Nutrition Honor

Science & Health

Requirements

1. What are nutrients?

   Answer: You must present to the instructor that nutrients are chemical substances present in foods that the body needs to grow, maintain vital functions, and produce energy. They are divided into macronutrients (carbohydrates, proteins, and fats — they provide energy in large amounts) and micronutrients (vitamins and minerals — needed in small doses), in addition to water and dietary fiber, all essential to the health of the human organism. — Without nutrients, cells do not renew, muscles do not function, and the immune system declines. Carbohydrates provide 4 kcal/g, proteins 4 kcal/g, and fats 9 kcal/g — that is why fat is so caloric. The WHO recommends a varied diet with all the groups to ensure the adequate intake of each type of nutrient daily for health.

2. Draw and describe the food pyramid. Mention the number of daily servings required from each group.

   Answer: You must present to the instructor a drawing of the food pyramid with the base being cereals, breads, pasta, and rice (5-9 servings/day); going up comes fruits (3-5 servings) and vegetables/greens (4-5 servings); then milk and dairy products (3 servings) and meats/legumes/eggs (1-2 servings); at the top, oils, fats, sugars, and sweets (moderate use, max 1-2 servings). — The food pyramid was originally proposed by Sweden in 1974 and adapted in the USA in 1992. In Brazil, the Ministry of Health kept this model for years, today complemented by the Dietary Guidelines for the Brazilian Population (2014). The new approach focuses on fresh, unprocessed foods and against ultra-processed ones, more than on rigid proportions of the groups.

3. Define the following, listing at least 3 examples of foods in each of the groups:
   • Energy Foods
   • Body-building Foods
   • Regulating Foods

   Answer: 1) Energy Foods: provide energy (calories) to the body, rich in carbohydrates and fats. Examples: rice, bread, potato (also pasta). 2) Building Foods: form and repair the body's tissues, rich in proteins. Examples: eggs, milk, legumes such as beans (also meats and lentils). 3) Regulating Foods: regulate the body's functions and provide vitamins and minerals. Examples: fruits, leafy greens such as lettuce and kale, and vegetables such as carrot and pumpkin. — The division into three groups is a didactic simplification of the concept of macro and micronutrients. Energy foods have carbohydrates and fats (fuel). Building foods have proteins (raw material). Regulating foods have vitamins and minerals (catalysts of reactions). Children in Brazil have learned this division since elementary school for decades.

4. What are RDVs (Reference Daily Values) and what is their importance?

   Answer: You must present to the instructor that RDVs (Reference Daily Values) are daily amounts established for each nutrient (proteins, vitamins, minerals, fats, sodium) considered adequate for a 2,000 kcal/day diet in a healthy adult; they appear as a percentage on food labels in Brazil (ANVISA RDC 360/2003), allowing the consumer to assess what they are consuming in relation to what is recommended per day. — RDVs serve as an average reference — people with more or less activity, the elderly, and children have different needs. But the label table gives an objective baseline: if a product has 30% of the DV for sodium, three servings already exceed 90% of the recommended amount. ANVISA updated the rule in 2020 to standardize nutritional tables and make them easier to read.

5. What is a balanced diet?

   Answer: You must present to the instructor that a balanced diet is the set of daily meals that provides all the nutrients the body needs in adequate proportions: about 50-60% carbohydrates, 25-30% (good) fats, and 15-20% proteins, along with vitamins, minerals, fiber, and water. — The exact proportion varies among the guidelines (WHO, Ministry of Health, Brazilian Society of Nutrition), but the concept is the same: balance among the groups. Athletes need more protein; the elderly, more calcium. The Brazilian Dietary Guidelines (2014) prioritize fresh, unprocessed foods and cooking at home instead of rigid proportion formulas.

6. Explain the differences between the following diets:
   • Ovo-lacto-vegetarian
   • Ovo-vegetarian
   • Strict vegetarian

   Answer: 1) Ovo-lacto-vegetarian: in addition to vegetables, consumes eggs and dairy (milk, cheese, yogurt), but does not eat meat, fish, or chicken. 2) Ovo-vegetarian: consumes eggs along with vegetables, but does not consume dairy or any type of meat. 3) Strict vegetarian (or vegan): eats only foods of plant origin, without meat, eggs, milk, honey, or any animal derivative. — The Seventh-day Adventist Church historically recommends an ovo-lacto-vegetarian diet, based on the scriptures (Genesis 1:29) and the writings of Ellen White. The strict vegetarian (vegan) needs B12 supplementation, since it is only found in foods of animal origin. These dietary styles have gained strength over the last 20 years throughout Brazil, across the whole country.

