new health n human

• macronutrients

  nutrient that is required by the body in large amounts (for example, protein, carbohydrates, fats)
• micronutrients

  utrient that is required by the body in small amounts (for example, minerals and vitamins)
• Carbohydrates

  provide fuel for the body, they're vital for the rapid growth as well as for metabolism
• foods containing carbohydrates

  -vegetables

  -rice

  -bread

  -pasta

  -cereals
• fibre


  fibre is a type of carbohydrate, it travels

  through the digestive system, acting like a cleaner as it moves
• benefits of fibre

  -provides feeling of fullness

  -reduces cholesterol levels

  -absorbs water

  -prevents constipation
• foods containing fibre

  -bran

  -wholemeal bread

  -grains and seeds

  -fruit and vegetables, preferably raw or with skins on
• Protein

  Protein has two main functions in the body. Its main function is to build, maintain and repair body cells and the second function of protein is to act as a fuel for producing energy
• foods containing protein


  animal sources; eggs, milk, cheese, beef, chicken, fish and seafood.

  plant sources; soy products, legumes, nuts, wholegrain cereals, brown rice.
• fats


  fats act as fuel for energy, they're a richer source than protein and carbs.

  they are also required for development and maintenance of cell membranes

  
• "good fats"


  monosaturated and polysaturated fats. They reduce cholesterol, support brain functions and promotes health of heart and blood vessles
• "bad fats"


  saturated and trans fats. increase cholesterol and can contribute to cardiovascular disease
• monosaturated fats


  assist in lowering low density lipoproteins, decrease the risk of atherosclerosis
• polysaturated fats


  Both omega-3 and omega-6 fats act to lower LDL cholesterol in the bloodstream and increase HDL, reducing the risk of cardiovascular disease
• saturated and trans fats

  increase cholesterol levels in the blood and can therefore contribute to cardiovascular disease in the long term
• water


  Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones
• food sources of water

  watermelon, apple, cucumber
• Calcium (mineral)


  required for the building of bone and hard tissues and is therefore extremely important during periods of rapid growth, such as during youth.
• food sources of calcium

  milk, spinach, orange juice
• sodium (minerals)


  regulation of fluids in the body, including water and blood.
• food sources of sodium

  table salt, olives, fish
• iron (minerals)


  forms the 'haem' part of haemoglobin, which is the oxygen-carrying component of blood.
• food sources of iron


  broccoli, eggs, chicken
• vitamin D (sunlight)


  absorbs calcium from the intestine into the bloodstream, deficiency can cause low levels of calcium being absorbed and bones becoming weak
• food sources of vitamin D

  Tuna, beef liver, cheese
• Vitamin B-group


  These vitamins are essential in the process of metabolising or converting the fuels (carbohydrates, fats and protein) into energy
• Vitamin B deficiency


  slowed growth of muscles and bones
• food sources of vitamin B

  Vegemite

  fish

  eggs
• Folate (B9)

  It plays an important role in DNA synthesis, and is therefore required for cells to duplicate during periods of growth, also plays a role in the development of red blood cells
• Folate deficiency

  anemia
• vitamin B12


  main function during youth is for the formation of red blood cells, ensuring the they are the correct size and shape to enable oxygen to be transported throughout the body.
• food sources of vitamin B12

  vitamin B12 is found only in food sources of animal origin
• Vitamin B12 deficiency


  anemic
• Australian Guide to Healthy Eating (AGHE)

  the Australian guide to healthy eating is like a map from the government that helps you navigate the food landscape to avid getting lost in unhealthy choose and steer toward a balanced diet.

  
• The Health Star Rating System

  the health star rating system is where each product gets a score based on its nutrients per log making it easier for you to choose healthier option

  
• The Healthy Eating Pyramid

  the healthy eating pyramid is visual guide that stacks foods from different group in a way that shows how much of each type you should eat for a balanced diet

  
• Short term consequences of nutritional imbalance

  hypertension, dehydration, high blood cholesterol, fatigue, constipation
• The long-term consequences of nutritional imbalance

  tooth decay, overweight/obesity, cardiovascular disease, osteoporosis, anemia, underweight, colorectal cancer
• sources of nutritional information

  - TV and print media

  - Internet, social media and nutrition apps

  - Medical practitioners

  - Nutritionists and dietitians
• REAL


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