HEALTHY EATING INFORMATION

Certificate III in Fitness ‐ HEI Lecture 1 v3.0 23/04/2020

Copyright FIT College 2020 1

HEALTHY EATING INFORMATION

Lecture 1

What you will learn

This session will teach you about:• Scope of practice• The guidelines• Nutrition basics• The five main food groups• The health risk factors with poor nutrition

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Scope of Practice

What can you say or not say about nutrition?

• We have been asked this question literally thousands of times

• So here’s the truth• You can talk to clients about what

they eat, but there are limitations

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What does this mean?

• You can only provide nutritional advice to healthy individuals that is consistent with the Australian Dietary Guidelines (ADG) and publicly available recommendations outlined in the Eat for Health Program guidelines

• These documents reflect sound, evidence-based general nutrition advice that is designed to support positive health outcomes

• More specific examples of the advice and activities that you can provide within the scope of practice concerning nutrition are provided in the following slides

Within the scope of practice

Discuss the benefits of following the ADG and Eat for Health guideline recommendations

• What does this mean? • Informing a client about ADG, explaining what

recommendations mean in simple terms and the associated general health benefits associated with following a healthy diet that aligns with the guidelines

• For example• Asking a client if they know what broad eating patterns

they should be following and then explaining the five recommendations and why they should follow the ADG

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Discuss food groups, types and amounts of foods to be included in a healthy diet

• What does this mean? • Informing a client about the five food groups in the Australian Guide to

Healthy Eating (AGTHE) • Explaining what a food group means (including how foods are

categorised and the benefits of each food group)• Provide examples of foods in each food group as well as an

understanding about recommended daily servings of each food group

• For example• Asking a client if they know what the five food groups are and how much

of each they should consume daily for optimal health, explaining why each is needed as part of a healthy diet and listing examples of foods in each food group that can be included in a healthy diet


Compare client eating general patterns to the five ADG and/or the Eat for Health Program recommendations

• What does this mean? • Using the tools and resources within the Eat for Health Program to review

your client’s typical eating patterns which will support your client in identifying what changes they might need to make to their eating patterns to benefit their overall health

• For example• Questioning a client about their usual average daily intake of serves of

food groups (this might be in person or via a questionnaire) and comparing this with the recommended number of serves based on their age, gender and activity level

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Assist clients in making changes to their eating patterns using the AGTHE template

• What does this mean?• Explaining the visual AGTHE template, its components and the

foods shown to assist clients in implementing positive eating strategies

• For example• Print and provide a client with the AGTHE template and discuss

the foods shown, highlighting ways that each food can be included in the client’s regular diet


Provide general nutrition advice for weight management that aligns with the guidelines

• What does this mean?• Providing advice about the importance of physical activity and healthy eating to achieve and

maintain a healthy weight, including education about energy balance, average energy requirements (and thus serves from each food group), appropriate portion sizes and portion control

• For example• Based on your review of your client’s usual eating patterns and in addition to any

recommended adjustments based on recommended food groups, discuss with your client the types of high-kilojoule treats (discretionary foods) that they may need to limit and explain the portion sizes in the Eat for Health Program guidelines

• This might also include assisting a client in calculating their estimated energy requirements using the Eat for Health Educator Guide (based on height and physical activity levels) and explain the relevant servings of food groups that they should aim for as outlined in the Foundation Diet and Total Diet within the Eat for Health Program guidelines

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Provide examples of healthy meals and snacks

• What does this mean? • Explaining what makes up a balanced meal and sharing practical

food ideas and healthy snack options using the Eat for Health Program guidelines

• For example• Asking a client about the sorts of lunchbox meals and snacks they

usually pack, then providing feedback and suggestions for healthy choices through the use of the Eat for Health Program guidelines


Encourage the use of the guidelines for healthy food preparation and cooking

• What does this mean? • Explaining how to choose healthy food at the supermarket, what to

eat away from home, healthy cooking techniques and other tips for eating well in the Eat for Health Program guidelines

• For example• Discuss with a client their usual food shopping habits and provide

them with healthy food shopping tips in the Eat for Health Program guidelines

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Educate clients about how to read food labels for nutrition information

• What does this mean? • Explaining the components of a food label and what information is

shown, including the Nutrition Information Panel and Ingredients List using the Eat for Health Program guidelines

• For example• Print and provide a client with the “How to understand food labels”

sheet in the Eat for Health Program guidelines. Then, explain the healthy target criteria for fat, fibre, sugars and other nutrients

• This might include showing examples from food packaging

What can’t you say about nutrition?

