Hhd - Nutrition: Gi And Nutrients As A Determinant Of Health

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Glycaemic Index

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• A measurement of the effect of the consumption of foods containing carbohydrates on the blood glucose levels of the body
• Foods containing carbohydrates are given a score between 0 and 100 based on the effects they have on blood glucose levels
• GI ranking of some common foods:
o Low GI (less than 55) – most fruits, pasta, legumes, yoghurt, milk and grainy bread
o Medium GI (55 to 70) – table sugar, ice-cream, sweet biscuits, oats, sultanas, basmati rice
o High GI (greater than 70) – potatoes, wholemeal and white bread, white rice, most soft drinks, sports drinks
• Foods that have high GI cause fluctuations in blood sugar
• Eating foods that have a low GI ranking such as legumes, yoghurt and grainy bread can reduce that risk of type 2 diabetes, obesity and coronary heart disease and assist with long term health and sustainable weight loss
• GI is influenced by other factors
• Not 100% accurate
• Varies depending on what you eat it with, e.g. nuts or whole grains can lower the GI value of foods

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MACRO OR MICRO-NUTRIENT?
Carbohydrates

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MACRONUTRIENT
Function:
• Source of energy
• Maintains energy levels
• An excess of consumption can increase weight gain and the risk of illness, such as obesity, diabetes and heart disease

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MACRO OR MICRO-NUTRIENT?
Fibre

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MACRONUTRIENT
Function:
• Promotes regular bowel movement, helping to prevent haemorrhoids
• Assists in the prevention of colorectal cancer
• Soluble fibre decreases the absorption of dietary cholesterol levels and reduce the risk of CVD

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MACRO OR MICRO-NUTRIENT?
Protein

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MACRONUTRIENT
Function:
• Has an important role in the production of antibodies which are important in assisting to protect against disease

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MACRO OR MICRO-NUTRIENT?
Fat

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MACRONUTRIENT
Function:
• A concentrated source of energy, therefore a diet high in fat can increase the risk of illness, such as obesity, diabetes and heart disease
• Fat assists in regulating body temperature by providing the body with warmth
• Fat aids in the absorption and transportation of vitamins A, D, E and K around the body

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MACRO OR MICRO-NUTRIENT?
Omega 3 polyunsaturated fat

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MACRONUTRIENT
Function:
• Assists in fighting infections and preventing blood clotting
• Raises HDL cholesterol
• Reduces the risk of CVD

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MACRO OR MICRO-NUTRIENT?
Monounsaturated fats

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MACRONUTRIENT
Function:
• Assists in lowering LDL cholesterol
• Reduces the risk of CVD
• Lowers the risk of weight gain

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MACRO OR MICRO-NUTRIENT?
Saturated fats

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MACRONUTRIENT
Function:
• Raises levels of LDL cholesterol
• Increases the risk of CVD

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MACRO OR MICRO-NUTRIENT?
Water

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MACRONUTRIENT
Function:
• Digestion, circulation and transportation
• Regulation of temperature
• Removal of wastes
• Important for keeping the body hydrated

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MACRO OR MICRO-NUTRIENT?
Calcium

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MICRONUTRIENT
Function:
• Ossification of bones and teeth – reduces risk of osteoporosis and dental caries
• Helps to regulate heart rhythm and control blood pressure – reduces the risk of CVD
• Assists wound healing through its role in blood clotting

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MACRO OR MICRO-NUTRIENT?
Phosphorous

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MICRONUTRIENT
Function:
• Assists calcium with the ossification of bones – reduces risk of osteoporosis
• Assists in the function of the kidneys – reduces the risk of kidney disease

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MACRO OR MICRO-NUTRIENT?
Iron

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MICRONUTRIENT
Function:
• Iron is an essential component of haemoglobin in red blood cells. Haemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen for healthy functioning
• Iron also assists in reducing the risk of CVD through its role in converting homocysteine into amino acids
• Lack of iron may increase the risk of anaemia

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MACRO OR MICRO-NUTRIENT?
Fluroide

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MICRONUTRIENT
Function:
• Helps with mineralisation of bones and teeth – assists in protecting teeth from dental carries
• Assists in calcium absorption so promotes bone and teeth health

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MACRO OR MICRO-NUTRIENT?
Sodium

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MICRONUTRIENT
Function:
• Fluid balance in body tissue
• Nerve and muscle function
• Excess can cause CVD, interfere with calcium function (which could increase the risk the risk of osteoporosis), and increase the risk of kidney disease

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MACRO OR MICRO-NUTRIENT?
Iodine

