Basic Nutrition

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Basic Nutrition

• Debra Alldis
• Northolt High School Catering Manager

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Background

• BOGH
• Thermodynamics
• Glycaemic Index
• Fats
• CVD risk factors
• Fluid Balance
• BMIs
• Exercise
• Food Labelling
• Macronutrients and Micronutrient standards

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Energy Balance

• Energy In

HEALTHY BALANCED LIFESTYLE
Energy In
Energy Out
EQUAL
Energy Out
UNDERWEIGHT OR WEIGHT LOSS
Energy In
LESS THAN
Energy In
OVERWEIGHT OR WEIGHT GAIN
Energy Out
MORE THAN
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Risk Factors

• .

Heart Disease Diabetes T2 Hypertension Arthritis A
sthma Cancer Gallstones Respirtory Disease
Genetics
Age
Ethnicity
Gender
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Modifiable Risk Factors

• .

Heart Disease Diabetes T2 Hypertension Arthritis A
sthma Cancer Gallstones Respirtory Disease
Obesity
Smoking
Alcohol
Exercise
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The Balance of Good Health

• BOGH

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Bread, other Cereals Potatoes

• Whats included?
• Main nutrients provided
• How much should be eaten?
• What are the best choices?
• What is an average portion?
• Glycaemic index

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Glycaemic Index

• The Glycaemic Index (GI) ia a system that tells
  you how fast a particular food triggers a rise in
  your blood sugar levels. High GI will cause a
  fast rise in blood sugar while a food with a low
  GI will bring about a slower rise.

Starch Molecules
Amylopectin
Amylose
slow
fast
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Healthy Low GI Foods

• Pasta (with tomato based sauces)
• Basmati rice
• Grainy btreads
• Bran based cereals
• Porridge
• Reduced Sugar muesli
• Sweet potatoes
• New potatoes with skins
• Fresh fruits
• Vegetables (raw or lightly cooked)
• Salads
• Lentils
• Soya
• Chick peass
• Kidney Beans (canned)

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High GI Foods to reduce

• Pies
• Sweet pastries
• Sugar rich drinks
• Doughnuts
• Croissants
• Shortbread
• White bread
• French fries
• Instant Mash
• Pretzels
• Scones
• Maple syrup
• Coco pops
• Cornflakes

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Fruit and Vegetables

• Whats included?
• Main nutrients provided
• How much should be eaten?
• What are the best choices?
• What is an average portion?

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Milk and Dairy Foods

• Whats included?
• Main nutrients provided
• How much should be eaten?
• What are the best choices?
• What is an average portion?

Fizzy drinks damage bones- So need more calcium
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Meat Fish Alternatives

• Whats included?
• Main nutrients provided
• How much should be eaten?
• What are the best choices?
• What is an average portion?

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Food containing Fats Sugars

• Whats included?
• Main nutrients provided
• How much should be eaten?
• What are the best choices?
• What is an average portion?

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Saturated Fat

• Saturated fate
  Animal origin, solid at
  room temperature
• Hydrogenation
  Process to turn vegetable oil into a
  solid fat, to give similar properties as butter
  and increased shelf life.
• Trans Fat
  By-product of hydrogenation,
  detrimental to health, found naturally in some
  animal based foods e.g. meat and dairy.

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Unsaturated fat

• Mono unsaturated

• Poly unsaturated

Anti inflammatoryIn men after taking Omega 3
after first heart attack 2nd heart attack was
25 less
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Cholesterol

• A waxy substance made in the body from saturated
  fat.
• Too much cholesterol increases the risk of
  getting heart disease and circulatory problems

Low Density Lipoprotein (LDL) Health Harming
High Density Lipoprotein (HDL) Health Protective
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To reduce harmful LDL cholesterol

• Limit the amount of alcohol consumed
• Eat a minimum of 5 portions of fruit and
  vegetables every day
• Reduce the amount of saturated fat and salt in
  the diet
• Maintain a healthy weight
• Stay physically active
• Stop smoking

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Salt

• Where so we get salt from?
• How do I work out the salt content of my food?
• Maximum recommended daily
  intake
• Adults 6g day (2.5g sodium
• 7-10 years 5g day (2g sodium)
• 4-6 years 3g day (1.2g sodium)

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Simple maths for sizing salt!

• Salt grams of sodium x 2.5
• - so if a portion of soup contains 640 mg
  sodium
• - That is 0.64g x 2.5g salt
• - which is 1.6g salt
• - N.B. 1 teaspoon of salt is 5 g
• 1 gram 100 mg

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Sodium

• AKA salt, Sodium chloride.
• monosodium glutamate, sodium nitrite,
• sodium saccharin, baking soda (sodium
  bicarbonate)
• and sodium benzoate
• Function -
• Blood pressure
• Fluid retention in patients with
• Congestive heart disease, cirrhosis
• And kidney disease

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Fluid and Alcohol

• Fluid intake
• Alcohol
• Recommended maximum weekly intake of alcohol
  units
• Men 21 units
• Women 14 units
• What counts as a unit?

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Calories

• Carbohydrates 4 kcal per gram
• Protein 4 kcal per gram
• Fat 9 kcal per gram
• Alcohol 7 kcal per gram

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Government Legislation
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