30-SECOND NUTRITION

3N0U-STERCITOIONND



3N0U-STERCITOIONND

The 50 most significant
nutrition-related facts, each
explained in half a minute

Editor
Julie A Lovegrove

Contributors Oonagh Markey
Margaret Ashwell Elizabeth A Miles
Luke Bell D Joe Millward
Jenna Braddock Brian Power
Philip C Calder Hilary Powers
Rosalind Fallaize Judith Rodriguez
Glenn Gibson Carrie Ruxton
Ian Givens Jill Snyder
Bruce A Griffin Katherine Stephens
Kristen Hicks-Roof Jayne Woodside
Ditte Hobbs Zhiping Yu
Ian Macdonald

Illustrator
Steve Rawlings

First published in the UK in 2018 by
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ISBN: 978-1-78240-553-5

Digital edition: 978-1-78240-7-294
Hardcover edition: 978-1-78240-5-535
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CONTENTS 50 Foods & Health 112 Potential Bioactives & Health
52 GLOSSARY 114 GLOSSARY
6 Introduction 54 Fruit & Vegetables 116 Flavonoids & Isoflavones
56 Fish 118 Nitrate & Nitrite
10 Nutrients: Life’s Essentials 58 Milk & Dairy 120 Isothiocyanates
12 GLOSSARY 60 Eggs 122 Omega-3 Fatty Acids
14 Energy 62 Nuts 124 Profile: Hugh Macdonald Sinclair
16 Protein 64 Grains & Gluten 126 Vitamin D & Calcium
18 Carbohydrates 66 Vegan & Vegetarianism 128 Probiotics & Prebiotics
20 Fibre 68 Mediterranean Diet
22 Fats 70 Profile: Ancel Keys 130 Food Processing &
24 Minerals Production Systems
26 Fat-soluble Vitamins 72 A Lifetime Of Nutrition
28 Water-soluble Vitamins 74 GLOSSARY 132 GLOSSARY
30 Profile: Sir Frederick 76 Babies, Infants & Children 134 Cooking, Processing & Preserving
78 Adolescents 136 Refining
Gowland Hopkins 80 Pregnancy & Lactation 138 Additives
82 Postmenopausal Women 1 40 Labels & Packaging
32 Nutrients: Consumption 84 The Elderly 142 Organic Foods
& Metabolism 86 Overweight & Obesity 1 44 Free-range & Intensively
88 Malnutrition
34 GLOSSARY 90 Profile: John Boyd Orr Farmed Foods
36 Digestion & Absorption 92 Changing Eating Habits 146 GM Foods
38 Metabolism 148 Food Sustainability
40 Gut Microbiome 94 Foods & Disease Risk 150 Profile: Charles Glen King
42 Nutrient–Gene Interactions 96 GLOSSARY
44 Profile: Elsie Widdowson 98 Dietary Fats & Heart Disease 152 Appendices
46 Personalized versus Public 100 Food Allergies & Intolerances 154 Resources
102 Profile: John Yudkin 156 Notes on Contributors
Health Advice 104 Salt & Blood Pressure 158 Index
48 Dietary Assessment 106 Sugars & Sugar Substitutes 1 60 Acknowledgements
108 Alcohol
110 Red & Processed Meat

INTRODUCTION

Julie Lovegrove

Hippocrates proposed Nutrition has been defined as ‘the process of
that a following a balanced
diet and avoiding excessive providing or obtaining food necessary for health and growth’ (Oxford
consumption were Dictionary), and is essential for sustaining all life on Earth. The word
important for good health. ‘nutrition’ originates from the sixteenth century, from late Latin nūtrītiō,
‘to nourish’. The quality of our diet influences our development and
well-being from the womb until death, and is, therefore, of relevance to
all. Our instinct to eat is principally for survival, but the selection of foods
is determined by the environment, genetics and numerous other factors.
Understanding the principles of nutrition and how different foods and
nutrients promote health and prevent disease empowers humans to make
an informed choice, optimizing their diet.

The Greek physician Hippocrates of Kos (460–370 BCE), known as the
‘Father of Medicine’, was one of the first to profess the importance of
nutrition, stating, ‘Let food be thy medicine and medicine be thy food.’
Hippocrates recognized the therapeutic significance of diet for the
maintenance of health, and developed one of the earliest nutritional
recommendations that he called a ‘seasonal diet’. In the Tang dynasty
(618–907 CE), Chinese physician Sun Simiao wrote what could be regarded
to be the first nutrition guidelines in his book Precious Prescriptions for
Emergencies, which described the impacts of consuming grains, meat,
fruits and vegetables. It wasn’t until the twentieth century that formal
public health dietary recommendations came into effect for populations
across the world.

A landmark discovery in the history of nutritional science occurred
in the nineteenth century with the recognition of a causal link between
malnourishment and disease, and the first description of essential
micronutrients as ‘vitamines’ in 1912 by Casimir Funk. Following this,
Frederick Hopkins, an English biochemist, was awarded the Nobel Prize
in Physiology or Medicine for the discovery of the ‘growth-stimulating
vitamins’ in 1929. The identification of vitamins was viewed by many as
an endpoint to the study of nutrition, a short-sighted view given the

6 g Introduction

significant developments that were to follow. The increasing prevalence Sun Simiao advocated
of chronic degenerative diseases like heart disease and cancer as major the initial treatment of
causes of premature death in the Western world in the late twentieth diseases through dietary
century refocused attention on the importance of over-nutrition and the therapy, before trying
role of macronutrients in disease development. herbal remedies.

Ongoing challenges in the field of nutritional science include:
developing more definitive measures of dietary intake; health status;
and disease risk susceptibility in the early stages of life, when nutrition
can be more effective in maintaining health and preventing disease.
These challenges are being tackled by the
development of new analytical techniques,
identification of novel biological markers of
dietary intake and disease risk, and
innovations in food science and technology.
Progressions in nutritional science have
occurred in parallel with advances in genetic,
metabolic and behavioural sciences, that will
continue to improve tailored dietary advice
to specific characteristics of an individual to
motivate changes in diet for health.

The aims of 30-Second Nutrition are
to provide insight into the fundamental
importance of nutrition to life, and to
increase understanding of the principles of
nutrition, to help readers make informed
decisions about their diet and food choice.

