Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Gastric bypass surgery wikipedia , lookup
Low-carbohydrate diet wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Food studies wikipedia , lookup
Obesity and the environment wikipedia , lookup
Food politics wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Human nutrition wikipedia , lookup
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 13 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 25 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: 26 '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 27 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 References Alcohol Alcohol, 2013. Available from: < http://www.betterhealth.vic.gov. au/bhcv2/bhcarticles.nsf/pages/Alcohol> [August 2013]. National Drug Strategy 2001, Alcohol in Australia: Issues and Strategies, Commonwealth of Australia. Available from: < http:// www.health.gov.au/internet/drugstrategy/publishing.nsf/ Content/alc-strategy/%24FILE/alcohol_strategy_back.pdf> [August 2013]. Alcohol guidelines: reducing the health risks, 2011. Available from: < http://www.nhmrc.gov.au/your-health/alcohol-guidelines> [August 2013]. Antioxidants Antioxidants, 2013. Available from: < http://www.betterhealth.vic. gov.au/bhcv2/bhcarticles.nsf/pages/Antioxidants> [August 2013]. Fat Fats and oils, 2013. Available from: <http://www.betterhealth.vic.gov. au/bhcv2/bhcarticles.nsf/pages/Fats_and_oils> [August 2013]. Heart Foundation 2008, Q&A Omega-3: general, National Heart Foundation of Australia. Available from: <http://www. heartfoundation.org.au/SiteCollectionDocuments/Fish-QAGeneral.pdf> [August 2013]. Cholesterol, 2013. Available from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ Cholesterol_explained [August 2013]. Search Australia’s best food database, 2013. Available from: < http:// www.calorieking.com.au/> [August 2013]. Fruit, 2013. Available from: <http://www.eatforhealth.gov.au/foodessentials/five-food-groups/fruit> [August 2013]. Energy in Caffeine About toxic fat, 2013. Available from: <http://www.livelighter.com. au/the-facts/about-fat.aspx> [August 2013]. Caffeine, 2013. Available from: < HYPERLINK "http://daa.asn.au/ for-the-public/smart-eating-for-you/nutrition-a-z/caffeine/" http:// daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/ caffeine/> [August 2013]. Exercise Times, 2013. Available from: <http://www.calorieking. com.au/tools/exercise_time.php> [August 2013]. Fad diets Burchfield, G 1997. What’s your poison? Caffeine, Australian Broadcasting Corporation. Available from: < HYPERLINK "http:// www.abc.net.au/quantum/poison/caffeine/caffeine.htm" http:// www.abc.net.au/quantum/poison/caffeine/caffeine.htm> [August 2013]. Fad Diets, 2013. Available from: <http://daa.asn.au/for-the-public/ smart-eating-for-you/nutrition-a-z/fad-diets/> [26 August 2013]. Caffeine, 2011. Available from: < http://www.foodstandards.gov.au/ consumer/generalissues/Pages/Caffeine.aspx> [August 2013]. Weight loss – common myths, 2013. Available from: <http://www. betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_ loss_common_misconceptions?open> [26 August 2013]. Caffeine, 2013. Available from: <http://www.betterhealth.vic.gov. au/bhcv2/bhcarticles.nsf/pages/Caffeine> [August 2013]. Australian Institute of Sport 2012, AIS Website Fact Sheet – AIS Sports Supplement Program: Caffeine, Australian Sports Commission. Available from: <http://www.ausport.gov.au/__data/ assets/pdf_file/0003/469650/Caffeine_11-_website_fact_sheet. pdf> [August 2013]. Carbohydrates Carbohydrates and the glycaemic index, 2013. Available from: <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ Carbohydrates_and_the_glycaemic_index> [22 August 2013]. AIS Sports Nutrition 2011, Carbohydrates - the facts, Australian Sports Commission. Available from: <http://www.ausport.gov.au/ ais/nutrition/factsheets/basics/carbohydrate__how_much> [22 August 2013]. Using the GI, 2013. Available from: <http://www.gisymbol.com.au/ aboutGI.php> [22 August 2013]. Weight loss and carbohydrates, 2013. Available from: <http://www. betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_ loss_and_carbohydrates> [22 August 2013]. Saxelby, C 2012, Complete food and nutrition companion, Hardie Grant Books, Richmond. 34 Wahlqvist, ML 2002, Food and Nutrition, Allen & Unwin, Crows Nest. Protein, 2013. Available from: <http://daa.asn.au/for-the-public/ smart-eating-for-you/nutrition-a-z/protein/> [26 August 2013]. Weight loss and fad diets, 2013. Available from: <http://www. betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_ loss_and_fad_diets> [August 2013]. National Health and Medical Research Council 2013, Australian Dietary Guidelines, Australian Government, Available from: <http://www.nhmrc.gov.au/_files_nhmrc/publications/ attachments/n55_australian_dietary_guidelines_130530.pdf> [August 2013]. National Health and Medical Research Council 2005, Nutrient Reference Values for Australia and New Zealand Executive Summary, Australian Government, Available from: <http://www. nhmrc.gov.au/_files_nhmrc/publications/attachments/n36.pdf> [August 2013]. National Health and Medical Research Council 2013, Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia, Australian Government, Available from: <http://www.nhmrc. gov.au/_files_nhmrc/publications/attachments/n57_obesity_ guidelines_130531.pdf> [August 2013]. Fibre Fibre in food, 2013. Available from: <http://www.betterhealth.vic.gov. au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food> [August 2013]. 35