Nutrients Can Be Obtained From Eating Only One Type of Food.

(Slides 14–26)

Definition of diet

The report of components in foods, chosen nutrients, and how they are ingested, digested, absorbed, transported and used, including how they interact and how they are stored and excreted.

While obviously important, nutrition is not the only gene that influences our food choices and what we eat.

Group discussion: Circumstances that affect eating habits

(Slide sixteen/Participant's Workbook p.half-dozen)

What factors influence the requirements of canteen customers ?
Accept the participants consider the photos on SLIDE 16 and identify how these and other concrete, social and cultural factors influence what a child eats.

Inquire them if they recollect the bottle menu tin potentially influence children's eating habits as canteen customers.

The purpose of this action is to demonstrate that food choices are influenced past a variety of factors, some of which need to be considered when planning bottle menus. Planning bottle menus to incorporate special dietary needs, trends and cultural needs is addressed in Topic three.

The Australian Guide to Salubrious Eating (AGTHE)

The AGTHE aims to encourage the consumption of a variety of foods from each nutrient grouping every mean solar day in proportions that are consistent with recommendations in the 2013 Australian Dietary Guidelines Foods are grouped together into the following food groups on the basis of their nutrient similarity:

• Vegetables and legumes
• Fruits
• Dairy and alternatives
• Meat and alternatives
• Grains and cereals

Nutrients are substances from foods that the body uses to maintain life and to grow and repair tissues. There are half dozen major classes of nutrients:
ane. Proteins: found in meat, dairy, legumes, nuts, seafood and eggs.
2. Carbohydrates: found in fruit, pasta, rice, cereals, breads, potatoes, milk and sugar.
3. Lipids: commonly called fats, and found in oils, butter, margarine, nuts, seeds, avocados, olives, meat and seafood.
4. Vitamins: includes the h2o soluble B group vitamins and vitamin C and the fatty soluble vitamins, A, D, E and K.
a. Fruits and vegetables are generally good sources of Vitamin C, A and folic acid (B group vitamin).
b. Grains and cereals are by and large good sources of the B grouping vitamins and fibre.
c. Full-fat dairy and egg yolks are generally proficient sources of the fatty soluble vitamins, A, D and Due east.
d. Milk and vegetable or soya bean oils are generally good sources of vitamin K, which can too be synthesised by gut bacteria.
5. Minerals: includes sodium, calcium, iron, iodine and magnesium.
a. Milk and dairy products are a skillful source of calcium and magnesium.
b. Red meat is a proficient source of iron and zinc.
c. Seafood and vegetables are generally a expert source of iodine.
Vitamins and minerals are support nutrients. They are needed in modest amounts to promote and regulate the chemic processes needed for growth and the maintenance of good health.
6. H2o: H2o is considered an essential nutrient, forming function of the cells of the torso. It also helps maintain blood volume, aids in regulating the temperature of the trunk and is used as a medium to send substances. Virtually of the water in the body needs to be provided in the nutrition. This includes the foods we consume (for case, fruits are mostly water) as well equally what nosotros drink.

These days nutritionists are interested in a 7th category of substances in foods, which, while not classed as essential nutrients, are known to play of import roles in promoting optimal wellness and reducing the risk of chronic illness. These are called phytochemicals and are found in plants (phyto = establish). There are hundreds of them, some of the well-nigh well known are beta-carotene, lycopene and phytosterols. Phytochemicals vary in their chemic limerick and each one has ane or more than specific function in the body.

Energy

Energy is not a nutrient, just comes from carbohydrates, proteins and lipids. The unit of free energy used in Commonwealth of australia is the kilojoule. The conversion is iv.2kJ = 1Cal

Food	Kilojoules/gram	Calories/gram
Saccharide	16	iv
Protein	17	4
Lipids (fats and oils)	37	9

Proteins

Proteins are the edifice blocks of the human torso. The body uses them to make its own proteins (for example: enzymes, hormones, antibodies, collagen etc.). Proteins are fabricated of a chain of molecules known as amino acids. In the trunk, we demand 20 different amino acids to make the proteins required. Amino acids are obtained from eating a variety of foods from animals and plants. Only creature foods incorporate all the amino acids needed past the trunk in sufficient quantities. Plants contain a variety of amino acids equally well. All the same, they are oftentimes deficient in 1 or more amino acrid. For those people who do not eat creature protein, this is non a problem, as long equally a wide diverseness of constitute foods are consumed across the day.