Introduction g 7

About this book
30-Second Nutrition is your bitesize guide to food and its nutrients:
covering the science behind bodily functions that help us to digest and
absorb; through food groups and their impact on health; to how food
is grown and processed. Experts – nutritionists, dietitians, academics,
researchers – from around the globe share their knowledge and guide
us through the carefully selected topics, to ensure all fundamental bases
are covered, clearly and concisely. The gen on each topic is presented on
a single page, with an accompanying artwork on the opposite page to
encapsulate its essence. The main paragraph, the 30-Second Digest, is
complemented by the 3-Second Bite, which gives a quicker overview – the
key facts in a single sentence. And the 3-Minute Snack fleshes this out,
adding intriguing aspects of the subject. Each chapter also contains a
biography of a pioneer in the field – the men and women who contributed
to our understanding of modern nutrition. The book begins with an
overview of the main groups of nutrients in food and how our bodies
work to process and use these nutrients. It then delves into food groups
and their related health benefits, or otherwise. As nutritional demands
change through life, there is a chapter that takes you through the key
stages of the life cycle. Then it’s on to the potential hazards associated
with some food groups and the various risks they can pose to health, but
also looking at the ways in which we may be able to influence our diet
and health more positively. The final chapter takes a modern-day look at
food processing and production, helping us to evaluate the ever-widening
range of food-related choices on offer.

8 g Introduction





g

NUTRIENTS: LIFE’S ESSENTIALS

NUTRIENTS: LIFE’S ESSENTIALS
GLOSSARY

amino acids The building blocks of all eicosanoids Compounds responsible for
proteins, amino acids make up a large many of the beneficial effects of good fats;
proportion of cells, muscles and tissue, however, some are potentially harmful if
carrying out many important bodily excessive amounts build up in the body.
functions, such as giving cells their
structure. Also play a key role in the fatty acids The building blocks of fat in the
transport and storage of nutrients. body and in food. During digestion, the body
Essential amino acids need to be gained breaks down fats into fatty acids, which can
through diet rather than formed by the then be absorbed into the blood. Essential
body itself. fatty acids (EFAs) must be ingested because
the body requires them for good health but
anaemia Develops when the blood does cannot synthesize them. Those not essential
not contain enough healthy red blood cells are non-essential fatty acids.
or haemoglobin, important for carrying
oxygen around the body. There are many folate Also known as vitamin B9. Folate
types and causes, including iron deficiency. in the form of folic acid is advised for
Symptoms include lethargy, shortness of pregnant women (to prevent neural tube
breath, pale complexion and dry nails. defects in the developing foetus) and to
prevent a type of anaemia. Essential for DNA
cell signalling The communication of cells synthesis and metabolizing amino acids, it is a
by sending and receiving chemical signals, dietary requirement – an essential vitamin.
which allow the cells in your body to
coordinate their activities, such as free radicals Cells consist of molecules;
development, tissue repair and immunity. molecules consist of atoms joined by chemical
Errors in signalling contribute to diseases bonds. When a bond breaks, a free radical is
such as cancer, autoimmunity and diabetes. formed, which can set off a degenerative
process that damages the cell. Free radicals
disaccharides ‘Double sugar’ made of two can be formed during metabolism, by the
molecules of simple sugars linked to each immune system as a response to illness, by
other. Include sucrose, maltose and lactose. the ageing process, or due to environmental
factors such as pollution.

12 g Nutrients: Life’s Essentials

glycaemic index (GI) Rating system for polysaccharides Carbohydrate (for example
foods containing carbohydrates, showing starch, cellulose and glycogen) whose
how quickly each food affects your blood molecules consist of a number of sugar
sugar (glucose) level when consumed on its molecules bonded together. Serve as
own. Carbohydrate-rich foods, including short-term energy stores.
sugary foods and drinks, white bread and
potatoes, have a high GI rating. Low GI simple sugars Called ‘monosaccharides’;
foods include some fruit and vegetables, made up of single sugar molecules. Include
pulses and wholegrain foods. Low GI foods glucose and fructose. Present in natural and
are generally considered more healthy than processed foods. See also disaccharides.
high GI foods, although foods with a high
GI are not necessarily unhealthy and not all thiamin (vitamin B1) Water-soluble vitamin
foods with a low GI are healthy. that enables the body to use carbohydrates
as energy. Essential for glucose metabolism;
macronutrients Three main components plays a key role in nerve, muscle and heart
of the diet: fat, protein and carbohydrate. function.
All have their own specific functions in the
body, and all supply calories or energy. total energy expenditure (TEE) Depends
Required in relatively large amounts to on the rate at which the body expends
grow, develop and thrive. energy at rest (basal metabolic rate – BMR)
and our physical activity level (PAL), and
osteomalacia Rickets in adults; a this is expressed by the relationship:
softening of the bones caused by a lack TEE = PAL x BMR.
of vitamin D or calcium. Symptoms include
bone pain, difficulty in walking, easy triaclyglycerol (TAG) The major dietary fat,
fracturing of bones and a compressed made of a glycerol backbone and three fatty
vertebrae. acids (of which there are many different
types), with the main division being between
peptide bonds Covalent bond formed saturated and unsaturated types.
between two amino acids. Living organisms
use bonds to form long chains of amino
acids, known as proteins.

Glossary g 13

ENERGY

the 30-second digest

3-SECOND BITE Our body uses energy to fuel RELATED TOPICS
Macronutrients in food, See also
beverages and alcohol cellular metabolism, especially the major organs DIGESTION & ABSORPTION
fuel metabolism, organ like brain, heart, liver and gastrointestinal tract, page 36
function and physical and for physical activity. Carbohydrates and
activity, resulting in proteins each provide 17 kJ/g of metabolizable METABOLISM
consumption of oxygen energy intake, with fats and alcohol providing page 38
and production of heat 37 kJ/g and 29 kJ/g respectively. Our appetite
and carbon dioxide (CO2). mechanism usually allows us to match energy OVERWEIGHT & OBESITY
intake to energy expenditure so that we page 86
3-MINUTE SNACK maintain a healthy body weight, but when we
There is obvious variation overeat, the excess energy intake is stored as 3-SECOND BIOGRAPHIES
between individuals in fat. Overweight people should aim for an energy WILBUR OLIN ATWATER
body shape, yet everyone intake slightly less than their energy expenditure 1844–1907
conforms to the energy so that their energy deficit is met from their American chemist who
balance principle that food body fat, helping them to achieve a lower, built the first whole body
energy intake is balanced healthy body weight. Our total energy calorimeter to measure
by energy expenditure plus expenditure (TEE) depends on the rate at energy expenditure.
any gain or loss of body which the body expends energy at rest (basal
energy stores, i.e. weight metabolic rate – BMR) and our physical activity FRANCIS GANO BENEDICT
change. Both food energy level (PAL), and this is expressed by the 1870–1957
intake and all components relationship: TEE = PAL x BMR. BMR can be Chemist who worked with
of energy expenditure predicted from body weight, sex and age, and Atwater and invented a
are difficult to measure PAL varies with lifestyle from 1.35 in sedentary respirometer, to measure
accurately and some people to 2.5 for the very active. At an average human oxygen consumption.
commentators, especially PAL of 1.63, men and women of average height
authors of dieting plans, need 11 MJ and 9 MJ of food energy each day for DALE SCHOELLER
challenge the energy a healthy body weight. 1951–
balance principle. However, The first to measure energy
rigorous measurements expenditure in humans using
show that energy balance isotopically-labelled water.
is always evident.
30-SECOND TEXT
14 g Nutrients: Life’s Essentials D Joe Millward

The amount of energy
a food contains per
gram is known as its
energy density.



