a macronutrients...jemma o’hanlon bhlthsc(nutr & diet) apd an accredited practising dietitian...

Jemma O’Hanlon BHlthSc(Nutr & Diet) APD ANAccredited Practising DietitianAccredited Nutritionist

Lifelong Nutrition

This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.

Outline

a Macronutrientsa Micronutrientsa Glycaemic Index

a NHPAs


The Australian Guide to Healthy Eating


Overview

Macronutrients

Micronutrients

Carbohydrates Protein Fat

Vitamins Minerals


Carbohydrates

Carbohydrates provide energy to the brain and muscles

Choose wholegrain, low GI options as much as possible.


Fibre

Dietary fibre is important for digestive health

• Satiety (a feeling of fullness)• Stabilising blood sugar levels• Preventing colon cancer• Lowering cholesterol

Fibre is found in fruit, vegetables, legumes, wholemeal & wholegrain breads & cereals, brown rice, nuts, seeds


Which has more fibre?


Protein

Protein foods are the building blocks for growth

Roles:- Structural- Protective- Transport- Enzymatic


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Protein

MeatFish

ChickenEggsDairyNuts

Legumes


Fats

Fats play a role as a storage form for energy, as well as protecting internal organs and absorbing, transporting and storing fat soluble vitamins (A D E K)

Fats are high in kilojoules and when consumed in excess contribute to excess weight gain.

OilsButter, MargarineCreamCreamy salad dressingsAvocadoNutsDeep fried foodsFast food


The fuss over fats?

Saturated & Trans Fat- raise blood cholesterol- should be avoided

Monounsaturated fat- help reduce “bad” LDL cholesterol

Polyunsaturated fat- can also help reduce cholesterol

x


The fuss over fats?

Saturated - ↑ LDL-cholesterol- meat, milk, butter, cream

Trans - ↑ LDL-cholesterol - biscuits, cakes, pastries, pies, fast food

Monounsaturated - ↓ total & LDL-cholesterol- olive & canola oil, avocado, nuts

Polyunsaturated - ↓ total & LDL- cholesterol- fish, vegetables oils, nuts, seeds

Replace animal fats with mono & polyunsaturated fat for a healthier heart

xx

Presenter

Presentation Notes

Mon and poly reduce LDL cholesterol and total cholesterol. Found in olive oils, margarine, nuts, seeds.

Bad Fats


Good Fats


Choose Lean Meats


Trim the fat


Take the skin off chicken


Choose reduced fat milk


Limit Takeaway


Choose boiled over fried


Trans Fat

Increased consumption linked to obesity & cardiovascular disease

Cakes, biscuits, pies, pastries

High in fat, saturated fat, sugar, low in nutrition.

Save for special occasions


Trans Fats


Water

Water is needed for most body functions

- Keeps cells in the body healthy

- Helps eliminate by-products of metabolism &

waste eg. sweat, urine

- Regulates the body’s temperature

- Aids digestion & prevents constipation

- Helps the absorption and digestion of foods


Calcium & Phosphorous

Help build strong bones

Reduces risk of osteoporosis

Milk, yoghurt, cheeseBony fishNuts & seedsFruit & Vegetables

Low fat dairy is the best choice


Calcium


Iron

Iron is used by the body to transport oxygen to the tissues

Having low iron levels may make you feel tired and can increase your risk of infection

Lean red meat is the best source of iron


Iron

+


Fluoride

A mineral found in food, water, plants and toothpaste

Brushing with fluoride toothpaste and drinking fluoridated water helps to protect against tooth decay


Iodine

We need iodine for the development of essential thyroid hormones

These help to regulate our metabolism


Sodium (salt)

We need some salt to maintain electrolyte balance, but we often eat too much of it

Too much salt = Blood Pressure

Major risk factor for Stroke and Coronary Heart Disease

A major contributor to Chronic Heart Failure(CHF), Chronic Kidney Disease (CKD), and their progression.