7. What is the name and function of the following vitamins? Make a list of at least 3 food sources of the following nutrients:
   • Vitamin A
   • Vitamin B1
   • Vitamin B2
   • Vitamin B6
   • Vitamin B12
   • Vitamin C
   • Vitamin D
   • . Vitamin E
   • Vitamin K

   Answer: 1) Vitamin A (retinol): important for vision and skin health. Sources: carrot, pumpkin, mango (also liver). 2) Vitamin B1 (thiamine): acts in carbohydrate metabolism. Sources: beans, brown rice, pork. 3) Vitamin B2 (riboflavin): participates in energy production. Sources: milk, eggs, green vegetables. 4) Vitamin B6 (pyridoxine): acts in protein metabolism. Sources: banana, potato, fish. 5) Vitamin B12 (cobalamin): essential for blood formation and the nervous system. Sources: meat, eggs, dairy. 6) Vitamin C (ascorbic acid): strengthens immunity and acts as an antioxidant. Sources: orange, acerola, lemon (also bell pepper). 7) Vitamin D (calciferol): strengthens bones and helps in calcium absorption. Sources: sun exposure, fatty fish, egg yolk. 8) Vitamin E (tocopherol): an antioxidant that protects the cells. Sources: vegetable oils, nuts, seeds. 9) Vitamin K (phylloquinone): essential for blood clotting. Sources: dark green vegetables such as kale, spinach, and broccoli. — Vitamins are divided into water-soluble (B, C — the body eliminates the excess) and fat-soluble (A, D, E, K — stored in the liver and fatty tissue, can cause toxicity). Strict vegetarians need to supplement B12. Vitamin D is the only one produced by the body itself from sun exposure of 15-20 minutes daily.

8. What is the function of the following minerals in our body? Make a list of at least 3 food sources of each:
   • Iron
   • Iodine
   • Calcium
   • Sodium
   • Potassium
   • Fluorine
   • Zinc

   Answer: 1) Iron: forms hemoglobin and transports oxygen in the blood, preventing anemia. Sources: liver, beans, spinach. 2) Iodine: regulates the thyroid gland and metabolism, preventing goiter. Sources: iodized salt, seafood, fish. 3) Calcium: forms and maintains bones and teeth, acts in muscle contraction and clotting. Sources: milk, cheese, broccoli. 4) Sodium: maintains water balance and the transmission of nerve impulses. Sources: table salt, processed meats, cheeses. 5) Potassium: important for the functioning of the muscles and the heart and for fluid balance. Sources: banana, potato, spinach. 6) Fluoride: strengthens tooth enamel and helps prevent cavities. Sources: fluoridated water, tea, fish. 7) Zinc: participates in immunity, wound healing, and growth. Sources: meats, pumpkin seeds, nuts. — Minerals are essential micronutrients. Iron deficiency causes anemia, especially in women of childbearing age. Iodine prevents goiter (associated with hypothyroidism), which is why Brazilian table salt has been iodized by law since 1953. Calcium needs vitamin D to be absorbed. Zinc is crucial for immunity and the proper healing of wounds and cuts.

9. Compare the nutritional information of the following foods:
   • Whole milk and skim milk
   • White wheat flour and whole wheat flour
   • Whole-grain bread and white bread
   • Brown rice and white rice

   Answer: 1) Whole milk and skim milk: whole milk has about 3.5% fat and ~60 kcal/100 ml, more flavorful and caloric; skim milk has less than 0.5% fat and ~35 kcal/100 ml, keeping the same calcium but with fewer calories and less fat. 2) White wheat flour and whole wheat flour: whole wheat has more fiber, B-complex vitamins, and minerals because it retains the bran and germ of the grain; white flour is refined, loses these nutrients, and is absorbed faster by the body. 3) Whole-grain bread and white bread: whole-grain bread, made with whole wheat flour, has more fiber, is more filling, and releases energy slowly; white bread has less fiber, more refined carbohydrate, and is absorbed faster. 4) Brown rice and white rice: brown rice keeps the husk (bran), having more fiber, B vitamins, and minerals; white rice is polished, loses these layers, and ends up with fewer nutrients and less fiber. — Refining removes the bran (rich in fiber) and the germ (rich in vitamins) — only the endosperm (pure carbohydrate) remains. That is why whole grains are more filling and stabilize blood sugar. Skim milk is equal in protein and calcium, losing only fat. Diabetics and those seeking weight control prefer whole grains and skim milk.

