health - nutrition

gl

nutrients

organic and inorganic substances and are found in food that are required by the body for the growth and maintenance of body systems

carbohydrates

macronutrient, 55% of all energy comes from here, eating 1g provides 16kJ of energy, maintenance of body temp, waste elimination, cereal, rice, pasta

simple carbohydrates

monosaccarides (fruits, honey, milk)

complex carbohydrates

polysaccharides (including fibre) (e.g: wholegrain cereals, veggies)

fibre

a type of complex carb, required in large quantities, eat 25g of this daily

insoluble fibre

takes longer to digest, satisfies hunger

soluble fibres

binds with bad cholesterol, cannot be absorbed by the body

function of insoluble fibre

absorbs water in the large intestine, which softens faeces

function of soluble fibre

reduces cholesterol levels, can regulate blood glucose levels by delaying glucose absorption

food sources for insoluble fibre

nuts, seeds, whole grain foods, skins of fruits & veggies

food source of soluble fibre

fruit, veggies, lentils, oat, bran

protein

a macronutrient, required in large quantities, made up of amino acids

essential amino acids

cannot be made by the body, must be consumed by body

non-essential amino acids

can be created by the body

function of protein

source of energy when carbs and fats are depleted, 1g of this provides the body with 17 kJ of energy, essential for growth and development, repairs and replaces body tissue, essential part of hormones and enzymes and antibodies

food sources of complete proteins

meat, fish, eggs, cheese, milk from animal sources

food sources of incomplete proteins

wholegrain cereals, nuts, legumes, soy beans

fats

macronutrients, required in large quantities

fat functions

30% of energy should come from this, 1g of this provides the body with 37lJ of energy, required for development and maintenance of cell membranes, allows the transport of nutrients gases and waste into and out of cells, carry ___ soluble vitamins A, D, E and K around the body

saturated fat food sources

fatty meats, full fat dairy products, butter, deep fried foods, commercially baked biscuits and pastries

trans fat

commercial pies, cake, biscuits, margarines, shortening (fats that remain solid at room temperature)

“bad“ fats

saturates and trans fats

healthier fats

monounsaturated fats and polyunsaturated fats (omega 3 and omega 6)

food sources of monounsaturated fats

olive oil, cashew, peanuts, hazelnuts, avocados

polyunsaturated foods

mackerel, trout, sardines, tuna, salmon, canola oils

functions of water

makes up 50-70% of body mass, key component of many cells, tissues, blood and the medium for metabolic reactions, assists in weight maintenance (reduces hunger)

calcium

is a micronutrient, a mineral and required in small quantities

functions of calcium

building of hard tissues such as teeth, bone and cartilage (important in youth since its highest increase in bone density), for nerve and muscle functioning

calcium food sources

dairy products, sardines, green leafy vegetables

sodium

a micronutrient, a mineral and required in small quanities

functions of sodium

plays a role in the regulation of fluids in the body, concentration gradient of water in the body, transmission of nerve impulses, muscle contraction

food sources of sodium

table salt, olives, fish, cheese, processed foods

iron

micronutrient, mineral and required in small quantities

function of iron

essential for blood (haemoglobin), formation of myoglobin (stores oxygen in muscle cells)

food sources of iron

red meat, eggs, nuts and seeds, leafy green vegetables

vitamin c

micronutrient, a vitamin, required in small quantities, cannot be made by human body

function of vitamin C

building collagen, promotes the aborption of iron (necessary for blood production)

food sources of vitamin c

kiwi, broccoli, oranges, strawberries

vitamin d

micronutrient, a vitamin, required in small quantities

functions of vitamin d

absorption of calcium from the intestine into the bloodstream

vitamin d sources

sunlight, fish, fortified milk

b group vitamins

micronutrient, vitamins, made up of many components, required in small quantities

function of b1, b2 and b3 function

metabolism & releasing energy from carbohydrates, cell respiration, circulation, ervous system functions, red blood cell formation

food sources of vitamin b1, b1 and b3

vegemite, wholegrain cereals and break, eggs fish, meats dark green leafy vegetables

function of vitamin b12

red blood cell formation, involved in s phase of interphase, nervous system maintenance, energy metabolism

vitamin b12 food sources

liver, meat, poultry, seafood, eggs, milk, Vegemite

FSANZ

food standards australia New Zealand

FSANZ labels must have

a nutrition information panel, use by date, country of origin, manufacturing details

NIPs (nutrient information panels)

provide information regarding the amount of energy and key nutrients in packaged foods, mandatory on most foods excluding herbs, spices, mineral water, tea and unpackaged foods, must be present if a health claim is made

standard serves

refers to the recommended amount of a particular foods that constitutes “one serve“ of the five food groups

food groups

vegetables, grains, fruit, protein food, dairy

serving size

chosen by the food manufacturers, generally not linked to any recommendations

portion size

refers to how much of a certain food an individual chooses to eat

recommended daily intake (RDI)

the levels of intake of essential nutrients on the basis of available scientific knowledge, adequate to meet the known nutritional needs of health people developed and monitored by the national health and medical research councils, derived from estimates of requirements for each age/gender category, incorporate factor to accommodate variations in absorption and metabolism, exceed the actual nutrient requirements

australian dietary guidelines

created and run by the australian government, provide advice relating to the types and amounts of foods and food groups that will help Australians to develop healthy dietary patterns reduce the rick of diet related conditions, are designed for the average healthy population

who should use the ADG

health professionals and not everyday people

guideline 1 of the adg

to achieve and maintain a health weight, be physically active and choose amounts of nutrias foods and drinks to meet your energy needs

guideline 2 of adg

enjoy a wide variety of nutritious foods from the five groups every day and drink plenty of water

guideline 3 of adg

limit intake of food containing saturated fats, added salts and added sugars and alcohol

guideline 4 of adg

encourage, support and promote breastfeeding

guideline 5 of adg

care for your food, prepare and store it safely

australian guide to healthy eating

a food selection guide, visual represents the proportion of the five food groups recommended for consumption each day, developed bu the department of health (australian government), a visual representation of the ADG

visuals aghe

shows a circle divided into 5 wedges each representing one of the five food groups, the size of each wedge reflects the proportion of each food groups that should be consumed on a daily basis, meant for everyday population

healthy eating pyramid

the foundation layers make up the largest portion of the pyramid

health star rating system

endorsed by the government in 2014, a labelling system which is quick and easy, comparing food items with other like food items, based on comparing energy and risk nutrients, voluntary system

risk nutrients

fats (lipids), carbohydrates and sodium

obesity

excess kJ in diet, glucose not used by the body is stores as adipose tissue

cardiovascular disease

increased cholesterol levels in the blood can lead to blockages in arteries, obesity can put extra pressure on the heart

diabetes

trans fat can interfere with cell membranes and contribute to high blood glucose levels, prolonged overconsumption of sugar can lead to high blood glucose/impaired glucose regulation

Aboriginal and Torres Strait Islander AGHE

a visual guide of the proportion of the food groups for consumption for a person of Aboriginal and Torres Strait Islander background, part of the australian government eat for health resources.