MODULE 4

Science of the
nutrition
 10
THE BALANCE
FOOD
1.1. Generality
The balanced diet is a diet that meets the needs of a
individual in order to keep them healthy. To balance the diet of a
One must know their nutritional needs and the foods. It will be necessary
aligning needs with the contributions of food. The balance
Food has a dual aspect: qualitative and quantitative.

1.2. Quantitative balance

This aspect involves assessing the quantity of food consumed as well as the
amount of nutrients consumed per day and per individual. It is about density
energy. A meal with a high energy density is a meal rich in
calories.

1.2.1. Nutrient distribution

According to ANSES, the quantitative balance is achieved when the AETQ (Energy Inputs
Total Daily) is evenly distributed among the three macronutrients
(proteins, lipids, and carbohydrates). We have already seen the different intakes.
Recommended daily nutrients (ANC = AETQ), here is a little summary with,
for example, the energy needs of women and men in reference in kJ:
 Reference woman Reference man
Elements ANC In kJ In gr In kJ In gr
Total energy input 9100kJ (2200kcal) 11400kJ (2700kcal)
10 to 20% of the AETQ 910 to 1820 54g to 108g 1140 to 2280 67g to 134g
PA/PV > or = 1 (the At least 26g of At least 34g of
half of proteins PA PA
Protein animals
Protein contribution of 50g 55g
security
0.8g/kg/day
35 to 40% of the AETQ 3185 to 3640 84g to 96g 3990 to 4560 105g to 120g
AGS <12% <1092 29g <1368 36g
not <8% for acid <720 20g <912 24g
nutmeg
palmitic and
lauric
AGMI: 15 to 20% 1365 to 1820 36g to 48g 1710 to 2280 45 to 60g
Lipids AGPI: 5% 455 12g 570 15g
Don't 4% in ω6 364 10g 456 12g
Don't 1% in ω3 91 2g 114 3g
EPA = 250mg
DHA = 250mg

Carbohydrates40 to 55% 3640 to 5000 214g to 294g 4560 to 6270 268g to 369g
No sugar < 10% 910 53g 1140 67g
Reminder (chapter 2 energy need):
The raw energy of food:
1g of protein releases 17 kJ or 4 kcal.
1g of carbohydrates releases 17 kJ or 4 kcal.

1g of lipids releases 38kJ or 9 kcal.

1 g of alcohol releases 28 kJ or 7 kcal.

Example of calculation from the table above for the reference woman (9100kJ of AETQ):
Protein 10 to 20% of the AETQ: 9100 x 10/100 = 910 kJ or 910 / 17 = 53.53 or 54g (since 17 kJ = 1g)
1.2.2. Energy distribution of meals
This distribution is made according to the presence or absence of a snack.

If collation then:
Breakfast should represent about 20% of the daily energy intake.

Lunch: 40% of the AETQ;

•The snack: 10% of the AETQ;
Dinner: 30% of the AETQ.

If no snacks:
Breakfast should represent about 25% of the daily energy intake.

•Lunch: 40% of the AETQ;

•Dinner: 35% of AETQ.
 1.3 Qualitative balance
To ensure a qualitative dietary balance, it is necessary to pay attention to diversifying and varying the intakes.
Diversifying means consuming daily foods chosen from different groups.
of foods. While varying means consuming different foods each day within a
same group.

Food groups according to the PNNS (National Nutrition Health Program):

Fruits and vegetables;

Starches;

Legumes;

•VPO = meats and cold cuts, seafood, eggs;

Milk and dairy products;

Added fats;

Sweet products or sugars and fats;

Water

Sweet drinks

Sel
Here are the recommendations based on the meals:

Roles of meals Composition

→ Important because it follows a night fast (about 10 hours) and precedes many - 1 drink (hot or cold allows for rehydration at the
activities carried out in the morning. continuation of the nightly fast)

Improves concentration. 1 cereal product (preferably with a medium glycemic index).