• While it is great to be able to offer additional information and education to your clients regarding areas outside of the standard exercise guidelines, we still have to stay within our scope of practice

• The following slides give examples of things that trainers are not allowed to say to their clients

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Outside scope of practice

Provision of nutritional advice outside of basic healthy eating information and nationally endorsed nutritional standards and guidelines

• What does this mean? • Providing nutrition advice that is inconsistent with the ADG or the

recommendations outlined in the Eat for Health Program guidelines. Some examples of such advice include:

• To recommend that a client avoid a specific food group (e.g. grains or dairy)• To suggest or advise that a client use nutritional supplements • To provide specific nutritional advice relating to a medical condition • To recommend, provide or design a one-day or seven-day meal plan for a

client that is inconsistent with the recommendations outlined in the Eat for Health Program guidelines


• Detailed nutritional assessment to determine individual energy, macro and micronutrient needs and/or adequacy

• What does this mean?• This involves the assessment of an individual’s diet beyond a comparison of the

client’s eating patterns to the Eat for Health Program guidelines. A complete and detailed assessment of nutrient needs and/or adequacy can only be completed by an Accredited Practising Dietitian (APD)

• This is because the assessment of an individual’s intake to this level of detail requires specific training (undertaken by APD’s) to ensure that the assessment is based on an accurate data, otherwise incorrect and potentially harmful recommendations could result

• Out of scope example• Calculation of the number of grams of macronutrients (carbohydrate, protein, fat)

required or estimation of micronutrient intake (e.g. iron, calcium, etc.) to determine the adequacy

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• Provision of personalised meal plans detailing nutritional composition to meet a specific goal

• What does this mean? • Provision of a meal plan that gives detailed information beyond

the general advice that promotes health and well-being from the Eat for Health Program guidelines. A comprehensive personalised meal plan can only be provided by an APD, or Accredited Sports Dietitians (ASD), to ensure nutritional adequacy and minimise the risk of any potential harm to health and wellbeing

• Out of scope example• Provision of a personalised meal plan to achieve a body

composition/ physique, training and/or competition goal


• Recommendations to follow a ‘popular’ or ‘fad’ diet that does not align with the recommendations outlined by the ADG

• What does this mean? • This involves the provision of advice (written or verbal) which does

not align with the eating patterns recommended in the Eat for Health Program guidelines

• Out of scope example• Recommendation to follow a diet which does not align with the Eat for

Health Program Guidelines (e.g. ‘high fat, low carbohydrate’ diet, ‘paleo diet’, ‘superfood diet’, ‘blood type diet’ or a ‘detox’ diet)

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• Recommendations to avoid or eliminate a specific food group or types of food

• What does this mean?• General nutrition advice provided should always align with the

recommendations outlined in the Eat for Health Program guidelines• This includes eating a wide variety of foods from each of the five food

groups in line with recommended amounts. Exclusion or restriction of any food group can be detrimental to health and well-being (and can impair performance)

• Out of scope example• Recommendation to restrict the number of grain foods eaten or to

eliminate all dairy foods from the diet


• Nutrition advise for specific requirements

• What does this mean? • Specific individuals will have unique nutrition needs which may

require the manipulation of the Eat for Health Program guidelines because of personal preferences (e.g. moral, ethical or religious choices) or medical conditions

• In these situations, an APD is the most appropriate person to make these recommendations

• Out of scope example• Provision of nutrition advice to individuals following a vegetarian or

vegan diet, those following specific religious rituals (e.g. Ramadan), health conditions (e.g. diabetes) and/or allergies (e.g. coeliac disease)

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• Prescribing nutritional supplements (performance, medical or general health)

• What does this mean? • Recommending nutritional supplements for a performance goal or

medical situation is beyond your scope of practice• This is because supplements need to be integrated within an

individual’s detailed nutrition plan and, if misused, can have detrimental or harmful effects on an individual’s health and well-being or performance

• Out of scope example• Recommended that a client who is feeling fatigued starts taking an

iron supplement in case their iron levels are low or advising a client to start using creatine to help them ‘bulk up’


