hhd 1/2 - AOS 3 (nutrition)

Macronutrients

Nutrients that are required by the body in large amounts

• Protein

• Carbohydrates

• Fats

• Water

Micronutrients

Nutrients that are required by the body in small amounts

• Vitamins (C, D, B12, B9 (folate))

• Minerals (Sodium, Iron, Calcium)

Function of protein and examples

Macronutrient

To build, maintain and repair body cells, as well as to act as a fuel for producing energy.

Beef, chicken, eggs

Function of carbohydrates and examples

Macronutrient

To provide fuel for the body. As young people are growing at a rapid rate, a lot of energy is required for growth (carbohydrates are rich in glucose, which is the energy source for humans)

Rice, pasta, cereals

Function of fibre and examples

To promote a healthy digestive system, including regulating bowel movements therefore preventing constipation

Can make you feel full (less likely for obesity)

Also reduces the risk of certain diseases such as diabetes.

Broccoli, whole grain bread

Function of monounsaturated fats and examples

Macronutrient

Helps reduce the level of LDL (bad) cholesterol in the blood, which is a type of cholesterol that can build up in arteries (atherosclerosis) and increase the risk of heart disease and stroke (CVD).

Olive oil, avocados

Function of polyunsaturated fats and examples

Macronutrient

Includes omega-3 and omega-6 acids, both are essential for brain function.

Helps reduce LDL (bad) cholesterol levels in an individual’s blood and increase HDL (good) cholesterol, which can reduce the likelihood of developing heart disease and stroke (CVD).

Sunflower oil, salmon

Function of saturated fats and examples

Macronutrient

Provides energy, BUT raises LDL (bad) cholesterol levels (partic. when consumed in excess), leading to the clogging of plaque in arteries (atherosclerosis) which leads to the increased risk of heart disease and stroke (CVD).

Fatty parts of meat (e.g. in beef), butter, fried foods

Function of trans fats and examples

Macronutrient

(Particularly industrially produced ones consumed in excess) raise levels of LDL (bad) cholesterol, which can lead to plaque build up in arteries (atherosclerosis). The fats also lower levels of HDL (good) cholesterol, therefore increasing the risk of heart disease and stroke (CVD).

Processed and baked foods (e.g. crackers, pies, microwave popcorn)

Function of water and examples

Macronutrient

Forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. Acts as a medium for all chemical reactions required to provide energy.

Fruits (e.g. watermelon), vegetables (e.g. lettuce)

Function of folate (B9) and examples

Micronutrient

Important role in DNA synthesis, therefore required for cells to duplicate during periods of growth. Folate also plays a role in the development of red blood cells. Also especially required in pregnancy to help prevent major birth defects.

Broccoli, brussel sprouts

Function of vitamin D and examples

Micronutrient

To absorb calcium from intestine into the bloodstream. Lack of vitamin D can lead to low levels of calcium being absorbed (bones becoming weak).

Egg yolk, cheese

Function of vitamin C and examples

Micronutrient

Helps to form blood vessels, cartilage, muscle and collagen in bones (which is needed to strengthen the skin, blood vessels and bones to heal wounds). Also important in assisting with fighting infection

Citrus fruits (oranges), berries (blueberries)

Function of calcium and examples

Micronutrient

Is required for the building of bone and other hard tissues (e.g. teeth and cartilage) and so is needed during periods of rapid growth, like during youth.

Milk, yoghurt

Function of sodium and examples

Micronutrient

To regulate fluids in the body, including water and blood. It regulates the balance between fluids in the cells and outside the cells.

Table salt, olives, pork

Function of iron and examples

Micronutrient

To facilitate oxygen transport throughout the body in red blood cells, which is especially crucial for individuals in menstruation.

Beef, oily fish (e.g. salmon)

Give 4 characteristics of the Australian Guide to Healthy Eating

• Includes the 5 food groups (grains/cereals, vegetables/legumes, fruit, dairy, lean meats)

• It is based off Guideline 2 of the Australian Dietary Guidelines

• Aim is to reduce short and long term consequences associated with nutritional imbalance

• Promotes water as the drink of choice and includes ‘sometimes’ foods

Strengths of the Australian Guide to Healthy Eating

• Has visual elements for people who may have low literacy rates or a language barrier

• Separates the food groups clearly

• Shows what to have in small amounts and sometimes

• Includes water

Weaknesses of the Australian Guide to Healthy Eating

• Does not include serving sizes

• Does not account for individuals who may have special dietary needs who may eat different amounts e.g. allergies, intolerances, diseases

• Does not show composite foods e.g. pizza which includes multiple food groups

How does the Australian Guide to Healthy Eating promote healthy eating?