PROTEIN

the 30-second digest

3-SECOND BITE Perhaps the ultimate building RELATED TOPICS
The human genome See also
codes the sequences block, protein provides all the functional and ENERGY
of all 21 amino acids in structural components of the body: skin, bone, page 14
19,000–20,000 proteins, muscle, blood and all the organs. It consists of
determining all aspects one or more long chains of amino acids linked NUTS
of the structure and by peptide bonds. Essential in the diet, protein page 62
function of the body. provides the amino acids that are reassembled
to build new body tissue during growth, used VEGAN & VEGETARIANISM
3-MINUTE SNACK to maintain existing protein structures and to page 66
We need dietary amino make smaller molecules like hormones and
acids to make new proteins neurotransmitters. It can also serve as a fuel 3-SECOND BIOGRAPHIES
during growth and to make for the body – with the same energy density as RUSSELL HENRY CHITTENDEN
various other molecules, carbohydrates (4 kal/17 kJ per gram). Protein is 1856–1943
such as hormones and present in all foods – animal and plant – but rich Professor of physiological
neuro-transmitters. sources include meats, dairy, fish, eggs, grains, chemistry at Yale who
Although all proteins are legumes and nuts. The key is to eat a variety of revolutionized scientific
continuously degraded and these foods, to make sure that we absorb the thought on human protein
replaced during protein right balance of the nine essential and the requirements, showing
turnover, the amino acids non-essential amino acids. This can be done that health and athletic
are mainly recycled, so with plant-based diets, as evident by the normal performance required only
turnover does not generate growth patterns of children in affluent vegan modest intakes of protein.
much dietary demand. communities. The minimum dietary requirement
Apart from the needs of protein is for sufficient amino-acid nitrogen WILLIAM CUMMING ROSE
for new protein during and indispensable amino acids to meet the 1887–1985
childhood growth, demand for any growth, pregnancy or lactation American biochemist and
pregnancy and lactation, and for body maintenance, balancing all nutritionist who discovered
our minimum dietary nitrogen losses mainly through urea excretion. the amino acid threonine and
amino-acid needs are The minimum demand is usually small, and is determined the amount of each
usually small, sufficient easily met in most nutritionally complete diets. essential amino acid required
to make the various to maintain nitrogen balance.
non-protein molecules.
30-SECOND TEXT
16 g Nutrients: Life’s Essentials D Joe Millward

More protein is required
for rehabilitation after
illness or after very
strenuous exercise.



CARBOHYDRATES

the 30-second digest

3-SECOND BITE Carbohydrates are one of the RELATED TOPICS
Carbohydrates are See also
essential for health, but three main components of the diet (the ENERGY
this does not mean that macronutrients) and provide the major substrate page 14
high-sugar foods are for energy metabolism within the brain, kidney FIBRE
healthy. medulla and red blood cells. Carbohydrates are page 20
also important for muscle function in high- SUGAR & SUGAR SUBSTITUTES
3-MINUTE SNACK intensity exercise. Whilst dietary carbohydrates page 106
It is frequently stated can range from molecules such as glucose and
that carbohydrates are fructose (the simple sugars), through the 3-SECOND BIOGRAPHIES
bad and ‘low carb’ diets disaccharides (sucrose, maltose, lactose) to the CARL & GERTY CORI
are healthier than higher complex polymers of glucose found in starch, all 1896–1984 & 1896–1957
carbohydrate diets. dietary forms are digested within the intestine The Czech–American couple’s
Much of this arises from so that the simple sugars are the molecules research into carbohydrate
long-term prospective that are absorbed into the body. Dietary metabolism resulted in their
cohort studies which recommendations for healthy people suggest sharing the Nobel Prize.
ignore the type of carbohydrates should provide between 45 and
carbohydrate consumed. 60% of dietary energy, depending on age, PROFESSOR RUSSELL KEAST
Clearly, high-sugars and physical activity and body weight. High intakes Lead researcher from a team in
refined-grain diets are not of the simple sugars, sucrose or maltose, and Australia which showed that
advisable, but diets high in even rapidly digested refined grains, are there is a ‘sixth taste’ elicited
fibre, wholegrain and low associated with risks to health, including tooth by other carbohydrates
glycaemic index foods are decay and unintentional overconsumption of independent of sweet taste.
not bad for you – in fact, energy (leading to weight gain). A healthy diet Those who are sensitive to the
the opposite is the case. should have most carbohydrate in the complex taste are thought to gravitate
form, particularly when contained in high-fibre to carb-rich foods.
18 g Nutrients: Life’s Essentials wholegrain cereals and vegetables. The idea
that carbohydrate is somehow toxic and that 30-SECOND TEXT
low-carbohydrate diets should be eaten by all Ian Macdonald
is not backed up by research.
When consumed in the
right foods, carbs are
important contributors
to health.



FIBRE

the 30-second digest

3-SECOND BITE Dietary fibre is the indigestible RELATED TOPICS
Dietary fibre is an essential See also
component of our diet, component of foods and drinks which has a DIGESTION & ABSORPTION
improving cardiometabolic bulking effect in the large intestine and provides page 36
and gut health, and needs a substrate for the colonic bacteria. Originally, GUT MICROBIOME
to be consumed in larger ‘fibre’ was limited to non-starch polysaccharides page 40
amounts than at present. (such as cellulose) plus lignin from plants. In FRUIT & VEGETABLES
recent years the definition of fibre has widened page 54
3-MINUTE SNACK to include all food components that are not
Fibre is provided by digested and absorbed in the small intestine, 3-SECOND BIOGRAPHIES
cereals, legumes and fruit including the non-digestible oligosaccharides HUGH CAREY TROWELL
and vegetables. Reduced (which are between the simple sugars and the 1904–89
risk of cardiometabolic starch polymers) and resistant starch. There Identified dietary fibre as the
disease and colorectal is also an increasing use of novel, synthetic vitally healthy substance in
cancer is particularly linked fibres in processed foods and drinks. Recent plant foods missing from
to high intakes of cereal research suggests that a high intake of dietary industrialized Western diet.
fibre and wholegrain fibre, particularly cereal fibre and whole DENIS PARSONS BURKITT
foods. However, simply grains, is associated with a reduced risk of 1911–93
consuming greater cardiometabolic disease and colorectal cancer. Irish surgeon who compared
quantities of the novel Higher intakes of some fibre components are diseases in African hospitals
synthetic fibres should also associated with reductions in serum with Western diseases,
not be encouraged unless cholesterol and triacylglycerols as well as blood concluding that many
clear beneficial effects pressure. As a result, in recent years many Western diseases were the
can be demonstrated countries have raised the recommended intake result of diet and lifestyle.
(for example, stool bulk, of dietary fibre to 30 grams (1 oz) or more for
appetite and reduction adults – almost twice the average present 30-SECOND TEXT
in serum lipids such intake. The novel fibres, such as polydextrose, Ian Macdonald
as cholesterol). are of potential benefit, but evidence is needed
to show that they have beneficial effects in the Promotion of high-fibre
20 g Nutrients: Life’s Essentials people consuming them. diets should be an
important part of
health guidelines.



