People & Food

Introduction

Food is one of our most basic needs. Without it we would not survive. We require food in order to grow and develop. The energy we derive from food enables us to carry out daily activities and exercise.

However, not all food we eat is good for us. In many countries, including Australia, people eat foods that are of poor nutritional value, or else eat too much of a certain type of food.

The Basic Healthy Diet

Choose a nutritious diet from a wide variety of foods

Each day aim for 20-30 different foods

Why is food variety important?

Makes it more likely that we get the huge number of nutrients and other health promoting compounds in food

Provides lots of flavours, textures, aromas and colours, making food really interesting and enjoyable

Reduces the risk of disease Helps us to be healthier and live longer All foods can be part of a varied diet ~ there are

no ‘good’ or ‘bad’ foods

How can you increase variety?

BreakfastGood: Cereal with milk and white toast (3)Better: Add yoghurt, chopped banana and apple. Multigrain toast with peanut butter (>6)

LunchGood: Ham and cheese sandwich, glass of milk, fruit (5)Better: Add mustard, tomato, lettuce, cucumber, carrot on multigrain bread. Fruit salad, fruit smoothie (>15)

DinnerGood: Pasta with bolognaise sauce (5)Better: Add zucchini, capsicum, mushrooms, herbs and cheese to sauce. Aside salad. Fruit salad and custard (>14)

Dietary Guidelines

Avoid eating too much fat Avoid eating too much sugar Eat more breads and cereals (preferably

wholegrain) and vegetables and fruit Limit alcohol consumption Use less salt

Dietary Guidelines

Eat foods containing calcium. This is particularly important for girls and women.

Eat foods containing iron. This is particularly important for girls, women, vegetarians and athletes.

Promote breast-feeding

Dietary Models

A number of dietary models have been developed in Australia to provide simple and practical means of implementing the dietary guidelines. These models include the five food groups plan, the 12345+ nutrition plan and the healthy eating pyramid (seen on the next slide)

Nutrients

There are 6 important nutrients derived from the food we eat:

Macronutrients MicronutrientsCarbohydrates VitaminsFat MineralsProteinWater

Carbohydrates

Sugars [simple] & starches [complex] Fruit, cereal, bread, pasta & vegetables The primary source of energy Should make up 55-60% of balanced diet

Fats

Butter, oil, nuts and animal fat The secondary source of energy Also used for insulation 25-30% of balanced diet

Protein

Meat, fish, dairy products, eggs Used mainly for growth and repair Only used for energy under extreme

conditions 10-15% of a balanced diet

Carbohydrate, Protein and Fat Eating a wide variety of foods

balances carbohydrate, protein and fat

For energy eat plenty of carbohydrate foods from the base of the Healthy Living Pyramid

Protein does not help you to ‘bulk up’

Muscle does not turn to fat Fats are needed in small

amounts

Vitamins & minerals

Not energy sources in themselves Vital to the metabolism of fats & CHO Important for proper body function (eg

chemical reactions In most cases needs are met through a

normal diet

Water

Maintains hydration of body cells and maintains body temperature

Drink 2 - 3 litres every day

Needs increase on hot days or when exercising

Always take water with you and drink regularly

DVD

Watch “All About Nutrients”

Work to do…

Choose one of the following diet-related diseases and disorders and prepare an informative poster:

Overweight & obesity High blood pressure Coronary Heart Disease Anorexia Nervosa & Bulimia Osteoporosis

Refer to Inside & Out pgs 184-185