An Introduction to Concepts of Nutrition: a Participant Workbook: A Facilitated Course Designed for Further Education and Entry Level Higher Education / Adult and Community Learning

Copyright © 2019 by Anja Morris-Paxton.

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Rev. date: 02/23/2019

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Contents

PROGRAMME REVIEWER

REVIEW OF THE INTRODUCTION TO CONCEPTS OF NUTRITION

INTRODUCTION

OVERVIEW OF THE PROGRAMME

Aims of the Programme

Learning Outcomes

The Acquisition of Other Skills

MANAGING YOUR LEARNING EXPERIENCE

ASSESSMENT OF YOUR LEARNING

THE LEARNING SESSIONS

LEARNING SESSION ONE: THE IMPORTANCE OF NUTRITION AND AN INTRODUCTION TO THE ESSENTIAL NUTRIENTS

THE IMPORTANCE OF NUTRITION IN OUR LIVES

The Macronutrients: Carbohydrates, Lipids (Fats) and Proteins

Carbohydrates

Lipids

Proteins

The Micronutrients: Vitamins and Minerals

Vitamins

Minerals

Other Nutritional Factors: Fibre and Phytonutrients

Dietary Fibre

Phytonutrients

The Essential Elements: Water, Sunlight and Oxygen

Water

Sunlight

Oxygen

References

LEARNING SESSION TWO: CARBOHYDRATES AND LIPIDS, WHAT THEY ARE AND WHAT THEY DO

What Carbohydrates and Fats are Composed of, the Similarities and Differences in Structure and Function

Carbohydrates

Fats

The Role of Carbohydrates in Providing Energy

Carbohydrate-Rich Foods: Good, Better, Better Still!

The Necessity for Lipids and Fats

Triglycerides

Phospholipids

Cholesterol

The Right Kinds of Fats and the Wrong Kind of Fats

The Degree of Saturation

The Position of The Double Bonds

The Ideal Ratio of Fats

References

LEARNING SESSION THREE: PROTEIN - WHAT IT IS AND THE SPECIAL ROLE IT HAS IN OUR HEALTH

The Amino Acids and the Protein Molecules

The Essential and Non-Essential Amino Acids

The Functions of Protein and Its Importance in Health

Protein Rich Foods: Quality as Opposed to Quantity

Combining Protein and Carbohydrate Rich Foods

References

LEARNING SESSION FOUR: THE FAT-SOLUBLE VITAMINS

Vitamins A and E

Vitamin A

Carotenoids

Sources of Vitamin A and Beta Carotene

Vitamin E

Vitamins D and K

Vitamin D

Vitamin K

The Synergy Between Vitamins

How Much is Enough and How Much is Too Much?

References

LEARNING SESSION FIVE: THE WATER-SOLUBLE VITAMINS

The B-Complex Vitamins

Meeting One’s Needs for the B-Complex Vitamins

Vitamin C and the Bioflavonoids

Normal Requirements and Extra Requirements

Preserving ‘Vulnerable’ Vitamins in Food

References

LEARNING SESSION SIX: THE MINERALS

The Macrominerals and Electrolytes

The Electrolytes

Avoiding Problems of Electrolyte Imbalance

The Microminerals

Avoiding Mineral Imbalances

References

LEARNING SESSION SEVEN: FIBRE AND PHYTONUTRIENTS

Fibre and its Role in Health

Fructooligosaccharides

Phytonutrients: A Few Special Substances

Microflora / The Probiotics

Phytoestrogens

Garlic

Turmeric

Green Tea

Balancing the Vegetable and Animal Foods in our Diet

References

LEARNING SESSION EIGHT: THE ESSENTIAL ELEMENTS

Water and Hydration

Air and the Oxygen We Need

Sunlight, Good and Bad – Maintaining the Balance

References

LEARNING SESSION NINE: ENERGY, BODY COMPOSITION AND WEIGHT

The Body’s Cells: Energy Factories

The Factory Cell

The Fate of Glucose

Energy and Calories: Are They Connected?

Body Weight and Body Composition

Body Mass Index (BMI)

What is Best for You?

References

LEARNING SESSION TEN: PUTTING THE NUTRIENTS TOGETHER

Using Tools in a Nutritional Programme

Predisposing Factors

Enabling Factors

Reinforcing Factors: Tools We Use

The Food Pyramid

The Food Guide Rainbow

The Food Exchanges

The Colour Wheel

Portions and Sizes: How Much is ‘One’?