→ Do not force a person who is not hungry to eat absolutely in the morning (counterproductive - 1 dairy product (providing protein for satiety and
in an approach to listening to sensations of hunger and reduction of intake (calcium intake)
obese people) but ensure rehydration
Breakfast The composition includes 3 basic elements to which one or two can be added.
Optional:
optional elements.
-1 serving of fruit (source of energy and fiber)
Be careful with breakfasts that are too high in carbohydrates, especially sugary products, they
are responsible for glycemic spikes with reactive hypoglycemia => fatigue, 1 serving of VPO (protein for increased satiety)
lack of concentration, early hunger (the little snack at 11 a.m.).
Fats;

Sweet product or sugar for pleasure.

Contribution of energy for upcoming activities, 1 cereal product (long-term energy, satiety and intake)
in fibers);
For lunch, it is important to properly adjust the foods and portions, because it
conditions the potential snacking in the afternoon but if it is too substantial it can lead to - 1 serving of vegetables (water, fibers, vitamins, and minerals)
drowsiness.
1 serving of VPO can be included in every other meal and be
Lunch and Dinner Dinner is essential for the same reasons: to avoid snacking in the evening and not replaced by legumes (providing protein, iron,
not to disturb falling asleep or sleep. satiation) ;

1 source of fat;

1 dairy product;

1 serving of fruit;
It is optional except for children, elderly people, athletes, and women. Same components as breakfast.
speakers and must be structured.

Collation Helps avoid uncontrolled snacking.

It is often advised:
Provides additional intake for individuals with little appetite.
1 cereal product + 1 dairy product or 1 cereal product
+ 1 fruit or 1 fruit + 1 dairy product.
1.4. The PNNS (National Health Nutrition Plan) and
nutritional balance

1.4.1. History of the PNNS Whole grain and minimally refined cereal products (bread, pasta, rice, and other products)
Launched in 2001 by the Ministry of Health, the PNNS aims to improve whole grains that are not or are lightly refined): every day according to appetite
the health status of the French population through diet and activity
physique. 2. Dairy products (milk, yogurt, cheese...): 2 servings per day

It has been revised several times, in 2006 (PNNS 2), in 2011 (PNNS 3) and 3. Meats and poultry: limit red meat (maximum 500 g/week), poultry to
recently in 2019 (PNNS 4). to prioritize

The PNNS can be consulted on the website [Link]. 4. Fish and seafood: 2 times a week including one fatty fish (salmon,
mackerel, sardine...
These are therefore national dietary recommendations that
sont diffusées. Depuis 2016,l ’ANSES(Agence Nationale de sécurité 5. Charcuterie: to limit (150 g/week max), prefer white ham
sanitary of food, environment and work) has updated the
nutritional guidelines for adults based on scientific literature 6. Added fats: avoid excessive consumption, prefer the
available. The High Council for Public Health then specified these vegetable oils (rapeseed and walnut, rich in Omega 3) to animal fats
reference points then Public Health France formulated these reference points in the form of
messages (PNNS 4). 7. Sweet products: to limit (including sweet drinks and breakfast cereals)
sweet
8. Drink: unlimited water, limit sugary drinks and sweet-flavored drinks.
1.4 PNNS 4
[Link]: to limit
The PNNS goes from 8 to 12 nutritional benchmarks (excluding physical activity):

