Diet and Nutrition for Health And Sport

Export more than we import 2% is not grown in Australia, Fruit, Beg, meat, milk and eggs Nutrients Microinstructions Vs. Microinstructions Microinstructions Big components Protein Carbohydrate Fat Fiber Encountering Need less off Vitamin Trace elements Energy Food and nutrients supply our bodies with energy Energy = Kilojoules + Calories 4. 18 K to a Calories Nutrient poor – lots of K but not a lot in the nutrients Basic Anatomy As Via Starts mouth finishes in intestines Involves enzymes specific to each nutrient 2-72 hours to complete Bile -? breakdown and emulsifies fats Proteins – protesters

Villa Cells Fats and proteins are the longest to break down Carbohydrates Sugar Molecules Most basic form of energy used by the body Complex vs. Simple Carbohydrates C = Polyphosphate and starch – often contain a lot of fiber Why we use carbohydrates – insulin – pancreas Krebs Cycle Sources of Crabs: Grain, Cereals, starchy vegetables, legumes, fruit, dairy foods Proteins Made up Of Amino acids Helps the body to grow or repair tissue Needed in growth stages of life and maintenance of body stores is required Protein molecules are found in muscles, organs, bones and skin Two types Animals, and Plants

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Compete vs. Incomplete High quality and low quality of proteins Bio availability how much we get out of it Essential amino acids – one that we can’t make ourselves Nonessential amino acids – made and combined in the body Fats (Lipids) Huge molecules Monounsaturated, polyunsaturated, (Good ones) saturated, transfer (worst ones) Animal and Plant sources Visible fats vs. Invisible fats Visible we add these to food, easy to eliminate, oil in cooking Invisible fats: Pre-packages and prepared, don’t know what’s in it, card to avoid Water Body is water Brain and organs take up 75% water

Need water for clear waste, moisten food, for digestion, homeostasis of body temperature 20% from solid food, 80% in fluids.

Influences on digestions Caffeine High fat foods Low Dehydration Stress Exercise Artificial sweeteners Good fats have benefits Dietary requirements and fingerprints Unique to each person Energy requirements will differ for each individuals Genetics, lifestyle, activity level, family history Short terms benefits of good nutrition Fiber, vitamins, minerals, water, carbohydrates, fats and protein, photochemical ( tomato skin) Increased level on energy, digestion, sport covers, focus brainpower, weight, helps sleep patters, mood, blood flow, clear skin, glossy hair, strong nails Long tern benefits Prevention of disease, type 2 diabetes, heart disease, cancer, high blood pressure, dementia, osteoporosis, croons disease, varicose veins, gout Eyesight Muscular degeneration’s Cataracts Glaucoma’s Key paint Norton has application in everyday life Food consist of micro and microinstructions Starting good nutrition habits early in life reaps rewards later in life Each individuals have different nutrition requirements and should eat accordingly Factors that affects food selection

Physiological – hunger, nutrition, taste, age, gender, fuel Psychological emotions, values, self concept, happy/unhappy Economic – cost, availability, time Lifestyle – lifestyle, food trends, advertising, convenience, social reason Widening of food selection -? Native Australian Foods Before European settlement – Aboriginals lived of fauna and flora 5000 food species The only commercially cultivated Australian Native foods was the macadamia nut Own ways of processing food – cooking meat over fire to get rid of bacteria Industry boom – ecological sound and are resistant to temperature ND rainfall 2008, legal to sell Kangaroo In Australia Adaptation of the Australian Palate Pre 1 950 Australian Diet was 9% British Style – fish and chips, high in protein New influx of cultures – Greek and Italian foods National dish? Kangaroo tail soup Innovation and creation of contemporary modern Australia. Make old food new, fusion. Average Australian Diet What is recommended? 45% Crabs, 25% Protein, 30% Fat Meant to be 15 – 20% Lean.

