Why Do We Need Food?

Food keeps us healthy and help us grow.

Food gives us energy to be able to do things during the day.

Without proper nutrition, your body can’t survive.

When you eat a balanced diet, your body obtains the fuel and
nutrients it needs to function properly.

For example:
•Your body needs minerals to make hormones, build bones and regulate
your heartbeat.
•Water is needed to flush out toxins, transport nutrients to cells and
perform other vital bodily processes.
 How Can We Make the Right Food Choices?

Food labelling

Nutrition labels can help you choose between products as they let you
know whether the food is high in salt, fat or added sugars.

Colour-coded nutritional information tells you if the food has

high, medium or low amounts of fat, saturated fat, sugars and salt.

LOW MEDIUM HIGH

Green is a low amount, amber is a medium amount and red is a high amount. If you buy a
food that has all or mostly green on the label, it's a healthier choice.
 What Should We Be Eating?
‘The Eat well Plate’
To be healthy, nutritious food
is needed to provide energy
for the body. A variety of
food is needed in the diet
because different foods
contain different substances
that are needed to keep you
healthy.

An average meal should be

made up of one-third
carbohydrates and one-third
fruit and vegetables, with the
remaining one-third split
between dairy, protein and a
little bit of fat.
 Fruit and Vegetables
Fruit and vegetables are a good source of vitamins and
minerals, including vitamin C and potassium.

They're an excellent source of dietary fibre, which

Vitamins and minerals help to keep maintain healthy
digestion.

A diet high in fibre can

also reduce your risk of
heart disease, stroke and
some cancers.

Vitamins and minerals help to keep your body healthy, to

grow and repair and help to fight infections.

Fruit and vegetables taste delicious and there's a wide variety

to choose from.
 Fruit and Vegetables
What counts as 1 portion of fruit and vegetables?

A portion of fruit (150g) is roughly equivalent to:

1 medium apple, banana, orange or pear

2 small size apricots, kiwi fruit or plums
1 cup of diced or canned fruit (no added sugar)
A portion of vegetables (75g) is roughly equivalent to:
½ cup cooked green or orange vegetables (for example, broccoli,
spinach, carrots or pumpkin)
½ cup cooked dried or canned beans, peas or lentils (preferably with
no added salt)
1 cup green leafy or raw salad vegetables
½ cup sweet corn
½ medium potato or other starchy vegetables (sweet potato)
1 medium tomato

Eat at least 5 every day!

 Bread, Rice, Potatoes & Pasta
(and other starchy foods)
Remember - potatoes don’t
Starchy foods are a good source of energy and the main count as one of your fruit
source of a range of nutrients in our diet. or vegetables!

As well as starch, they contain fibre, calcium, iron and B

vitamins.

You should eat lots of these foods every day.

Watch out for the

added fats used when
you cook and serve
them; this is what
increases the calorie
content.
 Milk and Dairy
Milk and dairy products are great sources of protein and
calcium. To make healthier choices, go for lower-fat milk
and dairy foods.

Our bodies need protein to work properly and to grow or

repair themselves. Calcium helps to keep our bones and
teeth strong.

The calcium in dairy foods is particularly good for us

because our bodies absorb it easily. You should eat
2-3 portions of
What counts as these every day.
1 portion of
milk and
200ml glass of milk;
dairy?
150g or a pot of yogurt;
30g or a matchbox-sized piece of hard cheese.
 Meat, Fish, Eggs and Beans
(and other non-dairy products)

These products are a good source of protein,

vitamins and minerals in your diet.

These foods help the body to grow and repair itself

and keep hair, skin, muscles and nails strong. We should eat
some foods
from this group
Some meats are high every day.
in saturated fat, which
can raise blood
cholesterol levels.
 Foods and Drinks High in Fat and Sugar

These foods provide the body with energy, warmth and insulation around vital organs.

Too much fat in your diet can raise cholesterol, which increases the risk of heart disease.

