Download The Food File - Healthier Workplace WA

Food and drink in the workplace
For many of us the workplace is like a second home, a place
where we spend more than half of the daylight hours. Because
of this, we also tend to consume a large portion of our overall
food and drink intake at work.
The workplace therefore represents an opportunity to
positively influence what we eat and drink. Eating a nutritious
diet helps to maintain energy levels and concentration, while
also being associated with better mental health and boosted
immune function. Workers who eat well are more likely to be
healthier, happier and more productive. In fact, studies have
shown that healthy workers are almost three times more
productive than unhealthy workers.
2
3
Topics include:
About The Food File
◊Energy06
◊Caffeine20
08
◊Fad Diets22
◊Protein10
◊Dietary Fibre24
◊Fat 12
◊Salt26
◊Portion Size
This tool has been designed as a go-to-guide for specific
information on a range of nutrition topics to better equip
workplaces and their workers with up to date and evidence
based information on healthy eating and drinking.
◊Carbohydrates
14
◊Sugar28
The guide has been produced by the team of dietitians and
nutritionists at Healthy Choices Healthy Futures and includes
facts, myths and recommendations on key nutrition topics to
assist in making healthy choices.
◊Hydration16
30
◊Sweeteners
◊Alcohol18
◊Antioxidants32
For more information on any of the topics in this guide or on the
Healthy Choices Healthy Futures program please contact us:
w: (08) 9264 4999
e: (08) 9264 4981
4
m: [email protected]
b: www.hchf.com.au
5
Energy
For a healthy body our energy
intake needs to be balanced with
our energy output
Energy IN is from the
food and drinks
we consume
Energy OUT refers to the amount of energy
used up by the body to maintain bodily
functions and to perform physical activity
Energy requirements
Macronutrients
Energy requirements differ greatly
between people depending on:
Macronutrients supply us
with energy
activity levels, age, weight, height,
body composition and state of health
The amount of energy and the speed
that the body can access that energy
is determined by the type of nutrient
You can work out your
recommended daily energy intake
at www.eatforhealth.gov.au
17 kJ
16 kJ
29 kJ
6
A combination of healthy food and drink choices with physical activity can help maintain an
energy-in/energy-out balance and ultimately a healthy body weight
Consider how much physical activity is required to burn off the energy provided by
these food and drink options:
Unhealthy food
Breakfast
The three macro-nutrients are fat, protein and carbohydrate
37 kJ
The take home message
Lunch
1 gram
Fat
the most energy dense nutrient
37 kilojoules of energy per gram
1 gram
Protein
17 kilojoules of energy per gram
1 gram
Carbohydrate
provides the least amount of energy
16 kilojoules of energy per gram
1 gram
also supplies the body with energy
Alcohol
(29 kilojoules per gram) although it does not offer any other nutritional benefits
Many foods we eat are high in
fat, sugar and salt.
Excess body fat can lead to
health problems
They also contain large quantities of
energy. Energy that is not used by
the body through physical activity is
stored as fat
Including cardiovascular disease,
type 2 diabetes and some cancers
(including cancers of the oesophagus,
pancreas, bowel and breast)
Sweet
snack
Savoury
snack
Dinner
Drink
Physical activity
1718
36min
1880kJ
52min
1800
107min
1050kJ
63min
kJ
Bacon and egg
toasted sandwich
Meat pie
kJ
Extra large muffin
Packet potato
crisps (50g)
3980
kJ
Spaghetti carbonara
670kJ
1 can cola
(375mL)
swimming
cycling
walking
walking
73
min
jogging
12
min
jogging
Healthier alternative
948
vs
kJ
Poached egg and avocado
on wholegrain toast
vs
kJ
6 pieces of sushi
vs
kJ
200g tub reduced
fat yoghurt
vs
kJ
14 plain rice crackers
vs
kJ
Vegie pasta (made
with evaporated milk)
vs
kJ
1 glass water
Physical activity
21
min
swimming
1170
33min
445
26min
395
1116
0
cycling
walking
23
min
walking
20
min
jogging
0min
jogging
7
Carbohydrates
The take home message
Are an essential
macronutrient
Are necessary for our brain and
other vital organs
Are also required to maintain a healthy
body weight and balanced diet
Remember to eat a wide variety of carbohydrate-containing foods, from breads, rice, noodles
and pasta to grain foods like polenta, barley and baked beans’
Carbohydrate quality
Carbohydrates are found in a wide variety of foods; however the best sources of carbohydrates are from cereal
(grain) foods. These types of wholegrain carbohydrates:
Examples:
wholegrain or
wholemeal breads
and rolls
plain pasta, rice
or noodles
wholegrain
breakfast cereals,
inluding oats
• take a lot longer for the body to
process and digest
• offer a steady supply of energy
until that food is broken down