Fruits and vegetables: at least 5 a day

2. Unsalted nuts (almonds, walnuts, hazelnuts, pistachios): a small amount

handle per day

3. Legumes or dried vegetables (lentils, chickpeas, red/white beans...) :

at least 2 times a week
Evolution from PNNS 3 to PNNS 4

The Fruits & Vegetables - Meats, Fish & Eggs - Starches families have
split to highlight the products to prioritize or at Other news, the PNNS 4 advises to limit ultra-processed products too
opposite to limit: fatty, too sweet or too salty, to turn to organic (even if the effects
Health benefits are not yet clear), local and seasonal products.
Fruits & Vegetables: added a marker to this family, that of nuts The new recommendations have also integrated NutriScore by limiting the
without added salt for their fibers, vitamins, and minerals products classified as D or E.
Starches: distinction between whole grain and minimally refined cereal products, and
legumes providing proteins, fibers, and minerals The recommendations have been classified into 3 main categories: Increase, Go
towards and Reduce. The PNNS turned to less quantified messages. The
messages have been reformulated and clarified to be less prescriptive and anxiety-inducing:
Meats, Fish, Eggs becomes: for example, the transition from 'do not exceed' to 'limit' or from 'avoid excesses'
(difficult to quantify an excess) at a frequency "every day in small amounts"
Meats and poultry: red meat increases the risks of diseases ».
cardiovascular, while poultry should be favored as it is less fatty
The message about 5 servings of fruits and vegetables per day has been explained in 3
Fish and seafood: source of Omega 3 from fatty fish
vegetable servings and 2 servings of fruit. A serving can be illustrated by
Charcuterie: too rich in salt "a handful" what fits in the hand, for example: a medium-sized tomato.
average, a handful of cherry tomatoes, 1 handful of green beans, 1 apple, 2
apricots, 4-5 strawberries, 1 banana but also 1 bowl of homemade soup. Public Health
Dairy products (2 instead of 3): precautionary principle regarding risks France reminds that fruit juices (freshly squeezed or not) should be limited due to their
of prostate cancer in particular and the presence of contaminants. high in sugar and low in fiber compared to whole fruits.
Dried fruits are more concentrated in sugars and should be consumed.
Potatoes, refined cereal products, and eggs do not occasionally.
no longer the subject of a specific recommendation because there is no argument
science does not allow to establish a benchmark or a consumption limit The new guidelines emphasize whole products as they are more
particular. rich in fiber than refined ones. The only recommended drink is water. The
sodas and alcohols should be limited.
Environmental recommendations

Public Health France recommends the consumption of lentils, beans, or peas.

chickpeas... as a side dish to meat or as a substitute if they are combined
with a whole grain product. Legumes are rich in fiber and
contain plant proteins. Animal-derived products do indeed have a
greater environmental impact. SPF also advises the products.
local and seasonal.

We need to move!
Public Health France reminds that one should do at least 30 minutes of activity.
physical activity per day and also that it is important to reduce sitting time.
General messages
Enjoy eating: prioritize variety, take your time to eat and
to taste.
Prefer homemade when possible.
Pay attention to the quantities and portion sizes you consume.
Eating well also takes into account the environment by prioritizing
local producers' foods, seasonal foods, and if you can, the
organic food.

Below is a poster (source [Link]) as an example of the objectives of

PNNS. It is important to consult and stay informed on this site. Furthermore, you
you will find different materials to promote food balance and activity
physics.
 1.5 Conclusion

We have seen that a balanced diet must be varied and

suitable proportion.

Do not forget that food should remain a source of pleasure, it should not
so do not remove a food category, especially cured meats,
sweet products...but limit them!!

And finally, to maintain good health, it is important to associate with

a balanced diet a physical activity: the famous eat
move!!
 11
THE RATION
FOOD
1 Generalities

A food ration is a table that relates foods and their

quantities to consume in order to cover the RDA. We saw in the chapters
previously how to determine the ANC, you will see in the next ones
chapters titled 'knowledge of food' what each type brings
of food according to its group belonging in more detail. For the ration, we
let's use a simplified composition table as well as equivalences.

Once the ration has been calculated, we can propose balanced meals from
from this one.

To carry out this type of exercise, Excel is a very good tool for creating
tables with automatic calculations.

2. Elaboration of the food ration

2.2.1 Determine the ANC

Firstly, it is necessary to determine the recommended nutritional intakes.

(ANC).
Reminder

Evaluation of energy contributions:

Either we calculate the DEJ (formula for MB x NAP) which allows us to determine physical activity
of an individual;

Either we refer to the table provided by ANSES for a population (less precise).