A small amount of fat is an essential

part of a healthy, balanced diet. Fat
is a source of essential fatty acids
such as omega-3 because the body
can't make them itself. Fat helps the
body absorb vitamins A, D and E.
 Saturated Fats Unsaturated Fats
Saturated fats are found in many foods, both It's best to reduce your overall fat intake and
sweet and savoury. Foods high in saturated swap saturated fats for unsaturated fats.
fats include: There is good evidence that replacing
saturated fats with unsaturated fats can help
•fatty cuts of meat lower cholesterol. Foods low in saturated
•meat products, including sausages and pies fats include:
•butter, ghee and lard
•cheese, especially hard cheese •olive oil, rapeseed oil and their spreads
•cream, soured cream and ice cream •avocados
•some savoury snacks and chocolate •some nuts, such as almonds, brazils and
•confectionery peanuts
•biscuits, cakes and pastries
•palm oil
•coconut oil and cream
 Obesity in Australia
Almost 2 in 3
Australian adults (63%) are
overweight or obese and 1 in 4
Australian children (25%) are
overweight or obese. Obesity is most
likely caused by a person eating
more calories than they burn off.
Modern lifestyles, easy access to
high calorie foods and low activity
jobs, make weight gain more likely.
Obesity costs the Australian society What is Obesity?
billions of dollars per year in “Obese” is used to describe somebody
healthcare costs. who is very overweight.
Being obese increases your risk of
developing serious and potentially
life-threatening diseases including heart
disease and type 2 diabetes.
 Spot the Difference
What is the difference between food groups and types of nutrients?

Food groups Types of nutrients

 The Nutrient Pyramid

There are 7
types of
nutrients.

Most foods contain

more than one type
of nutrient.
 The Nutrient Pyramid
For example…
Cereal contains fibre, carbohydrates and
Did you know that
vitamins. However it is included in the fibre
vegetables contain
group because this is main nutrient you get water? However, we
from eating it. eat them because they
are high in vitamins
and minerals.
 Types of Nutrients - Proteins
Proteins help your body to grow and repair itself.

Foods high in
protein include:

Red Meat
Fish
Beans
Yoghurt
 What does protein do for your body?

Protein builds, maintains, Your body uses the protein

and replaces the tissues in you eat to make lots of
your body. Your muscles, specialised protein molecules
your organs, and your that have specific jobs. For
immune system are made instance, your body uses
up mostly of protein. protein to make haemoglobin
the part of red blood cells that
carries oxygen to every part
of your body.
 What does protein do for your body?

Other proteins are used to build cardiac muscle in your heart.

Many foods contain

protein, but the best
sources are beef,
poultry, fish, eggs,
dairy products, nuts,
In fact, whether you're seeds, tofu and
running or just relaxing, lentils.
protein is doing
important work like
moving your legs,
moving your lungs, and
protecting you from
disease.
Types of Nutrients - Carbohydrates

Foods high in
Carbohydrates carbohydrates include:
give you energy!
Bread
Pasta
Fruit
Potatoes
Types of Nutrients - Fats

Fats give Foods high in fats

you include:
energy! Nuts
Oils
Avocados
Butter
Types of Nutrients - Vitamins

Vitamins keep Foods high in vitamins

your body include:
healthy.
Oranges
Carrots
Beef
Nuts
Types of Nutrients - Minerals

Foods high in minerals

include:

Milk
Minerals Spinach
Salt
keep your Sweetcorn
body
healthy.
 Types of Nutrients - Water
Water helps to move nutrients in your body Foods high in water
and get rid of waste that you don’t need. It is include:
an essential nutrient for our survival. While
it is really important to drink plenty of Tomatoes
water, it is also important to remember that Cucumbers
many foods contain water also. Lettuce
Strawberries
Types of Nutrients - Fibre

Fibre helps Foods high in fibre

you to digest include:
the food that
you have Cereal
Apples
eaten. Wholegrain bread
Lentils
 Can We All Eat Every Type of Food?
Food Allergy Food Intolerance
Food allergies are rare. About 2% of Food intolerances are more common
the population and 8% of children than food allergies. The symptoms of
under the age of three are affected. food intolerance tend to come on
more slowly, often many hours after
A food allergy is a rapid reaction to a eating the problem food.
food by your immune system. It can
trigger symptoms such as a rash, Typical symptoms include bloating
wheezing and itching or sometimes and stomach cramps.
more seriously, can affect breathing.
It's possible to be intolerant to
The most common food allergies are several different foods. This can
to fish and shellfish and nuts, make it difficult to identify which
including peanuts, walnuts, hazelnuts foods are causing the problem.
and brazil nuts.
 Useful Websites

http://gofor2and5.com.au/
 
https://www.eatforhealth.gov.au/
 
http://www.healthyeatingaustralia.com/
 
https://heartfoundation.org.au/healthy-eating