HHD U1 AOS2 - Health and nutrition

Macronutrients

Macronutrients

A nutrient that is needed by the body in relatively large amounts (Carbohydrates, Protein, Lipids/Fats)

Micronutrients

A nutrient that is required by the body in small amounts (Vitamins, Minerals)

Carbohydrates

Macronutrient

• Monosaccharides & Disaccharides (Simple), Polysaccharides (Complex)

Functions: to provide the body with energy, glucose is the body’s preferred fuel source

Food sources: vegetables, rice, bread, pasta, cereals, fruit

Fibre

• Type of carbohydrate, cannot be digested by the body

Functions: provide feeling of fullness, reduce cholesterol levels, absorb water to add bulk to faeces, help move waste through digestive tract

Food sources: bran, wholemeal bread, grains and seeds, fruit and vegetable skin

Protein

Macronutrient

• Complete proteins, Incomplete proteins, Complimentary proteins

Functions: build, maintain, and repair body cells & act as a secondary source of energy

Food sources: eggs, dairy, beef, poultry, fish, nuts, legumes

Lipids (Fats)

Macronutrient

• Monounsaturated, Polyunsaturated, Saturated, Trans

Function: satisfy hunger, add sensory appeal to foods, insulate body against extreme temperatures, act as a natural shock absorber, develop and maintain cell membranes

Monounsaturated Fats

Healthy fats

• One double bond in the fatty acid chain, carbon atoms in the chain are single-bonded

• Should be highest proportion of fat intake

Food sources: olive oil, avocado, nuts, peanut butter

Polyunsaturated Fats

Healthy fats

• Omega-3 and Omega-6 lower LDL cholesterol, reduce high blood pressure, increase immune system function

• More than one double bond exists in the molecule

Food sources (Omega-3): fish, canola & soy oils

Food sources (Omega-6): nuts, seeds, oil made from corn

Saturated Fats

Unhealthy fats

• Generally found in foods of animal origin

• Increases cholesterol leading to chronic conditions

Food sources: meat, full cream milk, cream and cheese, commercially baked goods

Trans Fats

Unhealthiest fats

• Have a more adverse effect on cardiovascular health than saturated fats

• Mostly created when liquid oil is converted into solid fat by a process called hydrogenation

Food sources: processed foods such as pies, pastries, cakes, margarines and solid spreads

Macronutrient Intake

55% Carbohydrates

20% Protein

25% Fats (10% Monounsaturated, 5% Polyunsaturated, 9% Saturated, 1% Trans)

Cholesterol

A waxy fat found in saturated fats

LDLs (Low Density Lipoproteins)

• Bad cholesterol

• Deposits plaque in arteries

HDLs (High Density Lipoproteins)

• Good cholesterol

• Removes plaque build up and carries cholesterol from blood to liver for elimination

Water

Function: Required for bodily functions, forms the basis of blood, digestive juices, urine, and perspiration

Food sources: Pure water, fruits (watermelon, apple, orange), vegetables (celery, lettuce, cucumber)

Calcium

Mineral (Micronutrient)

Function: building bone and hard tissue, contribute to optimal peak bone mass

Food sources: dairy, green leafy vegetables, sardines, salmon, fortified soy milk

Sodium

Mineral (Micronutrient)

Function: regulation of fluids in the body, regulates balance between intracellular fluid and extracellular fluid

Food sources: table salt, olives, fish, meat, cheese, bread

Iron

Mineral (Micronutrient)

Function: carries oxygen through the blood

Food sources: lean red meat, turkey and chicken, oily fish, nuts and seeds, green leafy vegetables

Vitamin D

Micronutrient

Function: absorb calcium from intestine into bloodstream

Food sources: fish, beef liver, cheese, egg yolks, breakfast cereals

B-group Vitamins

Micronutrient

B1 (thiamine), B2 (riboflavin), B3 (niacin)

Function: metabolising the fuels (carbohydrates, fats, and proteins) into energy

Food sources: Vegemite, wholegrain cereals and breads, eggs, fish, meats

Folate (Vitamin B9)

Micronutrient

Function: plays an important role in DNA synthesis & development of red blood cells

Food sources: green leafy vegetables, citrus fruits, poultry and eggs

• The type of folate added to foods is known as folic acid, it is a synthetic form of folate

Vitamin B12

Micronutrient

Function: formation of red blood cells

Food sources: only found in food sources of animal origin - meat, eggs, cheese

Food Groups Daily Intake

Grain foods 30%

Vegetables and legumes/beans 30%

Meat and meat alternatives 15%

Fruit 12.5%

Milk, cheese, yoghurt and alternatives 12.5%

Australian Guide to Healthy Eating (AGHE)

A pie chart that visually represents the types and proportions of the five food groups recommended for consumption each day

• Developed by National Health & Medical Research Council (Federal Government)

Strengths of the AGHE

• Easy to understand

• Visually appealing

• Shows proportions

• Based on the ADG

Weaknesses of the AGHE

• Doesn’t show serving sizes or number of serves

• Water is placed outside of plate

• Difficult to break mixed foods into food groups

Health Star Rating System

A front-of-pack labelling system tool that rates the overall nutritional profile of packaged food from 0.5 stars to 5 stars used to compare similar packaged foods

• Based on on 100g/100ml of product and the risk & protective nutrients

• Developed by state and territory governments

Strengths of the Health Star Rating System

• Quick and easy to read

• Companies may modify ingredients to improve star rating

• Accessible for youth

Weaknesses of the Health Star Rating System

• Companies may exploit star ratings

• It is voluntary

Australian Dietary Guidelines

Advice on eating for health and wellbeing - A healthy diet improves quality of life and wellbeing, and protects against chronic diseases.

