Download key nutrients for health File

Calcium
CHO
Lipids/
Fats
Phosphorus
Iron
Protein
Vitamin
C
Vitamin
A
KEY
NUTRIENTS
FOR
HEALTH
Fluoride
Vitamin
D
Folate
Water
Iodine
Sodium
Vitamin
B12
Key knowledge:
● Gycaemic index and function and food sources of major
nutrients as a determinant of health, including protein,
carbohydrate (including fibre), fats (mono, poly, saturated and
trans fats), water, calcium, phosphorus, iron, fluoride, iodine,
sodium, vitamin A, vitamin D, vitamin C, folate and B12
● The role of nutrition in addressing the following conditions
recognised in the NHPA: cardiovascular health, diabetes mellitus,
colorectal cancer, obesity and osteoporosis
Key Skills:
●Explain the functions and identify food sources of the major
nutrients required for health.
●Explain the role of nutrition in addressing specific conditions
within the NHPAs
One significant behavioural determinant that impacts
on health is NUTRITION
Impact of poor nutrition
● Linked to a number of health conditions
● Linked to a large number of premature deaths –
nutrition is linked in some way to around 60% of the
overall burden of disease in Australia
Having the understanding of the role of key nutrients is
essential to enable a range of interventions to be
developed and further improvements in health to be
made.
Nutrition is one of the most important preventable risk
factors for improvement in health for many Australians
What is meant by a nutrient?
What is a food source?
A nutrient is a chemical or
The product where a nutrient is
substance that is used by living obtained.
things to build tissue or provide
energy in order to assist in
growth or to keep the organism
alive
Any substance that is or can be
consumed by living organisms,
especially by eating, in order to
sustain life.
Classification of nutrients
There are six (6) categories of nutrients that are
needed for optimal health
● carbohydrates
● lipids (fats)
● protein
● vitamins
● minerals
● water
Nutrients are further classified into 2 categories
Macronutrients - the body requires Micronutrients – the body requires
large amounts
small amounts
PROTEIN
VITAMINS
LIPIDS/FATS
MINERALS
CARBOHYDRATES
Most carbohydrates (CHO) are found in foods of plant
origin as well as fruits, sugars and milk
Carbohydrates can be classified according to their effect
on blood glucose levels or GLYCAEMIC INDEX (GI)
What is meant by glycaemic index?
What is meant by GLYCAEMIC INDEX (GI)?
● The glycaemic index is a system that measures the effect that
foods have on blood glucose levels and rates them from 0 – 100.
● It measures the amount of glucose that CHO provides and how
quickly the glucose is ready to be used by the body
● When CHO is eaten glucose is produced from the CHO
and absorbed into the blood stream
The CHO is converted to glucose and absorbed into
the blood stream
How quickly this happens is known
as the Glycaemic Index
Low GI foods change blood glucose
levels and insulin levels gradually.
This delays hunger and assists in
the prevention of insulin resistance.
If you have constantly high blood
glucose and insulin levels due to
eating a high GI diet, you may
literally "wear out" your pancreas
over time and eventually this can
lead to pre-diabetes and type 2
diabetes.'
Explain Figure 51?
Low GI food sources
High GI food sources
Those foods that release glucose into the
blood stream more gradually
Those foods that release glucose quickly
into the blood stream
White bread
grain breads
icecream
oats
Peas and
beans
potatoes
Soft drinks
muesli
milk
White rice
pasta
yogurt
cauliflower
Rice bubbles
The main function of CHO is to provide fuel for energy
CHO
Glucose
Used for energy production
1 gram of CHO = 16 kj of energy
Glucose not used
body stores as fat
Weight Control
Input > output
overweight and obese
Measured in Kj
Purpose: keep an individual alive & functioning
Basal Metabolic Rate
Energy required by the brain for thought and by cells and organs for
correct functioning
Minimum amount of energy required to keep the body functioning
Factors that affect BMR
• age - with age
● body composition – muscle BMR
•growth – youth BMR
● sex - male BMR>female
• body size
Carbohydrate
Role of nutrition in addressing specific conditions within the NHPAs
Selected NHPA
Carbohydrate - risk factor
Obesity
Excessive intake of high GI foods Low GI foods – take longer to
– when eaten in excess – stored release glucose in bloodstream –
as fat
body use fat as an energy source
Cardiovascular
health
Excessive intake of high GI foods Low GI foods – take longer to
– when eaten in excess – stored release glucose in bloodstream –
as fat
body use fat as an energy source
Diabetes Mellitus High GI carbohydrate foods
quickly raise blood glucose
levels
Carbohydrate - protective factor
Low GI foods – do not create a
glucose hit – release glucose slowly
in the blood stream
FIBRE
Fibre in only found in plant food - high fibre foods are
low in fat
low fat diet
Functions of fibre:
● Fibre tends to slow down digestion – gradual emptying
of food from the stomach
Less likelihood large quantities of glucose – less
chance of insulin surge
● Feeling of satiety (fullness) weight control
● Helps move waste products through the digestive tract
● Rids the body of cholesterol – binds to the fibre and is
expelled through waste
A diet high in FIBRE can improve health and reduce the risk
of a number of conditions including:
Condition
Obesity
How FIBRE can protect against the condition
Providing feeling of fullness without the kj – reduce intake of
other foods. Eg. Fats
High
Fibre reduces the absorption of cholesterol .
