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

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

The Australian Guide to Healthy Eating

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

Overview

Macronutrients

Micronutrients

Carbohydrates Protein Fat

Vitamins Minerals

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

Carbohydrates

Carbohydrates provide energy to the brain and muscles

Choose wholegrain, low GI options as much as possible.

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

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

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

Which has more fibre?

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

Protein

Protein foods are the building blocks for growth

Roles:- Structural- Protective- Transport- Enzymatic

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

Protein

MeatFish

ChickenEggsDairyNuts

Legumes

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

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

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

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

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

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

Bad Fats

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

Bad Fats

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

Good Fats

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

Choose Lean Meats

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

Trim the fat

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

Take the skin off chicken

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

Choose reduced fat milk

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

Limit Takeaway

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

Choose boiled over fried

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

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

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

Trans Fats

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

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

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

Calcium & Phosphorous

Help build strong bones

Reduces risk of osteoporosis

Milk, yoghurt, cheeseBony fishNuts & seedsFruit & Vegetables

Low fat dairy is the best choice

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

Calcium

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

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

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

Iron

+

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

Fluoride

A mineral found in food, water, plants and toothpaste

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

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

Iodine

We need iodine for the development of essential thyroid hormones

These help to regulate our metabolism

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

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.

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

Sodium

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

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

Vitamin A

LiverDairyFishOrange fruit and vegetablesGreen vegetables

Night vision, immunity & reproduction

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

Vitamin D

Works with calcium and phosphorous to build strong teeth & bones

10 minutes exposure each day

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

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

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

Folate

Needed for healthy growth and development

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

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

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

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

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

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

Glycaemic Index

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

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.................

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

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

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

We are getting fatter…

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

Nutrition Related Diseases

• Obesity• Cardiovascular disease (CVD)

Stroke, heart attack, heart disease, high blood pressure

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

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

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

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

Is your waistline harming your health?

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

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

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

Apple vs Pear

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

Diabetes

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

Diabetes

Healthy lifestyle & body weight

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

Staying Healthy

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

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

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

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

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

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

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

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

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.

facebook.com/DietitianNutritionist

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

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