Nutrition Test 101

Macronutrients?

Carbs, protein, fats

what are nutrients

• Are organic (carbon molecules produced by living organisms) and inorganic substances (molecules that do not contain carbon).

• Found in food that are required by the body for the growth and maintenance of body system

What groups are nutrients classified into:

• macronutrients : Large molecules, Required in large quantities

• micronutrients : Small molecule, Required in small quantities

Micronutrients

Vitamins: Vitamin C, D and B-group

Minerals: Calcium, Iron and Sodium

Carbs abbreviation

CHO

Carbohydrates classification

simple —> Monosaccharides e.g. Fruits, honey, milk

Complex —> Polysaccharides e.g. Wholegrain cereals, veggies, fruit, legumes

Functions of a carb

• Provide a source of energy

  • Are the bodies preferred source of energy

  • 55% of all energy should come from carbohydrates

  • Eating 1 gram of CHO provides the body with 16 kilojoules of energy

• Maintenance of body temperature

• Waste elimination (specifically refers to fibre)

Fibre

• Is a type of carbohydrate

• Required in large quantities

• Recommended that we eat 25g of Fibre daily

  • Achieved by consuming 2-3 serves of fruit, ½ cup green leafy greens or 1 cup of cooked beans

Fibre classification

 

Insoluble Fibre	Soluble Fibre
Takes longer to digest Satisfies hunger	Binds with bad cholesterol Cannot be absorbed by the body

Fibre functions and examples

 

Insoluble Fibre	Soluble Fibre
Absorbs water in the large intestine, which softens faeces making it easier to excrete	Reduces cholesterol levels Can regulate blood glucose levels by delaying glucose absorption

 

Insoluble Fibre	Soluble Fibre
Nuts  Seeds  Whole grain foods  Skin of fruit & vegies	Fruit Vegies  Lentils  Oat  Bran

Protein

• Is a macronutrient

• Required in large quantities

• Are made up of amino acids

Amino Acid Classification

 

Essential	Non-Essential
Cannot be made by the body. Must be consumed through food	Can be created by the body

Protein functions

• Provide a source of energy

  • Acts as a source of energy when CHO and fats are depleted

  • Eating 1 gram of Protein provides the body with 17 kilojoules of energy

• Essential for growth and development

• Repairs and replaces body tissues

• Are an essential part of hormones, enzymes and antibodies (part of the immune system)

Complete and incomplete proteins

 

Complete	Incomplete
Foods that contain all the essential amino acids	Foods that do not contain all the essential amino acids. Should be consumed with other protein sources to ensure all required amino acids are consumed.

Protein Food Sources

 

Complete	Incomplete
Meat Fish Eggs Cheese Milk from animal sources	Wholegrain cereals Nuts Legumes Soy beans

Fats classification

Bad fats —> saturated fats, trans fats

Healthier fats —> monounsaturated fats, polyunsaturated fats

Fat functions

• Provide a source of energy

  • 30% of all energy should come from fats

  • Eating 1 gram of fat provides the body with 37 kilojoules of energy

• Required for the development and maintenance of cell membranes.

  • Allow the transport of nutrients, gases and waste into and out of cells

• Carry fat soluble vitamins A,D,E and K around the body.

fat food sources

 

Saturated Fats	Trans Fats
Fatty meats Full fat dairy products Butter Deep fried foods Commercially baked biscuits and pastries Coconut and palm oil	Commercial pies Cakes Biscuits Margarines Shortening (fats that remain solid at room temperature) Fried potatoes / chips

 

Monounsaturated Fats	Polyunsaturated Fats
Olive oil Cashews Peanuts Hazelnuts Avocados	Mackerel Trout  Sardines Tuna   Salmon  Canola oils & soy oils Walnuts and Brazil nuts

water functions

• Makes up 50-75% of the body mass.

  • 1.5 – 2 litres of water should be sufficient on most days.

• A key component of many cells, tissues, blood and the medium for metabolic reactions.

• Assists in weight maintenance as it helps to reduce hunger whilst contributing zero kilojoules.

water food sources

• Tap/bottled Water

• Tea/Coffee

• Watermelon

• Apple 

• Orange

• Pineapple

• Celery

• Lettuce

• Cucumber

• Tomato

micronutrients

Vitamins

Vitamin C, D & B-group

Present in bones, teeth, muscles, soft tissues, blood, nerve cells.

Minerals

Calcium, Sodium, Iron

Essential for many of the chemical reactions which take place within the body.

calcium function

• Building of hard tissues such as teeth, bone and cartilage.

  • Especially important during Youth as this stage signifies the greatest increase in bone density. 

• For nerve and muscle functioning (e.g. the heart)

Calcium Food Sources

• Dairy products

• Milk

• Cheese

• Yoghurt

• Sardines and salmon (with bones)

• Green leafy vegetables

• Broccoli

• Spinach

• Fortified soy milk

• Orange juice

Sodium functions

• Plays a role in the regulation of fluids in the body (water, blood).

  • Fluid is drawn to sodium, so the amount of sodium in the blood influences the amount of fluid that stays in the cells. 

  • This helps regulate the balance of fluid in and out of the cells.

• Transmission of nerve impulses

• Muscle contraction

sodium sources

• Table salt

• Olives

• Fish

• Meat (especially pork)

• Cheese

• Processed foods such as tomato sauce, packet soups, canned vegetables, pizzas and pies.

iron function

• Essential for blood

  • Forms the ‘haem’ part of haemoglobin, which is the oxygen carrying part of blood.

