AOS1: FOOD TECH SAC 2

Gut Microbiota

wide variety of microorganisms- each individual has unique gut microbiota, which can affect how they fight disease, digest food, and health outcomes.

• signal food cravings

• control hunger and satiety levels

• extract energy

• regulate body weight

Microbiome

the many microorganisms that live in the human body in different environments

physical health

state of the body and its systems, and includes how well it functions to perform daily tasks

mental health

relating to the mind or brain and to the ability to think and process information, low levels of stress and anxiety

Why is gut important?

• breaks down food

• absorbs nutrients to support bodily functions

• maintain a level of acidity- prevents growth of bad bacteria

• allows good bacteria to live > feel & stay healthy

Foods for a healthy gut

fruits, vegetables, legumes, nuts, seeds and whole grains (high in fiber foods)

Resistant starch

chickpeas, red kidney beans, under-ripe bananas

Soluable fibre

lentils, barley, oats  

Insoluable fibre

nuts, seeds, whole grain breads

Readily fermentable fibre

legumes, onions

prebiotics

E= energy; fule for bacteria

• fibre

• can not be digested by the body

• microbiota break it down in LI > short chain fatty acids >use

legumes, fruits, veg, under ripe banana

probiotics

O= organism; maintain healthy balance of bacteria in gut

• live bacteria that occur in fermented foods

• enhance digestion

• restores balance of bacteria in gut > prevents cancer & bowel problems

yoghurt, kimchi, kombucha

Relationship between gut & health

Fibre diet - prebiotics > increase good bacteria

Fermented food diet- probiotics > increase good bacteria

Processed foods diet- fast food > feed bad bacteria > bad bacteria grow faster > good bacteria can’t work- linked to anxiety & depression

Gut- physical health

prebiotics & probiotics are eaten > short chain fatty acids

• reducing likelihood of: T2D, cancer, diseases, heart conditions

• reducing inflammation in immune system

Gut- mental health

modfication of diet > gut brain axsis (vagus nerve)> dopemine & seritonin relaesed > improve/worsen mental state

poor diet > cycle of unhealthy foods

anxiety & stress > upset stomach

GOOD FOOD= GOOD MOOD

Australian Guide to Healthy Eating

food selection guide that visually represents recommened consumption

Discresinary foods

not necessary/ sometimes foods- don’t provide nutrients to the body

processed foods

HDL

“good” cholesterol

prevent/ reverse LDL buildup

LDL

“bad” cholesterol

builds up on blood vessel walls

The Australian Dietary Guidelines

• Published by- National Health and Medical Research Council (NHMRC)- experts in fields of food, methodologist

• developed in: 1992, 2013, 2026

• framework for healthy eating

• includes: types, amounts, food groups, protective foods

Australian Guide To Healthy Eating

• visual representation of the ADG2

• each food grouped according to nutrients

  Guideline 2: consume plenty of vegetables, including different types and colours, consume fruit, consume grains, consume lean meats and poltury, consume milk, consume water

Principles of Reasearch

systematic collection of information

Recognition of credible sources

• The Dietary Guidelines working commitee: experts in the field of health, nutrition and food

• Consultation with food & industry experts

Evidence Based Information

• over 55,000 peer reviewed, published scientific research articles

Accurate Analysis of Data

• Assistance of expert methodologist to oversee the Evidence Report process

• Rigorous research methodology

Nutrition Rationale of ADGs

The reason behind the ADG:

• encourage food health and wellbeing within the Australia (nutritious foods)

• Provide practical information to enable individuals to select good food

• Consider quantity of food consumed

• Determined food needs according to age, sex, body size, activities levels

• Good nutrition to compromise quality of life and hwb & protect against disease

Obeasity & diet related disease

Causes:

• Over consumption of fat

• Over consumption of sugar

• Processed foods- energy dense > stored as fat > increased weight gain

• Lack of exercise to burn off energy

The Australian Dietray Guidelines

1. Achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food to meet energy needs 

2. Enjoy a wide variety of nutritious foods from these five food groups

3. Limit intake of discretionary foods and drinks

4. Encourage support and promote breastfeeding

5. Care for your food; prepare and store it safely

Sedentary

lifestyle that involves little or no physical activity

Allergy

an abnormal immune reaction to food caused by a foreign substance usually protein- life threatening

symptoms: breathing, rash, swelling

management: EpiPen, avioding food

Intolerance

a chemical reaction in the body to particular foods

symptoms: bloating, stomach cramping, vomiting

management: avioding food, limit consumption

Lifestyle diseases

diseases that are associated with an individual’s diet or level of physical activity

Obeasity

carrying excess body weight

Age- lifespan stages

• pregnancy, infancy, childhood, adolescents- rapid growth, require energy dense foods

• early adulthood- energy dense foods to support energy needs

• mid adulthood- less energy dense foods decrease of energy outlets

• late adulthood- smaller nutrient dense meals are needed

Lactose intolerance

lack of the enzyme lactase (don’t make any/enough)

lactase breaks down lactose in the small intestine

Subs: lactose free milk, lactose free cheese, plant based milk

Oligosaccharides

Foods: pasta (wheat), onion, garlic, lentils

Subs: rice (carbs=energy), garlic infused oil (taste), lean meet (protein)