanation of the above terms). Remember that not all fats are bad and fats have a role to play in the body e.g.: - Source of energy - Provide essential fatty acids that the body can t make itself (namely omega-3 and omega-6) - Improve absorption of fat-soluble nutrients (A, D, E & K) - Has an important role in the bodies metabolism, e.g. converted to hormone like compounds - Improves the palatability of foods Fat-Free Claim Food standards agency (FSA) A claim that a food is fat-free. May only be made where the product contains no more than 0.5 g of fat per 100 g or 100 ml. Permanent advisory body to UK parliament through health ministers, established in 2000 to protect the public s health and consumer interests in relation to food; website: http://www.food.gov.uk FSA Sodium/Salt Targets The FSA have set salt/sodium targets for 2010 and 2012. These targets are due for review in May 2011. Every year industry has to report there challenges and achievements and make new commitments. Guideline Daily Amounts (GDA s) GDA s are designed to show people a maximum quantity of a nutrient can be eaten in one day. The most common GDA s to show are for calories, sugars, fat, saturates and salt. They are designed to show how much of that nutrient is in a portion shown as a quantity and percentage of that daily recommended maximum amount.
GDA s enable consumers to make an informed food choice, are based on government guidelines, and are designed for a person of healthy weight and an average level of activity. GDA values: (based on an average female) Calories 2000 Fat 70g Saturated fat 20g Sugars 90g Salt 6g * Women s GDA s are used as average adult values Lactose intolerance Some people cannot tolerate milk because they lack the enzyme that breaks down lactose, the sugar found in milk. Milk from mammals including cows, goats and sheep all contain lactose and so goats milk and sheep s milk are not suitable alternatives to cows milk for people who are intolerant to lactose. Low-Energy Claim Low-Fat Claim Low Sodium/Salt Claims Monounsaturated fats A claim that a food is low in energy may only be made where the product does not contain more than 40 kcal (170 kj)/100 g for solids or more than 20 kcal (80 kj)/100 ml for liquids. A claim that a food is low in fat may only be made where the product contains no more than 3 g of fat per 100 g for solids or 1.5 g of fat per 100 ml for liquids (1.8 g of fat per 100 ml for semiskimmed milk). A claim that a food is low in sodium/salt may only be made where the product contains no more than 0.12 g of sodium, or the equivalent value for salt, per 100 g or per 100 ml. They can help lower cholesterol when replacing saturated fats in the diet. Monounsaturated fats are found in foods such as: Olive oil and spread, Rapeseed oil Nuts Avocados
Nutrition The science of nutrition is the study of all processes of growth, maintenance and repair of the living body which depend upon the digestion of food, and the study of that food. The study of nutrition is practiced professionally by both nutritionists and dietitians. Dietitians can provide advice on all aspects of eating and diet, including special diets for medical conditions. The title 'dietitian' is protected by the Health Professionals Council (HPC). Nutritionists are qualified to provide information about food and healthy eating, but not about special therapeutic diets. Nutrition Claim Nutrition Information (on Pack) Nutrition claims provide factual information about the nutritional composition of the food. Some examples of nutrition claims are reduced energy, contains calcium, low fat, high fibre. Nutrition claims are only permitted if they are listed in the Annex of Regulation (EC) No 1924/2006, lastly amended by Regulation (EC) No 116/2010 Updated 10-02-2010. This is legally defined in the food labeling regulations. It is not mandatory except where claims are made. It can be labeled in 2 ways, Group 1 (Big 4) or group 2 (Big 8) and show nutrients in each category. Group 1 Energy kj/kcal Protein Carbohydrate Fat Group 2 Energy kj/kcal Protein Carbohydrate - of which sugars Fat
- of which saturates Fibre Sodium The Government recommends that Group 2 information be given on all foods, on a voluntary basis, as this gives consumers information on the key health-related nutrients. Polyunsaturated fats A recent addition to Group2 after sodium but not stated in or required by law, but now accepted as better more understandable consumer information is Salt (based on sodium). There are two families of polyunsaturated fatty acids, Omega-6 and Omega-3. Omega-3: where are they found? Plant sources: rapeseed oil, soya bean oil, linseeds and linseed oil, walnuts, green vegetables and spreads. Marine sources: oily fish e.g. trout, mackerel, salmon, sardines, herrings, and fresh tuna. Omega-6: where are they found? Olive oil and spread, rapeseed oil, nuts and avocados. These two fatty acids are essential (fish omega 3 not essential) because they cannot be made in the body and have to be provided by the diet. Polyunsaturated fats can help lower cholesterol when used to replace saturated fat in the diet. Protein Proteins are made up of amino acids, and are essential for growth and repair and the maintenance of good health. Foods vary in the amount of protein they provide but the main sources include meat, fish, eggs, milk, cheese, nuts and pulses (beans and lentils). Salt (Sodium) Salt is made up of sodium and chloride. It is the sodium in salt that can be bad for your health. This is why sodium is defined in law to be labelled on pack. However in recent years salt has been communicated to the consumer, creating the confusion.
Too much salt has been shown to increase the risk of high blood pressure and thus heart disease & stroke. In the UK, about 75% of the salt in the diet comes from processed foods. The salt added when cooking or at the table contributes a further 10-15% and naturally occurring salt represents the remaining 10%. Most people eat too much salt. At present the average consumption in the UK is about 8.6g per day, far higher than the recommended maximum of 6g of salt per day. To calculate the salt from sodium you multiply sodium by 2.5. Therefore 2.5g of sodium is the equivalent to 6g of salt. Sodium-Free or Salt Free Claims Saturated fats Trans fats A claim that a food is sodium-free or salt-free, and any claim likely to have the same meaning for the consumer, may only be made where the product contains no more than 0.005 g of sodium, or the equivalent value for salt, per 100 g. Saturates are solid at room temperature and tend to be derived from animal sources. They are predominantly found in full fat dairy and meat products, and also in convenience foods such as biscuits, cakes, and savoury snacks. These fats can raise the level of the bad (LDL) cholesterol in the body, which is a risk factor for heart disease. We should try to cut down on these and replace with the good unsaturated fats. Trans fats are made during the process of partially hydrogenating vegetable oils (HVO s) which turns liquid oils into more solid fats. Trans fats also occur naturally, and are found in dairy products like butter and fatty meat. There is concern about trans fats because they act in the body in a very similar way to saturated fat and help to increase LDL-cholesterol levels (bad cholesterol) but also lower HDL-cholesterol (good cholesterol). Many manufacturers of margarines and spreads have reduced trans fats in their products to extremely low levels. Currently, intakes of trans
fats have fallen and are now, on average, well below the recommended 2% of total energy set by the DOH in 1991, at 1.0% of energy. Very Low Sodium/Salt Claims Vitamins & Minerals A claim that a food is very low in sodium/salt may only be made where the product contains no more than 0.04 g of sodium, or the equivalent value for salt, per 100 g or per 100 ml. Vitamins Vitamins are essential nutrients that your body needs in small amounts to work properly. For example they have a role in immunity, bone health and energy metabolism. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins Fat-soluble vitamins are found mainly in fatty foods such as animal fats (including butter and lard), vegetable oils, dairy foods, liver and oily fish. Fat-soluble vitamins are A, D, E & K. Water-soluble vitamins Water-soluble vitamins are found in fruit, vegetables and grains. Some of the water soluble vitamins include B6, B12, C, folic acid, and riboflavin. Minerals Minerals are essential for important functions such as building strong bones and teeth, controlling body fluids inside and outside cells, and helping to turn the food we eat into energy. Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts. Some of the essential minerals include calcium, iron, and potassium.