Nutrition and Youth and Health and Wellbeing

• Nutrients


  Substances that provide nourishment essential for the maintenance of life and for growth
• Everything we eat is broken down in the process of digestion and released as nutrients within our body
• The body uses these nutrients for many functions related to health and wellbeing
• Functions of nutrients


  • To provide energy
  • For growth
  • To build and repair body tissue
  • To regulate body processes
• Types of nutrients


  • Micronutrients
  • Macronutrients
• Micronutrients


  Nutrients that are required by the body in small amounts
• Macronutrients


  Nutrients that are required by the body in large amounts
• Macronutrients


  • Carbohydrates
  • Fats
  • Proteins
• Carbohydrates


  Mains source of energy for the body
• Fats


  Secondary source of energy for the body
• Proteins


  Build, maintain, and repair body cells
• Carbohydrates


  Provide fuel for the body
• Carbohydrate energy production


  1. Food is broken down to store energy as glucose

  2. Glucose molecules are absorbed into the bloodstream

  3. Cells take the glucose molecules from the bloodstream and store them
• Energy from carbohydrates


  1 gram of carbohydrates = 16 kJ of energy
• If too many carbohydrates are absorbed for the amount of energy a person expends

  Glucose that is not used by the body is converted to fatty acids and stored as adipose (fat) tissue, leading to weight gain
• Main food sources of carbohydrates

  • Breads
  • Rice
  • Pasta
  • Sugars
  • Honey
  • Jam
  • Sweets
  • Sports drinks
  • Sweetened drinks
  • Milk
  • Fruit
  • Vegetables
• Fibre


  A type of carbohydrate found in all foods of plant origin that is not absorbed by the body but travels through the digestive system
• Benefits of fibre


  • Provides a feeling of fullness
  • Slows the absorption of glucose, providing a feeling of fullness
  • Prevents constipation by assisting in the movement of waste through the digestive system
  • Reduces cholesterol levels by reducing the amount of cholesterol absorbed by the body
• Food sources of fibre

  • Bran
  • Whole meal bread
  • Grains and seeds
  • Fruit and vegetables, preferably raw or with skins on
  • Raspberries, apples, bananas, oranges, potatoes, broccoli, corn
• Daily recommended intake of fibre = 25g
• Protein


  Has 2 main functions: 1) Build, maintain and repair cells 2) Act as a fuel for producing energy
• Protein energy


  Protein = 17kJ per gram
• Excess protein can still lead to weight gain
• Types of proteins


  • Complete proteins
  • Non-essential amino acids
  • Incomplete proteins
• Complete proteins


  Provide all 9 essential amino acids, examples include fish, poultry, eggs, beef, pork, dairy, whole soy
• Non-essential amino acids


  The body can synthesise these by 'pulling' from the other essential amino acids found in the body
• Incomplete proteins


  Provide some but not all 9 essential amino acids, examples include legumes, nuts, seeds, whole grains, vegetables
• To ensure our bodies receive all 20 amino acids, we need to include a wide range of protein sources in our regular diet
• Plant protein sources


  • Soy products (tofu and soy milk)
  • Legumes
  • Nuts
  • Wholegrain cereals
  • Brown rice
• Animal protein sources


  • Eggs
  • Milk, cheese and other dairy products (excluding cream)
  • Beef
  • Chicken and other poultry
  • Fish and seafood
• Fats (lipids)


  Fats are a major source of fuel for the body, providing 37kJ per gram, making them the most abundant energy source
• Types of fats


  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Trans
• Monounsaturated and polyunsaturated fats (the good guys)

  • Reduce cholesterol, support brain function, promote heart and blood vessel health
• Cholesterol


  A type of fat required for optimal body functioning, but in excess can lead to health concerns like atherosclerosis
• Monounsaturated fats assist in lowering cholesterol and decreasing the risk of atherosclerosis and cardiovascular disease
• Polyunsaturated fats, including omega-3 and omega-6, also assist in lowering cholesterol and increasing good cholesterol
• Food sources of polyunsaturated fats

  • Omega-3: Fish (oily fish), canola oil, soy oil, canola-based margarines

  Omega-6: Nuts, seeds, oils made from corn, safflower and soy
• Food sources of monounsaturated fats

  • Olive oil, avocado, canola oil, margarine, nuts (peanuts, hazelnuts, cashews, almonds), nut butters
• Saturated and trans fats (the bad guys)

  • Increase cholesterol levels, leading to increased risk of cardiovascular disease
• Saturated and trans fats can 'satisfy' energy needs, providing 37kJ per gram