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A-Z of Nutrition10,000 Steps are lucky to have support from staff at the School of Health & Human Performance at Central Queensland University. Nutritionist Sue Williams assists 10,000 Steps by providing valuable information for the A-Z of Nutrition.
Vitamin A is an antioxidant that helps with vision and health of our skin, bones, teeth and immune system. Vitamin A is found in dairy products, eggs, liver, green leafy vegetables and orange coloured fruits and vegetables. Butter is high in saturated fat. Should be used very sparingly. For everyday eating, try using canola based or olive oil based margarines instead of butter. Bread – choose multigrain breads as often as possible. White bread is highly refined and lacks fibre. Body image – it is important for people to start recognising that being overweight is not a body image issue – it is a health issue. Behaviour – eating is a highly modifiable behaviour and the eating habits and behaviours we develop in childhood, are often carried with us through adolescence and adulthood. It is important that parents consider their personal behaviours when teaching children about food and remember that children will usually follow the examples set by their parents. Caffeine is a psychotropic drug ie.it affects the mind and acts as a stimulant. Consuming large amounts can lead to dependence, anxiety, insomnia, rapid breathing, upset stomach and bowels and dizziness. Caffeine withdrawal can cause headaches and if aiming to reduce your intake, it should be a gradual process. If an endurance athlete consumed 10-15 cans of cola during an event, they may fail the IOC drug test for caffeine. Coffee contains 100-150 mgs caffeine Chocolate is a psychoactive food made from the seeds of the cacao tree. When Rodolphe Lindt added cocoa to butter in 1879 – he developed chocolate as we know it today – a firm product that melts on our tongues and has a smooth moist feel. More than 300 constituent compounds have been found in chocolate. If contains modest amounts of caffeine and dark chocolate in particular, contains antioxidants called flavonals that may enhance our heart health. Consumption of chocolates (and other sweet foods) triggers the release of endorphins that make us feel good. 6 squares of chocolate contains:
Carbohydrates
Major food sources include - grains, vegetables, fruits, beans, milk and of course glucose, lollies and softdrinks/cordials. 1 gram of carbohydrate = 17kJ or 4 kcals. It is important to include adequate amounts of carbohydrate rich foods in our daily diet to ensure adequate energy supply and dietary fibre. It is also important to choose unrefined carbohydrate rich foods most of the time – this includes foods such as multigrain bread or ‘grainy’ biscuits, high fibre breakfast cereals, fruits, vegetables, legumes and beans. Dietary fibre is a non-digestible form of carbohydrates found in plant foods such as leaves, stems, skins, seeds and hulls. It is important for bowel health and to help prevent diseases such as constipation, diverticulitus and bowel cancer. Recommended daily intake for adults = 30 grams Aim to include high fibre breads and cereals, fruit and vegetables (with skin) and legumes every day. Dieting - if you are going to go on a diet you are very likely to go off a diet. Dieting is not a good approach to long term and successful weight management. Changes in lifestyle and behaviour, made over time will promote success in weight management. It takes months and sometimes years to gain excess body weight so you must expect to take a similar amount of time to lose this weight. Energy in food is given as kilojoules or calories. One calorie (kcal) = 4.186 kilojoules (kJ) Energy is not a nutrient but is the amount of energy released from food nutrients such as carbohydrate, protein and fat. • 1 gram carbohydrate = 17 kJ (4 kcal) Energy Balance – to maintain weight we need to maintain energy balance ie. a balance between the amount of energy we take in (foods and drinks) and the amount of energy we expend (physical activity and metabolism). If you want to lose weight you need to change this balance so that the energy you expend is greater than the energy you take in. This should include changes to the total amount of food you eat and the nutrient (carbohydrate, protein and fat) content of your meals AND increasing the amount of time you spend being physically active. Fibre in food is the non-digestible materials that assist with digestion and elimination. These leaves, stems, skins, seeds and hulls are found in cereals, fruits, vegetables, nuts and seeds. Foods that are high in dietary fibre are emptied more slowly from the stomach and promote faster movement of food waste (faeces) through our bowel. These actions combine to create a greater feeling of fullness (and can therefore aid in controlling our weight), interference with the absorption of fat and cholesterol into the bloodstream and reduced exposure of the bowel to the toxins in foods. The recommended daily intake of