• Developed by the National Health and Medical Research Council (Federal Government)

Strengths of the ADG

• Includes number of serves of each food group

• Incorporates other life style factors

Weaknesses of the ADG

• Time consuming to read

• Difficult for people who aren’t fluent in English or lack literacy skills

Australian Dietary Guideline #1

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drink to meet your energy needs.

Australian Dietary Guideline #2

Enjoy a wide variety of nutritious foods from these 5 food groups every day:

• Vegetables and legumes/beans

• Fruit

• Grain foods

• Lean meats and poultry

• Milk, yoghurt, cheese and/or their alternatives

Australian Dietary Guideline #3

Limit intake of foods containing saturated fats, added salt, added sugar and alcohol

Australian Dietary Guideline #4

Encourage, support and promote breastfeeding

Australian Dietary Guideline #5

Care for your food; prepare and store it safely

Healthy Eating Pyramid

A food selection model representing the five food groups arranged into four levels, indicating the proportion of different types of food to be consumed daily

• Developed by Nutrition Australia (Non-Government)

Strengths of the Healthy Eating Pyramid

• Visual tool

• Includes healthy fats and herbs and spices

• Encourages water consumption

Weaknesses of the Healthy Eating Pyramid

• Doesn’t provide serving sizes

• Fruit is included in the bottom layer of the pyramid with vegetables, but fruit should take up a smaller proportion of daily food intake

Short term consequences of nutritional imbalance

Fatigue - Insufficient B-group vitamins and iron

Constipation - Insufficient fibre

Dehydration - Insufficient water

Hypertension - Excessive sodium

High blood cholesterol - Excessive saturated & trans fat

Long term consequences of nutritional imbalance

Underweight - Undernourishment

Tooth decay - Overconsumption of sugar

Overweight/obesity - Overconsumption of saturated & trans fat, carbohydrates and proteins

Cardiovascular disease - Overconsumption of sodium

Anaemia - Underconsumption of iron, folate, vitamin C and vitamin B12

Osteoporosis - Underconsumption of calcium

Colorectal cancer - Underconsumption of fibre

Nutritionist vs Dietician

Tertiary qualification in food science/nutrition/public health

Tertiary qualification + additional study

Provide information about effects of food choices, not qualified to provide medical treatment

Provide dietary treatments for conditions and individualised nutrition advice

Work in community or public health roles

Work in public health, hospitals and medical therapy

Clues that indicate a source of information is unreliable

• Claims that appear unrealistic

• Quick and easy remedies for weight loss

• Testimonials as evidence

• Online diagnoses and treatments

• Eliminate entire food groups

• Eat 1 food/drink only for an extended period of time

Analysing reliability of online sources

Read the URL - does the site end in .gov .edu .org (reliable) or .com (unreliable)

Examine the sites contents - author/publisher/organisation credentials, is the information current

Ask about the author - are there details if you wish to contact them

Look at the links - are the pages they are linking to credible

Immersive Marketing

Seamlessly integrating advertising into a complete experience for the consumer with the aim of creating an emotional relationship between consumer and the brand

Infiltration of social media

Advertising via sponsored social media posts, often tempting young people with competitions offering free products or money → they are encouraged to share with friends and become a promoter of the product

Collection of personal data

Customers can be tracked and profiled online, allowing more personalised advertisements

Location based mobile marketing

Through mobile phone numbers and techniques like Geofencing, companies can target clients and advertise food outlets within close proximity to them and at particular times of the day

Celebrity endorsements

Using celebrities to advertise and promote a product, making them the face of a particular campaign. Used to enhance brand recognition and desirability by creating a connection between customers and the product

Product placement

Subtly promoting a product through appearances in TV, film, or other media. It does not interrupt the viewer like traditional media and the product is always within site → forms a subconscious connection between the customer and product

Marketing by influencers/bloggers

Not necessarily celebrities but people who are influential online → attract large numbers of followers as people see them as trusted sources of information

Clean Eating

Eating whole/real foods which have not been manufactured, refined or over-handled

• associated with weight loss

• pressure can cause anxiety and eating disorders

• guilt for not eating clean

Food Delivery Services

Primarily used because of the convenience

• increases consumption of energy dense foods

• promotes anti-social behaviour

Meal Kits

Recipes and pre-packaged ingredients delivered to customers

• healthy ingredients in appropriate portions

• still requires cooking

Social enablers/barriers for healthy eating

• Family

• Friends

• SES

• Digital media

SES enablers/barriers for healthy eating

• Income

• Education

• Occupation

• Social media

Cultural enablers/barriers for healthy eating

• Religion

• Ethnicity

• Gender

Political enablers/barriers for healthy eating

• Food policies/laws

• Health promotion

• Food labelling