• Formation of myoglobin which stores oxygen in the muscle cells

iron food sources

• Red meat

• Other meats e.g. turkey, chicken, fish

• Eggs

• Nuts & seeds

• Brown rice

• Leafy green vegetables

*Iron absorption is increased by Vitamin C!

vitamin C functions

• Building collagen (a protein required for the formation of skin, connective tissue, tendons, ligaments)

• Promotes the absorption of iron

  • Necessary for blood production

vitamin c food sources

Fresh fruit and vegetables, including;

• Kiwi fruit

• Broccoli

• Blackcurrants

• Oranges

• Strawberries

vitamin d functions

• Absorption of calcium from the intestine into the bloodstream.

vitamin D food sources

• Sunlight

• Fish - Tuna, Salmon, Sardines

• Fortified milk, breakfast cereals and OJ

B Group Vitamins

• Are micronutrients

• Are vitamins

• Made up of many different components. 

  • We are focusing on; B1, B2 & B3  and B12 

• Required in small quantities

Vitamin B1, B2 & B3 Function

• Metabolism & releasing energy from carbohydrates

• Cell respiration (creating energy)

• Circulation

• Nervous system function

• Red blood cell formation

Vitamin B1, B2 & B3 Food Sources

• Vegemite

• Wholegrain cereals and breads

• Eggs

• Fish

• Meats

• Dark-green leafy vegetables

• Milk

Vitamin B12 Function

• Red blood cell formation

• Rapid synthesis of DNA during cell division 

• Nervous system maintenance

• Energy metabolism 

vitamin b12 food sources

• Liver, meat, poultry

• Fish

• Seafood

• Eggs

• Milk

• Vegemite

who are food labels governed by

• Food labelling laws are governed by the FSANZ (Food Standards Australia and New Zealand).

what is FSANZ

• Mandate that all packaged food must have a label that includes:

  • a nutrition information panel 

  • use by or best before date

  • country of origin 

  • manufacturing details 

what does Nutrient Information Panels (NIPs), include

• Provide information regarding the amount of energy and key nutrients in packaged foods.

• Mandatory on most foods, excluding herbs/spices, mineral water, tea & coffee and unpackaged foods. 

• Must be present if a health claim is made.

what is a standard serve

• Refers to the recommended amount of a particular food that constitutes “one serve” of the five food groups. 

• I.e. one serve of vegetables = ½ cup cooked green vegetables or 1 medium tomato.

serving size?

• Chosen by the food manufacturer.

• Generally not linked to any recommendations.

portion size

• Refers to how much of a certain food an individual chooses to eat.

recommended daily intake

• The levels of intake of essential nutrients, on the basis of available scientific knowledge, adequate to meet the known nutritional needs of healthy people. 

• Developed and monitored by the National Health and Medical Research Council.

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 risk of diet-related conditions.

• Are designed for the average healthy population.

• They are intended to be used by health professionals and not the everyday Australian. 

australian guide to healthy eating

• Is a food selection guide.

• Visually represents the proportion of the five food groups recommended for consumption each day.

• Developed by the Department of Health (Australian Government).

• Is intended to be used by the everyday Australian to assist them in planning, selecting and consuming adequate proportions of foods from the five food groups. 

Healthy eating pyramid (HEP)

• A visual guide to the types and proportions of foods that we should eat every day for good health.

• Developed by Nutrition Australia.

• Based on the Australian Dietary Guidelines.

health star rating

• Endorsed by the Government in 2014.

• A labeling system which is quick and easy.

• Compares food items with other like food items.

• Based on comparing energy and risk nutrients such as sugar and fat.

• Assigns packaged food a rating from ½ star to 5 stars

• Voluntary system- companies do not have to use it

• Should be used in conjunction with other nutrition information

Which conditions have a strong link with nutrition and is the leading cause of death to australians

• cardiovascular disease

• obesity

• diabetes

• cancer

There are three main risk nutrients associated with nutrition related diseases?

Fats (Lipids), Carbohydrates & Sodium

Health impacts of overconsumption of fats:

obesity— Excess kilojoules in our diet can cause weight gain. 

Cardiovascular Disease (CVD) —- Increased cholesterol levels in the blood can lead to a blockage in arteries. This can cause high blood pressure and heart attack.

diabetes—- Trans fats can interfere with cell membranes and contribute to high blood glucose levels, leading to diabetes.

Health impacts of overconsumption of carbohydrates:

obesity — Glucose not used by the body is stored as adipose tissue (body fat). If continued over a long period of time this can cause Obesity

Cardiovascular Disease (CVD) —- Obesity can put extra pressure on the heart and lead to heart attack.

Diabetes —- Prolonged overconsumption of sugar can lead to high blood glucose/impaired glucose regulation. If this is not addressed, it can cause type 2 diabetes.

Health impacts of overconsumption of salt:

• High levels of sodium in the body can draw excess fluid out of the cells, increasing blood volume and contributing to hypertension (high blood pressure).

• Other effects also include heart failure, stroke and heart attack.

Aboriginal & Torres

Strait Islander AGHE

• Is a visual guide of the proportion of the five food groups recommended for consumption for a person of Aboriginal and Torres Strait Islander background.

• Part of the Australian Government Eat for Health resources.