• Showing the five food groups in a plate diagram to encourage balanced and proportionate meals (variety and proportion control)

• Advising to limit intake of saturated fat, added sugar, salt, and alcohol

• Encouraging water as the main drink of choice

Give 3 characteristics of the Health Eating Pyramid

The model is based off the ADGs (Australian Dietary Guidelines)

It represents the five basic food groups and arranges them into 4 layers with the relative recommended portions

It also considers limiting fats, choosing water, and limiting salt and extra sugars as well as enjoying herbs and spices

Strengths of the Healthy Eating Pyramid

• Has visual elements for people who may have low literacy rates or a language barrier

• Encourages a balanced and varied diet

• Separates food groups clearly

• Includes water, sugar, salt, herbs, spices

Weaknesses of the Healthy Eating Pyramid

• Lacks serving sizes

• Can be confusing for people with limited nutrition knowledge

• Does not account for dietary needs based on age, medical conditions etc.

• Does not account for composite foods e.g. pizza

How does the Healthy Eating Pyramid promote healthy eating?

• Organising foods into layers, showing which to eat more or less of

• Emphasising vegetables, fruits, and whole grains at the base (eat most)

• Including healthy fats in small amounts

• Advising to limit salt, sugar, and processed foods

• Encouraging water intake and regular physical activity

Give 4 characteristics of the Health Star Rating

• Labelling system designed to be simple, quick and easy to understand

• Designed to compare nutritional profile of similar packaged food

• Foods are given a star rating of between ½ star and 5 stars, the higher the healthier

Based on comparing:

• Energy (kilojoules)

• Risk Nutrients (nutrients that increase risk of chronic health conditions): saturated fats, sodium and sugars

• Protective nutrients (nutrients that promote health): such as fibre

Strengths of the Health Star Rating System

• Simple visual guide to use while shopping, to make identifying a healthier product easier

• Influences purchasing choices

• Easy for comparison between two foods in the same group

Weaknesses of the Health Star Rating System

• It focuses on nutrient content, not whether the food is whole or processed. E.g. a packet of lollies that has excessive sugar may have two stars compared to natural Greek yoghurt that has only one (misleading across different food groups)

• It doesn't account for all the information that the nutrition panel does (misleading)

Nutritional imbalances of cardiovascular disease

High sodium intake: more fluid absorption in bloodstream, which increases blood pressure (hypertension) which is a risk factor of CVD

High saturated fat intake: plaque build up iin arteries (atherosclerosis) which is a risk factor of CVD

Nutritional imbalances of osteoporosis

Lack of calcium: Lower bone density (weak bones) which leads to osteoporosis

Lack of Vitamin D: Less calcium absorption, which leads to weaker bones (osteoporosis)

High sodium intake: excretes calcium through urine, lower bone strength, more likely to get osteoporosis

Nutritional imbalance of hypertension

High sodium intake: Raises blood pressure as sodium draws fluid from cells into the bloodstream, increasing blood volume and therefore pressure

Nutritional imbalance of high blood cholesterol

High saturated and trans fat intake: Raises LDL, plaque build up in arteries (atherosclerosis), which leads to high blood cholesterol

Nutritional imbalance of fatigue

Lack of iron intake: Iron deficiency (anemia), which means less oxygen transported around the body, therefore fatigue

Nutritional imbalance of constipation

Lack of fibre: Fibre helps water remain in the stools and helps make it easier to pass

Lack of water: Slows down how food moves through the digestive system

4 strategies to evaluate the validity of online nutritional information (WILL BE IN SAC)

REAL:

• R: Read the URL. Non-commercial sites, such as those ending in .org, .edu and .gov are generally reliable sources. Websites with a URL ending with .com may be commercial sites trying to sell a product, and therefore may not be a reliable source of information.

• E: Examine the site’s contents. Look at the author, publisher and organisation. What are their credentials? Who funds the website or app? Check if the material is current.

• A: Ask about the author’s name. Can you find the details of the author or publisher if you wish to contact them?

• L: Look at the links. What type of pages are they linking to? Are these credible sources and do their web addresses end in .gov, .edu, or .org?

How can family be an enabler and barrier to healthy eating?

Enabler:

If parents give healthy food modelling, children will probably copy

Barrier:

If family eats consistently large amounts of energy dense food this can increase the prevalence of obesity in a family

How can peer group be an enabler and barrier to healthy eating?

Enabler:

When a social group is eating together, they will probably eat the same foods. If one friend is health conscious, the others will get influenced.

Barrier:

Peers may encourage for an ‘ideal’ thin body shape that may pressure individuals to skip meals, leading to distorted unhealthy eating patterns. Friends can also influence the social parameters of how much food is consumed.

How can income be an enabler and barrier to healthy eating?