Examples of non-animal poly peptide combinations which provide all of the essential amino acids include, corn and legumes (for example: Mexican bean enchilada), or cereal and legumes (for example: Asian Tofu and rice or Australian broiled beans on toast).

Carbohydrates

Carbohydrates consist of 'uncomplicated' sugars (monosaccharides and disaccharides) and starches (polysaccharides or 'complex' carbohydrates). In one case eaten, carbohydrates are broken downwards to glucose and used for energy past the body. This group of foods (bread, rice, pasta, grains, some vegetables, legumes, milk and fruit) are skillful sources of nutrients, as well as free energy.

Carbohydrates tin be classified as:
Monosaccharides (one carbohydrate molecule)

• glucose (also called dextrose)
• fructose (fruit sugar)
• galactose (formed during the digestion of milk)

Disaccharides (two sugar molecules)

• lactose (glucose and galactose)
• sucrose, improve know as table carbohydrate (glucose and fructose)
• maltose (two molecules of glucose)

Polysaccharides (three or more sugar molecules)

• foods made up of polysaccharides may comprise thousands of sugar molecules and are sometimes referred to every bit 'starchy' foods (for example: breadstuff, cereals, rice, tater, pasta and some legumes).

Sugar

It is important to monitor the amount of added saccharide in foods such as refined cereals. Naturally occurring sugars in foods are not a problem (for example: lactose in milk or fructose in fruit). However, when sugars are extracted from their natural source they are devoid of nutrients, and in excess, replace other valuable nutrients in the nutrition and provide excess kilojoules. Added sugar is non always but white table saccharide. Some products contain more than ane type of added sugar. All sugars take the same amount of kilojoules no matter where they are derived from.

Some common names for added sugar used on labels in Australia include dark-brown carbohydrate, dextrose, fruit juice concentrate, fructose, glucose, golden syrup, honey, lactose, malt excerpt, maltose, modified carbohydrate, molasses, maple syrup, raw sugar, sucrose.

Fibre

Fibre is a type of carbohydrate that humans cannot digest using the normal digestive acids and enzymes in the breadbasket and pocket-sized intestine and is establish in constitute foods such as vegetables, fruits, legumes and cereals. At that place are two major categories of fibre, soluble and insoluble. Leaner in the big intestine can break down some types of fibre (by and large soluble) and produce by-products similar gas and a small corporeality of healthy fats (minor concatenation fatty acids). Fibre absorbs water and increases the bulk of stools ('poo'), making them moist and easy to pass. In addition, fibre helps excrete cholesterol, promotes 'good for you' bowel bacteria, delays the digestion of simple sugars and promotes a feeling of fullness. Population studies linking the increased consumption of fibre from whole grains to a reduction in the hazard of cardiovascular affliction, Type 2 diabetes and colon cancer accept shown consistent results (CSIRO 2009).

Fats and oils (lipids)

Virtually people refer to lipids as fats. Fats are solid at room temperature and oils are liquid at room temperature. Lipids are further classified as saturated or unsaturated. This classification is according to their chemical construction. All fats comprise a mixture of saturated and unsaturated fats just their overall classification is adamant past the blazon of fat that is the predominant fat. The saturated fats are often referred to as 'bad fats' as they are known to contribute to plaque formation in the arteries and the prevalence of cardiovascular diseases. The foods high in saturated fats are meats, cold meats, butter, cheese, yoghurt, milk, kokosnoot milk and cream and palm oil (which is often disguised as vegetable oil on food labels).