• Providing nutrition advice related to medications or drug interactions

• What does this mean?• Nutrients can affect the absorption, breakdown or excretion of a drug

(medication) which may enhance or oppose the intended effect of the medication

• It is therefore beyond your scope to give nutrition information which may interfere or compromise the effect of medications

• Out of scope example• Recommending that a client does all of their training in a fasted state

before breakfast to accelerate weight loss even if this means that they need to take their medication on an empty stomach despite being advised by their GP to take it with breakfast

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• Providing medical, nutritional therapy for a specific condition

• What does this mean? • Medical nutrition therapy refers to any dietary intervention used to

prevent or treat health conditions• Given the complex interactions of diet and medical conditions and

potential to cause harm if incorrect advice is provided, it is beyond your scope to provide information relating to the treatment or prevention of medical conditions

• Out of scope example• Provision of nutrition information to support cancer treatment or

manage high cholesterol levels

Why are these activities outside of scope?

• The main reason is the depth of knowledge and training required to effectively and safely perform these tasks

• They require a level of knowledge and skill that can only be attained through higher qualifications in Dietetics/Nutrition (4 to 6-year programs)

• Nutrition education within your Certificate III and IV in Fitness only represents a small percentage of total content and therefore do not adequately prepare you to perform the more detailed and specific tasks listed as ‘outside of scope’ above

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What if I do a nutrition course?

• There are lots of great courses available for you to increase your knowledge and understanding of nutrition

• The problem is these courses do not provide the level of training and practical skill to a level equivalent to that of Dietetics qualifications and as such, do not extend your scope of practice

• This includes a nutrition qualification at a Diploma level

Consequences of practising outside of scope

• There are potentially serious consequences for conducting nutrition activities or actions outside of scope

• These include the following risks for clients: • Nutrient deficiencies and imbalances• Negative impact on existing health conditions • Food intolerance or allergy adverse reactions • Negative food-drug interactions • Nutrition confusion • Financial constraints

• Collaborative practise between you, and an APD is an important way to safeguard clients from inaccurate or inappropriate nutrition advice and to minimise the likelihood of legal liability associated with the provision of such advice

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Australian Dietary Guidelines

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Australian dietary guidelines

• The ADG consists of five recommendations with the key message to enjoy a wide range of nutritious foods and to drink plenty of water

• The five recommendations are:• To achieve and maintain a healthy weight, be physically active and

choose amounts of nutritious food and drinks to meet your energy needs

• Enjoy a wide variety of nutritious foods from these five food groups every day (vegetables, fruit, grain foods, dairy, meats/legumes)

• Limit intake of foods containing saturated fat, added salt, added sugar and alcohol

• Encourage, support and promote breastfeeding• Care for your food; prepare and store it safely

Australian dietary guidelines

• The ADG apply to all healthy Australians, as well as those with common health conditions such as being overweight

• They do not apply to people who need specialised dietary advice for a medical condition, or to the frail elderly

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Recommended daily intakes

• Here are the healthy eating recommendations of the five food groups for adult men and women

Recommended daily intakes

• Here are the healthy eating recommendations of the five food groups for younger children

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Tips and Activities: Eat for Health

Tips and activities: eat for health

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Eat for health educator guide

• The Eat for Health Educator Guide provides publicly available, practical tools and information that you can use as a basis for discussing client food choices, with the aim of educating and empowering them to manage their diet for optimal health in the long term

Eat for health educator guide key features

• The AGTHE is a food selection guide and the primary educational and promotional tool in the Eat for Health guide

• It can be used to help clients set goals and align their eating patterns to the proportion of food groups recommended in the ADGs

• It describes energy and nutritional requirements for healthy individuals within a particular age, gender or lifestyle groups through suggested weekly meal plans based on the five food groups

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Eat for health educator guide key features

• It helps people estimate how much extra energy they will need depending on their height, age and activity level

• It provides sample eating plans for males/females

• Provides information on food label reading, food preparation and storage

• It relates to people of all ages and backgrounds in the general healthy population, including those people with common diet-related risk factors such as being overweight

• It does not apply to people with medical conditions requiring specialised dietary advice or too frail older adults who are at risk of malnutrition

Nutrition Basics

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Macronutrients and micronutrients

• Food provides the body with a range of different nutrients that have roles like providing energy and/or being needed for growth and maintenance

