FT Revision for Task 2

Functions of Food

• Foods contain a combination of the 6 nutrients:

  • Carbohydrates

  • Proteins

  • Lipids (fats)

  • Vitamins

  • Minerals

  • Water

• A balanced diet ensures you receive these nutrients daily.

• Main functions of food:

  • Growth and Development

  • Provision of Energy

  • Repair and maintenance of the body's cells

Nutrients and Their Roles

• A healthy balanced diet is crucial to receive the necessary nutrients.

• Food's Role in Development:

  • Essential for cell development.

  • Supports rapid growth in babies, children, and adolescents.

  • Maintains body function in adults and the elderly.

• Proteins, fats, and minerals are vital for growth.

• Food supplies nutrients for continual repair, replacing injured or dead cells.

• Energy Production:

  • Food provides energy for daily tasks like thinking, breathing, walking, etc.

  • Energy comes from carbohydrates, proteins, and fats.

  • Insufficient food leads to tiredness; excess is stored as fat.

• Maintaining Good Health:

  • Requires continual care and nutrient provision.

  • Proper nutrients aid body repair and maintain health.

  • Good nutrition and exercise reduce illness risk and fight infections.

  • Vitamins, minerals, and protein promote healthy tissues and organs, reducing disease susceptibility.

Digestion

• Digestion breaks down food into smaller units for absorption and use, occurring in the gastrointestinal tract.

• Involves both chemical and mechanical actions.

• The entire process takes 24-72 hours.

• Mechanical digestion: Chewing, swallowing, peristaltic mixing and propulsion, primarily by segmentation

• Chemical digestion: carbohydrates, fats, proteins and nucleic acids

• Absorption:

  • Stomach: Absorption of lipid-soluble substances such as alcohol and aspirin

  • Small Intestine: Absorption of peptides, amino acids, glucose, fructose, fats, water, minerals, and vitamins

  • Large Intestine: Absorption of ions, water, minerals, vitamins, and organic molecules

Food Functions

• Provides energy for daily activities.

• Supplies raw materials for the body.

• Eating is an enjoyable activity.

Macronutrients and Micronutrients

• Macronutrients (needed in larger amounts):

  • Carbohydrates

  • Protein

  • Lipids

• Micronutrients (needed in smaller amounts):

  • Vitamins

  • Minerals

  • Water

Definitions

• NUTRITION: Science studying how the body uses food.

• DIET: What you eat and drink.

• NUTRIENTS: Substances found in food.

Factors Influencing Food Intake

• Factors determining how much you should eat:

  • Gender

  • Activity Level

  • Age

Hunger Cycle

1. Need energy.

2. Feel hungry.

3. Eat to get rid of hunger.

4. Feel satisfied.

5. Need more energy.

6. The cycle repeats.

Vitamins

• Vitamins regulate body functions.

• Sources:

  • Fruits

  • Vegetables

  • Whole grain breads

Carbohydrates

• Primary energy source.

• Sources:

  • Whole wheat breads

  • Rice

  • Pasta

  • Potatoes

Minerals

• Minerals help the body work properly.

• Sources:

  • Milk

  • Meats

  • Whole grain cereal

Fats

• Another source of energy.

• Protects against temperature changes.

• Sources:

  • Butter

  • Cheese

  • Eggs

  • Meat

Water

• Carries nutrients.

• Sources:

  • Juices

  • Oranges

  • Milk

  • Water melon

Protein

• Essential for body growth and repair of body cells.

• Sources:

  • Meats

  • Eggs

  • Fish

  • Nuts

  • Beans

Vitamins - Functions & Sources

Food Nutrients

• Nutrients are chemical substances found in food.

• Macronutrients are needed in greater amounts: carbohydrates, protein and lipids

• Micronutrients are needed in smaller amounts: vitamins, minerals, and water.

Vitamins - General Function

• The general function of vitamins is to protect the body against disease and regulate body processes. Each vitamin performs its own function

Carbohydrates - Make Up and Function

• Carbohydrates are either sugars (simple carbohydrates) or starches (complex carbohydrates).

