People & Food. Introduction Food is one of our most basic needs. Without it we would not survive....
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Transcript of People & Food. Introduction Food is one of our most basic needs. Without it we would not survive....
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