This document provides information about major nutrients including carbohydrates, proteins, fats, water, calcium, vitamin D, sodium, and fiber. It discusses where these nutrients can be found in foods, their functions in the body, and potential health risks of deficiencies or overconsumption. Key points covered include carbohydrates providing energy, the different types of fats and their effects on cholesterol levels, protein being needed for growth and repair, and sodium intake exceeding recommendations for most Australians.
2. The major nutrients we will be looking at:
carbohydrates
Protein
Fats; saturated fats and unsaturated fats
Water
Calcium
Vitamin D
Sodium
Fibre (a form of carbohydrate)
4. CARBOHYDRATES
Provide fuel for energy
Stored as adipose (fat) tissue if not used for
energy production.
This stored fat can contribute to obesity,
cardio-vascular disease, diabetes mellitus
colo-rectal (bowel) cancer.
5. Carbohydrates
Found in foods of plant origin, including:
fruits (oranges, bananas), starchy vegetables
(potatoes), corn, beans, pasta, bread, rice,
breakfast cereals (weetbix, bran).
Turn to the person next to you and discuss a meal
which you both agree would be high in carbohydrates.
6. Fats/Lipids
Fat on/in; meat, full cream milk, avocado,
butter, olive oils, cheese.
Have you eaten something today containing
fat?
Which diseases do you think eating too
much fat could lead to?
Is eating fat always bad?
7. Why is fat important?
It provides fuel for energy production.
Protects vital organs.
Helps control body temperature.
Excess fat is stored and can contribute to weight
gain/obesity, cardio-vascular disease, diabetes
mellitus and colo-rectal (bowel) cancer.
8. Did you know there are four types of fat?
They are:
1. Saturated fat
2. Monounsaturated fat
3. Polyunsaturated fat
4. Trans fat
Of these fats, which ones do you think are good for
you and which are not so good?
9. So let’s look at the fats that are
GOOD
for you;
monounsaturated and polyunsaturated fats.
Monounsaturated fats found in: Peanut butter,
olive oil, nuts, avocado, canola oil.
Polyunsaturated fats found in: Fish (oily fish;
sardines, tuna and salmon), most nuts and
seeds, corn, safflower and soy oils, soy and
canola oils and margarines.
10. Why are they so good?
They assist in lowering of low-density lipoprotein (LDL)
cholesterol and increasing the levels of HDL (high density
lipoproteins), which can reduce the risk of atherosclerosis
and cardiovascular disease.
Too much will contribute to weight gain.
Polyunsaturated fats also contain omega 3 & 6; excellent for
brain function and many other things
11. Now, which fats should be avoided?
Saturated Fats & Trans fats
Found in:
Saturated fats - fatty cuts of meat, full cream milk, cream
and cheese, coconut milk and cream, most fried takeaway
food.
Trans fats – processed foods such as pies, pastries and
cakes.
12. Why are these fats not so good?
Increase LDL (low density lipoprotein) cholesterol –
can contribute to atherosclerosis, heart disease,
impaired glucose regulation and risk of type II
diabetes, and obesity.
Trans fats also works to lower HDL
cholesterol increasing the risk of CVD.
13. PROTEIN
Why do we need protein?
Required for growth, repair and maintenance of body cells.
Used as a secondary energy source.
Excess protein is stored as fat; can lead to obesity if not used
and also CVD and diabetes.
14. Where do we find PROTEIN?
Animal origin foods: meat, eggs, milk, cheese and
other dairy products, chicken, fish (reduce intake of
meat that contains high saturated fat content).
Also plant origin foods: soy products, nuts, brown
rice, whole grain cereals, legumes (lentils,
chickpeas etc).
15. Which has the most protein?
a) a serve of broccoli or an egg?
b) a cup of lentils or a chicken breast?
C) a small steak or a serve of tofu?
17. WATER
Consumed in its pure form as water.
Contained in most foods and all
drinks; carbohydrates, fruits and
vegetables.
18. We require around 1.2 to 3 litres/day or 8 glasses.
Water aids digestion; it is absorbed by
fibre and so adds bulk to faeces.
Contributes no calories to energy intake so can reduce;
obesity, colorectal cancer, diabetes and CVD.
Are energy drinks a good substitute for water?
DISCUSS?
19. Fibre
Recommended amount: 25 – 30 g/day
Found in:
Bran flake cereal, wholemeal bread, fruit and
vegetables (raspberries, apples, bananas, pears,
oranges, peas, potatoes, broccoli and corn), baked
beans.
Increase in fibre should include an increase in water.
20. What fibre does
Aids in digestive regulation by adding bulk to faeces therefore,
reducing constipation and risk of colorectal cancer.
Promotes feelings of fullness which reduces the risk of obesity.
Lowers cholesterol levels which reduces the risk of CVD.
Lowers glucose absorption therefore reducing the risk of type II
diabetes.
21. Vitamin D
Fish, fortified foods (milk). Small amounts;
beef, liver, cheese and egg yolks.
Main source in Australia is from sunlight (but
sunlight isn’t a food!)
22. Why is Vitamin D important?
Why are so many Australian’s Vitamin
D deficient?
It increases the rate of absorption of calcium &
phosphorus through the small intestine into the
blood stream.
Deficiency can lead to weakened bones and
teeth; osteoporosis.
23. Calcium
Stored in bones. Important role in hardening or
ossifying hard tissue such as teeth, bones and
cartilage.
Can prevent optimal peak bone mass and a risk of
osteoporosis.
Found in sardines and salmon (with bones), green
leafy vegetables (broccoli and spinach), fortified soy
milk, tofu and orange juice.
24. Sodium
Found in table salt, processed food (tomato
sauce, packet soups and sauces, canned vegies,
pizza, pies and ready meals), olives, fish, meat
(especially pork) and cheese.
Regulates fluid balance in the body; salt draws
fluid so salt determines fluid retention outside
the cells.
25. Sodium
Most Australians consume 8 x amount
required!!!!
How?
What could this lead to?
Can lead to hypertension, heart failure,
stroke, heart attack and osteoporosis.
