Nutrition A-Z

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Fruit

A-Z of Nutrition

A- Antioxidants B- B Vitamins C- Calcium D- Diabetes E- Extra Foods F- Folate G- Glycaemic Index H- Healthy Diet I- Iron

J- Junk Food K- Kilojoules L- Low Fat Diets M- Metabolism N – Nutrients O- Obesity P- Protein Q- Quick Fixes

X- X-amine Food Labels Y- Yummy Foods Z- Zinc

A- Antioxidants

Antioxidants are substances such as beta-carotene, lycopene, and vitamins A, C and E that protect our cells against damage from unstable molecules known as free radicals. It is the unstable nature of free radicals that makes them more chemically reactive than other molecules. The cellular damage caused by free radicals may cause cancer. Antioxidants prevent some of the damage free radicals create by stabilising free radicals. Antioxidants are easily obtained from the diet; they are plentiful in fruits and vegetables, as well as nuts, grains, poultry, fish and some meats.

B- B Vitamins

There are eight B vitamins in total, they assist with transferring food to energy and generating healthy nails, hair, skin, muscles and brain performance. The B vitamins have been associated with weight loss, lower blood pressure, decline is migraines and prevention of some birth defects. Good sources of these vitamins include legumes, oats, beans, mushrooms and green leafy vegetables. Vitamin B12 however can only be obtained from animal sources such as oysters and salmon, therefore those following a strict vegetarian diet are often deficient in B12. This is of great concern as B12 deficiencies have been tied with heart disease and stroke.

C- Calcium

Calcium plays a vital role in the functioning of the human body. It is essential for the proper performance of nerves and muscle tissue, blood clotting, enzyme function and maintaining healthy teeth and bones. Children, teenagers and older woman are the groups that require greater than average requirements of calcium. Good sources of calcium can be found in dairy products, green leafy vegetables, fish, nuts, seeds and calcium fortified foods such as some breakfast cereals, orange juices and bread.

D- Diabetes

Onset of type 2 diabetes is associated with obesity, high blood pressure and high cholesterol. Type 2 diabetes is a metabolic disorder in which the pancreas either does not make enough insulin or the cells in the body become resistant to insulin. Blood sugar levels in the bloodstream are regulated by insulin. The carbohydrates we eat are broken down into glucose (sugar) and released into the bloodstream. Insulin is released when the pancreas detects a rise in blood sugar in the blood. Insulin is responsible for taking the glucose out of the blood and storing it in cells. Once stored the glucose is available to be used as energy by the body. Risk of type 2 diabetes increases with increasing age, and for those who are overweight and do not exercise regularly. The good news is type 2 diabetes can be avoided with regular physical activity and a healthy balanced diet.

E - Extra Foods

According to the Australian Guide to Healthy Eating there are five main food groups:

Vegetables and legumes
Fruit
Milk, yoghurt and cheese
Lean meat, fish, poultry, eggs and nuts
Breads, cereals, rice, pasta and noodles

Those foods that do not fit into these main food groups are named ‘extra foods’. They do not supply the body with essential nutrients and usually contain far too much added fat, salt and sugar. The enjoyment of a healthy diet can be enhanced with the inclusion of some extra foods. However, extra foods should be consumed only sometimes or in small amounts.

F- Folate

Folate is one of the B group vitamins; it is needed for healthy growth and development. Folate is particularly important for woman of child bearing age, especially one month before falling pregnant and for the first three months of pregnancy. Many pregnancies are unplanned, this is why sufficient intake of folate during these years for women is vital. Folate deficiencies during pregnancy can result in neural tube defects in the foetus such as spina bifida, a very serious birth defect that affects the child’s spinal cord, thus reducing mobility and sometimes confining the child to a wheelchair. Folate can be found naturally in green leafy vegetables, fruits, and dried beans. Many foods today are now enriched with folic acid (the man-made form of folate), including breads, cereals and orange juices.

G- Glycaemic Index

Glycaemic index or GI is a ranking of carbohydrates according to the speed at which they affect blood sugar levels. Low glycaemic foods (less than 55) produce only small fluctuations in our blood sugar and insulin levels. High glycaemic foods (greater than 70) produce rises and falls in our blood sugar levels which contribute to low energy levels and restlessness. A diet consisting mainly of low GI foods increases energy levels and meal satiety and decreases cravings for foods. Long term low GI diets also reduce risk of heart disease and are believed to be the key to healthy weight loss and management. Low GI foods include oats, lentils and pasta, while high GI foods include potatoes, white bread and high sugar foods.

