Sac Revision (Not ROTE)

• Macro nutrients


  Are nutrients needed in large amounts and inlcude carbohydrates, fats and protein.
• Carbohydrates


  Are the body's preferred energy source for metabolism and growth in youth, Food sources include rice, pasta and bananas.
• Protein

  Builds, maintains and repairs body cells. Assists in growth and repair of muscles. Food sources include lean red meat and dairy products.
• Fats


  Provide the body with energy, maintain cell membranes and assist with absorption of fat-soluble vitamins (A, D, E & K). Food sources include olive oil, walnuts, butter and pastries.
• Physical - Health and Wellbeing

  Physical - Adequate energy source, ability to complete daily tasks, appropriate levels of fitness, strong immune system, well functioning body, systems and organs, free from illness disease and injury, healthy body weight.
• Mental - Health and Wellbeing


  Mental - Positive thought patterns, use logic and reasoning to make decisions, process information to solve problems, high levels of confidence, positive self esteem, low levels of stress and anxiety.
• Social - Health and Wellbeing


  Social - Can manage and adapt to social situations, effective communication with others, supportive network of friends, productive relationships with others, supportive and well-functioning family.
• Spiritual - Health and Wellbeing


  Spiritual - Developed personal values and beliefs, acting according to values and beliefs, sense of belonging and connection to the world, positive meaning and purpose in life, peace and harmony.
• Emotional - Health and Wellbeing


  Emotional - Recognize and understand the range of emotions, high levels of Resistance, effectively respond to and manage emotions, experience appropriate emotions.
• Monounsaturated Fats


  Monounsaturated fats are healthy fats found in olive oil, avocados, and certain nuts. They are liquid at room temperature and begin to solify when placed in the fridge. They assist in lowering cholesterol or low density lipoproteins (LDL) / the bad cholesterol.
• Polyunsaturated Fats


  Polyunsaturated: oily fish, nuts and seed oils (e.g. sunflower, safflower). Polyunsaturated fats are a type of healthy fat that includes omega-3 and omega-6 fatty acids, which are essential for brain function.
• Saturated Fat


  Saturated: animal fats in milk and meat, palm and coconut oil. can raise levels of 'bad' cholesterol and increase the risk of heart disease. Small mounts... Bad fat.
• Trans Fa


  Trans: artificial fats used in commercial foods to provide texture to pies, pastries, cakes, biscuits, buns; some margarine. It has no health benefits and has been proven to be detrimental.
• Kilojoules


  A unit of measuring energy intake or expenditure.
• Discretionary Foods


  Foods and drinks that are not necessary to provide the nutrients the body needs, but may add variety. High in kilojules, therefore described as energy dense foods.
• Calcium


  Calcium is crucial for bone and hard tissues, especially during rapid growth periods like youth, as it is essential for building bones and teeth.
• Sodium


  Sodium regulates fluid balance in the body, influencing intracellular fluid and extracellular fluid balance in cells through its role in blood. Food sources of sodium include: table salt, olives, fish, meat (especially pork), cheese. Excess sodium results in hypertension, heart attacks, kidney disease, osteoporosis, stroke and heart failure.
• Iron


  Iron is crucial for blood volume growth and oxygen-carrying haemoglobin, causing anemia in mostly women, but men too. It is lost during menstruation through the blood and is especially important during youth. Food sources of iron include: lean red meat, turkey and chicken, brown rice, tofu, bread, especially wholemeal or brown bread, leafy green vegetables, especially curly kale, watercress and broccoli.
• Vitamin D


  Vitamin D aids in absorbing calcium from the intestine into the bloodstream, preventing bone weakness and can be obtained through sunlight exposure. Food sources for vitamin D include: fish such as salmon and tuna, beef liver, cheese and egg yolks, milk fortified with vitamin D.
• Vitamin B1, B2, B3


  B-group vitamins, including B1, B2, and B3, are crucial for energy metabolism and growth, preventing slowed muscle and bone development if they are absent. Rich food sources of the B-group vitamins include: Vegemite, wholegrain cereals and breads, eggs, fish, meats
• Vitamin B9 (Folate)


  Folate, a B-group vitamin crucial for health, plays a role in DNA synthesis and red blood cell development, leading to folate-deficiency anaemia, characterized by tiredness. Food sources of folate include: green leafy vegetables, citrus fruits, poultry and eggs, many cereals, breads and fruit juices are fortified with folate.
• Vitamin B12


  Vitamin B12 is crucial for youth health, forming red blood cells and promoting oxygen transport. Deficiency can increase anemia risk, affecting participation in activities and overall wellbeing. Most foods of animal origin contain some vitamin B12, but particularly good sources include meat, eggs and cheese.
• Australian Guide To Healthy Eating

  The Australian Guide to Healthy Eating offers basic nutrition advice but lacks serving sizes and composite foods, making it difficult to follow and containing foods from multiple groups, such as pizza or casserole.
• Health Star Rating System


  The Health Star Rating is a labeling system that rates the nutritional profile of packaged food, assigning a star rating from ½ to 5 stars. It helps consumers compare similar foods and make informed choices. The system compares energy, risk nutrients, and protective nutrients, aiming to promote healthy eating in the Australian community. It is particularly useful for young people making food selection decisions, as most packaged foods have a nutrition information panel.
• Risk nutrient


  Any nutrient that increases the chances of developing a certain condition .
• Protective nutrient 


  Any nutrient that acts to protect a person from a certain condition
• The Healthy Eating Pyramid


  The Healthy Eating Pyramid is a visual guide for Australians aged 1 to 70, based on the Australian Dietary Guidelines, recommending a balanced diet consisting of five core food groups, healthy fats, and herbs and spices. However, it may lead to overconsumption and fruit overconsumption.
• Short Term Consequences of Nutritional Imbalance

  Hypertension

  High Blood Cholestrol

  Fatigue

  Constipation

  Dehydration
• Glycaemic Index


  The glycaemic index (GI) measures the amount of glucose in carbohydrates and their impact on blood glucose levels. High GI foods cause sharp blood glucose increases, while low GI foods have a sustained impact. Medium GI foods, like basmati rice, provide sustained energy release and aid in daily biological processes.
• Long Term Consequences of Nutritional Imbalance

  Tooth Decay

  Overweight/ Obesity

  Cardiovascular disease

  Osteoporosis

  Anaemia

  Underweight
• Sources of Nutritional Information


  TV and Print Media

  Internet, social media, and nutrition apps

  Medical practitioners

  Nutritionists and dietitians
• Dietitian VS Nutritionist


  A dietitian is better suited to provide individual nutritional advice compared to a nutritionist. A nutritionist will have completed a tertiary qualification in fields related to food science, nutrition and public health. A dietitian also has tertiary-level qualifications in food, nutrition and dietetics; however, they have also completed additional study, which involves working in professional practice, such as public health settings, hospitals and medical therapy
• REAL


  A method to evaluate the reliability of online sources
• R - Read the URL

  • Non-commercial sites, such as those ending in .org, .edu and .gov, are generally reliable sources
  • Websites with a URL ending with .com may be commercial sites trying to sell a product, and therefore may not be a reliable source of information
• E - Examine the site's contents

  • Look at the author, publisher and organisation
  • What are their credentials?
  • Who funds the website or app?
  • Check if the material is current
• A - Ask about the author's name


  • Can you find the details of the author or publisher if you wish to contact them?
• L - Look at the links


  • What type of pages are they linking to?
  • Are these credible sources and do their web addresses end in .gov, .edu, or .org?
• Marketing Strategies


  Immersive Marketing

  Infiltration of social media

  COllection of personal data

  Location based mobile marketing

  Celebrity endorsments

  Product Placment

  Social influence/ blogger marketing
• Clean Eating


  The clean eating movement, promoting health and wellbeing, is widely used in food product marketing, promoting whole, real, unprocessed foods.
• Social Factors ENABLERS AND BARRIERS:

  Family

  Friends

  Socioeconomic Status (Education, income and occupation)

  Social Media and advertising (as a source of nutritional information.)