• After digestion, all carbohydrates are broken down into glucose, the simplest form.

• Once the glucose is absorbed, it is converted to energy- a process known as metabolism.

• Carbohydrates are the main source of energy for our body, providing about 60% of our bodies energy. Each gram of glucose can provide $17 kj$ of energy.

Carbohydrates - Sources

• Simple carbohydrates, high in sugar, are found naturally in foods or added to processed foods to make them sweeter: lollies, jam, apples, pears, ice blocks, fruit juices, honey, soft drinks, milk.

• Complex carbohydrates, high in starch, are found in grain and cereals: Bread, Pasta, potatoes, rice, peas, crackers, corn.

Protein - Function and Make Up

• Growth and repair of hard and soft tissue, i.e. all our bodies cells e.g. growth of muscle, organs, bone and teeth.

• Protein is also a secondary source of energy. Protein provides $17 kj$ energy per gram, when no other source is available.

• Proteins are made up of Amino Acids, often referred to as the building blocks of protein.

• There are 22 different amino acids making up various types of proteins.

• There are 9 amino acids our body cannot make, and so are essential to get from our diet.

Minerals - Functions and Sources

Lipids

• All lipid molecules are made of a glycerol molecule and 3 fatty acids.

• Saturated fatty acids have no double bonds between carbon atoms

• Monounsaturated fatty acids have one double bond between carbon atoms

• Polyunsaturated fatty acids have two or more double bonds between carbon atoms

Lipids - Sources and Function

• Saturated fatty acids- butter, cream, milk, cheese, egg yolk, meat and chicken

• Monounsaturated fatty acids- olive oil, canola oil, olives, nuts, avocado

• Polyunsaturated fatty acids- vegetable oils, margarine, oily fish (e.g. salmon)

• Energy- $37kj$ energy per gram of fat

• Protect our organs and regulate body temperature through fat under the skin

• Transport fat-soluble vitamins around the body

• Omega-6 helps form cell walls, Omega-3 helps brain development

• Excess lipids in our diet (not used for energy) are converted to body fat

Minerals - Make Up and Function

• The body requires over 20 mineral elements in very small amounts daily.

• The general function of minerals is to protect the body against disease and regulate body processes. Each mineral performs its own function.

Lipids - Make Up

• Animal sources are generally solid at room temperature and provide more saturated fatty acids

• Plant sources are generally liquid at room temperature and provide mono- and polyunsaturated fats (unsaturated)

Water - Source and Functions

• The body required 2 litres of water a day to carry out normal bodily functions and prevent things like kidney stones and constipation.

• The best source is fresh drinking water.

• Food sources include fruits, vegetables, milk and juices.

• General function to protect the body against disease and regulate body processes (digestion and respiration)

• Makes up 75% of brain

• Helps carry nutrients and oxygen to cells

• Moistens oxygen for breathing

• Regulates body temperature

• Removes waste

• Accounts for 22% of bones

• Cushions joints

• Makes up 83% of blood

• Helps convert food into energy

• Protects and cushions vital organs

• Helps body absorb nutrients

• Makes up 75% of muscles

Protein - Sources

• Complete proteins provide all 9 of the essential amino acids. Found in animal foods such as meat, poultry, eggs and dairy products. Soybeans are the only plant source of complete protein.

• Incomplete proteins lack at least one of the 9 essential amino acids. E.g. beans, rice, bread, nuts, seeds, legumes (dried beans), spinach, broccoli etc

Six Essential Nutrients

• Carbohydrates

• Proteins

• Fats

• Vitamins

• Minerals

• Water

• The body requires essential nutrients to function properly and must obtain them from food.

Active Non-Nutrients

• Active non-nutrients are substances that are not essential for life but contribute to good health or enhance body functioning. Example yoghurt has fibre and probiotics.

• Two major categories of nutrients:

  • Macronutrients: Needed in large amounts, provide energy in calories (carbohydrates, proteins, fats).

