Nutrition

1. Nutrition The Glycaemic index and the functions and food sources of major nutrients for health

2. What is Nutrition? • Nutrition is the process of eating or nourishing our bodies. • The scientific study as to why we eat. • Nutrition involves • How we utilise and digest foods • How nutrients in food assist in growth and development, health status and energy supply

3. Key knowledge • Glycaemic 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), water, calcium, phosphorus, iron, fluoride, iodine, sodium, vitamin A, vitamin C, folate and B12 • The role of nutrition in addressing the following conditions recognised in the NHPA’s; cardiovascular health, diabetes mellitus, colorectal cancer, obesity and osteoporosis • Key Skills • Explain the functions and identify the food sources of major nutrients required for health • Explain the role of nutrition in addressing specific conditions within the NHPAs

4. What we need to know • Function and food source for all of the key nutrients • The role of nutrition in addressing cardiovascular health. Diabetes mellitus, colorectal cancer, obesity and osteoporosis

6. Nutrition • Which determinant of health would Nutrition fall under?

7. Behavioural Determinant – NUTRITION / DIETARY BEHAVIOUR • We know already 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

8. Behavioural Determinant - NUTRITION • Having the understanding of the role of key nutrientsis 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 factorsfor improvement in health for many Australians

9. Classifying Nutrients • Nutrients can be classified into 2 main forms • Macronutrientsnutrients required by the body in large (macro) amounts • Carbohydrates • Fats • Protein • Micronutrientsnutrients required by the body in small (micro) amounts • Vitamins • Minerals

10. water • Water is not technically a nutrient so it is not classified in either group. • Large quantities of water are needed for optimum health.

11. Carbohydrates (CHO) • Function • Provide the body with its preferred source of energy • Provides Dietary Fibre to prevent constipation • Once eaten the body converts the CHO to sugar called glucose, which are then used to provide energy to the body • 1gram CHO = 16kj of energy • Excess Carbohydrates • Stored in the adipose tissues (as fat) • Deficiency of Carbohydrates • The body breaks down adipose tissue (fat) and converts it to glucose for energy.

12. Carbohydrates • Sources • Bread • Oats • Rice • Sugar

13. CHO digestion • http://www.mydr.com.au/nutrition-weight/animation-carbohydrate-digestion

14. IMPORTANT • What is the role of carbohydrates? • What are 3 foods which contain carbohydrates?

15. Glycaemic index (GI) • A system that rates the effect of certain foods on blood glucose levels. • Rating from 0-100 • Foods that cause a sharp increase in blood glucose are considered to be high GI, and foods that more gradual release of glucose into the blood stream are called low GI • Rating • >70 = High GI • 69-55 = Medium GI • <55 = Low GI

16. Glycaemic index • It measures the amount of glucose that carbohydrates (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. • http://www.glycemicindex.com/

17. Insulin • When levels of blood glucose are high INSULIN is released to help lower the level of glucose in the body.

18. Low GI vs. High GI • Sources of • Low GI – grain breads, oats, pasta, weetbix, peanuts, carrot • Medium GI – honey, basmati rice, ice-cream, nutrigrain, pinapple • High GI – white bread, potatoes, jelly beans, corn flakes, soft drink, hot chips • Low GI foods – are healthier options as they change glucose levels and insulin levels gradually, which delays hunger and prevents type 2 diabetes • High GI foods – can contribute to impaired glucose regulation as they cause sharp spikes in blood glucose and insulin levels.

19. Glycaemic index (GI)

20. How does Low GI foods assist in the prevention of insulin resistance (a risk factor for Type 2 diabetes 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.'

22. Basal Metabolic rate • Energy is by the cells and organs for correct functioning. • The amount of energy required for these processes is know an basal metabolic rate.(BMR) • BMR is responsible for about 50-80 of the total energy expenditure each day. (the minimum amount of energy for each day). • Factors affecting BMR include: age, growth, body size, body composition, sex, environmental temp.

23. Energy balance

24. FIbre • What is Fibre • a type of carbohydrate • Made up of the indigestible parts of plant matter • Role of Fibre • Needed for the adequate functioning of the digestive system as it helps move waste products through the digestive system, it prevents constipation by adding bulk to the faeces • Sources • Fruits • Vegetables • Cereal • Breads • Beans

25. Fibre and the Nhpa’s • Obesity • obesity - provides a feeling of fullness, therefore reducing the amount of energy consumed from other foods • Diabetes Mellitus • High Blood Glucose - fibre has been shown to reduce the absorption of glucose from the intestines • Cardiovascular Health • Cholesterol Levels – Fibre reduces the absorption of cholesterol • Cardiovascular Disease (CVD)– as a result of decreased obesity and cholesterol levels, the rate of CVD is lowered due to high fibre sources • Cancer Control • Colorectal Cancer – fibre acts as a cleaner of the digestive track and moves along then removes substances that increase the risk of developing cancer of the colon or the rectum.