The unsaturated fats tin further be divided into monounsaturated and polyunsaturated fats. These are considered the good for you fats and are listed in the table below. Foods containing a high proportion of unsaturated fats include found foods (except kokosnoot and palm), eggs, lean meat and fish. The omega fats, omega-3 and omega-6 fats are polyunsaturated fats. Lipids contribute more twice as many kilojoules per gram every bit either protein or carbohydrates. All lipids take the same corporeality of kilojoules no matter where they are derived from.

Some common names for fats used on labels in Australia include animal oil, beef fat, butter fat, copha, lard, milk solids, palm oil, shortening, tallow, vegetable oil.

Blazon of healthy fat	Food source
Monounsaturated fat	Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated fat	Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds
Omega-3 fatty acids	Oily, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Activeness: Nutrients of interest

(SLIDE 24/Participant'southward Workbook p.7)
What foods contain by and large saturated or unsaturated fats?
Have participants become to the table on page 7 of their workbook and indicate which type of fat is the predominant fat in each of the foods listed by ticking the appropriate box.
Highlight the answers and ask if in that location were any fats that they were unsure how to classify. Some points to highlight at the stop of this activity:

• Coconut oil and palm oil, although from plant sources, are loftier in saturated fats.
• Most table margarines these days are predominantly unsaturated fats, although some margarines are high in saturated fatty.
• Nuts and seeds are good sources of unsaturated fats, although they should not be eaten in excess equally they are relatively high in total fatty and therefore energy.
• Game meats, such as kangaroo and rabbits are lean meats (low in total fat) and what fat they have, is mostly polyunsaturated because of the types of food these animals swallow and the amount of energy they expend foraging for foods.
• Unspecified vegetable oils (that is, those merely labelled vegetable oil unless identified as being sunflower or safflower etc.) are probable to be palm oil and therefore will exist predominantly saturated fats.

Nutrition - Nutrients of Involvement

What foods comprise mostly saturated or unsaturated fats?(Workbook, p.7)

	Saturated	Unsaturated
Avocado
Butter
Canola Oil
Cheese
Coconut cream
Coconut milk
Cream
Fatty Meat
Fish
Game Meat (e.chiliad. kangaroo, rabbit)
Margarine
Milk
Nuts
Olives
Olive Oil
Palm Oil
Seeds
Sunflower Oil
Vegetable Oil

Other nutrients of interest

Sodium intake

In terms of menu planning, another nutrient that we demand to pay attending to is sodium, because over consumption may contribute to the incidence of loftier claret force per unit area. The National Children's Nutrition and Physical Activeness Survey found that consumption of sodium in all age groups exceeded the recommended upper level of intake (DoHA 2008).

Sodium occurs naturally in food. However, most sodium consumption comes from processed foods as well as being added to food through table salt (sodium chloride). The function of sodium in the body, forth with potassium, is to control the pressure and book of blood and to balance the water content inside torso cells.

Some common names for salt/sodium used on labels in Australia include blistering soda, celery salt, garlic table salt, monosodium glutamate (may appear as MSG or z621), rock salt, sea salt, sodium bicarbonate.

Calcium

Calcium is important for healthy bones and teeth. You may take heard the term 'peak bone mass'. This refers to the greatest amount of bone that you lot have in your lifetime. Superlative bone mass is accomplished somewhere between the ages of 16 and 30. Considering most bone is formed in babyhood and adolescence, calcium is an important nutrient for children. Depression calcium intake has been associated with low os mass, which often results in bone fractures later in life (osteoporosis).

The recommended dietary intake (RDI)² for school children aged 9-18 years is 1000mg- 1300mg of calcium a day. The most recent National Children's Nutrition and Physical Action Survey identified calcium as a nutrient at risk, particularly in older children. Older children (9-sixteen years) were least likely to meet the estimated average requirements (EAR)³ of 800mg–1050mg of calcium daily (DoHA 2008). In the 12-13 year sometime age group almost 70% of all children did not meet the EAR3. This figure rises to almost 90% if we look at girls aged 12-xiii years in isolation.

Dairy products are the best source of calcium in the diet. Other good sources of calcium include fortified soy products (milk, yoghurts) and fish with bones (salmon and sardines).

Nutrient labelling

(Slides 27–33)
In order for participants to exist able to apply the NHSC nutrient criteria, it is important that they take a mutual understanding of the cardinal elements of a food label and are able to read a Nutrition Information Console (NIP).

Food labels contain a lot of information. Manufacturers accept to follow specific rules for labels and this is monitored by FSANZ (Food Standards Australia New Zealand).

Food labels must tell the truth, be legible and contain the name or description of the food. Exceptions are very small packages, foods with no significant nutritional value (for case, herb, spice, tea, java), foods sold unpackaged (unless a nutrient claim is made) and foods fabricated and packaged at the signal of sale (for example, bread from the local bakery).

Nutrient labels should contain the following information.

• List of ingredients listed by weight in descending order (that is, the starting time ingredient contributes the largest corporeality to the product and the concluding ingredient contributes the least).
• Nutrition data panel (NIP) presented in a standard format showing energy, protein, fat, saccharide and sodium per serving and per 100g (or 100mL if a liquid).
• Percentage labelling information – the product must evidence the pct of the key or characterising ingredients or components of the nutrient.
• The number or the proper name of any additives (monosodium glutamate may announced every bit MSG or 621, for example).
• If the product contains whatever major allergens, such as nuts (peanuts, cashews, almonds, walnuts etc.), shellfish, fish, eggs, sesame seeds, soybeans, wheat and gluten, they must be alleged on the characterization. In addition, foods containing more than than 10mg sulphite preservatives/kg must be labelled equally containing sulphite, as this is the level that may trigger asthma attacks in some asthmatics. This data is often found shut to the ingredient list.
• Date marker includes use-by date, best before and 'baked on' or 'broiled for'. Nutrient must exist eaten earlier the employ-by date for health and safe reasons (for instance, yoghurt). The exception to this is bread that can be labelled 'baked on' or 'broiled for'. The all-time earlier engagement is used on foods with a shelf life of less than 2 years. Food may still be edible later on the best earlier engagement, simply may take lost some quality (for example, canned foods).
• If the product needs to exist stored in a specific way to maintain quality, storage requirements demand to be indicated on the label, for case: go along frozen (ice cream), refrigerate beneath specific temperature (milk) or store in a dry, cool place (flour).
• Country of origin refers to the land the product was fabricated or produced in.
• The proper name and concern accost of the supplier of the food. This assists with consumer queries such as suspected food poisoning or where a food has been recalled.
• Some labels may contain 'nutrient content claims' (health claims). These are explained afterwards.

Activity: Food label ingredient lists

(Slide 31/Participant's Workbook pp. 8-nine)
Take participants turn to pages 8 and 9 of their workbook and consummate the activeness on how to read an ingredient list.

Can they recognise the different types of added sugars used in the full-fat strawberry yoghurt and the breakfast cereal? Manufacturers oftentimes use more than than i sweetener so that sugar does non tiptop the listing of ingredients.

Nutrition Information Panel

A NIP must exist listed on nearly all packaged foods. Exceptions are very pocket-size packages, foods with no significant nutritional value (for instance, herb, spice, tea, coffee), foods sold unpackaged (unless a food claim is made), and foods made and packaged at the point of auction.

These panels list the nutrients for the nutrient per serving (the serving size is determined by the manufacturer) and per 100g. To compare two products, use the per 100g column. The 'per serve' column gives consumers an indication of what their food intake would exist if they ate the equivalent of a serve as described on the packet. Recollect that the manufacturer's serving size may not reflect your own serving size or the example serve listed in The Australian Guide to Healthy Eating.

Information technology is compulsory to list the following nutrients. Free energy is listed in kilojoules (kJ), protein (in grams), fat (in grams), and must show the total quantity as well as the amount contributed past saturated fats. Likewise for carbohydrates (in grams) – both the full amount and the amount contributed by saccharide must announced. Sodium (in micrograms) is also compulsory.