dietary fibre is 30 grams, however studies have found that a majority of Australians do not consume more than 20 grams per day. Choose foods such as multigrain breads and high fibre cereals, nuts and seeds and fruits and vegetables. Avoid removing skins from fruits and vegetables and when possible choose whole pieces of fruit rather than fruit juice. Folate/Folic Acid is a water soluble vitamin that is found in small amounts in a variety of foods and commonly added to manufactured foods in Australia. It is also very sensitive to destruction by heat (eg cooking) and can be totally destroyed if food is overcooked or kept hot for a long period of time. Folate deficiency may occur if you have a poor diet or have increased needs (eg pregnancy). Folate deficiency during the first few weeks of pregnancy is associated with defects such as spina bifida. Many foods are fortified with folate. Glucose - Most carbohydrates that we eat in the form of breads, cereals, pastas, biscuits etc are broken down into the simple sugar – glucose. Some of this glucose circulates in our blood to provide a quick source of energy, but a majority is converted to glycogen and stored in the liver, muscles and kidneys. If these stores are full and we do not require more energy, the remaining glucose is converted to fat and stored as body fat. Glycaemic Index - is the measure of speed at which carbohydrate foods affect blood sugar levels. Low glycaemic (less than 55) foods promote a more controlled and even response in blood sugar levels than high glycaemic foods (greater than 70). The peaks and troughs (in blood sugar levels) associated with regular consumption of high GI foods, contribute to low energy levels and restlessness. Eating low GI foods most of the time reduces cravings for foods, increases meal satiety and maximises energy levels. Hydration - a state of hydration is achieved when there is a balance between fluid intake and fluid output. Our hot climate and limited intake of plain water place many people (especially children and the elderly) at risk of dehydration. Dehydration negatively affects many body functions including body temperature regulation, cardiac output, sweat rates, exercise capacity, muscular strength and blood plasma volume. We only need to lose 1-2% of our body weight to be considered dehydrated and if you feel thirsty you are likely already 1% dehydrated. Therefore it is important to make drinking plain water a habit. Tips for drinking water and avoiding dehydration:
Iron - is an essential mineral and necessary for the formation of haemoglobin (the oxygen carrying cells in our blood). Adequate iron intake is important for everyone but women, growing children and adolescents and pregnant women are particularly susceptible to iron deficiency. The iron in food is in the form of haem iron (found in meat) and non-haem iron (in plant foods). The iron in animal meats is better absorbed than the iron in plant foods but still only averages about 10% for a mixed diet. The absorption of iron from foods is enhanced by ascorbic acid (Vitamin C) and reduced by phytates and polyphenols (found in tea). Including a rich source of Vitamin C (orange or grapefruit apple juice, paw paw, capsicum etc) in each meal will help to enhance the absorption of iron. Iron that is supplied in our food is very poorly absorbed, with only 10%. Junk Foods - the term ‘junk food’ is used frequently and generally used to describe foods with low nutrient content and considered to be‘unhealthy’. This would include foods that are high in saturated fat and/or high in added sugar and/or high in preservatives and low in the micronutrients vitamins and minerals. The real issue about these types of foods is how much we eat of them in comparison to other highly nutritious foods. If we eat so called junk food every day we are probably eating too much. This can be translated to mean too much saturated fat, too much added sugar, too much preservatives and not enough vitamins and minerals. Junk foods are generally the foods we should be considering as ‘treats’ and used for this purpose and limited to once per week. It is best to replace these ‘junk foods’ with more nutritious foods such as fresh fruits and vegetables, lean meats or wholegrain cereals and breads, or combinations of these. Kilojoules– Kilocalories – what is the difference? The energy in foods are measured in joules or calories. A kilocalorie is frequently referred to as a calorie and the most commonly used measure for Australian foods is the kilojoule. • 1 calorie (cal or kcal) = 4.18 kilojoules (kJ) A day’s food energy intake is generally in the range of:
1 gram of carbohydrate = 17 kJ (4 kcals) Low Fat Diets - have been advised for weight loss and weight management for the last 30 years however many people find that eating low fat foods, no fat foods and fat free all the time does not necessarily help them to maintain or lose body weight. There are several possible reasons for this including that many low fat, no fat or fat free products are highly refined and may contain added sugars to make up for the loss in taste that comes with removing the fat. Low fat, reduced fat or no fat cereal products in particular have very little fibre content and we tend to eat more of them in order to satisfy our appetite. So we end up eating more food and more sugar that both contribute to weight gain. Remember there is no secret diet for weight loss or weight maintenance but there is a simple formula: energy in = energy out = weight maintenance. Therefore if you want to lose weight you need to decrease the energy in or increase the energy out or preferably both. This means eating according to our energy needs and maintaining an active lifestyle. Metabolism - is “the ongoing interrelated series of chemical interactions taking place in living organisms that provide the energy and nutrients needed to sustain life”. Many people make comment about their ‘slow’ or ‘fast’ metabolism where they are actually referring to their basal metabolic rate (BMR). BMR is one of the three processes that account for our total energy expenditure (the other two are physical activity (PA) and thermogenesis (the energy used to break down food and maintain our body temperature). BMR accounts for 65-70% of our total energy expenditure and physical activity makes up another 20-25% with thermogenesis accounting for only 10%. Factors that increase our BMR include gender (males higher BMR than females – due to muscle mass and size), greater body weight, greater muscle mass, pregnancy, illness and some medical conditions. If our total energy intake (calories or kilojoules from food) exceeds the total amount of energy required for our BMR, PA and thermogenesis – we will gain weight. Therefore without changing our gender or becoming pregnant or sick it is important to include physical activity in our daily lives to promote muscle development and increase our energy expenditure in order to maintain a healthy body weight and/or lose weight. Nutrients are the substances in food that are essential for health, growth and well being. There are 6 main groups of nutrients that includes –
ALL nutrients are required in varying amounts, however you can have too much of some such as:
Overweight and Obesity is a commonly heard terms these days, with statistics showing that 52% of all Australian women, 67% of men and 25% of Australian children are currently overweight or obese (ASSO, 2005). So what does this mean? Overweight and obesity are serious medical conditions that are associated with conditions such as type 2 diabetes, heart disease, high blood pressure and some cancers. The complex and wide ranging changes to our lifestyles and the environments and communities in which we live, have contributed to our ongoing problems with appropriately managing body weight within health a healthy range. The two main contributing factors are our dietary intake and physical activity levels. If you are overweight or obese it is important for you to consider the significant health risks associated with these conditions and not merely view them as body image issues. It is important for you to consider making changes to your current lifestyle (dietary intake AND physical activity levels) and rather than thinking it takes too long to prepare healthy food and to exercise, you may wish to think about your future health and well being and consider “YOU DON’T HAVE TIME NOT TO”. Protein The current Australian recommendations for adults suggest our minimum protein intake is 0.75 gm per kilogram body weight per day. So if you weigh 60kgs your protein intake should be at least 45 grams per day. This equates to approximately 150gms of lean cooked beef OR 160gms of lean chicken OR 200gms of grilled fish. Protein requirements are greater during periods of growth such as childhood, adolescence and pregnancy and individuals who are involved in regular and intensive exercise or sporting programs will also require higher protein intakes. All animal based products and dairy foods are rich in high quality protein and foods such as legumes, pasta, cereals, nuts and seeds are also rich in protein but the protein is of lesser quality. This means that people who limit their intake of animal based products and dairy may need to pay more attention to their intake of protein rich foods. Studies of Australian dietary intakes suggest that a majority of Australians will easily obtain the recommended intakes through the consumption of a ‘healthy’ diet that includes a wide variety of all foods. Quetelet’s Index is the scientific name for Body Mass Index (BMI). Body Mass Index is a measure of relative fatness or lean body mass. We can determine our BMI by dividing our weight (kilograms) by our height squared(metres). Eg. body weight = 68 kgs The body mass index is one of several different measures that health professionals used to determine a persons risk for developing diseases such as Type 2 diabetes, cardiovascular disease, hypertension, sleep apnea and osteoarthritis. Body mass index is not always accurate when used with athletes, body builders and children.
