Basic NutritionBasic Nutrition

Debra AlldisDebra Alldis

Northolt High School Catering Northolt High School Catering ManagerManager

BackgroundBackground BOGHBOGH ThermodynamicsThermodynamics Glycaemic IndexGlycaemic Index FatsFats CVD risk factorsCVD risk factors Fluid BalanceFluid Balance BMI’sBMI’s ExerciseExercise Food LabellingFood Labelling Macronutrients and Micronutrient Macronutrients and Micronutrient

standardsstandards

Energy BalanceEnergy Balance

Energy In

Energy In

Energy In

Energy InHEALTHY BALANCED LIFESTYLE

Energy Out

Energy Out

Energy Out

UNDERWEIGHT OR WEIGHT LOSS

OVERWEIGHT OR WEIGHT GAIN

EQUAL

MORETHAN

LESSTHAN

Risk FactorsRisk Factors

..Heart DiseaseDiabetes T2

HypertensionArthritisAsthmaCancer

GallstonesRespirtory

DiseaseGender

Age

Ethnicity

Genetics

Modifiable Risk FactorsModifiable Risk Factors

.Heart DiseaseDiabetes T2

HypertensionArthritisAsthmaCancer

GallstonesRespirtory

Disease

Smoking

ExerciseAlcohol

Obesity

The Balance of Good The Balance of Good HealthHealth

BOGHBOGH

Bread, other Cereals & Bread, other Cereals & PotatoesPotatoes

What’s included?What’s included? Main nutrients Main nutrients

providedprovided How much should How much should

be eaten?be eaten? What are the best What are the best

choices?choices? What is an average What is an average

portion?portion? Glycaemic indexGlycaemic index

Glycaemic IndexGlycaemic Index The Glycaemic Index (GI) ia a system that tells you how fast a The Glycaemic Index (GI) ia a system that tells you how fast a

particular food triggers a rise in your blood sugar levels. High GI particular food triggers a rise in your blood sugar levels. High GI will cause a fast rise in blood sugar while a food with a low GI will will cause a fast rise in blood sugar while a food with a low GI will

bring about a slower rise.bring about a slower rise.

StarchMolecu

lesAmylopectin Amylose

slow fast

Healthy Low GI FoodsHealthy Low GI Foods Pasta (with tomato based Pasta (with tomato based

sauces)sauces) Basmati riceBasmati rice Grainy btreadsGrainy btreads Bran based cerealsBran based cereals PorridgePorridge Reduced Sugar muesliReduced Sugar muesli Sweet potatoesSweet potatoes New potatoes with skinsNew potatoes with skins Fresh fruitsFresh fruits Vegetables (raw or lightly Vegetables (raw or lightly

cooked)cooked) SaladsSalads LentilsLentils SoyaSoya Chick peassChick peass Kidney Beans (canned)Kidney Beans (canned)

High GI Foods to reduceHigh GI Foods to reduce PiesPies Sweet pastriesSweet pastries Sugar rich drinksSugar rich drinks DoughnutsDoughnuts CroissantsCroissants ShortbreadShortbread White breadWhite bread French friesFrench fries Instant MashInstant Mash PretzelsPretzels SconesScones Maple syrupMaple syrup Coco popsCoco pops CornflakesCornflakes

Fruit and VegetablesFruit and Vegetables

What’s included?What’s included? Main nutrients Main nutrients

providedprovided How much should How much should

be eaten?be eaten? What are the best What are the best

choices?choices? What is an average What is an average

portion?portion?

Milk and Dairy FoodsMilk and Dairy Foods

What’s included?What’s included? Main nutrients Main nutrients

providedprovided How much should How much should

be eaten?be eaten? What are the best What are the best

choices?choices? What is an average What is an average

portion?portion?Fizzy drinks damage bones-So need more calcium

Meat Fish & AlternativesMeat Fish & Alternatives

What’s included?What’s included? Main nutrients Main nutrients

providedprovided How much should How much should

be eaten?be eaten? What are the best What are the best

choices?choices? What is an average What is an average

portion?portion?

Food containing Fats & Food containing Fats & SugarsSugars

What’s included?What’s included? Main nutrients Main nutrients

providedprovided How much should How much should

be eaten?be eaten? What are the best What are the best

choices?choices? What is an average What is an average

portion?portion?

Saturated FatSaturated Fat Saturated fateSaturated fate

Animal origin, solid at Animal origin, solid at room temperatureroom temperature

Hydrogenation Hydrogenation Process to turn vegetable oil into a Process to turn vegetable oil into a solid fat, to give similar properties as solid fat, to give similar properties as butter and increased shelf life.butter and increased shelf life.

Trans FatTrans Fat By-product of hydrogenation, By-product of hydrogenation, detrimental to health, found naturally in detrimental to health, found naturally in some animal based foods e.g. meat and some animal based foods e.g. meat and dairy.dairy.

Unsaturated fatUnsaturated fat

Mono unsaturatedMono unsaturated Poly unsaturatedPoly unsaturated

Omega 6

Nuts Seeds Vegetable oil

Omega 3

Oily fish White Fish Tinned Tuna

Anti inflammatory…In men after taking Omega 3 after first heart attack 2nd heart attack was 25% less

CholesterolCholesterol

A waxy substance made in the body from saturated A waxy substance made in the body from saturated fat.fat.

Too much cholesterol increases the risk of getting Too much cholesterol increases the risk of getting heart disease and circulatory problemsheart disease and circulatory problems

Low Density Lipoprotein(LDL)

Health Harming

High Density Lipoprotein(HDL)

Health Protective

To reduce harmful LDL To reduce harmful LDL cholesterolcholesterol

Limit the amount of alcohol consumedLimit the amount of alcohol consumed Eat a minimum of 5 portions of fruit Eat a minimum of 5 portions of fruit

and vegetables every dayand vegetables every day Reduce the amount of saturated fat Reduce the amount of saturated fat

and salt in the dietand salt in the diet Maintain a healthy weightMaintain a healthy weight Stay physically activeStay physically active Stop smokingStop smoking

SaltSalt Where so we get salt Where so we get salt

from?from? How do I work out the How do I work out the

salt content of my food?salt content of my food?

Maximum recommended Maximum recommended daily intakedaily intake

Adults 6g day (2.5g sodiumAdults 6g day (2.5g sodium

7-10 years 5g day (2g 7-10 years 5g day (2g sodium)sodium)

4-6 years 3g day (1.2g 4-6 years 3g day (1.2g sodium)sodium)

Simple maths for sizing Simple maths for sizing salt!salt!

Salt = grams of sodium x 2.5Salt = grams of sodium x 2.5

- - so if:so if: a portion of soup contains 640 mg a portion of soup contains 640 mg

sodiumsodium

- - That is:That is: 0.64g x 2.5g salt 0.64g x 2.5g salt

- - which is :which is : 1.6g salt 1.6g salt

- - N.B.N.B. 1 teaspoon of salt is 5 g 1 teaspoon of salt is 5 g

1 gram = 100 mg1 gram = 100 mg

SodiumSodium AKA salt, Sodium chloride.AKA salt, Sodium chloride.

monosodium glutamate, sodium monosodium glutamate, sodium nitrite, nitrite,

sodium saccharin, baking soda sodium saccharin, baking soda (sodium bicarbonate) (sodium bicarbonate)

and sodium benzoateand sodium benzoate

Function -Function -

Blood pressureBlood pressure

Fluid retention in patients withFluid retention in patients with

Congestive heart disease, cirrhosisCongestive heart disease, cirrhosis

And kidney diseaseAnd kidney disease

Fluid and AlcoholFluid and Alcohol Fluid intakeFluid intake

AlcoholAlcohol

Recommended Recommended maximum weekly maximum weekly intake of alcohol unitsintake of alcohol units

Men 21 unitsMen 21 units Women 14 unitsWomen 14 units What counts as a What counts as a

unit?unit?

CaloriesCalories

Carbohydrates = 4 kcal per gramCarbohydrates = 4 kcal per gram

Protein = 4 kcal per gramProtein = 4 kcal per gram

Fat = 9 kcal per gramFat = 9 kcal per gram

Alcohol = 7 kcal per gramAlcohol = 7 kcal per gram

ReeceReece

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