FATS

the 30-second digest

3-SECOND BITE Fat is familiar to us as a substance RELATED TOPICS
Fats are an energy-rich See also
component of the human we eat in food and store in our body. Both METABOLISM
diet, with important have the same chemical structure known page 38
structural and functional as triaclyglycerol (TAG), which, when over-
roles in the body that make consumed in food, accumulates as body fat DIETARY FATS &
them essential for life. and increases body weight. The average 70-kg HEART DISEASE
(155-lb) man has about 15 kg (33 lb) of body page 98
3-MINUTE SNACK fat, which is equivalent to 140,000 calories or
Dietary fats are less filling 40 days of stored energy, but only 0.3 kg (10 oz) 3-SECOND BIOGRAPHIES
and provide more than of stored carbohydrate (900 calories). The WILLIAM PROUT
twice the energy per gram physical and chemical properties of fats (TAG) 1785–1850
than carbohydrates and in food are determined by differences in their English physician and chemist
proteins, properties that component fatty acids (FAs), which differ in size who was one of the first to
increase its potential to and number of carbon double bonds. Saturated recognize the importance of
increase body weight. fats are mainly derived from animal sources fat as a nutrient in our diet.
While most saturated and are solid at room temperature due to
fats come from animal a lack of double bonds (such as butter), GEORGE BURR
products, one notable while monounsaturated fats have one, and 1896–1990
exception is coconut oil, polyunsaturated fats have two or more double American professor who,
which is a highly saturated, bonds, which turn these fats into liquid oils. along with his wife, Mildred,
hard vegetable fat. These oils can be extracted from plant seeds, discovered the first dietary
including flax, olive and sunflower. The human FA that was essential for life,
22 g Nutrients: Life’s Essentials body can make all but two FAs, namely linoleic linoleic acid.
acid and alpha-linolenic acid, so these fats must
be acquired in our diet and are called ‘essential KONRAD BLOCK
fatty acids’. Fatty acids are used as building 1912–2000
blocks for cell membranes in the body and to Discovered, with Feodor Lynen,
make hormone-like compounds (eicosanoids) the mechanism and regulation
that have metabolic effects essential for life. of cholesterol and FA
metabolism.

30-SECOND TEXT
Bruce A Griffin

Coconut oil is high in
saturated fat (85%),
while butter is 50% and
olive oil is 10%.



MINERALS

the 30-second digest

3-SECOND BITE Minerals are inorganic substances RELATED TOPICS
Common food sources for See also
minerals are beans, peas, that are not made by living things. Found FRUIT & VEGETABLES
dairy, eggs, cereals, fruit, in both soil and rocks, they are absorbed by page 54
meat, poultry, vegetables, plants that are then eaten. Minerals are SALT & BLOOD PRESSURE
whole grains and seafood. largely classified as ‘major’ minerals or ‘trace’ page 104
minerals. Major minerals are those that the
3-MINUTE SNACK body requires in amounts of at least 100 mg per 3-SECOND BIOGRAPHY
Iron deficiency anaemia day, and include sodium, potassium, calcium, HUMPHRY DAVY
is the most common magnesium, sulphur, phosphorus and chloride. 1778–1829
mineral disorder in the Trace minerals are needed in amounts of less Cornish chemist and
world. It is estimated that than 100 mg per day, and some, such as iron, inventor who was the first to
over 30% of the world’s fluoride, zinc and manganese, have established successfully isolate calcium in
population are considered recommended daily allowances (RDAs) or 1808, by electrolysing lime in
anaemic, including 40% Adequate Intake (AI) limits to ensure adequacy. mercury oxide.
of pre-school children A third classification, known as ‘ultra-trace’
in developing countries. minerals, require less than 1 mg per day, and 30-SECOND TEXT
Major health consequences include chromium, copper, iodine, molybdenum Jill Snyder
include impaired physical and selenium. Minerals play a role in maintaining
and cognitive development, a healthy immune system, bone and teeth Minerals can compete
increased risk of morbidity health, muscle contraction, fluid balance with each another in
in children and reduced and overall growth. A healthy diet of fruits, the absorption process,
productivity in adults. vegetables, whole grains and lean meats is which takes place in the
Iron-rich foods, fortification one way to ensure adequate intake of minerals; small intestine.
and supplementation help supplementation is another way. While
to relieve symptoms. deficiencies may present detrimental health
conditions, it is important to be aware of intake
24 g Nutrients: Life’s Essentials amounts when supplementing, to avoid toxicity
symptoms such as nausea and vomiting, which
may occur with overconsumption.