H- Healthy Diet

A healthy diet should include a wide variety of nutritious foods. These foods include plenty of cereals, legumes, pasta, bread and fruit and vegetables. As well as a healthy balance of diary products and animal foods or vegetarian alternatives. It is important to limit foods that contain added salt, sugar and saturated or trans fat. Including breakfast in your diet is also of great importance. By avoiding a well balanced breakfast you could be missing out on dietary fibre and essential minerals calcium and iron and vitamins such as riboflavin and niacin. Wholesome breakfast options include oats, fresh fruit and baked beans on multigrain toast. Equilibrium between physical exercise and food intake is crucial to maintain a healthy weight range. 30 minutes of exercise everyday is recommended.

I- Iron

Iron is an essential dietary mineral, it is involved in cell growth and separation and oxygen transport. Transport of oxygen to cells is important as it prevents fatigue and increases work performance and immunity. Women are particularly vulnerable to iron deficiency as iron is lost during menstruation. Alternatively, excessive amounts of iron can lead to toxicity and in some cases death. There are two forms of iron: haem iron and non-haem iron. Haem iron can be found in animal foods, including beef and offal. Just under 25 per cent of the iron in haem iron is absorbed by the body. Non-haem iron is found in plant foods such as lentils and is also found in red meat. Only two to eight per cent of iron from plant foods is absorbed. Consuming these sources with vitamin C, for example a glass of orange juice, increases the absorption of non-haem iron.

J- Junk Food

Junk food is a collective term used to describe those foods that are believed to be unhealthy and have poor nutritional value. Junk foods are typically high in added sugar, salt, preservatives and saturated or trans fat and low in vitamins and minerals. Those who replace wholesome, nutritious foods with junk foods put themselves at greater risk of obesity, heart disease, type 2 diabetes, and dental cavities. Junk foods are considered ‘extra foods’ and therefore should be consumed rarely and in small amounts. They should not make up the majority of the diet and should hence be replaced with fresh fruit and vegetables, whole grains and lean meats.
The food we eat is converted into energy by our bodies and used as fuel for growth, repair and proper functioning. Energy is derived from carbohydrates, protein and fat. The unit used to measure energy is known as kilojoules or kilocalories. This unit allows us to knowdetermine how much energy is in a food and how much energy is burnt up during exercise. There are 37 kJ per every gram of fat, 16 kJ per every gram of carbohydrates and 17kJ per every gram of protein. When we consume more kilojoules than required by our bodies the excess is stored as fat cells, and as a consequence we put on weight.

K – Kilojoules

The food we eat is converted into energy by our bodies and is used as fuel for growth, repair and proper functioning. Energy is derived from carbohydrates, protein and fat. The unit used to measure energy is known as kilojoules or kilocalories. This unit allows us to determine how much energy is in a food and how much energy is burnt up during exercise. There are 37 kJ per every gram of fat, 16 kJ per every gram of carbohydrates and 17kJ per every gram of protein. When we consume more kilojoules than required by our bodies the excess is stored as fat cells, and as a consequence we put on weight.

L- Low Fat Diets

A diet that is low in fat can help you lose weight, decrease cholesterol levels and maintain a healthy weight range. Only eating low fat foods however does not always mean that you will lose weight. Many foods advertised as low fat are highly refined and contain added sugar to replace the loss in taste as a result of removing the fat. Therefore these foods are often high in kilojoules. They also usually contain little fibre, and as a result we need to eat more of the food to feel satisfied. If your goal is to lose weight you need to reduce your kilojoule intake. The energy you consume must equal the energy you use. It is important to remember than not all fats are bad. Unsaturated fats such as olive oil and oil found in salmon are essential for optimal health.