Sodium

Sauces, GraviesPacket mixesStocks, Stock powdersTinned & Canned foods eg. fish in brineDeli meats eg. ham, bacon, salamiPotato chipsSoupsBread


Vitamin A

LiverDairyFishOrange fruit and vegetablesGreen vegetables

Night vision, immunity & reproduction


Vitamin D

Works with calcium and phosphorous to build strong teeth & bones

10 minutes exposure each day


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Vitamin C

Aids in the formation of collagen, a structural protein found in skin, bones, tendons & cartilage

Helps protect other vitamins from oxidation

Acts as an antioxidant to reduce free radical damage

Fruit, Vegetables, Liver


Folate

Needed for healthy growth and development

Essential for the healthy development of babies to prevent neural tube defects such as spina bifida


Vitamin B12

Found in meat products- beef, lamb, liver, mussels, oysters, egg yolk, fish

Aids in the formation of red blood cells

Assists with building of genetic material

Helps the functioning of nervous system


Glycaemic Index

The Glycaemic Index (GI) is a measure of theeffect of carbohydrate-containing foods onblood glucose levels.

Low GI (slow release) = 0 – 55Medium GI (moderate release) = 56 – 69 High GI (fast release) 70 – 100


Glycaemic Index


Why Nutrition is affecting our health

• Increase in processed, convenience foods• Decrease in home cooking & sit down

meals• Confusing food labels and product claims• Increase in eating out / take away foods• Busy working lives & lack of meal planning• Skipping meals and fad diets

LEADS TO.................


Why Nutrition is affecting our health

LEADS TO................

Increased intake of: Decreased intake of:• Sugar• Fat

– Saturated fat– Trans fats

• Salt• Alcohol• Colours and additives

• Fruit• Vegetables• Dairy• Good Fat

– Monounsaturated fats– Omega 3 oils

• Fibre


We are getting fatter…


Nutrition Related Diseases

• Obesity• Cardiovascular disease (CVD)

Stroke, heart attack, heart disease, high blood pressure

• Type 2 Diabetes• Some Cancers eg. colon cancer• Osteoporosis


What does your weight tell you about your health?

Check your body mass index (BMI)

BMI is an indicator of body fatness

BMI = weight (kg) / height (m)²

BMI = <18.5 underweight18.5-25 healthy weight (20-25 males)25-30 overweight>30 obese> 40 morbidly obese

Aim for the Healthy Weight Range


Is your waistline harming your health?

Increased health risk:Men > 94cm Women > 80 cm

Greatly increased health risk:Men > 102 cmWomen > 88 cm


Apple vs Pear


Diabetes


Diabetes

Healthy lifestyle & body weight


Staying Healthy

• Maintain a healthy weight• Eat a healthy balanced diet• Regular activity• Regular exercise• Manage stress


Things to have in small amounts

Salt High blood pressure (Hidden) sources include: flavoured biscuits, pasta

packs, tinned foods, brine, deli meats, sauces, potato chips, canned soups, breads

Fats (particularly animal fats) Excess weight and heart disease


Things to have in small amounts

Sugar Tooth decay and excess weight Sweet foods, desserts, cakes, biscuits, “fruit”

snacks, cereal bars, ice cream, soft drinks, fruit juice, cordial

Alcohol Excess weight, high blood pressure, liver

damage 2 standard drinks per day


Things to increase

Low Fat Dairy Osteoporosis Milk, yoghurt cheese

Dietary Fibre Diabetes, Heart Disease, Colon Cancer fruit, vegetables, legumes, wholemeal &

wholegrain breads & cereals, brown rice, nuts, seeds


8 Easy Tips

+ Incidental activity

a Stairsa Walking or cycling to

workaParking car further awaya Housework & gardening

30mins a day

a Walking with friends or walk the dog

a Swimming / Jogging / Cycling / Aerobics

a Light weights / Yogaa Social team sports

Get active!This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.

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Jemma O’Hanlon BHlthSc(Nutr & Diet) APD ANAccredited Practising DietitianAccredited Nutritionist


a macronutrients...jemma o’hanlon bhlthsc(nutr & diet) apd an accredited practising dietitian...

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