FAT-SOLUBLE
VITAMINS

the 30-second digest

3-SECOND BITE Vitamins A, D, E and K comprise RELATED TOPICS
Fat-soluble vitamins are See also
essential to life, but too a small group of fat-soluble vitamins of WATER-SOLUBLE VITAMINS
little or too much in our disparate chemical composition which are page 28
diet may have profound essential for good health. Various processes are
adverse health effects. dependent on an adequate availability of these MALNUTRITION
vitamins, including vision (vitamin A), growth page 88
3-MINUTE SNACK and tissue differentiation (vitamins A and D),
High-dose supplements bone and muscle function (vitamin D), immune VITAMIN D & CALCIUM
of some fat-soluble function (vitamin A), protection against page 126
vitamins can have severe free radicals (vitamin E) and blood clotting
adverse effects. High-dose (vitamin K). Although fat-soluble vitamins can 3-SECOND BIOGRAPHIES
supplements of vitamin D be stored in the body for use in times of dietary FREDERICK GOWLAND
can actually increase scarcity, deficiencies do occur, with profound HOPKINS
fracture risk and may cause consequences. In some regions of the world, 1861–1947
damage to the heart and young children are at risk of becoming blind British biochemist who
kidneys. Vitamin A is toxic because of inadequate vitamin A. Vitamin D demonstrated that
at high doses, causing deficiency, which is common worldwide, may components in milk
serious birth defects and cause bowed legs and pelvic deformities of were essential for normal
possibly fractures. In rickets in children and muscle weakness and growth in rats, which paved
smokers, too much bone pain of osteomalacia in adults. Foods the way to characterizing
beta-carotene (a form of animal origin tend to be good sources of individual vitamins.
of vitamin A) may even fat-soluble vitamins, but red, yellow and
increase the risk of death orange vegetables are an excellent source of HENRIK DAM
from lung cancer. carotenoids (a form of vitamin A), and vitamins E 1895–1976
and K are found in nuts and seeds. Vitamin D is Danish scientist who
26 g Nutrients: Life’s Essentials unusual as humans can synthesize it through discovered a dietary factor
sunlight on skin, which is important because that promoted blood clotting.
only a few foods are rich in vitamin D. This factor was vitamin K.

30-SECOND TEXT
Hilary Powers

Fat-soluble vitamins
are usually absorbed
in fat globules that
travel through the
lymphatic system.



WATER-SOLUBLE
VITAMINS

the 30-second digest

3-SECOND BITE Water-soluble vitamins perform RELATED TOPICS
Water-soluble vitamins See also
comprise a disparate group a wide range of important functions, including FAT-SOLUBLE VITAMINS
of compounds needed the extraction of energy from food, cell page 26
in small amounts in the signalling, synthesis of DNA and conduction METABOLISM
human diet, to carry out of nerve impulses. Water-soluble vitamins page 38
a wide range of essential comprise nine compounds – vitamins B1, B2, B6, MALNUTRITION
functions in the body. B12, C, niacin, folate, biotin and pantothenic acid page 88
– distinguished by their chemistry and function.
3-MINUTE SNACK They are required regularly in small amounts in 3-SECOND BIOGRAPHY
Claims that high-dose the human diet as they are not stored in the LUCY WILLS
supplements of water- body; excess intake is removed by the kidneys. 1888–1964
soluble vitamins confer Symptoms of deficiency may occur if a diet lacks English medical scientist who
special health benefits, any one of these vitamins. For example, a diet demonstrated that a factor in
or help us to live longer, lacking in vitamin C can lead to the development yeast extract cured pernicious
are generally not of scurvy, characterized by impaired wound anaemia of pregnancy. This
well-founded. Although healing, joint pain, tiredness and shortness of heralded the discovery of the
people with poor diets or breath; a diet lacking in vitamin B12 may lead to vitamin folate.
higher requirements may anaemia and degeneration of the spinal cord. It
need vitamin supplements has proved difficult to know exactly how much 30-SECOND TEXT
to prevent symptoms of of each vitamin is required daily to stay healthy. Hilary Powers
deficiency, supplement use Early experiments (that would be considered
is most common amongst unethical today), systematically deprived human A regular supply of
healthy people consuming volunteers of vitamin C to determine how much each water-soluble
a varied and nutritious diet. of this vitamin reversed symptoms of scurvy. vitamin is needed to
Indeed, very high-dose Such studies formed the basis of dietary avoid developing
vitamin supplement use reference values for water-soluble vitamins. deficiency disease.
may have adverse health A varied diet that includes fruit and vegetables,
effects, including a cereals, meat, fish and dairy products is likely
possible increase in to satisfy a person’s requirements.
cancer risk.

28 g Nutrients: Life’s Essentials



20 June 1861 1894 1912
Born in Eastbourne, UK Graduates in Medicine Coins the word ‘vitamin’
from Guy’s Hospital, after conducting a series
1878 London, and achieves of animal feeding
Graduates from school his doctoral degree experiments
in Enfield
1898 1914
1883 Marries Jessie Anne Becomes Chair of
Works at the Home Stevens, with whom Biochemistry at
Office as an assistant to he goes on to have Cambridge University,
Sir Thomas Stevenson two daughters the first person in
the country to hold
1907 that position
With Sir Walter Morley,
discovers the role of 1929
lactic acid in muscle Awarded the Nobel
contractions Prize in Physiology for
Medicine with Christiaan
Eijkman

16 May 1947
Dies in Cambridge and is
buried at the Parish of
the Ascension Burial
Ground

30 g Nutrients: Life’s Essentials

SIR FREDERICK GOWLAND HOPKINS

Fans of vitamins can thank Sir in the work that made his name. Sir Frederick’s
first success was to isolate the amino acid,
Frederick Hopkins for their early discovery. tryptophan, from protein and prove that certain
His vital research over the years shone a light amino acids could not be manufactured by the
on the ‘accessory food factors’, later named body. This led to the concept of ‘essential’
vitamins, which had an enormous impact on amino acids. Further research on laboratory
growth and function in living things, despite animals revealed that the prevalent view of a
being present in tiny amounts in the diet. balanced diet – one that contained sufficient
proteins, fats, carbohydrates, minerals and
Sir Frederick was born in Eastbourne in 1861 water – was lacking something vital. His papers
where he was raised by his mother and uncle; in 1906 and 1912 are acknowledged as the
his bookseller father having died when Sir first to develop the theory on the importance
Frederick was a baby. Ten years later, the family of vitamins.
moved to Enfield in North London, where he
excelled in science, particularly chemistry. Subsequently, after building on research by
Christiaan Eijkman, Sir Frederick discovered that
The first big break came in 1883, when thiamin in unprocessed rice could reverse the
Sir Frederick was offered a post at the Home deficiency disease beriberi. For this work, he
Office to work on poisons alongside Sir Thomas and Eijkman were awarded the 1929 Nobel
Stevenson. This led him to complete a BSc in Prize. Further research delved into the
chemistry followed by a medical degree at biochemistry of cells and enzymes, adding
Guy’s Hospital, London. After graduating, he many useful findings to human knowledge.
continued at Guy’s to teach physiology and Honours rapidly followed: the Royal Medal
toxicology, during which time he developed of the Royal Society of London in 1918; a
research into what would become the new knighthood in 1925; and the Order of Merit in
discipline of biochemistry. Early experiments 1935. Until his death, Sir Frederick continued to
revealed the workings of muscle before influence his peers and oversaw the flourishing
Sir Frederick’s attention switched to nutrition, of the two disciplines that he had nurtured
another under-developed topic. during his lifetime.