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MICRONUTRIENT
Function:
• Important role in maintaining healthy hormone levels (thyroxin)
• Assists in metabolising energy nutrients – helps to increase energy levels

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MACRO OR MICRO-NUTRIENT?
Vitamin A

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MICRONUTRIENT
Function:
• Assists in promoting a healthy immune system so reduces the risk of infections
• Has an important role in maintaining the tissues that line the skin and mucous membranes of the mouth, nose, throat and lungs which assist in reducing infection and therefore preventing illness
• Protective role in promoting healthy vision

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MACRO OR MICRO-NUTRIENT?
Vitamin C

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MICRONUTRIENT
Function:
• Maintenance of connective tissue
• Important for the immune system – helps fight infection
• Helps absorb iron – reduces risk of iron deficiency anaemia
• Antioxidant properties reduces damage to tissues by free radicals (cancers)

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MACRO OR MICRO-NUTRIENT?
Vitamin D

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MICRONUTRIENT
Function:
• Essential for calcium and phosphorus absorption and helps to maintain levels of calcium
• Can reduce risk of osteoporosis
• Plays a role in blood clotting and heart functioning – reduces stroke risk

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MACRO OR MICRO-NUTRIENT?
Folate (B9)

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MICRONUTRIENT
Function:
• Cell maintenance of healthy red blood cells – reduces risk of folate deficiency anaemia
• Maintenance of DNA cells – assists in the prevention of Spina Bifida in prenatal development

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MACRO OR MICRO-NUTRIENT?
Vitamin B 12

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MICRONUTRIENT
Function:
• B12 has a role in the maintenance of healthy red blood cells therefore a lack of B12 may lead to anaemia
• Assist in promoting mental health as a deficiency in B12 has been associated with dementia, memory loss and depression

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Trans Fats

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• Formed when monounsaturated or polyunsaturated vegetable oils have hydrogen added to them. This hardens the oils to form margarines or even harder vegetable fat and shortening used by the food industry. Shelf life is extended. Widely used in processed foods.
• Trans fats also occur naturally in small amounts in some meats, butter and dairy products.
• Trans fats behave like saturated fats in the body – they increase the level of bad LDL cholesterol and seem to lower the concentration of good HDL cholesterol – increasing the risk of CVD
• Major food sources – cakes, cookies, crackers, pies, bread, fried potatoes, potato chips, corn chips, popcorn, animal products (natural trans fats)

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FOOD SOURCE OF - Carbohydrates

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Vegetables and grains (complex), fruit, honey and milk (simple – sugars)

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FOOD SOURCE OF - Fibre

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Fruits, vegetables, oat bran, barley, dried beans, lentils

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FOOD SOURCE OF - Protein

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Meat, poultry, seafood, eggs, milk, cheese

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FOOD SOURCE OF - Omega 3 polyunsaturated fat

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Canola and soy oils and fish

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FOOD SOURCE OF - Monounsaturated fats

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Margarine spreads, canola and peanut oils, avocado, nuts

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FOOD SOURCE OF - Saturated fats

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Meat, full-fat milk, cheese, butter, biscuits, pastries, deep-fried foods

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FOOD SOURCE OF - Water

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Water, surprise!

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FOOD SOURCE OF - Calcium

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Milk, cheese, yoghurt, almonds, broccoli

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FOOD SOURCE OF - Phosphorous

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Whole-grains, legumes, milk, beef, some fish

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FOOD SOURCE OF - Iron

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Red meats, liver, kidney, whole-grains, some green leafy vegetables, some nuts and seeds

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FOOD SOURCE OF - Fluoride

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Water, fish with edible bones, some plant foods

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FOOD SOURCE OF - Sodium

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Salt, all foods, particularly processed foods

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FOOD SOURCE OF - Iodine

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Sea-foods, vegetables – if present in soil they are grown in

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FOOD SOURCE OF - Vitamin A

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Liver, kidneys, fish, liver, oils, butter, eggs, red/orange vegetables

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FOOD SOURCE OF - Vitamin C

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Citrus fruits, broccoli, capsicum, brussels sprouts, cabbage, tomatoes

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FOOD SOURCE OF - Vitamin D

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Vitamin D Fish, liver, kidney, butter, margarine, cream

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FOOD SOURCE OF - Folate (B9)

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Fish, liver, kidney, butter, margarine, cream
Yeast, liver, kidneys, whole-grains, lentils, nuts, asparagus

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FOOD SOURCE OF - Vitamin B12

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Liver, kidneys, eggs, milk, meat, fish, sea-food