nutrition

Carbohydrates what type?

macronnutrient (need in large amounts). also carbohydrates are known as CHO.

Carb food sources

Cereal foods, Bread, Rice, Pasta, Sugars, Honey, Jam, Sweets, Milk, Sports drinks, Sweetened drinks, Fruit (Bananas & Grapes), Vegetables (Potatoes & Carrots)

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

recc amount of daily fibre

Recommended that we eat 25g of Fibre daily

what are nutrients

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

where are nutrients found

Found in food that are required by the body for the growth and maintenance of body systems.

2 types of nutrients

macronutrients and micronutrients

Macronutrients size

Large molecules

Required in large quantities

micronutrients size

Small molecules

Required in small quantities

what do Macronutrients include

carbs (inc fibre) proteins, fats, water

what do Micronutrients include

Vitamin C, D, and B group and Minerals (calcium, sodium,iron)

Carbohydrate Classification

simple (monosaccharides) such as fruit/honey/milk or complex (polysaccharides) such as Wholegrain cereals, veggies, fruit, legumes

carb function

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)

1g CHO =

16 kilojoules of energy

fibre classifcation

insoluble (takes longer to digest, satisfies hunger) and soluble (binds with bad cholesterol, cannot be absorbed by the body)

fibre functions insoluble

Absorbs water in the large intestine, which softens faeces making it easier to excrete

fibre functions soluble

Reduces cholesterol levels

Can regulate blood glucose levels by delaying glucose absorption

Fibre Food Sources insoluble

Nuts

Seeds

Whole grain foods

Skin of fruit & vegies

Fibre Food Sources soluble

Fruit

Vegies

Lentils

Oat

Bran

protein

macronutrient. Required in large quantities. Are made up of amino acids

Amino Acid Classification

essential (Cannot be made by the body. Must be consumed through food) and non essential (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)

Eating 1 gram of Protein =

provides the body with 17 kilojoules of energy

Protein Food Sources how catergorised

can be categorised based on whether they contain all the essential amino acids in necessary quantities. complete or incomplete

Protein Food Sources Complete

Foods that contain all the essential amino acids

Protein Food Sources Incomplete

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 Examples

Meat

Fish

Eggs

Cheese

Milk from animal sources

Protein Food Sources Incomplete Examples

Wholegrain cereals

Nuts

Legumes

Soy beans

Fats

Are a macronutrient. Required in large quantities

Fats classification

Bad fats (saturated and trans fats) and Healthier fats (monosaturated and polysaturated fats- within the latter omega 3/6)

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.

Eating 1 gram of fat =

provides the body with 37 kilojoules of energy

Fat Food Sources Saturated Fats

Fatty meats

Full fat dairy products

Butter

Deep fried foods

Commercially baked biscuits and pastries

Coconut and palm oil

Fat Food Sources Trans Fats

Commercial pies

Cakes

Biscuits

Margarines

Shortening (fats that remain solid at room temperature)

Fried potatoes / chips

Fat Food Sources Monounsaturated Fats

Olive oil

Cashews

Peanuts

Hazelnuts

Avocados

Fat Food Sources Polyunsaturated Fats

Mackerel

Trout

Sardines

Tuna

Salmon

Canola oils & soy oils Walnuts and Brazil nuts

water

Not a macronutrient, but a substance needed in large amounts.

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.

how does water assist in weight maintenance

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.

Micronutrients, Minerals- Calcium, Sodium, Iron

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

calcium

Is a micronutrient. Is a mineral. Required in small quantities

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

micronutrient. Is a mineral. Required in small quantities

Sodium Function

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 Food Sources

Table salt, Olives, Fish, Meat (especially pork), Cheese, Processed foods

Iron

micronutrient. Is a mineral. Required in small quantities

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, also iron absorption increased by vitamin C

Vitamin C

micronutrient. Is a vitamin. Required in small quantities. Cannot be made by the human body

Vitamin C Function

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

micronutrient. Is a vitamin. Required in small quantities.

Vitamin D Function

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

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

Food Labels in Australia

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

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

Nutrient Information Panels (NIPs)

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.

choosing foods: looking at fats

generally choose foods with less than 10g per 100g for total fat. for saturated fat, less than 3g per 100g

100g column and serving size, and energy

try use per 100 column. for serving size, try look at amount of kilojules- under 600 is good for discretionary foods

choosing foods: looking at fibre

not all labels include fibre, choose breads and cereals with fibre 3g or more per serve

choosing foods: looking at ingredients

listed from greatest to smallest in weight. So if sugar is at the top, not a good thing.

choosing foods: looking at sugar

try to avoid higher than 15g sugar per 100g, or make sure its not high on the ingredient list

choosing foods: looking at sodium

food with less than 400mg sodium per 100g good- and less than 120mg sodium per 100g best

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.

Recommended Daily Intake (RDI)

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

Recommended Daily Intake (RDI) developed by who

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

Recommended Daily Intake (RDI) in more detail

Derived from estimates of requirements for each age/sex category.

Incorporate factors to accommodate variations in absorption and metabolism.

Exceed the actual nutrient requirements.

Standard Serve veg

1/2 cup cooked green veg, 1cup leafy green veg, 1/2 cup sweet corn, 1/2 medium potato, 1 medium tomato

standard serve fruit

1 medium apple or banana, 2 small apricots or kiwi fruits

standard serve grain

1 slice bread, 1/4 cup museli, 1 crumpet, 1/2 cooked rice or pasta, 40g roll

standard serve of lean meat, poultry, fish, eggs, nuts, seeds, legumes/beans

2 large eggs, 170g tofu, 30g nuts, 1 cup cooked/canned legumes/beans, 65g cooked lean red meats, 80g cooked lean poultry

standard serve milk/yoghurt/cheese/alternatives

3/4 cup yoghurt, 1/2 cup evaporated milk, 2 slices (40g) hard cheese, 100g firm tofu

standard serve discretionary food

under 600kj per day. e.g. 1 donut, 2 scoops ice cream, 2-3 biscuits, 1 can soft drink, 60g fried hot chips

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.

Australian Dietary Guidelines

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.

Australian Dietary Guidelines designed for who

Are designed for the average healthy population.

Australian Dietary Guidelines created/run by who

Created and run by the Australian Government.

Australian Dietary Guidelines intended for whose use

They are intended to be used by health professionals and not the everyday Australian. Examples include, Doctors, nutritionists/dieticians, educators and other parties interested in promoting healthy eating.

Australian Dietary Guidelines- guideline 1

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

Australian Dietary Guidelines- guideline 2

Enjoy a wide variety of nutritious foods from the five groups every day and drink plenty of water.

Australian Dietary Guidelines- guideline 3

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

Australian Dietary Guidelines- guideline 4

Encourage, support and promote breastfeeding.

Australian Dietary Guidelines- guideline 5

Care for your food; prepare and store it safely.

Australian Guide to Healthy Eating (AGHE)

Is a food selection guide.

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

AGHE developed by who

Developed by the Department of Health (Australian Government).

AGHE wedges

Shows a circle divided into five wedges, each representing one of the five food groups. The size of each wedge reflects the proportion of each food group that should be consumed on a daily basis.

AGHE supports what guidelines

It is a visual representation of the Australian Dietary Guidelines (guideline 2 and 3)

AGHE intended for use by who

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.

HEP developed by who

Developed by Nutrition Australia.