HHD - U3 AOS2

• Nutrients required for health and wellbeing

  • Carbohydrates (including fibre)
  • Protein
  • Fats
  • Vitamins (e.g. vitamin D, B-group)
  • Minerals (e.g. calcium, sodium, iron)
  • Water
• Macronutrients


  Nutrients required by the body in large amounts (e.g. protein, carbohydrates, fats)
• Micronutrients


  Nutrients required by the body in small amounts (e.g. vitamins, minerals)
• Kilojoule (kJ)


  Unit for measuring energy intake or expenditure
• Carbohydrates


  • Main function is to provide fuel for the body
  • Preferred fuel source is glucose
• Major food sources of carbohydrates

  • Vegetables
  • Rice
  • Bread
  • Pasta
  • Cereals
  • Fruits (e.g. oranges, grapes, bananas)

  
• Fibre


  • Type of carbohydrate that is not absorbed by the body
  • Provides a feeling of fullness
  • Reduces cholesterol levels
  • Absorbs water
  • Prevents constipation
• Food sources of fibre

  • Bran
  • Wholemeal bread
  • Grains and seeds
  • Fruit and vegetables (e.g. raspberries, apples, bananas, oranges, potatoes, broccoli, corn)

  
• Protein


  • Main functions are to build, maintain and repair body cells
  • Can also be used as a secondary source of energy
• Essential amino acids


  Amino acids that cannot be synthesized by the body and must be consumed
• Non-essential amino acids


  Amino acids that can be synthesized by the body
• Rich animal sources of protein

  • Eggs
  • Milk, cheese and other dairy products
  • Beef
  • Chicken and other poultry
  • Fish and seafood

  
• Rich plant sources of protein

  • Soy products (tofu, soy milk)
  • Legumes
  • Nuts
  • Wholegrain cereals
  • Brown rice
• Fats (lipids)


  • Main function is to act as a fuel for energy
  • Required for the development and maintenance of cell membranes
• Types of fats


  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Trans
• Total fat intake should account for around 25% of the total energy requirement, with the majority coming from monounsaturated fats
• Water


  The human body can last several weeks without food, but only days without water
• Water


  • The body is made up of 50 to 75 per cent water
  • Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones
  • The body can't store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces
  • Adult women should consume around two litres (eight cups) and adult men 2.6 litres (about 10 cups) of fluids a day to prevent dehydration
• Functions of water


  • As a medium for all chemical reactions required to provide energy
  • As a key component of many cells, tissues, blood and systems
• Water is the body's preferred source of hydration, and can also assist in weight management, especially when consumed instead of sugary drinks
• Calcium


  • Key nutrient required for the building of bone and other hard tissues (such as teeth and cartilage)
  • The youth stage signifies the greatest increase in bone density and contributes significantly to achieving optimal peak bone mass
• The greater the bone density during this stage, the less chance the individual will have of developing osteoporosis later in life
• Food sources of calcium

  • Dairy products: milk, cheese, yoghurt
  • Sardines, salmon (with bones)
  • Green leafy vegetables: broccoli, spinach
  • Fortified soy milk
  • Tofu made with calcium sulfate
  • Fortified orange juice
• Oxalic acid in spinach binds to calcium molecules, preventing all of the calcium from being absorbed
• Sodium


  • Plays a role in the regulation of fluids in the body, including water and blood
  • Fluid is drawn to sodium, so the amount of sodium in the blood influences the amount of fluid that stays in the cells
• Most Australians get more than enough sodium in their diet, consuming eight to nine times the amount of sodium they need for good health and wellbeing
• High levels of sodium in the body


  Draws excess fluid out of the cells, increases blood volume and contributes to hypertension (high blood pressure)
• Excess sodium


  Contributes to heart failure, stroke, heart attack, kidney disease, and osteoporosis
• Food sources of sodium


  • Table salt
  • Olives
  • Fish
  • Meat (especially pork)
  • Cheese
  • Bread
  • Many processed foods, such as tomato sauce, packet soups, canned vegetables, pizza and pies

  
• Vitamin D


  The main role is to absorb calcium from the intestine into the bloodstream
• A lack of vitamin D can lead to low levels of calcium being absorbed and bones becoming weak
• Most Australians get enough vitamin D from exposure to sunlight, during which UV rays are converted to vitamin D in the skin
• Groups at risk of vitamin D deficiency


  • People with dark skin
  • People who always cover up when outdoors
• Moderate exposure without sunburn is healthy, but excessive sun exposure leading to sunburn is a major risk factor for skin cancer and should always be avoided
• Food sources of vitamin D

  • Fish (particularly salmon, tuna, sardines)
  • Beef liver
  • Cheese and egg yolks
  • Milk fortified with vitamin D
  • Breakfast cereals and orange juice fortified with vitamin D
• 1. group vitamins


  • Vitamins B1, B2 and B3 (also known as thiamine, riboflavin and niacin)
  • Essential in the process of metabolising or converting fuels (carbohydrates, fats and protein) into energy
• A lack of the B-group vitamins can contribute to slowed growth of muscles and bones
• Rich food sources of B-group vitamins

  • Vegemite
  • Wholegrain cereals and breads
  • Eggs
  • Fish
  • Meats
  • Dark-green leafy vegetables
  • Milk

  
• The B-group vitamins are very delicate and easily destroyed through cooking and processing
• Folate (vitamin B9)


  • Essential for DNA synthesis and the development of red blood cells
  • A deficiency can lead to folate-deficiency anaemia