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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