M- Metabolism

Metabolism refers to the series of chemical reactions that are continually occurring in our bodies. These reactions are essential to life; they allow growth and reproduction of cells, and assist cells with maintenance and proper functioning. Energy from food is required to perform these processes. The number of kilojoules burnt during an activity is dependant upon your metabolism. Metabolism is divided into catabolic and anabolic reactions. Catabolic reactions create energy from the breakdown of foods, whereas anabolic reactions store this energy in fat cells or use it to build proteins and repair structures of the body. Your metabolic rate can be altered by a number of factors including body size, amount of lean muscle tissue, amount of body fat, amount of physical exercise, gender and hormonal and nervous control.

N – Nutrients

Nutrients are necessary for good health, there are six main categories that include carbohydrates, protein, fat, vitamins, minerals and water. The substances that supply the body with energy are carbohydrates, proteins and fats.

* Carbohydrates are made up of sugars and include cereals, breads, fruit and legumes.

* Proteins are organic substances and are found in meat, poultry, fish, dairy products and legumes.

* Fats include the monounsaturated, polyunsaturated and saturated fats. Fats are found in margarine, meats, and diary products. Vitamins, minerals and water support the body with metabolism.

* Vitamins are organic molecules and are essential for optimal function of the body. Vitamins are broken into two groups, fat soluble vitamins (vitamins A, D, E and K) and water soluble vitamins (vitamin C and the B group vitamins).

* Minerals are required in the diet in small quantities and are found in a whole range of foods.

* Water is a crucial nutrient as it is the solution is which all chemical reactions in the body take place. Water naturally exists in most fresh foods, however extra water consumption is essential.

All nutrients are vital for good health, however it is also possible to consume some in excess. Nutrients that should be limited are saturated fats (e.g. found in meat and cheese), refined carbohydrates (e.g. sugar, softdrinks and biscuits), fat soluble vitamins (excess can cause toxicity), and water (although rare, it is possible to consume too much, most people should still aim to drink at least two litres per day).

O- Obesity

Obesity is an excessive accumulation of fat which results in an increased body weight. Those with a BMI [weight (kg)/height (m)] of 30 or more are considered obese. At the simplest level, obesity results when the calories consumed do not equal the calories burnt off during exercise or day to day activities. Excess energy is then stored as adipose tissue (fat). Obesity is of great concern as cardiovascular disease and type 2 diabetes are just two serious outcomes of being excessively overweight. With regular exercise and a controlled diet it is possible to maintain a healthy weight range and avoid an early death as a consequence of obesity.

P- Protein

Many of the body parts are protein based, estimates conclude that around half of the body’s dry weight consists of protein. Protein based body parts include hair, nails, muscle, skin and brain cells. Protein is easily obtained from the diet; sources include animal meats, legumes, eggs, nuts and soy products. When proteins are digested amino acids are released. These amino acids make new proteins, are transformed into hormones and are used as a means of energy. Some groups such as pregnant and breastfeeding women and growing children require more than the recommended daily allowance (RDA). Most Australians however obtain more then recommended amounts from their diet so protein deficiencies are rare.

Q- Quick Fixes

Next time you feel the urge to reach for a quick fix to stop your rumbling stomach between meals, stop and think. Most processed snacks contain added sugar, fat and salt and have little nutritional value. It is not necessary to avoid snacks all together, in fact healthy snacks can be beneficial to your diet, they can provide extra energy and nutrients and can prevent binge eating. Eat snacks consciously and with variety and moderation in mind. Choose foods from a wide variety of sources that contain essential nutrients. Include fruits, vegetables, whole grains, nuts, seeds and low fat diary products.

R- Recommended Dietary Intakes

Recommended Dietary Intakes (RDIs) are estimates of requirements of essential nutrients needed to optimal health. Recommended intakes differ depending on age and gender. RDIs are above the actual nutrient requirements of most healthy people to adjust for differences in absorption and metabolism of various nutrients.

S- Saturated Fat

Saturated fat in one of the three main types of fat than can be detrimental to your health. While excessive consumption of any type of fat leads to weight gain, saturated fat also increases cholesterol levels in the body, thus increasing risk of heart disease. Saturated fat is actually the main cause of high blood cholesterol from the diet. This type of fat is usually solid at room temperature and can be found in red meat, poultry and full-fat dairy products. Palm oil and coconut oil also contain large amounts of saturated fat. It is important to limit saturated fat in your diet. Try to avoid take-away meals, desserts and full-fat diary products. Strive to include more fish into the diet and when choosing red meat, select the lean varieties.

