1. Stratford Chefs School Nutrition Course – Week 3

2. Due Next Week: How Many Calories Two Sections Men and women under 19 and men and women over 19 Use the category that meets your age, and calculate the data using your age, then in the other category you are free to pick any age you wish. Make sure to complete both men and women as results are different!!

3. Estimated Energy Requirement (EER) An EER is defined as the average dietary energy intake that is predicted to maintain energy balance in healthy, normal weight individuals of a defined age, gender, weight, height, and level of physical activity consistent with good health. In children and pregnant and lactating women, the EER includes the needs associated with growth or secretion of milk at rates consistent with good health. Relative body weight (i.e. loss, stable, gain) is the preferred indicator of energy adequacy.

4. How To Calculate EER for Men and Women Estimated Energy Requirement (kcal/day) = Total Energy Expenditure Men EER = 662 - (9.53 x age [y]) + PA x { (15.91 x weight [kg]) + (539.6 x height [m]) } Women EER = 354 - (6.91 x age [y]) + PA x { (9.36 x weight [kg]) + (726 x height [m]) } Different equations for children, youth, pregnant and lactating women

5. PA Values for Assignment

6. Estimated Average Requirement (EAR) The EAR is the median daily intake value that is estimated to meet the requirement of half the healthy individuals in a life-stage and gender group. At this level of intake, the other half of the individuals in the specified group would not have their needs met. The EAR is based on a specific criterion of adequacy, derived from a careful review of the literature. Reduction of disease risk is considered along with many other health parameters in the selection of that criterion. The EAR is used to calculate the RDA. It is also used to assess the adequacy of nutrient intakes, and can be used to plan the intake of groups.

7. Recommended Dietary Allowance (RDA) The RDA is the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life-stage and gender group. The RDA is the goal for usual intake by an individual.

8. Adequate Intake (AI) If sufficient scientific evidence is not available to establish an EAR on which to base an RDA, an AI is derived instead. The AI is the recommended average daily nutrient intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people who are assumed to be maintaining an adequate nutritional state. The AI is expected to meet or exceed the needs of most individuals in a specific life-stage and gender group. When an RDA is not available for a nutrient, the AI can be used as the goal for usual intake by an individual. The AI is not equivalent to an RDA.

9. Tolerable Upper Intake Level (UL) The UL is the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life- stage and gender group. The UL is not a recommended level of intake As intake increases above the UL, the potential risk of adverse effects increases.

10. Types of Fiber Dietary Fiber Non-digestible carbohydrates and lignin that are intrinsic and intact in plants. Dietary fibre includes plant non-starch polysaccharides (e.g. cellulose, pectin, gums, hemicellulose, β-glucans, and fibres contained in oat and wheat bran), plant carbohydrates that are not recovered by alcohol precipitation (e.g. inulin, oligosaccharides, and fructans), lignin, and some resistant starch. Functional Fiber Isolated non-digestible carbohydrates that have been shown to have beneficial physiological effects in humans. Functional fibre includes isolated non-digestible plant (e.g. resistant starch, pectin, and gums), animal (e.g. chitin and chitosan), or commercially produced (e.g. resistant starch, polydextrose, polyols, inulin, and indigestible dextrins) carbohydrate.

11. Macronutrient Recommendation's Saturated fatty acids: As low as possible while consuming a nutritionally adequate diet Trans fatty acids : As low as possible while consuming a nutritionally adequate diet Dietary cholesterol: As low as possible while consuming a nutritionally adequate diet Added sugars: Limit to no more than 25% of total energy A UL was not set for saturated fatty acids, trans fatty acids, dietary cholesterol, or added sugars. Energy yield of macronutrients: Carbohydrate = 4 kcal /g Protein = 4 kcal /g Fat = 9 kcal /g Alcohol = 7 kcal /g

12. Reality Check Banning bottled water in restaurants –Advertising: bottled water is safer or better then tap water. –Cost: tap $0.002/per gallon Bottled $0.89-$8.26/per gallon –Environmental issues: production of bottles, transportation of water, accumulation of waste.

17. Test part 1 - out of 10 (5%) As a group of 4-5 you will have 20 minutes to answer the following questions and present to the class. I will give you a food. Tell us about your food What vitamins and minerals are present in your food? Is your food high in fiber, protein, fat? If so, how many grams of protein or fat are in the food? Are there any “special features” of your food? Where is your food primarily digested in the digestive system? Create a balanced meal to serve in your restaurant that includes your food

18. Foods Carrots Chicken Breast Quinoa Kale Spinach Salmon Broccoli Raspberry Brown Rice Sweet potato Ground Beef Swiss chard Tomato

19. Break