Food Groups (12)

• Starchy core of cereal (endosperm)

• Germ

• Bran

What is wholegrain made from? (3)

• Macro: Crabohydrates

• Micro: Folate, Iron, Magnesium, B vitamins

• Fibre

• Antioxidants

• Phytoestrogens

What are the key nutrients in grains? (8)

• Taste

• Religion

• Misinformation

• Price

• Availability

• Allergies

• Intolerance

What are the barriers to achieving the recommended intake of grains? (7)

• Heart disease

• Type 2 diabetes

• Some cancers (stomach, colon)

• Excess weight gain

What are grains protective against? (4)

• Macro

  • Protein

  • Fats

  • Carbs and fibre

• Vitamins

  • B12 + other Bs

  • A

  • D

  • E

• Minerals

  • Iron

  • Calcium

  • Zinc

  • Iodine

What are the main nutrients in proteins? (11)

• Saturated fat and cholesterol

• Nitrites and charring linked to cancer

• Displacement of vegetables

• Greenhouse gas emissions

• Water resources

• Land degredation

What are the proposed disadvantages of meat? (6)

• Long chain omega 3 content:

  • EPA: eicosapentaenoic acid

  • DHA: docosahexaenoic acid

What are the benefits of fish? (3)

• High fibre

• Low GI

• High satiety

• Low energy density

• Phyto nutrients

What are the benefits of legumes? (5)

• Price

• Availability

• Cooking skills

• Prep time

• Storage

• taste

• Religion

• Diet choices

What are the barriers to meat? (8)

• Carbohydrates and fibre

• Protein

What are the dominant nutrients in vegetables? (2)

Carbohydrates

Vitamin C

Carotenes

Folate

What other nutrients do vegetables contain? (4)

75g

What is a serve of vegetables?

6

What is the recommended serve of vegetables per day in a adult male?

• Reduce chronic conditions

  • Heart disease

  • Some Cancers

• Maintenance of healthy weight

What are the benefits of fruits? (3)

150g

What is a standard serve of fruit?

2

What is the recommended daily serves of fruit for a male adult?

• Storage

• Prep time and skill

• Allergies

• Climate/weather

• Price

• taste

What are the barriers to consuming the recommended serves of fruit and veg?

• 250mL milk

What is the serve size of dairy?

2.5

What is the recommended daily serve amount of dairy for a male adult?

• Ethnicity

• Lactose intolerance

• Socioeconomic status

• Misconceptions

• Family environment

• Taste

What are the barriers to achieving the dairy intake? (6)

• Lower risk of:

  • CVD

  • Type 2 diabetes

  • Some Cancers

What are the benefits of dairy?

• Macro:

  • Polyunsaturated

  • Monounsaturated

• Micro

  • Vitamin E

What nutrients are obtained from unsaturated fats?

• Decreases:

  • Total cholesterol

  • LDL

  • Triglycerides

What are the effects of monounsaturated fats?

• Monounsaturated margarine

• Monounsaturated oils - Eg olive, canola

• Nuts and seeds

• Avocado

Where can monounsaturated fats be found? (4)

Omega-3, Omega-6

What are the 2 polyunsaturated fats we covered?

• Oils from soybean

• Oily fish - salmon

• Some nuts

Where can omega 3 be found? (3)

• Decreased TG

• Decreased HDL cholesterol

• Anti-platelet effects

• Decreases inflammation

• Lower BP

What are the benefits of omega 3? (5)

• Seeds and oils - sunflower, sesame

• Polyunsaturated margarine and oils

• Walnuts, basil nuts, pine nuts

Where can omega 6 be found? (3)

• Decrease total and LDL cholesterol

• Decrease triglycerides

What are the benefits of omega 6?

10g spread

What is the serve size of unsaturated fats?

4

What is the daily recommended serve of unsaturated fats for an adult male?

600kJ

What is the average serve size of a discretionary food?

• Time poor

• Availability

• Price

• Advertising

• Transport/delivery

• Living alone

What are some enablers for the consumption of discretionary foods? (6)