Lifelong Nutrition Jemma O Hanlon BHlthSc(Nutr & Diet) APD AN Accredited Practising Dietitian Accredited Nutritionist
Outline a Macronutrients a Micronutrients a Glycaemic Index a NHPAs
The Australian Guide to Healthy Eating
Overview Macronutrients Carbohydrates Protein Fat Micronutrients Vitamins Minerals
Carbohydrates Carbohydrates provide energy to the brain and muscles Choose wholegrain, low GI options as much as possible.
Fibre Dietary fibre is important for digestive health Satiety (a feeling of fullness) Stabilising blood sugar levels Preventing colon cancer Lowering cholesterol Fibre is found in fruit, vegetables, legumes, wholemeal & wholegrain breads & cereals, brown rice, nuts, seeds
Which has more fibre?
Protein Protein foods are the building blocks for growth Roles: - Structural - Protective - Transport - Enzymatic
Protein Meat Fish Chicken Eggs Dairy Nuts Legumes
Fats Fats play a role as a storage form for energy, as well as protecting internal organs and absorbing, transporting and storing fat soluble vitamins (A D E K) Fats are high in kilojoules and when consumed in excess contribute to excess weight gain. Oils Butter, Margarine Cream Creamy salad dressings Avocado Nuts Deep fried foods Fast food
The fuss over fats? Saturated & Trans Fat - raise blood cholesterol - should be avoided x Monounsaturated fat - help reduce bad LDL cholesterol Polyunsaturated fat - can also help reduce cholesterol
The fuss over fats? Saturated Trans x x Monounsaturated Polyunsaturated - LDL-cholesterol - meat, milk, butter, cream - LDL-cholesterol - biscuits, cakes, pastries, pies, fast food - total & LDL-cholesterol - olive & canola oil, avocado, nuts - total & LDL- cholesterol - fish, vegetables oils, nuts, seeds Replace animal fats with mono & polyunsaturated fat for a healthier heart
Bad Fats
Bad Fats
Good Fats
Choose Lean Meats
Trim the fat
Take the skin off chicken
Choose reduced fat milk
Limit Takeaway
Choose boiled over fried
Trans Fat Increased consumption linked to obesity & cardiovascular disease Cakes, biscuits, pies, pastries High in fat, saturated fat, sugar, low in nutrition. Save for special occasions
Trans Fats
Water Water is needed for most body functions - Keeps cells in the body healthy - Helps eliminate by-products of metabolism & waste eg. sweat, urine - Regulates the body s temperature - Aids digestion & prevents constipation - Helps the absorption and digestion of foods
Calcium & Phosphorous Help build strong bones Reduces risk of osteoporosis Milk, yoghurt, cheese Bony fish Nuts & seeds Fruit & Vegetables Low fat dairy is the best choice
Calcium
Iron Iron is used by the body to transport oxygen to the tissues Having low iron levels may make you feel tired and can increase your risk of infection Lean red meat is the best source of iron
Iron +
Fluoride A mineral found in food, water, plants and toothpaste Brushing with fluoride toothpaste and drinking fluoridated water helps to protect against tooth decay
Iodine We need iodine for the development of essential thyroid hormones These help to regulate our metabolism
Sodium (salt) We need some salt to maintain electrolyte balance, but we often eat too much of it Too much salt = Blood Pressure Major risk factor for Stroke and Coronary Heart Disease A major contributor to Chronic Heart Failure (CHF), Chronic Kidney Disease (CKD), and their progression.
Sodium Sauces, Gravies Packet mixes Stocks, Stock powders Tinned & Canned foods eg. fish in brine Deli meats eg. ham, bacon, salami Potato chips Soups Bread
Vitamin A Night vision, immunity & reproduction Liver Dairy Fish Orange fruit and vegetables Green vegetables
Vitamin D Works with calcium and phosphorous to build strong teeth & bones 10 minutes exposure each day
Vitamin C Aids in the formation of collagen, a structural protein found in skin, bones, tendons & cartilage Helps protect other vitamins from oxidation Acts as an antioxidant to reduce free radical damage Fruit, Vegetables, Liver
Folate Needed for healthy growth and development Essential for the healthy development of babies to prevent neural tube defects such as spina bifida
Vitamin B12 Aids in the formation of red blood cells Assists with building of genetic material Helps the functioning of nervous system Found in meat products - beef, lamb, liver, mussels, oysters, egg yolk, fish
Glycaemic Index The Glycaemic Index (GI) is a measure of the effect of carbohydrate-containing foods on blood glucose levels. Low GI (slow release) = 0 55 Medium GI (moderate release) = 56 69 High GI (fast release) 70 100
Glycaemic Index
Why Nutrition is affecting our health Increase in processed, convenience foods Decrease in home cooking & sit down meals Confusing food labels and product claims Increase in eating out / take away foods Busy working lives & lack of meal planning Skipping meals and fad diets LEADS TO...
Why Nutrition is affecting our health LEADS TO... Increased intake of: Sugar Fat Saturated fat Trans fats Salt Alcohol Colours and additives Decreased intake of: Fruit Vegetables Dairy Good Fat Monounsaturated fats Omega 3 oils Fibre
We are getting fatter
Nutrition Related Diseases Obesity Cardiovascular disease (CVD) Stroke, heart attack, heart disease, high blood pressure Type 2 Diabetes Some Cancers eg. colon cancer Osteoporosis
What does your weight tell you about your health? Check your body mass index (BMI) BMI is an indicator of body fatness BMI = weight (kg) / height (m)² BMI = <18.5 underweight 18.5-25 healthy weight (20-25 males) 25-30 overweight >30 obese > 40 morbidly obese
Aim for the Healthy Weight Range
Is your waistline harming your health? Increased health risk: Men > 94cm Women > 80 cm Greatly increased health risk: Men > 102 cm Women > 88 cm
Apple vs Pear
Diabetes
Diabetes Healthy lifestyle & body weight
Staying Healthy Maintain a healthy weight Eat a healthy balanced diet Regular activity Regular exercise Manage stress
Things to have in small amounts Salt High blood pressure (Hidden) sources include: flavoured biscuits, pasta packs, tinned foods, brine, deli meats, sauces, potato chips, canned soups, breads Fats (particularly animal fats) Excess weight and heart disease
Things to have in small amounts Sugar Tooth decay and excess weight Sweet foods, desserts, cakes, biscuits, fruit snacks, cereal bars, ice cream, soft drinks, fruit juice, cordial Alcohol Excess weight, high blood pressure, liver damage 2 standard drinks per day
Things to increase Low Fat Dairy Osteoporosis Milk, yoghurt cheese Dietary Fibre Diabetes, Heart Disease, Colon Cancer fruit, vegetables, legumes, wholemeal & wholegrain breads & cereals, brown rice, nuts, seeds
Get active! 30mins a day + Incidental activity a Walking with friends or walk the dog a Swimming / Jogging / Cycling / Aerobics a Light weights / Yoga a Social team sports 8 Easy Tips a Stairs a Walking or cycling to work a Parking car further away a Housework & gardening
Jemma O Hanlon BHlthSc(Nutr & Diet) APD AN Accredited Practising Dietitian Accredited Nutritionist facebook.com/dietitiannutritionist