Enabler:

A person with higher income has accessibility to a variety of foods so they can afford nutritious foods regardless of the season or price, because organic foods are usually more expensive.  

Barrier:

Lower SES areas usually have less fresh produce markets and more takeaway and fast food restaurants. This can influence their healthy eating decisions because it will be harder to access the fresh produce due to lack of income and accessibility.

 

How can education be an enabler and barrier to healthy eating?

Enabler:

Education usually increases individual’s health literacy and awareness of the importance of a healthy and balanced diet. Educated individuals are more likely to adopt those behaviours. Higher education levels also lead to greater income earning capacity, so they will probably have an increased income to spend on nutritious foods.

Barrier:

They probably have lower levels of health literacy, so they won’t understand the importance of a balanced diet. They might over or under consume nutrients.

How can religion be an enabler and barrier to healthy eating?

Enabler:

Religion encourages mindful eating and adherence to specific dietary practices, which may promote discipline and routine. Religious guidelines (e.g. halal or kosher) can promote the awareness of food preparation and ethical considerations.

Barrier:

Certain food restrictions in religion (e.g. no beef, no pork, fasting) may limit an individual’s access to a variety of foods, possibly leading to nutritional imbalance if not balanced properly.

How can cultural group be an enabler and barrier to healthy eating?

Enabler:

Cultural diets may promote nutritious food choices, such as high vegetable, fish intake, herbs and spices in Eastern diets.

Barrier:

Some cultures have traditional foods high in saturated fats, sodium or sugar, (e.g. bratwurst in Germany), which can increase the risk of diet related health issues. Cultural norms may also limit exposure to healthy food options.

How can gender be an enabler and barrier to healthy eating?

Enabler:

Females are generally more health conscious and more likely to understand and follow healthy eating guidelines.

Barrier:

Research shows that males typically consume fewer fruits, vegetables, and high-fibre foods, and more soft drinks and high-fat foods than females. Usually from time, cost, lack of cooking skills, and limited awareness of serving sizes.

What are the 7 sociocultural factors that act as enablers/barriers to healthy eating?

Family, peer group, income, education, religion, cultural group, gender

Immersive marketing

The aim is to create an emotional relationship between the consumer and the brand, such as Woolworths Ooshies or Coles Mini Shop.

Infiltration of social media

When food companies use platforms such as Instagram or Youtube to promote products and run competitions or giveaways (which usually offer free prizes). People who enter are encouraged to share with friends, therefore helping spread the brand and act as unpaid promoters.

Collection of personal data

When consumers are tracked online using unique identifiers, allowing companies to build profiles and target them with personalised ads. Supermarkets like Coles (Flybuys) and Woolworths (Everyday Rewards) use this to tailor promotions and product suggestions.

Location Based Mobile Marketing

By tracking mobile numbers using techniques such as geofencing, marketers can follow young people’s day to day activities. These companies then take advantage of these young people’s impulsive buying behaviours by sending alerts or messages when they are near fast food shops.

Celebrity Endorsements

When brands use celebrities to promote food products and make them seem more appealing, especially towards their large fanbase. For example, Taylor Swift has been often associated with Diet Coke.

Product Placement

Involves showing foods or drinks in TV shows or movies, such as coke in the American Idol. Also includes when products are placed in stores or kiosks to catch attention and boost sales.

Social influence/blogger marketing

Brands often pay (paid promotions) influencers or bloggers with large followings (who may not necessarily be celebrities) to promote products as their fanbase is likely to trust them. These influencers may then feature foods or brands in their posts to encourage their followers to buy them.

What are the 7 food marketing tactics?

Immersive marketing, infiltration of social media, collection of personal data, location based mobile marketing, celebrity endorsements, product placement

Nutritional information panel

Shows the amount of energy (kilojoules), protein, fat, carbohydrate, sodium and other nutrients in a food product. It helps consumers make informed choices by comparing the nutritional content of different foods.

Date marking

Date marking includes either a “Use by” or “Best before” date to let consumers know when the food product will stay safe and fresh. “Use by” is for safety reasons, whilst “Best before” is for quality.

Food identification

Food identification includes the name of the food and the name and address of the manufacturer, packer or importer. This ensures that the product can be traced and identified if needed.

Ingredient list

The ingredient list shows all the ingredients in the product, listed in descending order of quantity. It helps consumers to avoid allergens and understand what is in their food for healthy eating.

Directions for use and storage

These instructions tell consumers how to properly store the product and how to prepare or use it safely to get the best quality and avoid food spoilage.

What is the Health Star Rating System?

The Health Star Rating is a labelling system that rates the overall nutritional profile of packaged food from 1/2 to 5 stars. The system is based on comparing energy (kilojoules), risk nutrients (saturated fat, sodium, sugar) and protective nutrients (dietary fibre).