Female: 45 – egg/Day, Male: 65 – egg/Day lag Protein per keg of body weight for male, slightly less for female make up no more than 30% egg per day lankest term for all fat Saturated fats less than 10% is meant to be saturated Carbohydrates 40-60% 220-320 grams per day whole grain Low Gig Bassist Rice Female: egg day Male: egg per day Sources from fresh fruit and vegetable Room for improvement Eat more of: Vegetables Green, orange and red vegetables, leafy vegetables, legumes Fruit Whole grain Milk, yoghurt, cheese Leant meat Drink more water Eat less of Meat pies, sausage rolls, hot chips, Potato crisp, corn chips Soft drinks, energy drinks sports drinks – caffeine Wine, Beer, Spirits processed meats ( salami, bacon, sausages

Leslies and chocolate Ice-cream and rich desserts Animal product – Saturated Sweet and others – Trans fat Food Culture Food vans Finer dining – fresh vs. takeaway Lunchmeats – how we spend them GAGE 1998 5 food groups – Vegetables and Legumes, Fruit, Milk yoghurt and cheese, Lean meats fish egg nut and bread cereals rice pasta and noodles Pie graphs Fluids included Shift from pyramid to pie shape 2013 New shape, color coded Avoid chronic disease and become healthy if followed Mindful Based on graphs, whole food not supplementation Not applicable to certain people Not to overweight people 5% of population is overweight Dietary Guidelines fro Australian Adults NRC – PDF Guidelines 1: Achieve and maintain a health weight, be physically active and choose amount of nutritious food and rinks to meet your energy needs Children and adolescents – sufficient nutritious foods and develop normally Older people – eat nutritious foods, help maintain healthy muscles strength and a healthy weight Guideline 2: Enjoy a wide variety of nutritious food form these eve groups everyday Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugar and alcohol

Guideline 4: Encourage, support and promote breast feeding Guideline 5: Care for your food: prepare and store it safely What is a serve Food within each grouping are recommended to be eaten in standard service seize Serve is not the same of the portion Portion size is the amount you actually eat, depending on how angry you are what type of meal or snack you eat Portion – what is on the plate Serve -? uniform Serving size of vegetables EGG h cup cooked greens, or orange vegetables h coup cooked or canned beans peas or lentils 1 cup leafy or raw salad vegetables h cup sweet h medium potato sweet potato, taro medium tomatoes Key Nutrients: Vitamin C, Foliate, fiber, potassium, magnesium, Beta Carotenes and cartooned Serving size of fruit Standard serve is egg 1 medium apple, banana orange or pear 2 small apricot, kiwi fruits or plum 1 cup diced or canned fruit ( no added sugar) Occasionally Mimi – fruit juice EGG dried fruit 4 dried apricot halves 1 h tablespoon of sultanas Fiber, Vitamin C, carbohydrate, Foliate, Potassium beta carotene Standard serving of grain 1 slice of bread (egg) h medium roll or flat bread h cup of cooked rice, pasta noodles, barley, buckwheat, Appleton bulge h Cup f Cooked porridge 2/3 wheat flakes 1/4 muesli 1 crumpet 3-4 crisp breads Key Nutrients: carbohydrate, Protein, Iron fiber, Vitamin Bal, Foliate, Iodine Serve milk, yoghurt and cheese 1 cup of fresh, long, reconstituted, power milk or Buttermilk h cup evaporated 2 slice or a wedge of hard cheese h cup or ricotta cheese 3/4 yogurt – egg 1 cup soy rice drink with added calcium Key Nutrients: Calcium, Protein, Vitamin bal 2, Fat Serving size of meat poultry fish egg of lean read meets – beef Iamb, veal, pork egg of cooked lean poultry such as chicken turkey egg cooked fish or 1 small can offish 2 large eggs

Vegetarian alternative 1 cup cooked or canned legumes, beans such as lentils egg tofu egg nuts, seeds, peanut or almond butter or attain Key nutrients: Protein, Iron, Zinc, Vitamin 812, LLC omega 3 Planning a health diet Adequacy Kilojoules and nutrients Balance Variety Learn to compare foods on how many keg they distributed per 1 go Cut of Low – <600kj per 100 grams Med - 600 - 1700kj per 100 grams High - >joke 100 Grams Nutrient dense and fewer kilojoules per gram Vs. Nutrient poorer more kilojoules per gram Add vegetables to the plate first and then add protein or eat vegetables If your full stop Eat more fiber Have soup in winter, side of sourdough and bread with olive oil spread or some vegetable sticks Team fruit with dessert.

Replace cream with low fat and custard Improving variety may involve purchasing more ingredient or learning how to use new ones Vitamins What are they Organic compounds Only required in very small amounts Required for health growth and reproduction Varied in diet Water soluble – Vitamins B & C – limited stores, absorbed in water, heat sensitive, overdose unlikely Fat soluble Vitamin A, D, E, K – hard to over dose, excess is stored, absorbed with food Functions Regulate the body metabolism, act as enzymes or co-enzymes and as antioxidants Apart of the structure of protein, hominess and bloody Prevent deficient from occurring How much is enough?