Recommended Dietary Intakes (RDI’s) Riboflavin Selenium Sports Drinks They are not necessary as a regular drink for children or individuals who are not involved in regular sport and exercise. Cold, plain water should be the first drink of choice for individuals involved in basic fitness programs. Trans fat The average Australian intake of trans fat is below the World Health Organisation recommendation of no more than 1% of total daily kilojoule intake. However, there is increasing concern for our intake of trans fat due to the increasing intakes of fast foods, baked goods and deep fried foods. Unsaturated Fatty Acids Mono-unsaturated fatty acids can be manufactured by the body so it is not essential that we get them from the foods we eat. However, polyunsaturated fatty acids cannot be made by the body and we must obtain them from the foods we eat. These fatty acids – particularly the omega 3 and omega 6 families are valuable protectors against heart disease. Omega 3 fatty acids are found mainly in fatty fish and help protect our heart health by lowering blood triglycerides, preventing blood clots, protecting against irregular heart beats, lowering blood pressure and reducing inflammation (swelling). Omega 6 fatty acids are found mainly in vegetable oils such as corn and safflower oil as well as leafy vegetables, seeds, nuts and grains. These fats protect our heart health by lowering our total blood cholesterol and LDL cholesterol levels Vegetarian Diets
There are some nutritional considerations that vegetarians should take into account. These include: Protein Vitamins and Minerals Research indicates that vegetarians as a group are actually closer to a healthy body weight than non-vegetarians. Additionally vegetarian diets are often higher in fibre, lower in fat and richer in certain vitamins and minerals. A well planned vegetarian diet including a variety of food has been shown to provide health benefits.
Although we gain fluids (water) through drinks, food and metabolism it is important to develop a habit of drinking small amounts of water regularly throughout the day and an easy way to ensure you are getting enough water is to have a small glass of plain water before every other drink or meal. Water requirements are different for all people but a rough rule of thumb is approximately 30 mls per kg of body weight. This means that if you weigh 60 kgs you should drink approximately 1800 mls each day. This amount would increase with exercise and in hot conditions.
A deficiency in zinc can result in loss of taste, growth deficiency, poor wound healing and impaired eye functioning. Main sources of zinc include protein rich foods such as meats, fish, shellfish, poultry, grains and vegetables. Generally two servings of animal proteins per day will supply sufficient zinc to the general healthy individual. Alternatively large quantities of eggs, milk and whole grain products are also good sources of zinc. |
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Sports drinks – such as Gatorade, Powerade etc were developed for athletes to assist in maintaining hydration and energy levels during exercise. These types of drinks are suitable for athletes individuals involved in regular exercise and should always be consumed according to the instructions on the pack. 
Water is one of our six essential nutrients. Water however, is required more than any other nutrient especially when we are exercising and/or in hot conditions. Thirst is the body’s mechanism for telling us that we need more water but by the time you fell thirsty you are already somewhat dehydrated. 
Zinc is a mineral that is essential in many of the body’s functions. The chief functions of zinc include: