health

• Macronutrients


  • Carbohydrates
  • Protein
  • Fats
• Carbohydrates


  Provides energy, heat, fibre
• Food sources of carbohydrates


  • Fruit
  • Vegetables
  • Legumes and pulses (chickpeas, beans, lentils)
  • Foods made from cereal grains (wheat, oats, rye, barely, corn, rice. Eg, bread,rice)
  • Dairy products
  • Sugar
  • Soft drinks
  • Sport drinks
  • Lollies
  • Cordial
  • Jam
  • Honey
• Protein


  Necessary building blocks for growing bodies, amino acids- 9 essential, 11 non essentials, essential for growth, maintenance, and repair of, muscle, organs, bones, blood. Production of enzymes and hormones
• Food sources of protein


  • Lean meat (red meat, chicken, fish)
  • Eggs
  • Dairy food (low fat milk, yoghurt, cheese)
  • Legumes
  • Cereals -gluten is a protein!
• Fats


  Important for structural components of cells, transport of fat soluble vitamins, insulation, cushioning. Cholesterol- production of sex hormones
• Food sources of fats


  • Saturated and trans fats- animal products such as meat, butter, dairy, take away food, fried food, chocolate, cake, biscuits, chips, pastries, hydrogenated fats
• Micronutrients


  • Vitamin D
  • Vitamin B9/Folate
  • Calcium
  • Sodium (salt)
  • Iron (Fe)
• Vitamin D


  Needed for controlling calcium levels, strong bones, teeth development, muscle development
• Food sources of Vitamin D

  • Vitamin D is produced in the body in response to sunlight, (exercise boosts production), some fish and fish liver oils, egg yolks, fortified cereals
• Vitamin B9/Folate


  Decreases risk of having a baby with neural tube defect
• Food sources of Vitamin B9/Folate


  • Fortified cereals, green leafy vegetables, some citrus fruits, certain beans
• Calcium


  Needed for strong bones and teeth, nerve, heart and muscle function, blood clotting, enzyme activity
• Food sources of Calcium


  • Dairy products such as, milk, yoghourt, cheese, non dairy sources such as, fortified cereals & alternative milks, legumes, nuts, dark leafy greens eg. spinach, bok choy, kale, broccoli dried fruit eg apricots
• Sodium (salt)


  Controls blood pressure and blood volume, nerve and muscle function
• Food sources of Sodium


  • Most comes from packaged, processed, store bought and restaurant foods. Processed meats, canned soups, canned vegetables, fast foods, pretzels, chips, breads, cereals, table salt, caviar. Naturally found in food such as tuna, pork, peanuts, potatoes, lemons, beets, milk and celery
• Iron (Fe)


  Crucial in rapid growth, increase in blood volume and muscle mass. Helps blood cells carry oxygen, can improve mental function, can improve physical performance, essential for menstruating and vegetarians
• Food sources of Iron


  • Meat, chicken, fish, fortified breakfast cereals, whole grain bread, nuts and dried fruits, dark leafy greens, legumes
• Glycemic index (GI)


  A scale that rates carbohydrates according to how quickly they raise the glucose level of the blood
• Glycemic index


  • Foods high in GI raise the blood glucose levels quickly and high
  • Low GI foods provide a slow and gradual release of glucose into the blood
• Glycemic index ranges


  • Low GI (<55)
  • Medium GI (56-69)
  • High GI (70>)
• Examples of GI ranges

  • Low GI: soy products, beans, fruit, milk, pasta, grainy bread, porridge (oats) and lentils
  • Medium GI: orange juice, honey, basmati rice and wholemeal bread
  • High GI: potatoes, white bread and short-grain rice
• Diet related illness


  Development of chronic diseases such as obesity, cardiovascular disease, hypertension, stroke, type 2 diabetes, metabolic syndrome, some cancers, and perhaps some neurological diseases. Consuming unhealthy food and beverages, such as sugar-sweetened beverages and highly processed food leads to this illness
• Short and long term effects of diet related illness

  • Short term- mood, energy, indigestion, sleep
  • Long term- mental health, teeth and bones, cardiovascular system, chronic illness
• How to correct diet related illness

  1. Eat more healthy meals

  2. Limit sodium intake and junk food

  3. Add more fruits and vegetables

  4. Add lean meats for protein
• Fibre


  Mainly a carbohydrate, to keep the digestive system healthy
• Benefits of fibre


  • Lowering blood cholesterol, keeping our weight under control, stabilising glucose (important for diabetes), reducing the risk of other health conditions
• Water


  Carries nutrients. oxygen & waste through body, solvent, dissolves nutrients, assists in digestion and absorption of food, reactant & product in chemical reactions-metabolism, lubricates & cushions joints, shock absorber in eyes & spinal cord, helps body regulate temperature, maintains blood volume
• Food sources of water

  • Cucumber
  • Watercress
  • Apple
  • Celery
• Information found on a food label

  • Nutrition Information Panel
  • Percentage Labelling
  • Food Identification
  • Information for people with food allergies or intolerances
  • Date Marking
  • Ingredient List
  • Labels must tell the truth
  • Food Additives
  • Directions for use and storage
  • Legibility Requirements
  • Country of Origin
  • Nutrition and Health Claims
• How to read a food label: compare the nutritional panel of products by looking at the 100g
• How to modify recipes

  1. Bigger

  2. Add

  3. Replace

  4. Explain why