Timing Meals and the Importance of Breakfast

Finding the Right Balance for You

References

LEARNING SESSION ELEVEN: BUILDING RECIPES

Converting Recipes and Changing Ingredients

Increasing Value by Changing Cooking Methods

Storage

Bacterial Contamination

Heterocyclic Amines

Building Recipes from Your Own Dietary Plan

References

LEARNING SESSION TWELVE: MENU PLANNING AND SHOPPING LISTS

Planning Menus from Your Own Recipes

Rotating Menus and Eating in Season

Shopping Lists: Save Time Money and Problems

Budgeting for Food

Overcoming Other Resource Challenges

References

BASIC INFORMATION ABOUT THIS PROGRAMME

PROGRAMME REVIEWER

Malcolm J Dedman

Malcolm Dedman graduated from Brunel University with an Honours Degree in Technology (Applied Physics) and worked for more than 20 years in the sound technology and engineering industry, where he was responsible for several research and development projects. Malcolm has always had a keen interest in both music and health and later graduated with distinction from Thames Valley University with a Masters in Music Composition. Malcolm brings with him skills in reviewing, proofing and editing research reports and technical manuals and has reviewed the material in this course for literary content, accuracy, and presentation. In addition, he has taken the stance of a programme participant in his critique of the appropriateness and usefulness of the content.

REVIEW OF THE INTRODUCTION TO CONCEPTS OF NUTRITION

Topics such as nutrition, health management, disease prevention and weight-related disorders are all highly emotive subjects, there being vast amounts of literature available. Faced with so much information, the majority of us finds wading through it all is not only time-consuming but is also very confusing as the reader is presented with often conflicting and sometimes controversial information. In this programme, Dr Morris-Paxton takes the mystery out of these topics, as her starting point is both medical and scientific, drawing not only from the latest research but also from her vast knowledge of the areas she covers.

It may not be essential for all participants to understand the detailed background material in the programme fully, as the information is given to show how certain conclusions are reached; but it is the knowledge of these conclusions that will benefit the participant in understanding what foods do for them. In particular, knowledge will be gained about which foods, drinks, vitamins, nutrients, etc. assist our health and those that compromise it. The detailed background material is included, along with many references, to show the interested participant how these conclusions are derived. In addition, Dr Morris-Paxton does not take the approach of telling the participants what they must or must not eat but, instead, by means of interesting and enjoyable exercises, quizzes and discussion sessions, help them to decide for themselves, drawing from their cultural influences and personal tastes.

To say that this subject should be taught in schools as a mandatory part of the National Curriculum is an understatement. The knowledge gained from this programme is essential to everyone, enabling individuals to choose their own paths to a healthier existence, reducing their chances of a major illness, maximising their ability to manage their weight and nutritional programme, all without sacrificing the pleasures gained from eating. Time is also devoted to helping the participants to make changes to their eating habits, where necessary; to plan menus for themselves and their families; as well as giving guidance for keeping to a realistic budget. This programme is not only enjoyable and informative but is also a ‘must’ for everyone.

Malcolm Dedman, B Tech (Hons), MMus

INTRODUCTION

Welcome

Welcome to ‘An Introduction to the Concepts of Nutrition’. The aim of this programme is to facilitate a unique learning environment in which you can develop the underpinning knowledge and skills required for the prevention of ill-health through appropriate nutritional means. The material has been developed where possible from academically accepted reference books and peer-reviewed research papers, as well as the expertise and experience of the author. This means that all the scientific facts that we have given can be verified. You will find the references for these at the end of each learning session in this workbook.

The principles of both nutrition and the methods applied to provide new knowledge and understanding, in this programme are holistic. This means that we have considered the psychological, social, emotional and affective context in which people nourish themselves and others in their family and surroundings. As this programme is facilitated, you will be guided by the facilitator throughout your learning.

The nature of facilitated learning programmes is that you are encouraged to make your own decisions and to help one another as a group. The nature of your participation is for you to gain the knowledge, understanding and skills that you feel can benefit you the most. Your facilitator will help you make decisions that are appropriate to your own circumstances but will not tell you what to do with your life!

All the learning sessions are of equal length and will be conducted in two parts with most of the new knowledge being given in the first half of the session, whilst you are fresh. Your facilitator will lead the sessions and help you as a group with the learning together activities and the discussions in the second part of each session. All the notes are provided for you in this workbook as are the quick quizzes, learning together activities and discussion topics. There is space for you to write and make your own notes so that you have all your work for this programme together in one place.

