a macronutrients...jemma o’hanlon bhlthsc(nutr & diet) apd an accredited practising dietitian...
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Jemma O’Hanlon BHlthSc(Nutr & Diet) APD ANAccredited Practising DietitianAccredited Nutritionist
Lifelong Nutrition
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Outline
a Macronutrientsa Micronutrientsa Glycaemic Index
a NHPAs
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
The Australian Guide to Healthy Eating
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Overview
Macronutrients
Micronutrients
Carbohydrates Protein Fat
Vitamins Minerals
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Carbohydrates
Carbohydrates provide energy to the brain and muscles
Choose wholegrain, low GI options as much as possible.
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Fibre
Dietary fibre is important for digestive health
• Satiety (a feeling of fullness)• Stabilising blood sugar levels• Preventing colon cancer• Lowering cholesterol
Fibre is found in fruit, vegetables, legumes, wholemeal & wholegrain breads & cereals, brown rice, nuts, seeds
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Which has more fibre?
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Protein
Protein foods are the building blocks for growth
Roles:- Structural- Protective- Transport- Enzymatic
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Protein
MeatFish
ChickenEggsDairyNuts
Legumes
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Fats
Fats play a role as a storage form for energy, as well as protecting internal organs and absorbing, transporting and storing fat soluble vitamins (A D E K)
Fats are high in kilojoules and when consumed in excess contribute to excess weight gain.
OilsButter, MargarineCreamCreamy salad dressingsAvocadoNutsDeep fried foodsFast food
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
The fuss over fats?
Saturated & Trans Fat- raise blood cholesterol- should be avoided
Monounsaturated fat- help reduce “bad” LDL cholesterol
Polyunsaturated fat- can also help reduce cholesterol
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This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
The fuss over fats?
Saturated - ↑ LDL-cholesterol- meat, milk, butter, cream
Trans - ↑ LDL-cholesterol - biscuits, cakes, pastries, pies, fast food
Monounsaturated - ↓ total & LDL-cholesterol- olive & canola oil, avocado, nuts
Polyunsaturated - ↓ total & LDL- cholesterol- fish, vegetables oils, nuts, seeds
Replace animal fats with mono & polyunsaturated fat for a healthier heart
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Bad Fats
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Bad Fats
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Good Fats
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Choose Lean Meats
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Trim the fat
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Take the skin off chicken
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Choose reduced fat milk
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Limit Takeaway
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Choose boiled over fried
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Trans Fat
Increased consumption linked to obesity & cardiovascular disease
Cakes, biscuits, pies, pastries
High in fat, saturated fat, sugar, low in nutrition.
Save for special occasions
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Trans Fats
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Water
Water is needed for most body functions
- Keeps cells in the body healthy
- Helps eliminate by-products of metabolism &
waste eg. sweat, urine
- Regulates the body’s temperature
- Aids digestion & prevents constipation
- Helps the absorption and digestion of foods
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Calcium & Phosphorous
Help build strong bones
Reduces risk of osteoporosis
Milk, yoghurt, cheeseBony fishNuts & seedsFruit & Vegetables
Low fat dairy is the best choice
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Calcium
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Iron
Iron is used by the body to transport oxygen to the tissues
Having low iron levels may make you feel tired and can increase your risk of infection
Lean red meat is the best source of iron
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Iron
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This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Fluoride
A mineral found in food, water, plants and toothpaste
Brushing with fluoride toothpaste and drinking fluoridated water helps to protect against tooth decay
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Iodine
We need iodine for the development of essential thyroid hormones
These help to regulate our metabolism
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Sodium (salt)
We need some salt to maintain electrolyte balance, but we often eat too much of it
Too much salt = Blood Pressure
Major risk factor for Stroke and Coronary Heart Disease
A major contributor to Chronic Heart Failure(CHF), Chronic Kidney Disease (CKD), and their progression.