• generally offer greater
nutritional value
There are also other sources of carbohydrates
but these types:
grains such as polenta,
couscous, quinoa and
barley
legumes e.g. baked
beans, lentils
biscuits
cakes
confectionery
muffins
potato crisps
white/refined bread
and rolls
are broken down rapidly
help delay hunger
cause a sharp burst of energy
keep you feeling full for a longer
period of time
examples include: confectionery,
white bread, refined breakfast
cereals, biscuits, cakes and
potato crisps
examples include: fruit, vegetables,
pasta, wholegrain breads and
cereals, reduced fat dairy products
and legumes
It is best to include low GI
carbohydrates in every meal
• 6 serves of breads and cereals
(e.g. wholegrain varieties)
Glycaemic index
Low-GI
High-GI
Wholegrain
cereal. e.g
Weet-bix
Refined
cereal e.g
Cornflakes
Wholemeal
bread
White bread
Brown or
basmati rice
White or
jasmine rice
• 5-6 serves of vegetables/legumes
Another important point regarding carbohydrate foods is the glycaemic index. When the body digests a food or drink,
the carbohydrate component is broken down to glucose and absorbed into the bloodstream
8
are broken down slowly
The Australian Dietary Guidelines suggest:
Choosing wholegrain sources of carbohydrates is recommended
Glucose is a type of blood sugar
which moves through the
bloodstream into the body’s cells
These cells use glucose as an
energy source
Food and drinks that
have a high-GI:
How can you use GI to make
a healthier choice?
Examples:
• are processed fairly quickly
• provide a short, sharp burst
of energy
• are generally nutrient poor
Food and drinks that
have a low-GI:
The rate at which carbohydrates
are broken down and absorbed is
due to the ‘glycaemic index’ or ‘GI’
of the food or drink
• 2 serves of fruit
• 2.5 serves of reduced fat dairy products
Glycaemic index measures the
rate at which carbohydrates are
converted into blood glucose
9
Protein
Is made up of one or
more chains of
amino acids
Comes from the Greek
language meaning ‘of
prime importance’
Performs many vital
functions in the body
The take home message
Remember we eat 'food' rather than 'nutrients' so it's best to enjoy a wide variety of foods from
across and within food groups, rather than focussing specifically on a single nutrient
Recommended serve size:
When protein is digested
amino acids are released
Protein performs many vital
functions in the body:
20 amino acids are required by the
body. 11 of these are non-essential
amino acids and can be made
by the body
• growth and repair of cells
• 65g (size of your palm) cooked
lean red meat such as beef
or lamb
• tissue structure
(hair, nails, skin and bones)
• ½ fillet (80g) cooked lean
chicken, turkey or pork
• transport nutrients and molecules
to different locations around
the body
• 1 fillet (100g) cooked fish
9 are essential amino acids and
must be obtained through food.
A protein’s nutritional value is
determined by the amount of
essential amino acids it provides
Good sources of protein
The Australian Dietary
Guidelines recommend that you
eat 2 - 3 serves of protein per day
from a variety of sources
This includes lean meat and
chicken, fish, eggs, tofu, legumes/
beans and nuts and seeds
10
The need for protein
increases during times
of cell growth
• 1 cup cooked or canned legumes
or beans such as lentils, chickpeas
or split peas
• 170g tofu
• A small handful (30g) nuts or seeds
• 1 small can of fish
• 1 tbsp peanut or almond butter
• muscle contraction
Animal sources
Plant sources
Dairy goods also contain protein.
Recommended serve sizes:
• 250mL (1 cup)
reduced fat milk
Meats,
chicken, fish
• 2 large eggs
Dairy products,
eggs
Wholegrains,
soy, fruits
• 1 small carton (200g)
reduced fat yoghurt
• 2 slices hard
reduced fat cheese
Nuts, seeds, legumes
(beans,chickpeas,
lentils, peas, tofu)
Exercise and extra protein
Contrary to popular belief, people who take part in strenuous exercise or are trying
to build muscle mass do not need to consume extra protein in the form of powdered
supplements. The extra food you consume to fuel exercise will automatically provide
more protein without specifically consuming protein rich food, drinks or supplements
11
Fat
Fat is essential to life and
fulfils a wide range of
functions in the body:
Supplies fuel for the
body’s cells
Provides a protective
layer around organs such
as the liver and kidneys
The take home message
Insulates our bodies
against heat loss
Reduce saturated fats and opt for mono and polyunsaturated fats instead
But fats are not all the same
The chemical structure determines the fat’s physical form, nutritional quality and effects on the body
Saturated fats
Polyunsaturated fats
Trans fat
Cholesterol
Solid at room temperature, and found
primarily in animal foods such as meat
fat, lard, milk, butter, cheese and cream.
