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Carbohydrates
Provide
fuel
for the body
cereals
, bread,
pasta
Fibre
Is not
absorbed
by the body
cleans the intestinal tract
whole meal bread, fruits and vegetables
Protein
:
Function is to build, maintain and repair
cells
and
tissue
Acts as a
fuel
for producing
energy
eggs
, milk,
beef
, nuts
Fats -
lipids
:
rich
fuel
source for
energy
maintenance and development of
cell membrane
structure
Mono-unsaturated fats:
improve
blood cholesterol
levels
Avocado
,
almonds
, cashews and oils
Poly-unsaturated fats:
Flax seeds
, chia seeds,
salmon
and tuna
Saturated and trans fats:
increase
blood cholesterol
levels and therefore contribute to an increased risk of
cardiovascular
conditions
Saturated fats:
fatty
cuts of meat, full cream milk and
chocolate
Trans fats
:
cakes, pies, cookies, donuts and biscuits
water
:
medium for all
chemical
reactions for energy
forms the basis of
blood
, urine and
gastric juices
keeps the body
hydrated
apple,
watermelon
,
lettuce
and celery
micronutrients:
needed in
small
amounts
if none are consumed body will use up storage causing
bone
and
muscle
loss
Mineral -
Calcium
:
for building
bone
and hard
tissue
important in
growth
periods
dairy products,
salmon
+
sardines
, spinach and broccoli
Mineral -
Sodium
:
regulation of
fluids
- water and
blood
excessive sodium can draw out
excess fluid
out of
cells
table salt
, fish,
olives
and cheese
Minerals - Iron:
essential component of
blood
Carries
oxygen
around the bloodstream
important in
hemoglobin
chicken
,
turkey
and tofu
Vitamin D:
absorbs
calcium
from
intestine
fish,
egg yolks
and
beef liver
B vitamins:
essential in
metabolism
- fuel to
energy
vegemite,
eggs
,
fish
and milk
Folate B-9:
DNA
synthesis
red
blood cell development
citrus
fruits,
poultry
+ eggs, green leafy vegetables
Vitamin
B12
:
forming of
red blood cells
animal origin food source =
meat
, eggs and
cheese
Australian Guide to Healthy Eating:
Federal government
initiative
Aim is to
reduce short-term
and long-term consequences associated with
nutritional imbalance
Visual representation
based upon the Australian
Dietary Guidelines
shows
5 food groups
recommended for
daily consumption
AGHE -
Negatives
:
Doesn't provide serving
sizes
No information on
composite
foods
The Healthy Star Rating System:
Federal
government endorsed
overall
nutritional
profile of packaged foods
quick
, easy way to compare foods
based on
100g
or
100ml
compares energy, risk
nutrients
, protective
nutrients
and the proportion of fruit, vegetables, nut and legume content
HSRS -
Negatives
:
Voluntary
doesn't mean that the
food
provides all the essential nutrients for a
balanced
diet
Healthy Eating Pyramid:
developed by
Nutrition
Australia
promotes good
health
and
well-being
simple
visual tool
HEP -
Negatives
:
doesn't provide serving
sizes
no
information on
composite
foods
short term - insufficient B group vitamins + iron:
energy levels
decrease
=
fatigue
Short term - insufficient fibre:
increase
risk of
constipation
adds bulk to faeces, and allows
water
to remain in
stool
Short term - insufficient water:
water
is essential for optimal functioning =
dehydration
Short term - excessive
sodium
consumption:
hypertension
can result = draws fluid from cells and causes an
increase
blood pressure
Short term - excessive
saturated
and
trans
fats:
increase bodies
cholesterol
levels
too much
cholesterol
in bloodstream = fatty deposits in
arteries
Long Term - underweight:
undernourishment =
slowed growth
as the
nutrients
required for hard tissue growth/formation are not present
Long term -
overconsumption
of
sugars
:
sugars =
bacteria
which produce acids in the
mouth
leads to tooth
decay
and
dental
cavities
can cause
inflammation
and infection = loss of
teeth
Long Term - overconsumption of fats, protein + carbohydrates:
excess is stored as "fat" tissue, which causes
weight gain
= overweight or
obesity
increased levels of
LDL
in blood = restricted and
stopped
blood flow
Long Term -
overconsumption
of
sodium
:
hyperextension
= strokes and
heart attack
Long Term -
underconsumption
of iron, folate, vitamin C and vitamin B12:
affects
red blood cell production
- anemia can occur which causes
tiredness
and weakness
Long Term -
underconsumption
of
calcium
:
bone strength
=
risk
of porous
weak
bones
later
in life
Long Term - underconsumption of fibre:
insoluble
fibre adds bulk and removes
waste
if not removed risk of
abnormal
and
uncontrolled
cell growth
risk of
tumours
and
colorectal
cancer
Nutritionist:
tertiary
qualification
help achieve
optimal health
and wellbeing by providing information about the impact of food choice on health and
wellbeing
not qualified for
medical
treatment
Dietitian
:
tertiary
qualification
better suited to provide
nutritional
advice
can provide dietary treatments for conditions such as
diabetes
, food allergies,
overweight
and obesity
Source of nutritional information-
Television
:
report latest
studies
snapshots of
studies
without
background
information
not advice
qualified
Strategies to evaluate validity:
read
the URL - .org, .gov, .edu
examine
content
- author, publisher, organisation, who funded ect.
Author -
find
details
Links -
credible
sources?
unrealistic
claims : “ lost 15kg in 19 days “
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