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Nutrient reference values vs nutrient intake in Australia
We all know we should be eating vitamins and minerals but not many know how much. Is there a gap between nutrient reference values vs nutrient intake in Australia? What are nutrient reference values? Nutrient reference values (NRV) are the recommended levels of intake of different nutrients, based on scientific evidence about food intake and health. The NRVs for Australia and New Zealand are expressed as a recommended daily intake (RDI) of each nutrient, which is the average amount of the nutrient that is required for the majority of healthy individuals. For some nutrients where the RDI could not be determined, the recommendation is based on the adequate intake (AI)…
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Why and how to count macros
Now that you know what are macronutrients, one of the logical follow-up questions to ask is why and how to count macros? Why count macros The number one reason why to count macros is because your dietitian spent a lot of time calculating your requirements. The least you can do is make sure you are eating as many protein, fat and carbs they told you to. Just kidding! As I mentioned in my previous article on macros, recommended breakdowns at a population level are not incredibly useful. Instead, it is better to calculate estimated requirements individualised for your characteristics, preferences and circumstances. I think it is useful to know your…
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What are macronutrients?
Macronutrients or “macros” are the components of food that contribute to energy. Energy, in the nutritional sense, is measured in kilocalories (a.k.a. Calories) or kilojoules. The main macronutrients are protein, fat and carbohydrates (a.k.a. “carbs” or “CHO” for the chemistry-minded people out there). Most foods you can think of are made of a combination or these 3 components. Protein Proteins are structures composed of amino acids. There are 7 essential amino acids for humans, meaning our bodies cannot make them. Foods high in protein include: all animal foods (meat, fish, poultry, eggs, milk, etc.), some legumes (beans, chickpeas, lentils, soy), and some nuts and seeds. Protein bioavailability (i.e. how much…
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Iron deficiency anaemia
Iron deficiency anaemia is a common health concern, particularly among females of child-bearing age. However, a person can be deficient in iron and not have anaemia. Conversely, not all anaemia cases are caused by iron deficiency. Iron deficiency is the most common nutrient deficiency (1). What is iron? Iron is a mineral present in multiple proteins in the human body, such as haemoglobin in red blood cells and myoglobin in muscles (1, 2, 3). Iron-containing proteins are key for oxygen transport, DNA synthesis, generation of energy by mitochondria (1, 3), enzymatic processes (1), immunity and cell signalling (3). Iron metabolism The equation below illustrates what happens with iron in our…
