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Healthy eating (poor dietary choices lead to health issues…

- - - - grains, cereals, rice - wholegrain and high fibre
      - vegetables and legumes (beans)
      - fruits
      - lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
      - milk, yoghurt, cheese and alternatives (reduced fat)
      - 2) consume wide variety of:
        
        grains, cereals, rice - wholegrain and high fibre
        
        vegetables and legumes (beans)
        
        lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
        
        fruits
        
        milk, yoghurt, cheese and alternatives (reduced fat)
      - promotes health and wellbeing
      - 3) limit:
        
        alcohol
        
        added sugars
        
        added salt
        
        saturated fats
      - added salt
      - added sugars
      - alchohol
      - 4) encourage, support, & promote breastfeeding
      - 5) care for food - store and prepare safely
      - reduces risk of diet-related diseases e.g. high cholesterol, high blood pressure, and obesity
      - reduces risk of chronic disease e.g. type 2 diabetes, cardiovascular disease, & some cancers
      - 1) achieve and maintain healthy weight, be physically active and choose nutritious food and drinks to meet energy needs
      - saturated fats
- - - - BMR (basal metabolic rate): amount of energy used at rest
      - e.g. moderately active adolescent: 11340kJ/2700cal per day
- - - - customs/culture e.g. fasting/prohibited foods
      - social norms
      - family habits e.g. parental food preferences
      - food taboos
      - religion
      - peer group pressure
      - advertising
      - standard of living -- available time to prepare meals, income, schedule of parents
      - level of nutrition ed/knowledge
    - - cost of food/meals
      - marketing
      - laws
    - - taste preferences
      - allergies
      - new food technology
      - seasonal crops
      - body demands
    - - comfort eating (boredom/mood & emotions)
      - stress relief
      - self image e.g. diets
- - - - provide and store energy
      - build macromolecules
      - spare protein and fat for other uses
      - glucose stored as glycogen (mostly in muscles, liver)
      - fibre, starch, & sugars
      - simple (single-celled sugar molecule): fast-burning refined sugars (fruits, lollies)
      - produce sucrose and glucose --> energy
      - ensures high performance in sport
      - complex: slower-burning, starchy foods e.g. pasta, rice, grains, potatoes
    - - building blocks of body tissue, builds & repairs muscle
      - every cell contains protein
      - fuel
      - basic structure: chain of amino acids
      - creates and repairs cells, makes enzymes and hormones
    - - concentrated energy
      - 9 cal/gram = 2x energy from carbs and protein
      - structural building block of body
      - vitamins A,E,D,K rely on fat for absorption and storage --> if daily fat intake not reached, impaired functioning
      - stored in adipose tissue
      - insulates body & sustains temp, protects organs, last source of energy
      - monounsaturated, polyunsaturated, & some saturated fats stabilise cholesterol levels & lower risk of cardiovascular disease
        
        vegetable oils, nuts, avocado, coconut, cold-water fish (salmon, tuna)
      - bad/trans fats, saturated fats raise LDL cholesterol --> hardens arteries, raises blood pressure, increases risk of heart attack and stroke
        
        pizza, deep-fried foods
      - good fats + physical activity increases levels of HDL cholesterol, rids excess LDL cholesterol
      - too much --> obesity
    - - fructose/lactose/sucrose/glucose/high fructose corn syrup/maltose/dextrose/raw sugar/cane sugar/malt extract/molasses
      - natural (fruit, dairy), but can also be added (cakes, biscuits, pastries, drinks)
      - adds flavour, preserves & holds shape of food
      - dental problems, weight gain --> risk of heart disease
      - rec. 7 teaspoons -- actual consumption 40
      - free sugars: extra sugars added to foods, + sugar in syrup, honey, and juice
  - - - vitamin A (retinol): liver pate, dairy, egg yolk, oily fish, leafy greens, orange/yellow veg, tomatoes
        
        eye health - seeing at night
        
        immune system
        
        healthy skin & bones
        
        antioxidant
    - - iodine (iodized salt)
        
        trace element, component of thyroid hormones
        
        iodine deficiency disorders (IDD) can start before birth --> stillbirth, spontaneous abortion, congenital abnormalities, mental retardation
      - calcium (dairy, leafy greens: watercress, broccoli)
        
        bone development --> important during puberty
        
        stored in teeth & bones, supports structure & function
        
        if intake inadequate, suboptimal bone health by 25-30 (failure to gain optimal peak mass), osteoporosis (weak, brittle bones) --> fractures
      - iron
        
        transports oxygen in blood (haemoglobin)
        
        red blood cell production
        
        healthy immune system
        
        iron absorption best (15-18%) from haem iron (red meat, seafood, poultry)
        
        absorption lower from non-haem iron (<5%): plants (cereals, veg, legumes, & nuts)