26. Protein • Function • Primary Function - Growth, maintenance and repair of the body cells • Secondary Function – provides fuel for the body when there is a deficiency of carbohydrates and fat

27. Protein • 1 gram protein = 17 kj energy • Types of Protein • Essential • Found in Animal sources of food • They can not be made from the body and therefore must be consumed in the diet • Non – Essential • Found in plant sources of food • Not required in the diet, therefore if the body does not have enough of the non-essential amino acids it can make them

28. Sources of Protein • Essential – Originates from Animals • Chicken, beef • Cheese • Milk • fish • Non Essential – Originates from Plants • Legumes • Nuts • Soy Products

29. Protein Excess Although most people in Australia get enough protein in their diet, some people supplement their dietary protein with products such as protein shakes in an attempt to build muscle. According to the better health channel, people taking supplementary protein while weight training add no more muscle than those not taking protein supplements. Excess protein intake can strain the kidneys and liver as they are responsible for protein metabolism. Excess protein may also lead to excessive loss of the mineral calcium from bones.

30. Protein and The NHPAs • Obesity – excess is stored as adipose tissue as fat and can therefore lead to obesity • Colorectal cancer – protein makes enzymes which are chemicals that can assist the digestion process

31. Protein Deficiency • People most at risk • Vegetarians/ vegans • Elderly • Inadequate intake may lead to • Muscle shrinkage and wasting • Oedema – build up of fluids in the body • Anaemia – lack of haemoglobin (the oxygen carrying component of blood) ‘globin’ portion • Slowed growth in children

32. Lipids/ fats • Function • Fuel for energy • Protection for vital organs – acting as a cushion • Helps maintains body temperature – insulating properties • Absorbs and transports fat soluble vitamins (vitamin A, D, E, K) • Develop and maintain cell membranes (outside of cells, which are responsible for holding the contents of a cell in place – sort of like a balloon) • 1 gram = 37 Kj energy (rich source of energy or energy dense foods)

33. FAT

34. Lipids/ fats • Types • Lipids/fats are needed by the body, however some are better for health than others.

35. Meet the fats • http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-the-Fats_UCM_304495_Article.jsp

36. Monounsaturated Fats • Positives • Assists in lowering Low density lipoproteins (LDL) cholesterol – bad cholesterol and therefore improving cardiovascular health by reducing the risk of Cardiovascular Disease • Negatives • Too much will still contribute to weight gain • Sources – liquids at room temperature • Olive oil • Avocado • Canola oil • Nuts

37. polyunsaturated Fats • Positives • Lower cholesterol in the blood stream and therefore improve cardiovascular health • Sources – liquid at room temperature • Fish (tuna, salmon, sardines) • Canola & Soy Oils • Nuts & seeds

38. saturated Fats • Negatives • Too much are associated an increase of LDL cholesterol production which can contribute to cardiovascular health problems, such as cardiovascular disease • Sources – solid at room temperature • Fatty cuts of meat • Full cream milk • Cheese • Fried Take away

39. Trans Fats • Negatives • Like Saturated Fats - are associated with an increase of LDL cholesterol production which can contribute to cardiovascular health problems, such as cardiovascular disease • Interfere with cell membrane structure, which can interfere with the movement of nutrients and fluid in and out of cells. For instance – if glucose is restricted from entering the cell, insulin levels increase in response to high blood glucose levels. This can contribute to insulin resistance and increase the risk of type 2 diabetes • Sources Fatty cuts of meat • Small amounts are found naturally in certain foods, however most are created when liquid oils are converted into solid fat by a process called hydrogenation – for this reason trans fats are usually found in processed foods such as • Pies • Cakes • pastries

40. Interactivity • Time Out – ‘Food Sources’ • Time Out – ‘Which Fat?’

41. Water • Has no nutritional value, however vital for human survival • Makes up 55-75% of our body • Function • Aid in digestion and waste removal • Temperature control • Key component of blood, cells and tissues of the body • Forms part of the fluid that cushions the joints (synovial fluid)

44. water • Sources • Drinks & Liquids – water, soup, other drinks • Foods – fruit, vegetables and even bread! • Metabolism – Break down of food causes water to be made by the body • Deficiency • Dryness in the mouth • Muscle Cramps • Decreased alertness and fatigue • Yellow Urine