  • Micronutrients: Needed in smaller amounts (vitamins and minerals).

• Water: Has its own class with varying requirements.
  Active Non-Nutrients Include:

• Dietary Fibres: Are not essential to health, but are very beneficial.

• Phytochemicals: Are disease fighting chemicals.

• Probiotics

Dietary Fibre

• Type of carbohydrate, non-nutrient but beneficial.

• Found only in plant-based foods.

• Keeps gut contents healthy and moving, fuels beneficial gut bacteria.

• Encourages bacterial multiplication, protecting from infection and producing useful substances.

• Absorbs moisture, softening stools for easier passage.

• Classified as soluble or insoluble, found in most plant foods.

Phytochemicals

• Disease-fighting chemicals from plants.

• Help reduce the risk of several diseases.

• Examples: antioxidants and phytoestrogens.

Antioxidants

• Type of phytochemical, 8000 different types in fruits, vegetables, and plant sources.

• Protect cells from free radicals caused by tobacco smoke, radiation, or pollution.

• Help control high blood cholesterol.

Phytoestrogens

• Type of phytochemical, naturally occur in plants.

• Converted into hormone-like compounds by gut bacteria.

• Imitate oestrogen, improving cardiovascular health and reducing cancer risk.

• The most powerful source is the soya bean.

Essential Nutrients and Individual Needs

• Essential amino acids, carbohydrates, essential fatty acids, vitamins, and minerals are needed to sustain life and health.

• Nutritional needs vary from one life stage to another.

Factors Influencing Food Selection in Australia

• Geographical Factors

  • Climate determines what food can/cannot be grown.

  • Australia's varied climate allows for a wide range of foods.

  • Outdoor eating is common due to the warm climate.

  • Fresh seafood, cold salads, fruits, and light meals are popular because of the warm climate.

• Social Factors

  • Casual socializing and outdoor environments.

  • Families come together for BBQs, sharing food in a casual setting.

  • Food is eaten in a communal way, such as shared platters and salads.

• Physiological Factors

  • Hunger is rarely experienced in Australia due to good food access.

  • Appetite is commonly experienced due to a wide variety of foods.

  • Gender determines how much energy from food is required.

  • Body size determines how much energy from food is required; Australians are generally larger.

  • Activity levels determine how much energy from food is required; Australians generally lead an active lifestyle.

• Psychological Factors

  • Values: Australians value health and lifestyle.

  • Attitudes: Opinions around food can be varied; more Australians are becoming health-conscious and environmentally aware.

  • Beliefs: What is thought to be true based on tradition, customs, or religion.

  • Experiences: Past experiences influence future choices.

  • Emotions: Linked to feelings.

  • Habits: Routines performed without thinking.

• Media & Advertising

  • The media target adolescents and young people.

  • Images of youthful, fun-loving people are portrayed.

  • More commonly seeing a broad range of cultural groups represented.

  • An increase in disabled people being used in media and advertising.

• Technology

  • Australia is technologically advanced, with access to a range of food items due to technology in transportation and processing.

• Religion

  • Australia is traditionally a Christian country, but migration has made it multicultural with various religions.

  • Australians are accepting of food customs around religious celebrations.

• Economy

  • Australians generally have sufficient available income for food.

  • The cost of food is determined by quality, seasons, availability, and transportation.

  • Seasonal produce is more affordable.

  • Australians generally shop at supermarkets; bulk retailers are becoming more popular.

  • Processed food is more expensive.

Consequences of Poor Diet

• Too much food or the wrong food can lead to being overweight, undernourished, and at risk for diseases like arthritis, diabetes, and heart disease.

• What we eat is central to our health.

Sugar Consumption

• Weight gain and dental health are the primary concerns regarding sugar intake.

• Debate exists whether sugar alone or processed foods with sugar, salt, and unhealthy fats are the main issue.

• Biggest problem with sugar is weight gain, leading to ill health.

• Sugar is a cause of every disease we are suffering from. Apart from excess weight and dental caries (cavities), the evidence for most of the other conditions having direct evidence is quite limited

Hidden Sugars

• Added sugars are often hidden in everyday foods like breakfast cereal, juice, and flavored yogurt.

• Identifying sugar content is difficult as it is often labelled as “sugars”.

• Sugars are a sub-group of carbohydrates, such as glucose, sucrose, lactose and fructose.

Free Sugars vs. Intrinsic Sugars

• Sucrose, from cane sugar, is one example of free sugars that have the strongest impact on our health.

• WHO defines free sugars as those added to foods plus sugars naturally present in honey, syrups, and fruit juices.

• Examples of added sugar found on food labels: dextrose, fructose, glucose, honey, maple syrup, sucrose, malt, maltose

• Intrinsic sugars are naturally present in fruit, vegetables, and dairy foods.

• These are not problematic and are associated with positive health outcomes.

• Intrinsic fruit sugars from juice work like added sugar, but sugar eaten with whole fruit and fiber is not a worry.

• Fructose from high fructose corn syrup is a common sweetener in processed foods in the US.

• However, fructose from a banana is beneficial.

Sample Foods and Their Sugar Content (approximately 25 grams of sugar per serving)

• Coke: 200mls contains $26.6$ grams of sugar

• Weet-Bix: 45 biscuits contains $24.5$ grams of sugar

• Nutri-Grain: $93.3$ grams contains $24.9$ grams of sugar

• Golden Circle orange juice: $333.3$mls contains $25.9$ grams of sugar

• Tip Top raisin toast: 4 pieces contains $22.8$ grams of sugar

• Yoplait strawberry yoghurt: $175$ grams contains $23.6$ grams of sugar

• Cottees strawberry jam: 5 teaspoons contains $24.9$ grams of sugar

• Heinz baked beans: $560$ grams contains $24.7$ grams of sugar

• Heinz tomato ketchup: $105$mls contains $27.1$ grams of sugar

• Cadbury Dairy Milk chocolate bar: $42.9$ grams contains $24.5$ grams of sugar

Malnutrition

• Malnutrition is the condition of not getting enough or getting too much of a nutrient or nutrients. There are two forms of malnutrition: overnutrition and undernutrition. Both conditions can come with serious health consequences.

• Undernutrition: Lack of nutrients and insufficient energy supply.

• Overnutrition: Excessive nutrient and energy intake, can result in obesity.

Health Risk Factors

• Hypertension:

  • Risk increases with: overweight, family history, smoking, African or Caribbean descent, too much salt, not enough fruit and vegetables, lack of exercise, too much caffeine, too much alcohol, age over 65.

• Dental Caries:

  • Occurs when acids dissolve the outer layer of the teeth.

  • Widespread health problem.

  • Smoking and alcohol: people who smoke and drink alcohol regularly are at an increased risk of tooth decay

  • Dry mouth people who have lower levels of saliva in their mouth are at higher risk of developing tooth decay

• Coronary Heart Disease:

  • Reducing salt intake: Salt is the main source of sodium in the diet, a high intake of which is related to high blood pressure. High blood pressure is a risk factor for CHD.

    • Ways to reduce salt intake include:

      • Read the label to choose food with lower levels of salt;

      • Don't add any extra to cooking or at the table;

      • Use herbs and spices to flavour food rather than salt.
        Reducing saturated fat intake:

    • Choosing lean cuts of meat, trimming off excess fat and removing skin from meat;

    • Cut back on oils high in saturated fat (e.g. lard, ghee, butter, palm oil) and use fats that are high in unsaturated fat (e.g. rapeseed, olive, sunflower oils) or opt for lower fat spreads and only use in small amounts.

    • Choose reduced fat dairy products (e.g. skimmed, 1% or semi-skimmed milk, low fat yogurt, reduced fat cheese).

    • Grill foods rather than fry foods;

    • Compare food labels to find lower saturated fat options.

• Obesity:

  • Body mass index (BMI) is weight in kilograms (kg) divided by height in metres (m) squared.

    • $BMI = \frac{weight (kg)}{height (m)^2}$

    • A BMI between 18.5 and 25 is defined as healthy.

    • A BMI of over 25 is defined as overweight.

    • A BMI of over 30 is defined as obese.

  • Ways to maintain a healthy weight and reduce the risk of obesity.

    • Do enough physical activity – at least 150 minutes a week

    • Follow healthy eating recommendations, e.g. the eatwell plate

    • Increase active travel e.g. walking, cycling to school/work

    • Check food and drink labels e.g. portion size, nutrition information

    • Reduce screen time e.g. TV, computer and increase activity instead in leisure time

• Osteoporosis:

  • Is a condition that weakens bones, making them fragile and more likely to break.

  • After our mid thirties, we gradually start losing bone density.

    • Risk factors for osteoporosis include:

      • Low oestrogen levels (the female hormone oestrogen is essential for healthy bones. After the menopause oestrogen levels fall, increasing the risk of osteoporosis. This is why women are more at risk of developing osteoporosis then men).

      • Being underweight (a BMI under $19kg/m^2$);

      • Heavy drinking;

      • Smoking;

      • Certain health conditions (e.g. hormone-related conditions, Crohns, ulcerative colitis, eating disorders, conditions treated with corticosteroids);

      • Long periods of inactivity (e.g. bed bound

      • Ways to help strengthen bones or minimise age-related bone loss include:

        • Undertake daily weight-bearing exercises (e.g. walking, running);

        • Ensure adequate intake of calcium and vitamin D;

        • Consume a healthy, balanced diet (including at least 5 A DAY of fruit and vegetables) - this will help you get all the vitamins and minerals needed for bone health (e.g. phosphorus, vitamin K).

• Iron deficiency anaemia:

  • Iron is essential for the formation of haemoglobin in red blood cells; haemoglobin binds oxygen and transports it around the body.

  • Iron requirements increase during adolescence because of growth and for girls, the start of menstruation. Some women have very high iron requirements because they have large menstrual losses.

    • Risk factors for iron deficiency and iron deficiency anaemia include:

      • low intake of iron;

      • poor iron absorption;

      • period of life when iron requirements are especially high (e.g. growth and pregnancy);

      • heavy blood loss as a result of menstruation

      • infections;

      • the presence of other micronutrient deficiencies.

      • Liver, red meat, pulses, nuts, eggs, dried fruits, poultry, fish, whole grains and dark green leafy vegetables are all sources of iron.

• Type 2 diabetes:

  • A healthy varied diet, taking more physical activity, not smoking and losing weight (if necessary) may reduce the risk of diabetes.

  • A healthy, varied diet is based on starchy foods and plenty of fruit and vegetables, and is low in fat, sugar and salt.

    • Non-modifiable risk factors include:

      • age;

      • family history;

      • ethnicity.

    • Modifiable risk factors include:

      • weight;

      • waist circumference.

Dietary Disorders

• Discuss diet and lifestyle factors that may contribute to the development of dietary disorders.

• Suggest and justify diet and lifestyle advice to manage dietary disorders.

• Identify the ages and stages most at risk from each of the dietary disorders.

Coronary Heart Disease- CHD

• CHD is caused by a narrowing of the blood vessels to the heart. This reduces the flow of blood to the heart.

  • Risk factors for coronary heart disease that can't be changed (non-modifiable risk factors):

    • family history of heart disease;

    • age;

    • sex (male);

    • ethnic background (e.g. people of a South Asian background are more likely to be at risk developing heart disease)

    • some existing medical conditions (e.g. type 2 diabetes, haemachromatosis)

• Reducing the risk of coronary heart disease- Maintaining a healthy weight:
  * People who are overweight or obese tend to have increased levels of blood cholesterol, high blood pressure and an increased risk of developing type 2 diabetes.
  * Individuals who carry fat around the waist are at greater risk than those who carry fat on the hips and thighs. This can be measured by waist circumference.

Cholesterol

• Cholesterol is a type of fat that is needed to make cells in the body function properly. It is produced in the liver and some is also obtained from the diet. High levels of cholesterol in the blood increase the risk of CHD.
  * Ways to lower blood cholesterol:
  * Consuming soluble fibre (found in foods such as oats, fruits, vegetables and pulses) has been shown to reduce blood cholesterol levels by reducing the amount of cholesterol absorbed from the intestine;
  * Plant stanols or sterols (around 1.5-3g/d) can reduce cholesterol if eaten as part of a healthy, balanced diet.

Malnutrition and Balanced Diet

• Having intakes of energy and/or nutrients below or in excess of needs for long periods of time can affect health. This is called malnutrition.

• Severe under nutrition (having an intake of energy and/or nutrients below what is needed) is rare in the United Kingdom, but can be common in some developing countries. However, under nutrition does occur in the UK, e.g. micronutrient deficiencies.

• Children suffer the effects of starvation (not enough food) more quickly than adults.

• A balanced diet is based on the Eatwell Guide. An unbalanced diet can lead to dietary related diseases.

• The risk of malnutrition is increased by:

  • Increased requirements for some nutrients;

  • Restricted range of foods;

  • Reduction in available income;

  • Very low income;

  • Medical conditions;

  • Psychological conditions.

Common Diseases due to malnutrition

• Worldwide, Kwashiorkor and marasmus are two common diseases caused by a lack of protein and energy.

• Fat soluble vitamins (A, D, E and K) and minerals are stored in the body so it takes time for deficiency diseases to develop.

• Water soluble vitamins are not stored in the body so low intakes usually lead to signs of deficiency relatively quickly.

Impact of Coronary heart disease

• It is estimated 7 million people in the UK are living with Coronary heart disease (CHD), which costs the NHS £6.8 billion a year. CHD is the leading cause of death in the UK, with around 1 person dying from CHD every 8 minutes.

• It is believed 80% of CHD and strokes could be prevented by changes to lifestyle factors, such as diet, physical activity and smoking.

Other Types of Diseases Due to Poor Nutrition

Cancer occurs when abnormal cells in the body develop and increase rapidly. The abnormal cells can also spread to other parts of the body and multiply.
Anaemia: The mineral iron is vital for making red blood cells. Iron from the diet forms haemoglobin, which carries oxygen in the blood
Factors that affect bone health:

• age;

• genetics;

• environment;

• hormones;

• infections.*Consuming adequate amounts of calcium and vitamin D throughout life will help with bone health and strength.

Disease Prevention

Be a healthy weight.

• Move more.

• Avoid high-calorie foods and drinks.

• Enjoy more grains, veg, fruit and barely.

• Limit intake of red meat and avoid processed meat.

• Don't drink alcohol.

• Eat less salt.

• Don't rely on supplements.

• Breastfeed your baby.

Associated of Obesity

• People who are obese are more likely to suffer from:

• coronary heart disease;

• type 2 diabetes;

• gall stones;

• arthritis;

• high blood pressure;

• some types of cancers, i.e. colon, breast, kidney and stomach.

Undernutrition and Overnutrition

• Undernutrition is defined as a lack of proper nutrition, caused by not having enough food or not eating enough food containing substances necessary for growth and health. Undernutrition is common in underdeveloped countries across the world, but it also impacts

• countries that are advanced. Overnutrition is defined as the overconsumption of nutrients and food to the point at which health is adversely affected. Overnutrition can develop into obesity, which increases the risk of serious health conditions, including cardiovascular disease, hypertension, cancer and type- 2 diabetes.

• There are a range of health conditions that are associated with having either under or overnutrition that have a severe impact on people’s lives. Examples of some of these health conditions are anaemia, cardiovascular disease, obesity, osteoporosis and type 2 diabetes.

