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Basic Nutrition

Basic Nutrition. Debra Alldis Northolt High School Catering Manager. Background. BOGH Thermodynamics Glycaemic Index Fats CVD risk factors Fluid Balance BMI’s Exercise Food Labelling Macronutrients and Micronutrient standards. Energy Balance. Energy In. HEALTHY BALANCED LIFESTYLE.

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Basic Nutrition

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  1. Basic Nutrition Debra Alldis Northolt High School Catering Manager

  2. Background • BOGH • Thermodynamics • Glycaemic Index • Fats • CVD risk factors • Fluid Balance • BMI’s • Exercise • Food Labelling • Macronutrients and Micronutrient standards

  3. 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

  4. Risk Factors . Heart Disease Diabetes T2 Hypertension Arthritis Asthma Cancer Gallstones Respirtory Disease Genetics Age Ethnicity Gender

  5. Modifiable Risk Factors • . Heart Disease Diabetes T2 Hypertension Arthritis Asthma Cancer Gallstones Respirtory Disease Obesity Smoking Alcohol Exercise

  6. The Balance of Good Health BOGH

  7. Bread, other Cereals & Potatoes • What’s included? • Main nutrients provided • How much should be eaten? • What are the best choices? • What is an average portion? • Glycaemic index

  8. 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

  9. 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)

  10. 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

  11. Fruit and Vegetables • What’s included? • Main nutrients provided • How much should be eaten? • What are the best choices? • What is an average portion?

  12. Milk and Dairy Foods • What’s 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

  13. Meat Fish & Alternatives • What’s included? • Main nutrients provided • How much should be eaten? • What are the best choices? • What is an average portion?

  14. Food containing Fats & Sugars • What’s included? • Main nutrients provided • How much should be eaten? • What are the best choices? • What is an average portion?

  15. 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.

  16. Mono unsaturated Poly unsaturated Unsaturated fat Anti inflammatory…In men after taking Omega 3 after first heart attack 2nd heart attack was 25% less

  17. A waxy substance made in the body from saturated fat. Too much cholesterol increases the risk of getting heart disease and circulatory problems Cholesterol Low Density Lipoprotein (LDL) Health Harming High Density Lipoprotein (HDL) Health Protective

  18. 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

  19. 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)

  20. 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

  21. 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

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

  23. Calories • Carbohydrates = 4 kcal per gram • Protein = 4 kcal per gram • Fat = 9 kcal per gram • Alcohol = 7 kcal per gram

  24. Reece

  25. One week later

  26. Government Legislation

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