10. What is the difference between diet foods and light foods?

    Answer: You must present to the instructor that a diet food has total exemption (zero) of some nutrient — usually sugar (for diabetics), but it can be salt, fat, or cholesterol; while light means a reduction of at least 25% in the nutrient compared to the original product (sugar, fat, sodium, or calories). — ANVISA RDC No. 54/2012 regulates the terms. Diet and light are confused with weight-loss dieting, but they serve distinct purposes: diet is for medical restrictions (diabetes); light is for those who want to reduce calories without cutting pleasure. Always check the label — a diet product with fat may be more caloric than the normal original.

11. Why is it important to drink plenty of water daily? What is the recommended amount for each day? What is water intoxication?

    Answer: 1) Why it is important to drink plenty of water: the body is about 60% water; it transports nutrients, regulates body temperature, lubricates the joints, aids digestion, and eliminates toxins through the kidneys. A lack of water causes dehydration, fatigue, headache, and poor functioning of the organs. 2) Recommended amount per day: about 35 ml per kg of body weight, which gives an average of 2 to 2.5 liters for an adult (more on hot days or with intense physical activity). 3) What is water intoxication (hyponatremia): it is an excess of water in the body over a short period, which dilutes the blood's sodium too much. The balance of mineral salts breaks down, which can cause swelling of the cells (including brain cells), nausea, headache, mental confusion, seizures, and, in severe cases, risk of death. In other words, drinking too much water at once is also harmful. — Symptoms of dehydration appear before thirst (fatigue, headache). Athletes and the elderly need to drink proactively. Water intoxication is rare but serious — recorded in marathon runners who drink liters without replacing sodium. The elderly, children, and pregnant women have specific needs that must be adjusted with appropriate medical guidance.

12. Name 3 common diseases that can be controlled with an appropriate diet?

    Answer: You must present to the instructor at least three common diseases controlled with diet: 1) Type 2 diabetes — controlling refined carbohydrates and sugars keeps blood sugar stable; 2) Arterial hypertension — reducing sodium (salt) lowers blood pressure and cardiovascular risk; 3) Obesity — caloric control combined with physical activity reduces weight and improves metabolic markers. — Diet is a first-line treatment for diabetes, hypertension, and obesity — in some cases, it eliminates the need for medication. The Brazilian Diabetes Society recommends a diet with a low glycemic index. The SBC indicates DASH (rich in fruits and vegetables, low in sodium) for hypertension. The WHO has officially classified obesity as a disease since 1948.

13. Why does the Government of some countries require the inclusion of iodine, iron, folic acid, and fluoride in basic foods such as flour products, salt, and water? What is the impact of this measure on the population's health?

    Answer: 1) Why the Government requires the inclusion of these nutrients: the fortification of basic foods (salt, flour products, and water) is a public health measure to combat nutritional deficiencies on a large scale, reaching the entire population in a cheap and automatic way, including lower-income people. 2) The impact on the population's health: iodine in salt prevents goiter and other thyroid disorders (hypothyroidism); iron and folic acid in wheat and corn flours prevent iron-deficiency anemia and neural tube defects in babies during pregnancy; and fluoride in treated water reduces the incidence of tooth decay. The result is the decline of these deficiency diseases and the overall improvement of the population's health. — The iodization of salt in Brazil has been mandatory since 1953 (Law 1,944) and has almost eradicated endemic goiter. ANVISA RDC 344/2002 requires the fortification of flours with iron and folic acid since 2002. The fluoridation of water began in the 1950s and reduced tooth decay by up to 60% in the served areas. These are low-cost, high-impact public health policies for the population.

14. Plan a two-day menu, containing a balanced ovo-lacto-vegetarian diet, using the information from the food pyramid. Use vegetables common in your region and according to the time of year.

    Answer: You must present to the instructor a balanced 2-day ovo-lacto-vegetarian menu. Day 1 — breakfast: whole-grain bread with white cheese + banana + tea; lunch: brown rice, black beans, sautéed pumpkin, green leaf salad, boiled egg; snack: plain yogurt + apple; dinner: whole-grain pasta with tomato sauce + steamed broccoli + ricotta. — An ovo-lacto-vegetarian menu replaces meat with eggs, dairy, and legumes (complete proteins). Combining beans+rice, lentils+rice provides all essential amino acids. Vegetables from each region and each season ensure nutritional variety. Plant-based iron is absorbed better when combined with vitamin C (orange, lemon in the salad).