Nutrition claims

If the product has a 'nutrient content claim' (for case: high in fibre, high in calcium, low in cholesterol), the manufacturer has to betoken the quantity of that nutrient in the NIP. Some examples of nutrition claims include:

Fat

• Low-fat: Less than 3g fatty/100g nutrient (or ane.5g/100g liquid).
• Reduced-fatty: At least 25% less fat than the regular product.
• Fat-free: No more than 0.15g total fat/100g food.

Sugar

• No added sugar: No added sucrose, glucose, dear, malt, fruit juice etc.
• Unsweetened: No added bogus sweeteners, sucrose, glucose, honey, malt, fruit juice etc.
• Diet: At least 40% less kJ than the regular product – these products usually contain intense (artificial) sweeteners.

Salt

• Depression-salt/no added table salt/salt free: Less than 120mg sodium/100g (0.three%) or non more than 50% of the sodium content of the regular product.
• Reduced-salt/sodium, salt/sodium gratuitous and no added salt/sodium: At least 25% less salt/ sodium than the regular product.

Fibre

• High (in) fibre: At least 3g or more fibre per serve.

Group word: Food label ingredients list

Slide 33/Participant's Workbook p.9)
What claims exercise you lot look for on food labels when ordering for the school canteen? Some discussion points arising from this slide may include the post-obit.

• Don't rely on the claims alone; check the characterization.
• Reduced-fat does not necessarily mean low-fat (for example, low-fat cheddar cheese ~ 23% fat vs total-fatty cheddar cheese ~ 34% fatty); it merely needs to exist 25% less than the regular production to be labelled as reduced-fat.
• 94% fat-free yoghurt/milk is regular yoghurt/milk (~iv% fatty). Total-fat milk ~iii.6% fat.

Web resources

Australian Guide to Salubrious Eating
The Australian Guide to Wellness Eating is a food pick guide which visually represents the proportion of the v food groups recommended for consumption each twenty-four hour period. It reflects the multicultural nature of the population relevant for all sectors of the food and nutrition manufacture.

Children Diet Topics (Victorian Government Health Information)
This website provides fact sheets and data virtually nutrition for infants, toddlers, preschoolers and children at school.

2013 Australian Dietary Guidelines
The 2013 Australian Dietary Guidelines are based on the best bachelor scientific testify and provide information for health professionals and the general population about healthy food choices. The use of the guidelines will encourage healthy lifestyles that will minimise the take chances of the development of diet-related diseases within the Australian population.

Dietitians Association of Australia (DAA) – Smart Eating For You: Nutrition A–Z
A guide covering nutrition information presented in an A-Z format. All material available on this website has been written and regularly reviewed by Accredited Practising Dietitians.
www.daa.asn.au/index.asp?PageID=2145842141 (This website link was valid at the time of submission)

Food Standards Australia New Zealand Government Website
The Food Matters section of this website contains information on food allergies, additives and other information in relation to standards ready in Commonwealth of australia and New Zealand for food. The News Room link provides fact sheets, media releases, speeches and presentations.

Healthy Weight Guide (Australian Authorities)
The Healthy Weight Guide is a comprehensive source of data which is bachelor to the Australian public on how to achieve and maintain a healthy weight. The Healthy Weight Guide consists of an interactive website also as printed materials for those who don't have access to the internet, and provides: data nigh healthy weight, physical activity and healthy eating; tips and tools to assistance with setting goals and planning healthy meals and concrete activity; and a registered area where users tin can record and track their weight and progress.

Health Insite – Nutrient and Diet
An Australian Government Initiative website containing links to topics such as diet, family nutrition and fundamental nutrients.

Nutrient Reference Values for Australia and New Zealand
The (Nutrient Reference Values) NRV'due south are a ready of recommendations for nutritional intake based on currently available scientific cognition. On this page yous volition find data on a wide variety of foods and the nutrients they comprise. There is likewise a calculator for determining the nutrient recommendations for specific ages and genders.

² RDI – The boilerplate daily dietary intake level that is sufficient to come across the food requirements of about all (97–98%) healthy individuals in a detail life stage and gender grouping
³ EAR – A daily food level estimated to meet the requirements of half the salubrious individuals in a item life stage and gender group (NHMRC 2006)

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Source: https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-trainers-manual~topic-1

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