A move to Cambridge University in 1898
began a period of intense research, culminating

Carrie Ruxton

Sir Frederick Gowland Hopkins g 31



g

NUTRIENTS: CONSUMPTION & METABOLISM

NUTRIENTS: CONSUMPTION fatty acids The building blocks of fat in the
& METABOLISM body and in food. During digestion, the body
GLOSSARY breaks down fats into fatty acids, which can
then be absorbed into the blood. Essential
amines Derivatives of ammonia; released fatty acids (EFAs) must be ingested because
by the breakdown of amino acids. Many the body requires them for good health but
neurotransmitters are amines, including cannot synthesize them. Those not essential
dopamine, serotonin and histamine. Can are non-essential fatty acids.
be found in cheese, wine and chocolate,
for example. Human Genome Project International
research collaboration, from 1990 to 2003,
APOE gene Provides instructions for to map and understand the genes of
making a protein called apolipoprotein E. human beings.
APOE genotyping is sometimes used
to help in the diagnosis of late-onset lipids Another word for ‘fats’. Contain
Alzheimer disease. carbon, hydrogen and oxygen. Along with
carbohydrates and proteins, lipids are the
dextrin Common food additive, used main constituents of cells and are easily
as a thickening and preservative agent. stored in the body and used as a source
Produced by heating any starch in the of fuel.
presence of either water or a dilute
hydrochloric acid. Not all forms are maltose Also known as malt sugar. Made
digestible; indigestible dextrin is out of two glucose molecules bound together,
sometimes used in fibre supplements. it’s created in seeds and other parts of plants.
Cereals, certain fruits and sweet potatoes
enzymes Protein molecules in cells which contain high amounts.
work as catalysts, speeding up chemical
reactions in the body. Essential to life.

epidemiology The study of how often
diseases occur in different populations
and why.

34 g Nutrients: Consumption
& Metabolism

metabolites Products of metabolism; obesity Significantly overweight, with excess
substances essential to the metabolism body fat; commonly measured using body
of a particular organism or to a particular mass index (BMI). Generally caused when
metabolic process. more calories are consumed than burned. The
excess energy is stored by the body as fat. Can
microbiome Gut microbiome is a vast lead to diabetes, heart disease, cancer, stroke
ecosystem of organisms such as bacteria, and depression.
yeasts, fungi, viruses and protozoans that
live in our digestive pipes. Many of these polymorphisms Discontinuous genetic
organisms are vital – breaking down food variation of a gene that may result in different
and toxins, making vitamins and training characteristics or disease risk among the
our immune systems. Currently subject to members of a single species.
significant research.
polyphenols Abundant substances found
nucleic acids Essential to all known in fruits, vegetables and nuts; evidence for
forms of life, nucleic acids are the main their role in the prevention of degenerative
information-carrying molecules of a cell diseases such as cancer and cardiovascular
and determine the inherited characteristics diseases is emerging.
of every living thing. The two main
classes deoxyribonucleic acid (DNA) and prebiotic Substrate that beneficially affects
ribonucleic acid (RNA). the host by targeting indigenous gut bacteria
thought to be positive. Currently, main
nutrigenetics The science of how prebiotic targets are bifidobacteria and
nutritional components in our diet interact lactobacilli.
with variations in our genes.

Glossary g 35

DIGESTION &
ABSORPTION

the 30-second digest

3-SECOND BITE The oral cavity, or mouth, is RELATED TOPICS
The gastrointestinal See also
tract (GIT) is comprised where food is initially broken up. Salivary METABOLISM
of anatomically distinct enzymes, such as amylases and microbiota, aid page 38
areas. The digestive system this process by breaking down some starches
starts in the oral cavity, into maltose and dextrin, and thereby starting GUT MICROBIOME
progressing through the digestion process. In the stomach, a very page 40
the oesophagus to the low pH further degrades foods, and microbial
stomach and small and populations are maintained at relatively low 3-SECOND BIOGRAPHIES
large intestines. levels. Gastric juice in the stomach starts protein WILLIAM BEAUMONT
digestion. The small intestine is a very narrow 1785–1853
3-MINUTE SNACK tube with a large surface area and is the major US Army surgeon who became
Bacteria in the human site of absorption in humans – in fact, 95% of known as the ‘Father of Gastric
gastrointestinal tract, absorption of nutrients occurs here. Pancreatic Physiology’, constructing over
also called ‘gut flora’ or enzymes and bile aid the digestive process and 200 experiments to provide
‘microbiome’, help with microbial numbers begin to rise. Finally, the new information about gastric
digestion. The total transit time of the large intestine is very slow, physiology and the digestive
number of microorganisms with around 200 g of dietary contents entering process in human beings.
present is about 1014, per day in an adult. The dietary contents are a
with the overall mixture of undigested carbohydrates, proteins, CLAUDE BERNARD
microbiome gene pool vitamins and lipids. These help to fortify an 1813–78
being approximately 100 intensively colonized microbiota, which French physiologist who
times greater than the contributes to digestion by metabolizing verified that the small
human genome – by far these substrates into organic acids, gases and intestine was the major
the majority being colonic. nitrogenous compounds like ammonia, amines site of digestion and that
and phenols. Each of these may exert varying pancreatic secretions were
influences upon health. important digestive agents.

30-SECOND TEXT
Katherine Stephens
& Glenn Gibson

36 g Nutrients: Consumption Starting in the mouth,
& Metabolism our food goes through
a lengthy process to be
digested and absorbed.



METABOLISM

the 30-second digest

3-SECOND BITE Metabolism can be defined as RELATED TOPICS
A popular misconception See also
is that humans become the chemical processes by which organisms ENERGY
obese because they have convert food into energy to maintain life, page 14
slow metabolism, but growth and to reproduce. These processes
obese humans have a occur inside and outside of cells in the body CARBOHYDRATES
higher metabolic rate and can be ‘destructive’ (catabolic) processes, page 18
than non-obese humans. which release energy by breaking down large
molecules into their constituent parts (dietary FAT
3-MINUTE SNACK fats, carbohydrates and protein) to provide page 22
Eating less food energy the fuel for ‘constructive’ (anabolic) processes,
and physical activity have which involve building large complex molecules 3-SECOND BIOGRAPHIES
marked and immediate for structural and functional roles in living HANS KREBS
effects on metabolism, organisms (proteins, fats and nucleic acids). 1900–81
which, if sustained, will These processes occur in a series of energy- Professor of Biochemistry
result in reduced body dependent steps, whereby one molecule at Oxford who shared a
weight over time. However, such as glucose is broken down into smaller Nobel Prize for his part in
there is no evidence that molecules to release energy, or, conversely, the discovery of a key
specific foods or nutrients molecules are built-up to make larger molecules. metabolic pathway that
can accelerate or boost These series of transformative steps are called explains how energy is
metabolism to promote ‘metabolic pathways’ and are regulated by derived from carbohydrate,
weight loss. On the enzymes (proteins that act as chemical catalysts) fats and proteins.
contrary, there is evidence that promote reactions to convert substrates
for the existence of into products, which would not happen KONRAD BLOCH
differences in metabolism spontaneously. The activity of enzymes 1912–2000
between groups of can be controlled in many different ways to Professor of Biochemistry at
individuals, known as regulate metabolism (rate or flux of molecule Harvard who won a Nobel Prize
‘metabotypes’, to which transformations through the pathway). The rate for his part in the discovery of
dietary recommendations of metabolism can be estimated by measuring the mechanism and regulation
can be specifically tailored the rate at which energy is used by an organism. of cholesterol and fatty acid
to improve benefits biosynthesis.
to health.
30-SECOND TEXT
38 g Nutrients: Consumption Bruce A Griffin
& Metabolism
The ‘resting metabolic
rate’ measures the
energy required to
maintain the body.

