So
what are the right types of food you should be eating?
There are three major nutrients that supply nourishment to the body: we all know them as protein, carbohydrates and fats. However, just as important as these three major nutrients are vitamins, minerals, fibre and water. The following will provide insight into how all these nutrients work within the body with some food examples for each:
There are three major nutrients that supply nourishment to the body: we all know them as protein, carbohydrates and fats. However, just as important as these three major nutrients are vitamins, minerals, fibre and water. The following will provide insight into how all these nutrients work within the body with some food examples for each:
Protein
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Protein is required for the growth, strength, maintenance and repair of our bodies. Protein keeps our bodies running smoothly and is a vital part of skin, hair, cells, tissues and organs. It also helps fight and resist diseases. (Whitney et al., 2011).
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Found in foods such as; Lean beef, Tuna fish, Salmon, Chicken, Eggs, Milk, Tofu, Legumes, Yoghurt, Seeds, Beans, Hummus, Lamb, Pork, Prawns.
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Carbohydrates
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Include
two types – simple and complex.
SIMPLE: These types of carbs provide fast energy (short term energy) due to the body breaking them down quickly. After eating simple carbs the body will start to feel hungry again only an hour or two after eating (Australian Government, 2013). COMPLEX: Processed and broken down in the body more slowly than simple carbs. This produces a slow release of energy helping improve digestion (Australian Government, 2013). |
Found in foods such as;
Simple Carbs: White bread, White rice, Cake, Soft drinks, Lollies, Syrups, Fruit, Complex Carbs: Grains, Potatoes, Oatmeal, Wheat, Rice, Vegetables, Legumes, Corn |
Lipids / Fats
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Fats are an
important source of energy and are critical for certain body and cell
functions, however eating the wrong kinds of fats can increase risk of heart
attacks (Australian Government, 2013).
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Found in foods such as;
Good fats: (monounsaturated and polyunsaturated) olive/canola oil, almonds, peanut butter, sardines, trout, soymilk, soybeans. Bad Fats: (saturated and trans) whole milk, ice cream, butter, certain cheeses, palm oil, fried foods (trans). |
Vitamins and Minerals
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Vitamins do not provide energy however assist
and facilitate with the breakdown of energy from proteins, fats and
carbohydrates. Vitamins are very easily destroyed therefore; to ensure you are
getting the most vitamins out of your meals it is suggested to cook foods at
moderate temperatures for short times. (Whitney et al., 2011).
Minerals perform a variety of vital jobs in the body. Example: fluoride, strengthens bones and prevents tooth decay. (Whitney et al., 2011). |
Found in foods such as;
Vitamins and Minerals: Vitamin A, B, C and E, magnesium, iron, zinc, calcium, phosphorus. Fruit and vegetables: Melons, apricots, bananas, berries, spinach, cabbage, tomatoes, carrots. |
Fibre
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The different roles of dietary fibre include keeping the digestive
system healthy as well as assisting in stabilisation of glucose and cholesterol
levels. (Tapout Extreme Training, 2012)
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Found in foods such as;
Whole grain foods, Fruit, Vegetables |
Water
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Is the most important nutrient of all as it makes up 60% of an adult
body. Daily recommended water intake for a person who expends 8400 kilojoules a
day is 2 to 3 litres of water (Whitney et al., 2011). So drink up!
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As nutrition plays such a major role
in a person’s life, and will continue to significantly affect the body it is
important to select a variety of nutritious foods that will increase quality of
life and longevity. The Australian
Dietary Guidelines promotes the inclusion of a variety of foods from the five
food groups into the everyday diet (Australian Government, 2013). The five food
groups are:
1. “Vegetables and legumes/beans
2. Fruit
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
5. Milk, yoghurt cheese and/or alternatives, mostly reduced fat” (Australian Government, 2013).
1. “Vegetables and legumes/beans
2. Fruit
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
5. Milk, yoghurt cheese and/or alternatives, mostly reduced fat” (Australian Government, 2013).
Discretionary
Food Choices.
Discretionary foods are high in saturated fats, added salts or sugars. Examples include:
Cakes, Desserts, Biscuits, Pastries, Processed meats and sausages, Ice-cream, Fried foods, Chips, Chocolate, Lollies, Cream, Soft drink, Sports or energy drinks.
The availability and convenience of discretionary foods in current times has seen many Australians consuming large quantities of these foods which are not recommended as part of the healthy five food groups (Australian Government, 2013). However, as a busy teacher, if you do choose to consume these types of foods it is important that you only eat them in small amounts and in moderation. In addition it is important that you also include daily physical activity to burn off those extra kilojoules (Australian Government, 2013).
Discretionary foods are high in saturated fats, added salts or sugars. Examples include:
Cakes, Desserts, Biscuits, Pastries, Processed meats and sausages, Ice-cream, Fried foods, Chips, Chocolate, Lollies, Cream, Soft drink, Sports or energy drinks.
The availability and convenience of discretionary foods in current times has seen many Australians consuming large quantities of these foods which are not recommended as part of the healthy five food groups (Australian Government, 2013). However, as a busy teacher, if you do choose to consume these types of foods it is important that you only eat them in small amounts and in moderation. In addition it is important that you also include daily physical activity to burn off those extra kilojoules (Australian Government, 2013).