• Nutrients can be divided into two categories: • Macronutrients• Micronutrients

Macronutrients

• Macronutrients make up the largest class of food and include protein, carbohydrates, and fats

• Most foods contain a mixture of more than one macronutrient but are generally classified as the one they contain most of

• Macronutrients are needed by the body in larger amounts – thus the ‘macro’ – to keep a person alive and functioning

• The amounts and ratio of macronutrients a person needs every day vary by age, lifestyle (activity level), gender, health status, and health goals

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Carbohydrate

• Many people immediately think of bread, pasta, rice and potatoes when carbohydrates are mentioned, and they’re not wrong, but many other foods contain carbohydrates too:

• Bread, rice, pasta, oats, quinoa, couscous• Starchy vegetables (potatoes, corn and pumpkin)• All other vegetables (broccoli, lettuce, tomato, carrot, peas)• Beans and pulses (chickpeas, baked beans, lentils)• Some dairy foods such as milk and yoghurt• Fruit, sugar and honey

• Role in the body:• Fuel for exercise• Spares protein (to preserve muscle mass during exercise)• Fuel for the central nervous system (your brain!)

Carbohydrate

• Carbohydrates may not be essential to survival (unlike protein and fats, we could survive without consuming carbs) but there’s a difference between ‘surviving’ and ‘thriving’

• Carbohydrate based foods contain important vitamins, minerals, and fibre that lend themselves to a healthy body and life

• Despite the recent rise in popularity of low-carb/high-fat diets, carbs are the preferred fuel source of the human body, not dietary fat

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Proteins

• Protein is the building block responsible for the growth, repair and maintenance of the eyes, skin, hair, nails, organs, and muscle tissue etc

• Protein foods include:• Meat and meat products (beef, chicken, lamb, pork or kangaroo)• Fish and seafood• Eggs• Dairy food such as milk and yoghurt (also carbohydrate)• Beans and pulses (also carbohydrates)• Nuts (also fats)• Soy and tofu products

Fats

• Fats have been given a bad name, but they too are an important part of a persons diet

• They’re used by the body as energy, maintenance of the normal structure of cells, storage and transport for vitamins, insulation, for production of hormones and as protection for organs

• There are two different types of dietary fats: saturated and unsaturated

• Saturated fats tend to come from animal sources, while most plant fats are unsaturated

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Saturated fats

• These should be limited but not necessarily avoided. If eaten in large amounts, they can be bad for a persons heart health. They are found in:

• Meat fat• Butter• Full-fat dairy products• Coconut oil and products• Peanut oil, palm oil and cottonseed oil• Our occasional foods such as chips, biscuits and cake

• Swapping to reduced-fat dairy, and trimming the fat off meat before cooking it are good ways to reduce saturated fat intake

Unsaturated fats

• A person should aim to include more of these fats in their diet, as they have the opposite effect to saturated fats, and can be beneficial for your heart health. They are found in:

• Fish• Nuts• Avocados• Vegetable oils (olive, canola, sunflower, rice bran)

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Micronutrients

• Micronutrients are what are commonly referred to as "vitamins and minerals”

• Micronutrients are different from the macronutrients and are called “micro” nutrients because the body needs only very small quantities of them for survival

• If the body doesn't get the small quantities of micronutrients that it needs, serious health problems can still result

Micronutrients

• Micronutrients come bundled up with the foods we eat

• Micronutrients include such minerals as fluoride, selenium, sodium, iodine, copper and zinc

• They also include vitamins such as vitamin A, C, D, E and K, as well as the B-complex vitamins

• By eating a varied diet, incorporating vegetables, nuts and animal products, a person can generally get enough of these micronutrients to live healthily

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The Food Groups

Food groups

• The key to healthy eating is to enjoy a variety of nutritious foods from each of the five food groups

• These foods are also known as ‘everyday foods’

• Each of the food groups provides a range of nutrients, and all have a role in helping the body function

• The five main food groups are:• Vegetables• Fruit • Grains• Meat, nuts and eggs• Dairy

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Food groups: vegetables

• Provide vitamins, minerals, dietary fibre and phytonutrients (nutrients naturally present in plants) to help the body stay healthy

• Vegetables should make up a large part of a persons daily food intake and should be encouraged at every meal (including snack times)

• Diets rich in vegetables have been shown to have a number of beneficial effects including reduced risk of some cancers, and help to lower blood pressure