Evaluation of the recommended nutritional contributions in proteins, lipids, and carbohydrates, in a way
qualitative but also quantitative cf ANSES ;

Specify and justify the recommended nutritional contributions in minerals, vitamins, water, and fiber;

Adapt this analysis and justification to the topic at hand (age, sex, physical activity…).

2.2.2 Convert energy (kJ) into nutrients

(in grams) and justify the nutrients

Once the needs (in kJ) are determined, we will convert them into grams using the table.
of macronutrient correspondence and create a cross product to convert from kJ to
gram

Reminder:

1g of protein releases 17 kJ or 4 kcal.

1g of carbohydrates releases 17 kJ or 4 kcal.

1g of lipids releases 38kJ or 9 kcal.

1 gram of alcohol releases 29 kJ or 7 kcal.
Here is an example of ration justification (in blue are elements to be adapted to the individual or the studied population).

PARAM
VALUE JUSTIFICATIONS
TO BE
Energy corresponding to the reference adult woman of about 35 years old, 1.65m, with
9100 kJ moderate physical activity
Energy
It is necessary to cover expenses related to basal metabolism, to the
AET
dietary thermogenesis and physical activity with a PAL of 1.6
10 to 20%
of the AET
so be it Structural and functional role
Proteins
Animal protein/plant protein ratio greater than 1 for a good intake in
10 essential amino acids necessary for growth and maintenance/development
54à7g of muscle mass
35 to 45%
of the AET
let it be Energetic and structural role
Good distribution of total fatty acids for a good intake of essential fatty acids:
AGS: 12% of total energy intake with a maximum of 8% for atherogenic effect (myristic acids,

Lipids 84 to 96g palmitic and lauric.

AGMI: 15-20% of the AET
AGPI: 5% of the AET: W6: 4% of the AET and W3 1% of the AET

EPA + DHA: 500mg

Avoid cardiovascular risks
 45 to 55
% of
AET
let it be Energy supplement of the ration
2
24 9
Carbohydrates
1 4g 2/3 of complex carbohydrates and 1/3 of simple carbohydrates
Sugar
ose
10% of
the AET
let it be5 Sucrose 10% max of the AET in sucrose to avoid problems
max4g of weight, dental caries. Keep pleasure foods
1mL/kc
to the
Water let it be Good hydration of the body and maintaining water balance
2.1
8L Do not bring 1.5 liters of water (the rest through food)
95
Calcium 0mg Mineralization of the skeleton and teeth
Ca/P >1 for good calcium absorption
16Mg Maintenance of red blood cell mass
Transport and storage of O2
Fer
Increased need in women due to losses during the
menstruations
30
Magnesium
0Mg Various physiological roles.
um
Roles in the immune system.
Vitamin C
11
0Mg Natural antioxidant, role in the immune system.
3
25à0g Decrease the reabsorption of cholesterol.
Fibers They reduce the peak of hyperglycemia.
Increases the feeling of fullness.
Promote intestinal transit.
2.2.3 Preparation of the ration and its distribution by meal

To prepare the ration, it is important:

To know the average portions of food types (Appendix 1)

To know the average composition of a food for 100ml or 100g (Appendix 2:

simplified composition of foods according to CIQUAL

For your information, the CIQUAL table is a tool that provides the nutritional values of foods.
(available for consultation and download at [Link]).