Saturated fats are also found in coconut
and palm oil as well as being used
commercially in biscuits, cakes, pastries,
deep fried food and confectionery
Found in eggs, nuts (walnuts, Brazil
nuts) and vegetable oils (sunflower,
safflower, sesame). These types of fats
have been shown to reduce the risk of
cardiovascular disease
Act like saturated fats - raise
cholesterol and increase the risk of
cardiovascular disease
Cholesterol is a fat-like substance that
is also important for the body’s
metabolic processes
Naturally occurring in small amounts
in animal products including, cheese,
beef and lamb but more commonly
found in commercially produced baked
products such as pies, pastries, cakes and
biscuits. Trans fats are produced during
manufacturing when liquid oils
are converted to solid fats
HDL (good cholesterol) assist in the
removal of excess cholesterol from cells
Known to raise cholesterol and increase
the risk of cardiovascular disease.
Dietary advice is to reduce saturated fat
intake and replace with unsaturated fats
Found primarily in plant-based foods
like olive, canola and peanut oils,
avocado, nuts (almond, cashews and
peanuts) and margarines made from
these oils
Liquid at room temperature. Split into
monounsaturated and polyunsaturated fats
and are largely from plant-based sources
Oil and margarine are recommended
to be included regularly in the diet but
only in small amounts
Choose unsalted, dry roasted nuts,
a small handful of around 30g
Omega 3
Enriched Foods
A type of polyunsaturated fat. Found
in fish, especially oily fish like sardines,
herring, salmon and tuna. Fresh, tinned or
frozen fish are good choices
Omega-3 can also be found in enriched
foods like milk, yoghurt, eggs, bread and
soy drinks
Unsaturated fats
Beneficial for cardiovascular health as
they are shown to reduce circulating fats
and inflammation
12
Monounsaturated fats
LDL (bad cholesterol) delivers
cholesterol to cells and high levels can
clog up your arteries
LDL cholesterol levels are known to
reduce when saturated fat is replaced
with monounsaturated fat
Australian consumption of trans fats are
not particularly high, compared to the US,
where intake is two – three times higher
​6g
​3g
saturated fat
Full cream milk (1 cup)
​0g
saturated fat
Hilo milk (1 cup)
saturated fat
Skim milk (1 cup)
​10g
3.5g
​14g
​​0.5g
Butter (1 tbsp = 20g)
Margarine (1 tbsp = 20g)
Sliced salami (100g)
Tuna in springwater (100g)
saturated fat
saturated fat
saturated fat
saturated fat
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Portion
Size
60%
of Australian adults are
overweight or obese
There is clearly an
imbalance between
our ‘energy IN’ and our
‘energy OUT’
Our ‘energy IN’ is motivated
by need but influenced by
a number of factors; such
as availability, variety and
portion sizes of food and
drinks . Package size, serving
size and dishware size have
all been increasing over time:
‘Energy IN’ is
from the food
and drink s
we consume
‘Energy OUT’ refers to the amount
of energy used up by the body to
maintain bodily functions and to
perform physical activity
Our average dinner plate has
increased 36% since 1960
The introduction of "supersizing"
at fast food establishments and
restaurants
1960's
The solution?
Eat smaller portions
‘Family’ and ‘jumbo’ size portions
have become a ‘normal’ choice
We are also lulled into believing that
bigger portions represent better
value for money
2013
At home
Try using a
smaller plate
Eat slowly – no
one wins a medal
for finishing first
Avoid going back
for seconds
Freeze leftovers
The problem?
A
A
B
We rely on portion sizes to
guide how much food and
drink we should consume
because most of us are
unaware of what is an
‘appropriate’ portion of food
We are ‘plate-cleaners’
and feel compelled into
finishing what’s on our
plate or in the packet –
even when the food is not
particularly delicious
Excess energy can
contribute to weight gain
As portion sizes increase, so too does
the amount of energy (kilojoules) we
are consuming. Excess kilojoules can
contribute to weight gain
14
We always seem to make
room for more – no matter
how big the serving
We also tend to
underestimate how
much we are eating and
drinking and how many
kilojoules there are in
larger portion sizes
Increased disease risk
Excess weight increases the
likelihood of developing many
major chronic diseases, disability
and early death
At main meals,
aim to fill your plate
When you’re
out and about
A
C
Opt for entrée
size options
where possible
BB
CC
Half with
vegetables
One quarter
with cereals and
grains (eg rice,
pasta, bread)
One quarter with
meat or meat
alternatives (eg
meat, chicken,
legumes)
Avoid buffet style
restaurants as
these encourage
overeating
Resist the urge
to buy combos
and meal deals
Consider not
only the value for
money but also
your health.
15
Hydration
Water is
essential
for life
Water forms the basis of
blood, digestive juices, urine
and perspiration and is found
in lean muscle, fat and bones
Water eliminates waste
products, transports nutrients
around the body and
regulates body temperature
Dehydration (lack of water) can result in fatigue, headaches
and reduced physical and mental performance
Water is constantly
lost from the body and
needs to be replaced
Higher fluid intake is required during increased
physical activity and in hot weather
How to hydrate
Water
The take home message
Plain tap water is the best way to quench your thirst and hydrate your body
Tea and coffee
Plain, or made with reduced fat or skim milk
Green and black tea and coffee are also sources of antioxidants
Avoid adding sugar
Fruit juice
Fresh water is the ideal choice
because it contains no energy
(kilojoules) and is the best for
hydrating the body
Tap water in Australia also contains fluoride,
which assists in the development of strong
teeth and bones
Tap water is easy, readily
available and a much
cheaper option
Bottled water on the other hand does not
contain fluoride, can cost up to 2500 times
the price of tap water and contributes to
unnecessary greenhouse gas emissions
and plastic pollution
Tips for increasing intake of water
Tends to be high in sugar and can therefore contribute excess sugar and energy to the diet
If opting for fruit juice, go for 97-100% fruit juice in 250mL serve sizes or less
Alternatively choose whole fruits to obtain water and vitamins with the added benefit of fibre
Soft drinks
Contain large amounts of sugar and energy
A 600mL bottle of regular soft drink has around 15 teaspoons of sugar and over 1000 kilojoules
When excess energy is not used by the body through physical activity, it can lead to weight gain
‘Diet’ or artificially sweetened soft drinks have no added sugars and are lower in energy but both
regular and ‘diet’ soft drinks contain no nutritional value other than contributing to our fluid intake
Sports drinks
Very high in sugar, energy and also contain sodium (salt)
Sports drinks are only recommended for endurance athletes who exercise at high intensities for over
an hour at a time
Add ice
Add lemon, lime, orange or
cucumber slices, or fresh
mint leaves for extra flavour
Keep refillable bottles
in the fridge/ cooler
bag at home and work
Keep a bottle at your
desk or in your bag
Ask for water at
restaurants
Milk
Reduced fat milk contains around 90% water
Contains the added benefits of calcium, protein and other essential nutrients
Drinking reduced fat milk can also help achieve the 2 ½ - 4 recommended serves of dairy per day
16
Energy drinks
Very high in sugar, energy, caffeine and other stimulants
Not designed to hydrate the body and can have adverse health effects including increased heart rate
and blood pressure
The Australian Dietary Guidelines recommend drinking plenty of water and limiting the intake of
drinks containing added sugars including sugar-sweetened soft drinks and cordials, fruit drinks,
vitamin waters, energy and sports drinks.
17
Alcohol
There are many different
classes of alcohol
depending on
chemical structure
Alcohol has been
consumed by humans
since prehistoric times
It is an organic
compound
Alcohol is the most widely
used social drug in Australia
From the early colonisation of
Australia to the late 19th century,
spirits were the alcoholic beverage
of choice
The amount of alcohol in
drinks varies according to
the type of alcohol and the
size of the drink
Alcohol affects a number of the body’s
systems, in the short and long term:
Cardiovascular system
Due to the health effects of alcohol , there are
guidelines around consumption in an effort to
reduce health risks for certain groups:
Raised blood pressure and increased fats circulating in
the bloodstream can cause damage to the heart muscle
and may lead to a stroke
Nervous system
A standard drink contains 10g of alcohol. This is equal to:
Alcohol is a depressant drug and affects your
coordination, self-control, judgement and reaction times.
Over a longer period of time, brain damage, tremors,
dementia and nerve damage may occur
285 mL
375 mL
100 mL
30 mL
Cocktails
(one middy)
of regular beer
of mid-strength
beer
(one small glass)
of wine
of spirits plus
a mixer
contain as much
alcohol as five or
six standard drinks
Remember that the size of a drink in pubs, restaurants or even at home may be much bigger than a standard drink,
so we often consume much more alcohol than we realise.
