CHAPTER 1A

NUTRITION INTRODUCTION

NUTRITION INTRODUCTION

WHAT IS HEALTH?

Health is defined as soundness of body and mind.

WHAT MAIN FACTORS PROMOTE GOOD HEALTH?

1. Regular physical activity.

2. Nutritious foods.

3. Regular intake of water.

4. A variety of foods from the 5 main food groups.

5. A regular and balanced diet.

HOW DO I OBTAIN A BALANCED DIET?

Enjoy a variety of foods from the 5 main food groups.

WHAT ARE THE 5 MAIN FOOD GROUPS?

1. Grains group

2. Vegetable group

3. