Health Nutrition

• What are the Macronutrients?


  carbohydrates, proteins, and fats
• What are the Micronutrients?


  Vitamin B9, Vitamin D, Calcium, Sodium, Iron
• Carbohydrates + examples


  provides energy (fuels your body) provides heat, provides fibre. - fruit, vegetables, legumes, dairy, sugar, grains
• Protein + examples


  building blocks for growing bodies, essential for growth, maintenance and repair of muscles, organs, bones and blood, production of enzymes and hormones. - lean meat, eggs, dairy, legumes, cereals
• Mono & Poly-unsaturated Fats + examples


  Healthy fats and decrease cholesterol levels - Avocadoes, nuts, olive oil, fish, canola oils, soy oils, seeds
• Saturated and Trans Fats + examples

  Unhealthy fats and Increase cholesterol levels - Meat, dairy, butter, fried food, cake, biscuits, chips
• Vitamin D + examples

  Controlling calcium levels, strong bones/teeth development, muscle development, nervous system and immune system - sunlight, fish, fish liver oils, egg yolks, fortified dairy and cereal products,
• Calcium + examples


  Strong bones /teeth, nerve, heart & muscle function, blood clotting - milk, yoghurt, cheese
• Vitamin b9/Folate


  Important in red blood cell formation, healthy cell growth and function, crucial during pregnancy to reduce the risk of birth defects of the brain and spine. - dark green leafy veggies, beans, peas and nuts
• Sodium + examples


  Controls blood pressure & blood volume, nerve and muscle function - packaged, processed foods, processed meats, canned soups, canned vegies, fast food, table salt, caviar
• Iron + examples


  Helps blood cells carry oxygen, crucial in times of rapid growth, increase in blood volume, and muscle mass. - meat, chicken, fish, breakfast cereals, wholegrain bread, nuts and dried fruit, dark leafy vegies, legumes.
• Glycaemic Index (GI)


  This scale ranks carbohydrate-containing foods, from 0 -100, based on their effect on blood glucose levels over a period of time - usually two hours.
• High GI


  Raises blood glucose levels quickly and high
• Low GI


  Provides a slow and gradual release of glucose into the blood
• LOW GI foods and ranges

  less than 55, soy products, grapes, broccoli, asparagus, milk and beans
• MEDIUM GI foods and ranges

  (55-70) - orange juice, honey, wholemeal bread
• HIGH GI foods and ranges

  greater than 70 - potatoes, white bread and short-grain rice.
• What is a diet related illness?

  is a diet often considered a lifestyle factor, contributing to the development of many chronic conditions. - Obesity, Dental caries, Type 2 diabetes, Osteoporosis
• Short term consequences of a diet related illness

  increased stress levels, fatigue, change in weight, decreased energy levels
• Long term consequences of a diet related illness

  dying of heart disease, strokes, type 2 diabetes, obesity
• How can a diet related illness be corrected?

  By making changes to ones diet, reducing the amount of unhealthy fats consumed , adding fruits and vegetables in diet, engaging in regular physical exercise and consulting a healthcare professional.
• What is Fibre and the benefits?

  A complex carbohydrate that can not be digested it is found in grains that promotes healthy motion through the digestive tract and proper absorption of nutrients.
• What is water and where is it sourced from?

  Water is an essential nutrient it carries nutrients, oxygen, and waste through the body through blood, regulates the body temperature, and maintains blood volume. Can be sourced from water, fruits such as melons, strawberries, pineapple, oranges, and veggies like celery, broccoli, and capsicum.
• Food labelling and why they are included


  Provide a wide range of information to help consumers make food choices. Food labels also help to protect public health and safety by displaying information such as use-by dates, directions for use and storage, ingredients, and certain allergens.
• Nutritional Informational Panel (NIP)


  provide information on the average quantity of nutrition present in the food. The information must include: energy in kilojoules, total fat, saturated fat, sugar, sodium and fibre
• How to modify recipes

  Follow the rule: Bigger, Add, Replace and Remove
• Ingredients list


  a listing of the ingredients in a food, with items listed in descending order of weight.