A ration should look like this (with the example of our reference woman at 9100kJ:

quantity Proteins (g) Lipids Carbohydrates Distribution

Food
In g or mL PA PV (g) (g) Petit déjeuner Déjeuner Collation Diner
Semi-skimmed milk 0,0 0,0 0.0
The quantities are taken from Appendix 1 portion.
Yogurt 125 6.3 7.8 7.5 125
medium cheese 40 8.0 10.0 40 average while the grams in nutrients are
VPO 12024.0 12.0 120 issues of annex 2 (average composition per 100g)
Pain 150 12.0 1.5 75.0 80 20 30 20 of food type). Just do some multiplications.
Raw cereal products 120 12.0 90.0 60 60 between the quantities of the ration (in blue) by the
Green vegetables 500 10.0 25.0 250 250
composition.
Fruits 300 36.0 150 150
Butter 15 12.5 15
Oil 45 45.0 25 20 The distribution allows for the allocation of quantities of the
Sugar 30 30.0 15 15 ration per meal. Here I have included a snack, which is
TOTAL in g or mg 72.3 88.8 263.5 optional for an adult. It is necessary to adapt to the
Total in kJ 9,081 1,228 3373 4,480 habits of the person you are doing it for
% of the AET found 100 14 37 49
this ration. Otherwise, it would be necessary to distribute the
Recommended quantities 54to107g 84to96g 294
% of the recommended AET 10to20% 35to45% 45to55%
snacking on other meals.
 Appendix 1
Average portions by food type
 Annex 2
Simplified food composition table based on CIQUAL for 100g or 100mL of food

Foods Energy in kJ Protein Lipids CarbohydrateCA Iron Vitamin C Magnesium Fibers

Semi-skimmed UHT milk 205 3.5 1.6 5 120 0,1 10

Yogurt 263 5 2 6 200 0.1
Cheeses (averages) 1176 20 22 600 0.5 28
VPO (averages) 686 18 10 20 2 21
Pain 1,071 8 55 20 1 27 3.5
Cereal products
cru or equivalent 1445
10 75 20 1 40 5
Green vegetables (average) 102 1 5 40 1 20 24 2
Fruits (average) 204 12 20 0.5 30 14 2,2
Butter 3154 83 15 0.2 2
Oil 3,800 100
White sugar 1,700 100
2.3. Place of alcohol in the diet

The recommendation regarding alcohol is 2 glasses per day and not every day.
a maximum of 10 glasses per week. It is recommended to have days without
consumption during the week. These recommendations concern adults, to
the exception of women who have a pregnancy project, who are pregnant or who are breastfeeding.
1 gram of alcohol = 29 kJ

The density of alcohol is 0.8g per 1ml

Let's take the example of a glass of wine at 12°C.

This means that for 100ml of wine there are 12ml of alcohol (also called ethanol)
Don't pour a glass of 150ml = 18ml of ethanol
So 18x0.8 (the density) = 14.4 grams of ethanol
14.4g X 29kJ = 417.6kJ.
We will need to incorporate these 418 kJ of alcohol into the ration and adjust between the lipids and the
carbohydrates to reach the AETQ.

2.4 Creation of a menu based on a food ration

When making the ration and then the distribution, it is important to keep in mind that it is for
Propose menus afterwards. It is necessary to refer to the rules of food balance.
Remember that you need 5 fruits and vegetables a day with a maximum of 2 fruits and that it is
it is advised to consume at least one raw vegetable (vegetables or fruits) per meal.
Here is my proposed menu for the reference woman's ration with some
variants to give you examples. Once again, it will be necessary to adapt to the
maximum on the person's habits (does she consume milk? in the morning
?...).

Breakfast
Collation
Tea or coffee
An apple
1 yogurt or white cheese
Two biscuits or a slice of bread with
1/3 of a baguette with butter and jam 2 squares of chocolate
or mueslis

Dinner
Lunch
Green Salad
Grated carrot
Pizza
Chicken Curry
Baked cinnamon bananas
Rice and broccoli

Yogurt
2.5 Conclusion

Preparing a ration may seem tedious, but it can be a great tool.

to highlight the adequate quantities of each type of food
to achieve a nutritional balance. It is important to be well aware
the eating habits of the person and to adapt them as much as possible
in order to get the person you are doing this for to adhere
ration.

In this chapter, we saw how to devise a food ration and

its distribution as well as how to compose a menu from it,
in the chapter on collective catering, you will see how to compose
larger scale menus.