18
More information:
http://www.alcoholthinkagain.com.au/
www.nhmrc.gov.au/your-health/alcohol-guidelines
Alcohol was first discovered
by the tenth-century
Persian alchemist Al-Razi
About 91% of alcohol is
broken down by the liver
Alcohol also contains
energy (kilojoules)
A small amount also leaves the body
in urine, sweat and the breath. Since
the liver can only break down about
three quarters of one standard drink
an hour, sobering up takes time
Just like carbohydrate, protein and
fat. However unlike these other
energy sources, alcohol does not
provide any other nutritional benefits
Gastrointestinal system
Stomach inflammation and bleeding
Liver
Cancer, hepatitis (inflammation), fatty changes, cirrhosis
(scar tissue) and liver failure
Endocrine system
Problems controlling blood sugar, loss of libido and
reduced fertility
Nutrition
A
A
B
C
Adults
No more than two standard drinks on any day reduces
the risk of alcohol-related disease or injury over a lifetime
No more than four standard drinks on a single occasion
reduces the risk of alcohol-related injury arising from
that occasion
B
Children and young people
The safest choice for young people under 18 years of age
is to not drink at all
C
Pregnant and breastfeeding women
The safest choice is not to drink alcohol while pregnant or
breastfeeding, or if you are planning to become pregnant
Alcohol interferes with the absorption and storage of
nutrients and can contribute to obesity
Breast cancer and gynaecological problems
Women who drink alcohol are at a higher risk than
non-drinking women
19
Caffeine
A bitter substance
Found naturally in the leaves, seeds and
fruits of some plants , including the coffee
plant and tea bush
Acts as a natural pesticide that
paralyzes and kills certain insects
feeding on the plants
Coffee and tea
Caffeine consumption
The most common dietary
sources of caffeine are coffee
and tea
Caffeine is consumed through infusions extracted from
the seed of the coffee plant and the leaves of the tea bush,
as well as from other sources like cola-type soft drinks,
energy drinks/shots and chocolate
Caffeine is the world's
most widely consumed
psychoactive drug
The United States is the largest
coffee-consuming nation in
the world
Caffeine is a stimulant and
acts on the brain and central
nervous system
It reaches maximum
concentration within
about one hour
This causes the ‘caffeine buzz’
Caffeine affects people differently depending on how often and how much you have
In small amounts caffeine can make
you feel more alert and full of energy
20
If you consume moderate to high
levels of caffeine you can build up
a tolerance
500mg per day or less is considered an acceptable amount of caffeine for adults
Although if you don’t have any caffeine, there is no need to start!
Approximate caffeine levels per serve:
60mg Instant coffee (250mL)
80mg Drip or percolated
coffee (250mL)
110mg
Espresso coffee (250mL)
30-200mg Iced coffee (500mL) 60mg Cola drinks (600mL) 25-110mg Black tea (250mL)
30-50mg Green tea (250mL)
160mg Energy or sports
drinks (500mL)
10-50mg
Dark chocolate bar (60g)
100mg Caffeine tablet (1 tablet)
The strength of the caffeine can vary greatly depending on
the brand name, serve size or how one likes their coffee
Caffeine has many effects on the body:
It is absorbed rapidly into
the bloodstream from the
gastro-intestinal tract
How much?
There are also certain population groups that should avoid caffeine:
Pregnant women
Children
Limit caffeine intake to 200mg per
day or less, or avoid it altogether
Although there are no guidelines,
caffeine intake is not recommended
for children
Intake should be investigated if
children are showing symptoms
of irritability, inability to sleep or
stomach upsets
Remember that caffeine is present
in many soft drinks and chocolate
Consuming high amounts of caffeine
may increase the risk of miscarriage,
experiencing a difficult birth and
having a baby with a low birth weight
A word on energy drinks
With pledges of ‘vitality’, ‘invigoration’
and ‘giving you wings’, energy drinks
promise a lot
These drinks contain particularly high
levels of caffeine and other additives,
like taurine, guarana and sugar
Guarana is a natural source of caffeine
Regular consumption of energy
drinks has been associated with a
number of symptoms including
palpitations, tremors, agitation and
restlessness and gastro-intestinal
upset
Those with a history of heart disease
or caffeine sensitivity, pregnant
women and children should also
avoid consuming energy drinks due
to the high caffeine content
In large amounts it can make you
feel nervous, restless and make it
harder to sleep well
21
Fad diets
Warning signs of a fad diet:
Also known as
crash diets
• claims of rapid weight loss
• requirement to buy ‘special’
or ‘magic’ food/drinks
You only need to pick up a magazine, browse
pages on the internet or watch a television
show to be bombarded with advertisements
of ‘phenomenal’ diets that promise dramatic
weight loss and the ‘perfect’ body
• restriction of whole food groups
• expensive
• not usually combined with
physical activity
A few words of wisdom
The best way to achieve weight loss is by following sustainable
healthy lifestyle practices. For specific and tailored dietary advice, consult an
Accredited Practising Dietitian (www.daa.asn.au)
3.