Acetyl-CoA

citrate
synthase

Oxaloacetate Citrate
malate aconitase
dehydrogenase

Malate cis-
Aconitate

fumarase aconitase

Fumarate Isocitrate
Isocitrate
succinate dehydrogenase
dehydrogenase a-ketoglutarate
dehydrogenase
succinyl-CoA complex
synthetase
a-Ketoglutarate
Succinate

Succinyl-CoA

GUT MICROBIOME

the 30-second digest

3-SECOND BITE The gut microbiome is a vast RELATED TOPICS
Diet provides the main See also
growth substrates for gut ecosystem of organisms such as bacteria, PROTEIN
microbiota, some of which yeasts, fungi and viruses that live in our page 16
are positive for health; digestive pipes. Many of these organisms are DIGESTION & ABSORPTION
others are pathogenic, and vital – breaking down food and toxins, making page 36
the remainder are neutral. vitamins and training our immune systems. Gut PROBIOTICS & PREBIOTICS
transit time and pH maintain gut microbiota page 128
3-MINUTE SNACK populations in the stomach and small intestine
The human intestinal tract at lower levels than in the large intestine, where 3-SECOND BIOGRAPHY
is an intensively colonized the vast majority of microbiota reside. Metabolic JOHN CRYAN
area containing bacteria capacity of the microbiota is vast, with many Neuroscientist at the
that are health-positive different end products being formed, including University College of Cork,
and benign, as well as short-chain fatty acids (SCFA). These are Ireland, who has investigated
pathogenic (causing thought to exert energy generation, satiety how the gut microbiome
disease). In fact, there are and colonocyte regulation. Fermentable affects the mammalian brain
far more bacterial cells in carbohydrates like starch and fibres are the main – with far-reaching public
the human body than there substrates for SCFA generation. On the contrary, health implications.
are mammalian ones. We protein and lipids can be metabolized by the
are given our gut bugs microbiota, but these produce toxic compounds 30-SECOND TEXT
during birth – the first, and such as ammonia and certain amines. Through Glenn Gibson
one of the most important, the formation of metabolites, microbiota end
presents of our life. products can onset intolerance symptoms. In terms of effect on
They then go on to play The indigenous microbiome can influence the health, our gut bugs
a major role in digestion immune response both positively and negatively. can be broadly
and health. More positive components of gut microbiota categorized into the
can be fortified: a prebiotic (such as good, the bad and
40 g Nutrients: Consumption bifidobacteria and lactobacilli) is a substrate the indifferent.
& Metabolism that beneficially affects the host by targeting
indigenous components thought to be positive.



NUTRIENT-GENE
INTERACTIONS

the 30-second digest

3-SECOND BITE Nutrigenetics is the science of RELATED TOPICS
Nutrient-gene interactions See also
have a significant impact how nutritional components in our diet interact METABOLISM
upon a person’s likelihood with variations in our genes. People respond in page 38
of developing diseases different ways to eating certain kinds of foods, OVERWEIGHT & OBESITY
such as cancer and and this is because we all possess versions and page 86
cardiovascular disease combinations of genes. Sometimes copies of DIETARY FATS &
in later life. genes don’t function or are damaged, which HEART DISEASE
can lead to obesity, metabolic diseases, or even page 98
3-MINUTE SNACK cancer. Versions of genes (or polymorphisms)
Nutrigenomics aims involved with regulating our body weight, for 3-SECOND BIOGRAPHY
to understand how example, can lead to some people gaining JOSÉ M ORDOVÁS
nutrients ‘signal’ and weight or becoming obese. Research has shown 1956–
interact with genetic that individuals with a lower body mass index A leading professor in the
variation. Differences tend to eat more legumes, fruit and fish; and field of nutrient-gene
in genes, known as it is not so much how many calories a person interactions who has made
‘polymorphisms’, can have consumes, but rather where those calories are an outstanding contribution
significant impacts on a coming from. Vitamins and minerals also play a to our understanding of the
person’s health. These key role in regulating our body’s development links between genetic variation
‘genotypes’ give rise to a and growth. Having enough B vitamins and folic and dietary response.
person’s ‘phenotype’, and acid within the diet can determine aspects of
dictate how nutrients are our overall health, as well as affect our risks of 30-SECOND TEXT
metabolized and excreted developing metabolic diseases. Consumption Luke Bell
on a molecular level. Some of certain foods can, however, decrease our risk
people possess versions of developing some diseases and improve our Understanding how
of genes that allow their long-term health. Consuming polyphenols our genes interact with
cells to metabolize very (found in fruits, vegetables and nuts) alters the nutrients could prevent
efficiently; in others expression of genes related to blood pressure, some terminal diseases.
these genes might not improving cardiovascular function, for instance.
function at all.

42 g Nutrients: Consumption
& Metabolism



21 October 1906 1940 1993
Born in Wallington, UK First edition of The Made a Companion of
Chemical Composition Honour (CH), an honour
1928 of Foods published restricted to only 65
Receives Bachelor of Britons at any one time.
Science in Chemistry from 1946 Publication of biography,
Imperial College, London An Experimental Study of McCance and
Rationing is published, Widdowson: a Scientific
1931 although the results had Partnership of 60 years
Receives Doctorate from been made available to (Ed: Margaret Ashwell).
University of London, the British Government
having introduced during WWII 14 June 2000
new methodology Dies in Cambridge, UK
for measuring the 1976
carbohydrate in apples Elected as a Fellow of the
Royal Society

1933 1977–80
Enrols for a Dietetics Elected President of the
diploma course at Nutrition Society
King’s College, London.
Historic meeting with 1979
Robert McCance, her Made a Commander of
lifelong scientific partner, the British Empire (CBE)
at King’s College
Hospital.