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Sodium
Sauces, GraviesPacket mixesStocks, Stock powdersTinned & Canned foods eg. fish in brineDeli meats eg. ham, bacon, salamiPotato chipsSoupsBread
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Vitamin A
LiverDairyFishOrange fruit and vegetablesGreen vegetables
Night vision, immunity & reproduction
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Vitamin D
Works with calcium and phosphorous to build strong teeth & bones
10 minutes exposure each day
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Vitamin C
Aids in the formation of collagen, a structural protein found in skin, bones, tendons & cartilage
Helps protect other vitamins from oxidation
Acts as an antioxidant to reduce free radical damage
Fruit, Vegetables, Liver
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Folate
Needed for healthy growth and development
Essential for the healthy development of babies to prevent neural tube defects such as spina bifida
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Vitamin B12
Found in meat products- beef, lamb, liver, mussels, oysters, egg yolk, fish
Aids in the formation of red blood cells
Assists with building of genetic material
Helps the functioning of nervous system
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Glycaemic Index
The Glycaemic Index (GI) is a measure of theeffect of carbohydrate-containing foods onblood glucose levels.
Low GI (slow release) = 0 – 55Medium GI (moderate release) = 56 – 69 High GI (fast release) 70 – 100
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Glycaemic Index
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Why Nutrition is affecting our health
• Increase in processed, convenience foods• Decrease in home cooking & sit down
meals• Confusing food labels and product claims• Increase in eating out / take away foods• Busy working lives & lack of meal planning• Skipping meals and fad diets
LEADS TO.................
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Why Nutrition is affecting our health
LEADS TO................
Increased intake of: Decreased intake of:• Sugar• Fat
– Saturated fat– Trans fats
• Salt• Alcohol• Colours and additives
• Fruit• Vegetables• Dairy• Good Fat
– Monounsaturated fats– Omega 3 oils
• Fibre
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
We are getting fatter…
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Nutrition Related Diseases
• Obesity• Cardiovascular disease (CVD)
Stroke, heart attack, heart disease, high blood pressure
• Type 2 Diabetes• Some Cancers eg. colon cancer• Osteoporosis
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
What does your weight tell you about your health?
Check your body mass index (BMI)
BMI is an indicator of body fatness
BMI = weight (kg) / height (m)²
BMI = <18.5 underweight18.5-25 healthy weight (20-25 males)25-30 overweight>30 obese> 40 morbidly obese
Aim for the Healthy Weight Range
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Is your waistline harming your health?
Increased health risk:Men > 94cm Women > 80 cm
Greatly increased health risk:Men > 102 cmWomen > 88 cm
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Apple vs Pear
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Diabetes
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Diabetes
Healthy lifestyle & body weight
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Staying Healthy
• Maintain a healthy weight• Eat a healthy balanced diet• Regular activity• Regular exercise• Manage stress
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Things to have in small amounts
Salt High blood pressure (Hidden) sources include: flavoured biscuits, pasta
packs, tinned foods, brine, deli meats, sauces, potato chips, canned soups, breads
Fats (particularly animal fats) Excess weight and heart disease
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Things to have in small amounts
Sugar Tooth decay and excess weight Sweet foods, desserts, cakes, biscuits, “fruit”
snacks, cereal bars, ice cream, soft drinks, fruit juice, cordial
Alcohol Excess weight, high blood pressure, liver
damage 2 standard drinks per day
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
Things to increase
Low Fat Dairy Osteoporosis Milk, yoghurt cheese
Dietary Fibre Diabetes, Heart Disease, Colon Cancer fruit, vegetables, legumes, wholemeal &
wholegrain breads & cereals, brown rice, nuts, seeds
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
8 Easy Tips
+ Incidental activity
a Stairsa Walking or cycling to
workaParking car further awaya Housework & gardening
30mins a day
a Walking with friends or walk the dog
a Swimming / Jogging / Cycling / Aerobics
a Light weights / Yogaa Social team sports
Get active!This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.
facebook.com/DietitianNutritionist
Jemma O’Hanlon BHlthSc(Nutr & Diet) APD ANAccredited Practising DietitianAccredited Nutritionist
This presentation was developed by Jemma O’Hanlon and presented at the Home Economics VCE Health and Human Development Student Day Out 2011.