Due to their extreme nature,
these diets can actually do
more harm than good:
You don’t need that much protein
High protein diets are generally high in fat and low in carbohydrate. Although protein is essential, in
Australia, most people eat plenty of protein and consuming the recommended 2 - 3 serves per day
will provide you with an adequate intake. Protein should come from a variety of sources, such as lean
meat, poultry, fish, eggs, legumes, beans, nuts and seeds
1.Fasting
4. Say no to supplements
When the body is starved or entire food groups are eliminated from the diet, lean muscle is
broken down to meet energy requirements. Most of the weight lost during the initial stages is
lean muscle and water, rather than fat. After the fad diet is completed, the body gains fat at a
much greater rate than prior to the diet
Some fad diets are in the form of non-prescription supplements. There is no current evidence to
support the use of these supplements for weight loss
Although these diets may achieve
weight loss, they can also result in
nutrient deficiencies and serious
health problems including:
2. Don’t ditch the carbs
22
weakness
nausea
fatigue
headaches
vitamin and
mineral deficiencies
constipation
The most popular fad diets involve heavily restricting or eliminating carbohydrates from the
diet, claiming that carbohydrates are responsible for individuals being overweight
The truth is, carbohydrates should form the largest component of your daily food intake (4565%) and are essential for the body's vital organs to function. It is the type of carbohydrate
consumed that matters. An intake including a variety of complex carbohydrates is advisable;
examples include wholegrain breads and cereals, fruit, vegetables and reduced-fat dairy
products. Simple carbohydrates should be limited as, when over-consumed, can contribute
to weight gain
dehydration
Forget the fads and aim for a
long term eating plan that:
includes a
wide variety of
nutritious foods
does not
eliminate specific
food groups
can be
followed on a
long term basis
is combined with
physical activity
23
Dietary
Fibre
Made up of the
indigestible parts or
compounds of plants
2x
Is not digested
by the body
Also referred to as
‘bulk’ and ‘roughage’
Insoluble fibre is found
in the structural parts of
plant cell walls
It is better to increase the amount of fibre in your diet slowly
to help avoid abdominal discomfort or wind
Two types of fibre:
insoluble and soluble
Soluble fibre is found
mainly in plant cells
Good sources include fruits,
vegetables, oat bran, barley, seed
husks, flaxseed, baked beans, dried
beans, lentils and peas
Good sources include wheat
bran, corn, the skins of fruits and
vegetables, nuts, seeds, dried
beans and wholegrain foods
A few words of wisdom
Both soluble and insoluble fibres are needed for good health
Our low intake is probably a result of our highly processed food supply.
Consider how much fibre is found in the following :
2g
2g
2g
2g
1 slice
wholemeal bread
1 fresh orange
4 carrot sticks and
4 celery stalks
A handful of nuts
1g
1g
2g
0g
1 slice white bread
1 glass (200mL)
orange juice
1 large glass (300mL)
vegetable juice
2 plain
sweet biscuits
There are many beneficial effects of fibre:
24
Keeps our digestive
system healthy
Helps to lower
cholesterol
Keeps us fuller
for longer
Insoluble fibre helps to
add bulk to our body’s
waste by absorbing water
and helps to prevent
constipation
Soluble fibre, such as
oats and baked beans
are known to help
lower cholesterol levels
and reduce the risk of
heart disease
Soluble fibre slows down
stomach emptying,
helping us to feel full for
longer after eating
Keep blood glucose
levels in check
But Australians don’t seem
to be consuming enough
Foods high in fibre are digested
more slowly, which slows the rise
in blood glucose after eating. This
is particularly helpful for people
with type 2 diabetes
Average intakes are around 20g per
day, whereas the recommended
intake is 25 – 30g per day
Simple ways to increase the fibre content of your diet:
Eat breakfast cereals
that contain barley,
wheat or oats
Switch to wholemeal or
multigrain breads and
brown rice
Add an extra vegetable
to every day time and
evening meal
Snack on fruit,
dried fruit, nuts or
wholemeal crackers
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Salt
NaCl
A few words of wisdom
A mineral composed of sodium and
chloride , represented chemically as NaCl
It is essential to human and animal life
as sodium and chloride are crucial in
maintaining fluid balance in the body
The flavour of salt
Salt imparts more than just 'saltiness'
in food. It enhances sweetness, masks
metallic tastes and ‘rounds out’ the
overall flavour of a food
It is the sodium component
of salt which is problematic
for our health
Australians adults should
consume no more than
2300mg of sodium per day
Salt usage
80% of our sodium intake
comes from packaged foods
Salt is still used extensively as a
preservative in food as well as a
flavour enhancer. It is also used
commercially in the production of
pulp, paper, soap and detergent
There are, on average
40,000 food items on offer
in a supermarket, many of
which are high in sodium:
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'Saltiness' is one
of the basic
human tastes
The remaining 20% of our intake
comes from the salt shaker or
what we add during cooking and
food preparation
330mg
400mg
900mg
1092mg
2 cups of
corn-based
breakfast cereal
2 slices of
bread
1 meat pie
1 instant
noodle cup
Health effects of salt
Increased disease risk
The average Australian consumes
eight or nine times more sodium
than they need for good health
A high sodium intake is linked to
high blood pressure (hypertension),
which is a risk factor for stroke and
heart disease
We can shift our sense of taste to enjoy foods with lower levels of sodium by making the changes
gradually and consistently over a period of time, rather than cutting back all at once
You can get used to a less salty taste
There is a clear need to
reduce our sodium intake
While the food
manufacturers work
towards these targets,
you can also reduce
your sodium intake:
use herbs and spices
such as garlic, oregano
and lemon juice to add
flavour to meals
The Australian Government has been
working with food manufacturers to
reduce the sodium content of breads,
breakfast cereals, simmer sauces,
processed meats, sift drinks, cordials,
soups, pies, crackers and savoury
potato products
Targets have been agreed upon as
part of the Food and Health Dialogue
between the Government, the food
industry and other key partners.
Progress towards these targets has
begun and will continue into the future
avoid using the salt
shaker and adding salt
during food preparation
and cooking
reduce intake of processed
foods such as potato
crisps, crackers and
savoury pastries
check the nutrition
information panel on food
labels - low salt foods have
less than 120mg of sodium
per 100g serving
eat fresh vegetables
rather than canned
choose ‘no added salt’ or
‘low salt’ varieties of food
cut back on takeaway
and fast foods
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Sugar
Is found in abundance
within our food supply
Is a ‘simple’
carbohydrate
Provides a quick
source of energy
Sugar can be either
naturally occurring or
added to food and drinks
The take home message
If you're after something sweet, opt for some fruit, which will help to satisfy
your sweet craving but also offer you some nutritional benefit too
Sugar consumption
Consuming too much added sugar has been associated with increased risk of tooth decay and
overweight and obesity. It is for this reason that the Australian Dietary Guidelines recommend
that Australians limit their intake of food and drinks containing added sugars
Examples of food and
drinks containing added
sugar:
• soft drinks, energy drinks,
sports drinks
Naturally occurring sugars:
• high energy snack foods (e.g.
potato chips, biscuits, cakes)
Added sugars:
• confectionery
• fast food
exist naturally in foods
such as fruit or honey
and in drinks such as milk
many food or drinks
containing naturally
occurring sugar offer
additional nutritional
benefits
• milk contains sugar but
is also a great source of
calcium and protein
• fruit contains sugar
but also fibre and
vitamins
28
unlike the other examples,
honey, although a natural
source, does not offer any
nutritional benefits
food and drinks containing
naturally occurring sugars,
such as fruit and milk
should be consumed in
moderation. The Australian
Dietary Guidelines
recommend:
added to a food and
drinks to preserve it’s shelf
life, add colour, flavour
and/or taste
also found in food and
drinks that are typically
high in energy (kilojoules),
fat (total and saturated),
sugar and salt
often found in food and
drinks that do not contain
valuable nutrients, vitamins
or minerals
in these type of food and
drinks, especially those
high in sugar, have been
associated with increased
risk of dental caries,
overweight and obesity
Sugary drinks
Australia now ranks among the
top 10 countries per capita for
consumption of soft drinks in the
world. Increased consumption of
sugary drinks leads to an excess
of energy in the body.