Cholesterol
Foods high in fibre – little saturated fat content
Cardiovascular As a result of decreasing obesity and high blood cholesterol disease
lowering of CVD
Colorectal
Fibre acts to cleanse the digestive tract – removes substances
Cancer
that may cause cancer
Constipation
Fibre absorbs water – which adds bulk to faeces – easier to
pass
Diverticulitis
Can occur due to constipation – as person strains to pass
faeces, muscular contractions create pockets along the lining
of the bowel
FIBRE
Role of nutrition in addressing specific conditions within the NHPAs
Selected NHPA
Fibre - risk factor
Fibre - protective factor
Cancer control
(colorectal
cancer)
Low dietary fibre consumption
Assists in the removal of waste in
the digestive tract – butyric acid
(produced by fibre) has been
shown to trigger the death of
cancerous cells in the intestines
Cardiovascular
health
Low dietary fibre consumption
Assists in regulating cholesterol
levels. Soluble fibre binds with
cholesterol and excreted in faeces
instead of being re-absorbed in SI –
reduces CVD
Diabetes Mellitus Low dietary fibre consumption
Assists in regulating blood glucose
levels – reduces the risk of glucose
intolerance and diabetes
Obesity
Promotes a feeling of fullness –
eating smaller amounts –
decreasing obesity
Low dietary fibre consumption
Function of Lipids/Fats
▪ Source fuel for energy
▪Provide protection for vital organs
▪Help maintain body temperature
▪Absorb and transport fat soluble vitamins –D;E;A;K
▪Develop and maintain cell membranes
All lipids are energy dense –
if eaten in excess – overweight and obesity
Monounsaturated
Polyunsaturated
●Liquid
at room
● Healthy fat
temperature
●Both types act to
●In moderation can
lower cholesterol in
have a positive health the blood stream
affect
● There are 2 main
●Healthy fats
categories of
polyunsaturated fat:
Saturated
Contain high
amounts of LDL
cholesterol
●Found foods of
animal origin
●
●Food
● Food
source
Olive oil
Avocado
Canola oil
Nuts
Peanut butter
source
●Food source
Fatty cuts of meat
Omega 3
Full cream milk
Fish – sardines, tuna
Cream
Soy and canola
Cheese
margarine
Takeaway foods
Pastries and biscuits
Omega 6
Most nuts and seeds
Corn, safflower, soy
oils
Trans Fats
Raise the level of LDL
Created when liquid
oil is converted to
solid fat by a process
called hydrogenation
●Food
source
Processed foods
Pies, pasties, cakes
High density lipoproteins (good cholesterol) and
Low density lipoproteins (bad cholesterol)
•Cholesterol is a “lipid” or fat and is an important part of every cell
• Most of the cholesterol in our body is made in the liver however; some is
absorbed through the small intestine from food (fat and carbohydrate and
protein)
•Problem with fat is that it is not “water soluble” within the body. Therefore the
body has a problem transporting it – to achieve this, the body produces
lipoproteins as vehicles for transporting cholesterol (fat). There are two (2)
types:
Low Density Lipoprotein (LDL)
High Density Lipoprotein (LDL)
The major part of LDL is made up of fats saturated and little protein
Major part of the HDL is made up of protein
Protein
Cholesterol
Stick to the walls of the arteries and blood
vessels - arteriosclerosis
Cholesterol
Protein
Collects surplus cholesterol from the tissues
and takes it away for disposal – protects
against disease
LIPIDS/FATS
Role of nutrition in addressing specific conditions within the NHPAs
Selected NHPA
Lipids/fats- risk factor
Lipids/fats- protective factor
Obesity
High intake of any type of fat
especially trans fat and saturated fatlead to weight gain
Trans fats in foods raise LDL
cholesterol
HDL – eat less saturated fat
Consuming low fat foods – decreases
amount of fat available to be stored in
Body
Replace saturated and trans fats with
monounsaturated and polyunsaturated fats
Cardiovascular
health
Increased cholesterol risk factor for
atherosclerosis increases build up
of fatty deposits on blood vessel walls
and LDL cholesterol levels in blood
Fats, especially trans fats and
saturated fats - blood pressure and
cholesterol
Increase intake of Omega 3 & 6 – reduce
risk of heart disease – lowers LDL
cholesterol, reduces triglycerides and
Replace saturated and trans fats with
monounsaturated and polyunsaturated
fats improves blood vessel functioning
Diabetes Mellitus
High intake of any type of fat
especially trans fat and saturated fatlead to weight gain
Replace saturated and trans fats with
monounsaturated and polyunsaturated
fats
Cancer control
(colorectal
cancer)
High consumption of saturated and
trans fats increases risk of CRC
Replace saturated and trans fats with
monounsaturated and polyunsaturated
fats