1938
Widdowson and McCance
move to the Department
of Experimental
Medicine, Cambridge

44 g Nutrients: Consumption
& Metabolism

ELSIE WIDDOWSON

Although best known for her themselves with solutions to judge the
absorption and excretion of minerals in the
pioneering work on the first British food tables body. The photo of Elsie’s arm jammed full of
with her scientific partner for more than 60 syringes never fails to wow today’s students.
years, Robert McCance, Elsie Widdowson’s
influence on nutrition went much further Elsie considered the most important
than the chemical composition of foods. She unanswered question in nutrition to be the
made significant scientific discoveries in the influence of genetics on the way that the body
diverse worlds of mineral metabolism, body treats the nutrients delivered to it. She based
composition, the physiology of the newborn her belief on her research of the individual diets
and in normal and retarded growth, to name of children in the 1930s and 40s, which had
just a few. shown their vast range of energy and nutrient
requirements: ‘Similar individuals may differ
In the citation for her Honorary Doctorate, enormously and unpredictably in their food
she was introduced as the woman who won habits.’ These observations have paved the way
World War II on account of her research for the to the modern study of nutrigenetics, now
British food rations. ‘You can, if you have to, defined as the science of the effect of genetic
live on a very simple diet’, she said. She worked variation on dietary response.
out that bread, cabbage and potatoes
contained all the nutrients for healthy survival Promoting the acceptance and
in the event that Britain could not import food. encouragement of women in science was Elsie’s
For three months in 1939–40, Widdowson, passion. On her death, the Imperial College
McCance and a number of their companions Elsie Widdowson Fellowship Award was set
ate nothing else. To demonstrate their fitness up to allow academic staff to concentrate fully
following this bleak regime, Elsie, McCance and on their research work upon returning from
two others completed a rigorous course of maternity, adoption, surrogacy and/or shared
cycling and mountain climbing in the English parental leave.
Lake District. Just like the secret codebreakers
of wartime Britain, Elsie was driven by Britain’s Elsie always retained her humility, her
desperate necessity to survive in wartime. intuition and her sense of excitement for
discovery and debate. Her greatest satisfaction
Self-experimentation featured highly in Elsie’s was discovering how something she had said,
research. Widdowson and McCance even came written or done had helped someone else in
close to death once when they injected their career.

Margaret Ashwell

Elsie Widdowson g 45

PERSONALIZED
VERSUS PUBLIC
HEALTH ADVICE

the 30-second digest

3-SECOND BITE Poor diet choices and lack of RELATED TOPICS
Personalized nutrition, See also
tailored to an individual’s physical activity are some of the key causes DIETARY ASSESSMENT
diet intake, physical of obesity, heart disease, diabetes and some page 48
characteristics and genetic cancers. Over the years, public health strategies CHANGING EATING HABITS
makeup has the potential have attempted to improve diet through page 92
to revolutionize the campaigns, which are typically delivered on
delivery of diet advice. a population basis, using a ‘one size fits all’ 3-SECOND BIOGRAPHY
approach. Guidelines may differ according to JAMES WATSON
3-MINUTE SNACK gender, age, weight or specific conditions such 1928–
A key challenge in as pregnancy, and are unlikely to suit everybody. American molecular biologist
improving public health In contrast, personalized nutrition seeks to tailor and geneticist who
is motivating people dietary information according to individuals’ co-discovered the structure
to change their dietary characteristics, including diet intake and physical of DNA in 1953 alongside
behaviour. It is therefore health. The completion of the Human Genome Francis Crick and Rosalind
vital that nutrition advice Project in 2003 made it possible to tailor advice Franklin, and helped establish
is personally relevant and based on genetic makeup. For example, research the US arm of the Human
easy to follow. In the has shown that people with specific variants of Genome Project.
future, researchers aim the APOE gene respond better to a diet low in
to harness technological saturated fat. Motivating individuals to change 30-SECOND TEXT
advances, by combining their dietary behaviour is arguably one of the Rosalind Fallaize
complex personal data with greatest challenges in nutrition interventions,
smartphone applications and evidence suggests that an individualized Personalized diet plans
and wearable technology, approach – through a registered nutritionist/ anchored in genetics
to provide effective dietitian – helps people to follow a healthy could be the future
personalized nutrition diet more than ‘one size fits all’ public health for fighting health
on a population-level. guidance. However, public health guidance problems associated
remains a vital means of raising awareness of with poor nutrition.
46 g Nutrients: Consumption important health issues in the population.
& Metabolism



DIETARY
ASSESSMENT

the 30-second digest

3-SECOND BITE Scientists, healthcare professionals RELATED TOPICS
Dietary assessment forms See also
a vital part of nutritional and, increasingly, members of the public are PROFILE: ELSIE WIDDOWSON
science, and researchers seeking new and innovative ways of assessing page 44
are constantly exploring dietary intake. Accurate dietary assessment is
new and innovative ways vital, and forms an integral part of studies that PERSONALIZED VERSUS
of assessing energy and focus on exploring the relationship between diet PUBLIC HEALTH ADVICE
nutrient intake. and health. Traditional methods of assessment page 46
include: food frequency questionnaires and diet CHANGING EATING HABITS
3-MINUTE SNACK recalls, whereby individuals are required to page 92
Technological advances remember the foods they have eaten over the
have enabled the past 24 hours to one year; and food diaries, 3-SECOND BIOGRAPHY
development of mobile whereby individuals are asked to record what ELSIE WIDDOWSON
dietary assessment they eat in ‘real time’. These traditional methods 1906–2000
instruments, which are are often burdensome on both the individual British dietitian who studied
easily incorporated into and the researcher. Furthermore, individuals nutritional deficiencies and
the user’s lifestyle. may under-report their food intake or change helped to revolutionize the
Additionally, biological their dietary behaviour, because they are aware way in which dietary intake
markers are being of being assessed. Several web-based tools have could be explored relative to
developed to assess been developed to improve the accuracy of disease risk.
nutritional status and traditional assessment methods. In parallel,
recent dietary intake. scientists are looking towards the use of 30-SECOND TEXT
While biological markers biological markers in hair, urine, blood and Rosalind Fallaize &
are expensive and do not faeces to assess dietary exposure. Commercial Oonagh Markey
reflect multiple dimensions smartphone applications can help consumers to
of dietary intake, they have track their own dietary intake; however, further Diet records provide
the capacity to validate research is needed to assess the accuracy of insight into food
and improve the accuracy these applications and their effectiveness for habits and are used by
of self-reported dietary weight management. dietitians/nutritionists
assessment tools. to help individuals
improve dietary intake.
48 g Nutrients: Consumption
& Metabolism