If this extra energy is not burnt
off with increased physical
activity it gets stored in the body
as fat. This can increase your risk
of health problems such as heart
disease, type 2 diabetes and
some cancers
Limit your intake
The Australian Dietary Guidelines recommend limiting the intake of food and drinks containing
added sugars such as confectionery, sugar-sweetened soft drinks, cordials, fruit drinks, vitamin
waters, energy and sports drinks
• 2 serves of fruit
• 2.5 serves of reduced fat
milk, yoghurt or cheese
per day
29
Sweeteners
The take home message
Provide an intense sweet flavour without the
associated energy (kilojoules) of regular sugar
Are food additives
There are 3 main types
of sweeteners
The most common nutritive sweeteners found in food and drinks are:
Artificial sweeteners
Often used as an alternative to sugar
Some artificial sweeteners are energy
(kilojoule) free
Many artificial sweeteners exist as
‘tabletop sweeteners’ used to add
sweetness to tea, coffee and cereal
instead of sugar
Also found in cordials, soft drinks, ice-cream, lollies etc
and labelled as ‘diet’, ‘low joule’ or ‘no sugar’
Under Australian law, food and drink manufacturers
must declare the use of an artificial sweetener in a
product. The sweeteners are either listed by their name
or three-digit number
The most common artificial sweeteners found in food and drinks are:
Name
Code number
Side effects
Fructose
No code
fruit sugar, same kilojoules as sugar but sweeter
Isomalt
953
less kilojoules than sugar but half the sweetness, may have a laxative effect, can also
be listed as ‘humectant’
Lactilol
Mannitol
Maltitol
Xylitol
Sorbitol
966
421
967
965
420
these are all sugar alcohols, same kilojoules as sugar, except mannitol, may have a
laxative effect and cause wind and diarrhoea, can also be listed as ‘humectant’
Maltodextrin
No code
same kilojoules as sugar, also listed as ‘hydrolysed corn syrup’ or ‘glucose syrup’
Name
Code number
Brand name
Acesulphame K
950
Hermesetas Gold®, Sunnett®
Polydextrose
1200
provides minimal kilojoules, may have a laxative effect
Alitame
956
Aclame®
Thaumatin
957
can also be listed as , ‘flavour enhancer’
Aspartame
951
Equal®, Equal Spoonful®, Hermesetas Gold®, Nutrasweet®
Cyclamate
952
Sucaryl®
Natural intense sweeteners
Neotame
961
Saccharin
954
Hermesetas®, Sugarella®, Sugarine®, Sweetex®
A more recent addition is Stevia (960), a ‘natural’ sweetener. It is extracted from native South American
plant Stevia Rebaudiana. It is 200-300 times sweeter than regular sugar and contains no energy
(kilojoules). Has been used by South American tribes for centuries
Sucralose
955
Splenda®
Nutritive sweeteners
Based on different types of carbohydrates
Have less energy (kilojoules) than sugar but they are not kilojoule free
Food and drink products containing these sweeteners may be labelled as ‘carbohydrate modified’
30
Sweeteners are always going to be contoversial and ignite debate, but each of us can choose
whether we consume them or not. Just check the ingredients list on the food food or drink label
as sweetners must be declared if they are used in food or drinks
Cooking with sweeteners
Safety
Heat generated during cooking
can change the taste of many
sweeteners
In a review of evidence the World Cancer Research
Fund concluded that artificial sweeteners do not
have a detectable effect on the risk of cancer
Each type of sweetener reacts
differently so refer to the label
for specific instructions
Food Standards Australia New Zealand
(FSANZ) regularly reviews safety evidence and
recommends a maximum level permitted in foods
before approving sweeteners and other additives
31
Antioxidants
The take home message
Antioxidants neutralise
chemicals called free radicals
Eating a wide variety of fruit and vegetables will provide your body with an
abundance of nutrients and antioxidants
Free radicals are the product of oxidation (chemical
reactions occurring in the body)
Excessive free radicals
Boost the immune system
A word on ‘superfoods’
An excess of free radicals can
cause damage to cells and this is
associated with conditions including
heart disease, liver disease and
some cancers
Antioxidants boost the immune
system by limiting damage caused
by free radicals and increasing
production of white blood cells (cells
that fight infection)
The term is commonly used in the
media to promote foods that claim to
be nutritionally superior and especially
beneficial for health and wellbeing
Unfortunately there is no formal
definition and insufficient evidence on
how these foods actually work within
the body. So there is no reason to
consume specific 'superfoods'
Sources of antioxidants
Isoflavonoids
Soybeans,. tofu, lentils, peas, milk
There are 100's of antioxidants found in different food and drinks. There is no one 'magical' antioxidant, rather eating
and drinking a wide range of foods, especially fruits and vegetables, is the key point to remember
Lignans
Sesame seeds, bran, wholegrains, vegetables
Lutein
Green leafy vegetables, corn
Lycopene
Tomatoes, pink grapefruit, watermelon
Maganese
Seafood, lean meat, milk, nuts
Polyphenols
Thyme, oregano
Selenium
Seafood, offal, lean meat, wholegrains
Vitamin A
Liver, sweet potatoes, carrots, milk, egg yolk
Vitamin C
Oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach,
capsicum, strawberries
Vitamin E
Vegetable oils, avocado, nuts, seeds, wholegrains
Zinc
Seafood, lean meat, milk, nuts
Zoochemicals
Red meat, offal, fish
Antioxidant
Food sources
Anthocyanins
Eggplant, grapes, berries
Beta-carotene
Pumpkin, mangoes, apricots, carrots, spinach
Catechins
Tea
Cryptoxanthins
Red capsicum, pumpkin, mangoes
Flavonoids
Tea, green tea, citrus fruit, onion, apples
Indoles
Broccoli, cabbage, cauliflower
The Australian Dietary Guidelines recommend obtaining antioxidants, vitamins and minerals from whole
foods rather than from supplements. There is increasing evidence that antioxidants are more effective when
consumed as whole foods
32
33
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