T- Trans Fat

Trans fat is a man-made fat and is produced when hydrogen is added to vegetable oil, to transform liquids into solids. Trans fats can be found in fried foods, snack foods such as cakes, chips and crackers and some margarines. Health problems caused by trans fat are similar to saturated fat. Trans fat however not only raises our LDL (‘bad’) cholesterol, but it also lowers our HDL (‘good’) cholesterol.

U- Unsaturated Fat

Unsaturated fats are found in plant based foods and fish. They are further broken down in mono-unsaturated and poly-unsaturated fats. Mono-unsaturated fats are produced in the body, therefore it is not vital that we obtain them from the diet. Poly-unsaturated fats however are not made in the body and we must get them from the foods we eat. Poly-unsaturated fats include the omega fatty acids. Omega 3 and 6 are of particular importance as they protect against heart disease. Omega 3 fatty acids are found in fatty fish, while Omega 6 fatty acids are found in green leafy vegetables, seeds, nuts, grains and vegetable oils (eg. corn oil and safflower oil).

V- Vegetarian Diets

Vegetarian diets can be divided into three main groups:

Lacto-ovo vegetarian- includes dairy products and eggs, but excludes meat, seafood and poultry.
Lacto-vegetarian- includes diary products, but excludes meat, seafood, poultry and eggs.
Vegans- excludes diary products, eggs, meat, seafood and poultry.

Vegetarians need to ensure they receive adequate intakes of protein, iron, zinc, calcium, riboflavin and vitamins D and B12. However a well varied diet can easily include these nutrients. Good sources of protein include whole grains, legumes, nuts and vegetables. Vegans in particular are at risk of vitamin B12 deficiencies as this vitamin is largely obtained from animal products. Research into vegetarian diets has shown that vegetarians are usually closer to a healthy body weight than those who do not follow a vegetarian diet. Vegetarian diets are also higher in fibre and certain vitamins and minerals, and are lower in fat.

W- Water

Water is essential to survival, without water the human body would not survive more than a few days. Water makes up 55-75 per cent of the human body. Water is not stored in the body and is lost through urine, faeces, respiration and perspiration. Proper hydration is therefore mandatory for a healthy body. Hydration is achieved when there is an equal balance between fluid intake and fluid output. Dehydration affects regulation of body temperature, exercise capacity, muscular strength and blood plasma volume. If you feel thirsty you are already dehydrated and it is therefore important to drink plain water regularly throughout the day. It is recommended that we drink at least 2 litres of water each day.

X- X-amine Food Labels

Food labels contain information on food additives or ingredients we may want to avoid, they also contain a nutrition panel, letting us know what characterising vitamins and minerals the food contains as well as amounts of fat, carbohydrates, protein and salt. The ingredient with the largest amount is listed first. The following values are large quantities and foods with these amounts should be avoided: - 30g of sugar - 20g of fat - 600mg of sodium As a general rule it is better to consume foods that have no food label at all, as most packaged foods are highly processed and contain added extras that are bad for our health. For instance most fruit, vegetables, eggs and meats do not have food labels. However, many other foods including breads, cereals and dairy products are very important for our health and these foods are usually packaged with food labels. Read the food labels and compare different products to determine which foods better suit your requirements.

Y- Yummy Foods

Contrary to what most people might think, foods can be yummy AND good for you! Health foods don’t have to be bland and boring. Add herbs and spices for extra flavour. As for dessert, try swapping excess cream for low fat yoghurt. Experiment with layers of low fat yoghurt, fresh berries, honey and cinnamon. Check out the recipes on this website for some more delicious and healthy inspiration.

Z- Zinc

Zinc is an essential mineral that supports a healthy immune and reproductive system, aids wound healing, improves liver function, enhances the sense of taste and smell and is vital for strong bones and teeth and healthy skin. Sufficient zinc intake can easily be achieved through consumption of a healthy, varied diet. Of all the foods, oysters contain the highest amount of zinc. Other sources include red meat, poultry and iron fortified breakfast cereals. Zinc can also be found to a lesser extent in beans, nuts and dairy products. Symptoms of severe zinc deficiency include growth retardation, loss of hair, diarrhea, eye and skin wounds and a loss of appetite.