Food groups: fruit

• Fruit provides vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants), that help the body stay healthy

• Most fruits are low in energy (kilojoules) and high in fibre and water, making a person feel fuller

• Intake of fruit has been associated with a reduced risk of some cancers, cardiovascular disease and lowering blood pressure

• Different coloured fruits, especially orange, red and yellow fruit are also thought to assist in immune function

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Food groups: grains

• Eating grains, especially whole grains, provides numerous vital health benefits

• The fibre in whole grains helps provide a feeling of fullness without as many calories

• Eating whole grains as part of a healthy diet may help:• Reduce the risk of some chronic diseases• Reduce blood cholesterol levels• Lower the risk of heart disease, obesity, and type 2 diabetes• With weight loss and weight management• Prevent constipation

Food groups: meat, nuts and eggs

• Meat, nuts, and egg (think proteins) supply many nutrients

• This food group provides the building blocks for bones, muscles, cartilage, skin, and blood

• They are also building blocks for enzymes, hormones, and vitamins

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Food groups: dairy

• The foods in this group have impressive levels of two things that many people need more of - calcium and protein

• Not many other foods (other than those which have been fortified) contain as much calcium as dairy foods

• Intake of dairy products is linked to improved bone health and may reduce the risk of osteoporosis

• Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults

Food groups

• There is a 6th food group, called the “discretionary choices” group

• These are generally unhealthier foods, but this does not mean that they have to be avoided

• They are high in saturated fats and processed sugars, so they need to be eaten in moderation

• They should only be eaten by people who have an already healthy diet and closely follow the recommended healthy eating guidelines

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Risk Factors for Food Groups

Risk factors

• Poor nutritional eating habits put people at risk of developing serious health problems

• Worst of all, these types of illnesses are avoidable

• Each of the macro and micronutrients are required by your body to function in a healthy way

• Genetic factors will change some of the specific requirements, but in general, everybody will require the same things

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Risk factors

• Some examples of poor nutritional choices include:• Not eating a good range of different foods from the five main food

groups• Reducing food group serve amounts below recommended

guidelines• Eliminating food groups from a daily diet intake• Consistently consuming foods from the discretionary choice group• Replacing real food with supplements or shakes• Not modifying food intake around changes in physical activity

levels• Getting nutritional information from unreliable sources or non-

qualified personnel

Risk factors: fruit and vegetables

• Recently, an Australian health survey was conducted and found some serious problems with our food intake

• On average around 50% of Australians do not eat the recommended serves of fruit

• On average just over 90% of Australians do not consume the recommended serves of vegetables

• The reasons why Australians are not consuming enough of these two food groups are not known

• One of your roles is to promote general health, and modifying eating patterns by recommending a higher intake of fruit and vegetables is a good start

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Risk factors: grains and cereals

• Refined grains (white flour) have had the bran, and germ layers removed

• In doing this most of the fibre and many of the vitamins, minerals and phytochemicals are lost

• Some fibre, vitamins and minerals can be added back to foods such as white bread, but these are not necessarily grain derived, and the full benefit may be lost

Risk factors: grains and cereals

• More importantly, the phytochemicals (which are linked to significant health benefits) which have been removed in refined grains cannot be added back

• Refined grains, such as white flour are nearly always used in processed foods, such as cakes and biscuits

• These types of grain foods are not recommended as they are considered a discretionary food choice because of their relatively large amounts of added fats and added sugars and/or added salt

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Risk factors: meats, nuts and eggs

• Foods from this group are high in animal and plant-based proteins which are essential for anyone looking to participate in strength training and increase muscle

• Lean red meat provides a excellent source of nutrients• However, consumption of greater than 100/120g per day of red

meat, which is more than double the recommended amount, is associated with an increased risk of colorectal cancer and renal cancer

Risk factors: dairy

• Generally high in fat content which increases risk factors for heart disease, so intake should be closely monitored

• It should be noted that reduced-fat varieties of milk and/or plant-based drinks are not suitable as a drink for children under the age of 2 years due to energy requirements for growth and they may also not be appropriate for adults over the age of 70 years due to reduced body weight and energy intake

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Risk factors

• A generally healthy diet which contains the recommended amount of serves from each of the five main food groups will help to prevent many of the commonly seen diseases

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HEALTHY EATING INFORMATION

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