Creating this programme has been an interesting and enjoyable experience. It is my hope that the result is an equally interesting and enjoyable venture into the world of nutrition for you as a participant.

A A Morris-Paxton

OVERVIEW OF THE PROGRAMME

The concepts of nutrition encompass two kinds of knowledge and ability; the first is a knowledge and understanding of the individual nutrients that we need as human beings to work, learn, socialise and exercise at our best. We need to understand what they are, what they do and what happens if we do not have these nutrients. The second is the ability to use these nutrients together, to understand which foods and substances they come from and what to do with these foods and substances so that we get all of the nutrients we need in the amounts that we need them.

This programme looks at nutrition from a holistic point of view in that it not only gives the facts about the nutrients we need but also looks at what to do with our new-found knowledge and understanding. The programme encompasses twelve facilitated learning sessions the first eight of which look at the background knowledge of nutrients. In sessions nine to twelve we review our application of knowledge about nutrients and the foods that contain them and more specifically how we apply nutrition in our own environment, given our own resources with respect to time, facilities and budget.

Aims of the Programme

1. To acquire knowledge of what the essential nutrients are and in which foods and substances they are to be found, the basis of how the body utilises nutrients, and what happens if one is deficient in particular nutrients.

2. To develop the ability to recognise which foods contain which nutrients and how best to consume these foods so that one obtains the maximum nutritional benefit from them.

3. To develop the ability and confidence to prevent problems that arise from incorrect eating habits and to apply nutritional solutions in the context of one’s own environment.

4. To appraise the tools that can be used to plan a diet, produce menus and build one’s own recipe portfolio for use within one’s own environment.

Learning Outcomes

When you have completed this programme, you should be able to:

1. Demonstrate knowledge of what the essential nutrients are and, in which foods and substances they are found.

2. Demonstrate an understanding of the basis of how the body utilises nutrients and what happens if one is deficient in particular nutrients.

3. Demonstrate a knowledge of which foods contain which nutrients and how these foods are best consumed so that one obtains the maximum nutritional benefit from them.

4. Have the ability and the confidence to prevent problems in one’s own environment that arise from incorrect eating habits.

5. Apply nutritional solutions to potential problems in the context of one’s own environment.

6. Use given tools to plan diet, menus and build a recipe portfolio for one’s own personal use.

The Acquisition of Other Skills

In addition to the above, there are other skills that we anticipate you will acquire and / or develop successfully because of your participation in this course. This will apply if you attend each of the learning sessions, follow the leadership and direction of your course facilitator and complete all the class activities. Such skills include:

Communication Skills:

• Taking part in discussions about straightforward subjects, by:

○ Providing information that is relevant to the subject and purpose of the discussion

○ Speaking clearly in a way that suits the situation

○ Listening and responding appropriately to what others say

• Reading and identifying the main points and ideas from visual presentations and written notes about the programme subject (s) by:

○ Reading material that has been provided

○ Identifying the main points and ideas accurately in this material

○ Using the information to suit your purpose

Skills in the application of number:

• Obtaining the information you need to meet the purpose of your task by:

○ Identifying suitable calculations to get the results you need

○ Carrying out calculations, using whole numbers, simple decimals, fractions and percentages

○ Checking with someone that your results make sense

○ Interpreting the results of your calculations

○ Explaining your findings clearly

Skills in working with others:

• Work closely with one or more other people to meet given objectives and demonstrate that you can understand what needs to be done to achieve these objectives by:

○ Checking that you clearly understand the objectives you have been given for working together by discussing them with others

○ Identifying what needs to be done to achieve these objectives and suggest ways in which you could help

○ Making sure that you are clear about your responsibilities and working arrangements

○ Saying how you have got on and suggest ways of improving how you work with others

• Carry out tasks to meet your responsibilities by:

○ Working safely and accurately following the working methods you have been given

○ Asking for help and offering support to others, when appropriate

○ Identify what has gone well in working with others

○ Reporting any difficulties in meeting your responsibilities and say what you did about them

○ Suggest ways of improving work with others to help achieve the objectives

Skills in Improving Your Own Learning and Performance

• Work together with someone to show that you can:

○ Understand the short-term targets they have been given and plan how these will be met

○ Make sure targets clearly show what you want to achieve

○ Identify clear action points and deadlines for each target

○ Identify how to get the support you need and the arrangements for reviewing your progress

• Follow a plan to meet targets and improve performance by:

○ Working through your action points to complete tasks on time

○ Use support given by others to help you meet targets

○ Use different ways of learning suggested by your facilitator, and make changes, when needed, to improve your performance

• Review your own progress and achievements by:

○ Saying what you learned and how you learned, including what has gone well and what has gone less well

○ Identifying targets you have met and your achievements

○ Checking what you need to do to improve your performance

Problem Solving Skills

• Identifying one’s own problem(s) and work closely with someone to find and implement a solution by showing that you can:

○ Understand the problem and identify options for solving it

○ Identify different ways of tackling the problem

○ Decide, with help, which options are most likely to be successful

○ Try out options using support and advice given by others

○ Confirm with an appropriate person the option you will use for solving the problem

○ Plan how to carry out this option

○ Follow through your plan, making use of advice and support given by others

○ Check if the problem has been solved by appraising the results

○ Identify ways of improving your approach to problem-solving

MANAGING YOUR LEARNING EXPERIENCE

As part of your personal and professional development, you will be encouraged to identify problems that you or others may be experiencing that are related to your or their nutritional intake. You will be encouraged, as part of this programme, to apply your new knowledge and understanding to finding and implementing solutions to these problems. You will have the support of your facilitator and the other participants in your learning group, and you may find the ‘learning together’ sessions and the ‘discussion’ sessions helpful in this respect.

To gain maximum benefit from this programme, meet the learning outcomes and develop personal skills there are some expectations that participants will be required to meet. These are:

• To attend each learning session

• To be on time for each learning session ready to begin when the session is scheduled to start.

• To remain present throughout each learning session until it has ended

• To complete the ‘quick quizzes’ as best you can and participate fully in the learning together activities.

• To participate in the discussions

• To follow the guidance of your facilitator

ASSESSMENT OF YOUR LEARNING

The assessment of your learning in this workbook is continuous and formative; there will however be some form of summative course assessment set by your facilitator which may include tests, examinations or a portfolio of work. Achievement rests solely on yourself with the support of your facilitator and the other participants in your programme. There are three types of formative learning activities in each session. Quick quizzes are given throughout the section on acquiring new knowledge, and you may complete these by yourself, in groups or as a class. There are, in addition, some fun group learning activities in which you will participate. These are done in the second half of each session and are designed to help you apply the new knowledge and understanding that you have gained. Your facilitator will give you feedback on how you have completed your learning activities; however, you will also be asked to ascertain for yourself how much you have achieved during the sessions. Towards the end of the session, there will be a discussion topic involving all the participants together as a group and will be led by the facilitator. He or she will give feedback on your participation and summarise the consensus of opinion.

On completion of the course, if you have attended all of the sessions and have participated as fully as possible in the learning together activities and the discussions, you will have met the learning outcomes for this programme.

THE LEARNING SESSIONS

Learning Session One: The Importance of Nutrition and an Introduction to the Essential Nutrients

This session covers the importance of nutrition, the role that malnutrition and nutritional imbalances play in the generation of chronic disease and the rate of non-recovery from communicable diseases. It highlights how good nutrition can be a major preventative measure against future ill health and can aid in recovery and recuperation from current ill-health and recent surgical intervention. In addition, the essential nutrients are highlighted, and we discover together what they are, why they are essential to our long-term survival and health and where they come from.

Learning Session Two: Carbohydrates and Fats, What They Are and What They Do

This session looks at the elements that make up the basic structure of carbohydrates and fats, how these two substances are similar and what makes them different. We discover how carbohydrates give us the bulk of our energy and what the best sources of carbohydrates are. We also look at the damage done by refined carbohydrates and why we need to avoid having too many of these. In addition, we look at what the essential fats are and what they do, why we need some kinds of fat for good health and why other kinds may produce problems over the long term.

Learning Session Three: Protein, What It Is and the Special Role It Has in Our Health

This session discusses the basic building blocks of protein, the amino acids, and looks at which ones are essential to us. We also take a look at the protein-rich foods and, more essentially, the net usable protein that we obtain from these foods. You might find that there are possibly some surprises for you in this respect. We then move on to the combining of protein-rich and carbohydrate-rich foods and the controversy surrounding this in some schools of thought.

Learning Session Four: The Fat-Soluble Vitamins

In this session we look at four of the vitamins, in particular, A, D E, and K. We discover together what these vitamins do individually and working in synergy with one another. These vitamins are fat soluble and the only ones that the body is capable of storing in any significant amounts. We discuss the advantages and disadvantages of this property and how to obtain enough to benefit ourselves without the problems of accumulating too much.