Health conditions linked to undernutrition

• Anaemia is a lack of red blood cells or haemoglobin. Red blood cells are important because they carry oxygen from the lungs around the body. Anaemia is a health condition that is linked to undernutrition. Anaemia can be caused when we are lacking iron. Iron is a nutrient that is required to make haemoglobin. Anaemia can be diagnosed through a blood test. By having a healthy balanced diet, you can reduce your chances of getting anaemia. Foods that you can eat to help with anaemia:

  • Leafy greens - spinach and kale

  • Red meat - beef, lamb and venison

  • Poultry

  • Liver

  • Seafood - sardines, tuna and salmon

  • Iron fortified foods

  • Beans - kidney beans, chickpeas and soybeans

  • Nuts and seeds - pumpkin seeds, cashews and pistachios

• Cardiovascular disease is a health condition linked to undernutrition. Cardiovascular disease often involves narrowed or blocked blood vessels that can increase the risk of a heart attack or stroke. You can reduce your risk of getting cardiovascular disease by eating a healthy balanced diet and exercising regularly. An unhealthy diet increases cholesterol, increases the risk of becoming overweight and increases the risk of getting diabetes. All of these are serious risk factors for developing cardiovascular disease. Foods that you can eat to help with cardiovascular disease:

  • Leafy greens - spinach and kale

  • Whole grains - brown rice, oats and quinoa

  • Berries - strawberries, blueberries and raspberries

  • Avocados

  • Fatty fish and fish oil - salmon, mackerel, sardines and tuna

  • Nuts and seeds – walnuts and almonds Beans

  • Tomatoes

  • Garlic

  • Olive oil

  • Green tea

• Obesity is a disease that is linked to overnutrition. It is a completely treatable disease. Obesity is often caused when we eat more food than is needed to meet our energy needs. The extra energy from overeating is stored in the body as fat. Eating foods that are higher in kilojoules such as chips, doughnuts, pastries and sugary drinks can increase your risk of developing obesity. Obesity can be reduced by having a healthy balanced diet and exercising regularly. Foods that you can eat to help with obesity:

  • Choose minimally processed foods.

  • Whole grains

  • Vegetables

  • Whole fruits

  • Nuts, seeds, beans

  • Plant oils

  • Fish

  • Poultry

• Osteoporosis is a health condition linked to undernutrition. It is a disease that affects the density and quality of bones. Osteoporosis occurs when a person’s bone loses minerals, such

  • as calcium, faster than their body can replace them. When bones are more porous and fragile, they are at a greater risk of fracturing. Most people do not know they have osteoporosis until they fracture a bone. A healthy balanced diet high in calcium and regular exercise minimises your chance of getting osteoporosis. You can treat osteoporosis with medication, and you can reduce the chance of getting it by eating calcium rich foods. Foods that you can eat to help with osteoporosis:

    • Dairy products - milk, yoghurt and cheese

    • Green leafy vegetables - broccoli, kale and spinach

    • Fish - canned salmon and sardines with the bones

    • Nuts - almonds and brazil nuts

Type 2 Diabetes

• Type 2 diabetes is the most common form of diabetes. It occurs when the pancreas can’t make enough insulin or when our bodies become resistant to insulin, which leads to high blood glucose levels. Insulin is needed to allow glucose from the bloodstream to enter the body’s cells and be used for energy. Having high blood glucose levels means that there is too much sugar in the blood stream. Type 2 diabetes can be delayed or prevented by eating a healthy balanced diet and exercising regularly. There is currently no cure for type 2 diabetes, but the condition can be managed through lifestyle modifications and medication. Foods that you can eat to help with Type 2 diabetes:

  • Fatty fish - salmon, sardines and anchovies

  • Leafy greens - spinach and kale

  • Cinnamon

  • Eggs

  • Chia seeds and flaxseeds

  • Turmeric

  • Greek yoghurt

  • Nuts - almonds and brazil nuts

  • Broccoli

  • Extra virgin olive oil

  • Apple cider vinegar

  • Strawberries

  • Garlic

  • Squash

Australian Guide to Healthy Eating

Enjoy a wide variety of nutritious foods and drink plenty of water
How many serves of these foods should we eat on average each day?

Children and Teenagers
4-7 years
Fruit 1
Lean meat, nuts & legumes 1-2