Chapter 4.1, 4.2, 4.3, 4.4

• Not all Youth eat enough of the right foods to have a healthy, balanced diet
• Brainstorm factors that may prevent Youth from eating well

  List the suggestions from class members in your workbooks
• Nutrients

  Substances that provide nourishment essential for the maintenance of life and for growth
• When we eat, foods are broken down in the process of digestion to release nutrients

  The body then uses these nutrients for many functions related to health and wellbeing, including the efficient functioning of the body and its systems, and the prevention of many diet-related diseases
• Nutrients are classified into two groups

  • Macronutrients (large molecules required in high quantities, e.g. carbohydrates, protein and fats)
  • Micronutrients (small in size and only needed in small quantities for the functions they perform, e.g. Vitamins, minerals)
• Kilojoule (KJ)


  A unit for measuring energy intake or expenditure
• Glucose


  The preferred fuel for energy. Carbohydrates are rich in glucose.
• The process of carbohydrates being broken down and used by the body

  1. Carbohydrates are broken down and the glucose molecules are absorbed into the bloodstream

  2. Cells take the molecules from the bloodstream and store them, ready for use

  3. Glucose that is not used by the body is converted to fatty acids and is stored as adipose (or fat) tissue

  4. If a person eats too many carbohydrates, they can gain weight because of the increase in the amount of glucose being converted to fat. This process can be reversed if energy is needed by the body
• One gram of carbohydrate will produce about 16 kJ of energy
• Fibre

  Not absorbed by the body, it travels through the body acting as a cleaner. Benefits: provides a feeling of fullness, reduces cholesterol levels, absorbs water, prevents constipation
• Amino acids

  Smaller building blocks that make up protein
• Types of proteins

  • Complete proteins (contain all essential amino acids, animal products)
  • Incomplete proteins (don't contain all amino acids and need to be eaten with other protein sources, plant-based foods)
• One gram of protein will produce about 17 kJ of energy
• Types of fats


  • Monounsaturated fats (good fat)
  • Polyunsaturated fats (good fat)
  • Saturated fats (bad fat)
  • Trans fats (bad fat)
• Cholesterol


  A type of fat required for optimal functioning of the body that in excess can lead to a range of health concerns including the blocking of arteries (atherosclerosis). Good fats help to reduce cholesterol levels whereas bad fats are usually high in cholesterol.
• One gram of fat will produce about 37 kJ of energy
• Calcium


  The youth stage signifies the greatest increase in bone density and contributes significantly to achieving optimal peak bone bass. It is vital youth get enough calcium to build as much bone density as possible. More bone density = less likely to develop osteoporosis later in life.
• Sodium


  According to the Better Health Channel, the average Australian consumes eight to nine times the amount of sodium they need for good health and wellbeing. Dangers of too much sodium: heart failure, stroke and heart attack, kidney disease, osteoporosis.
• The National Health and Medical Research Council has set an 'Adequate Intake' of 460–920 mg of sodium per day, which corresponds to 1.15–2.3 grams of salt.
• Iron


  Forms the 'haem' part of haemoglobin, which is the oxygen carrying part of the blood. Someone who does not get enough iron may develop anaemia, a condition characterised by tiredness and weakness. Red meat is a great source of iron, however, often has high levels of saturated fat. Leaner meats are therefore the preferred source.
• Vitamin D


  Required for the efficient absorption of calcium and phosphorus, which are essential for bone health and development.
• Vitamin B1, B2, B3


  Important for energy production, nerve function, and skin health.
• Folate (B9)

  Crucial for cell division and growth, especially during pregnancy and early childhood.
• Vitamin B12

  Necessary for the formation of red blood cells and the maintenance of a healthy nervous system.
• The digestive system is responsible for breaking down food into nutrients that can be absorbed by the body.
• Nutrient absorption occurs when digested foods are broken down into their component parts (carbohydrates, proteins, fats) and transported to cells throughout the body where they are used as fuel or building blocks for new tissues.
• Carbohydrates are converted into glucose, which provides energy for various bodily functions such as muscle contraction and brain activity as well as benefiting cellular processes.
• Protein molecules are broken down into amino acids, which serve as building blocks for muscles, bones, and other tissues.
• Fatty acids from dietary fat are incorporated into cell membranes or stored as triglycerides for later use as an energy source.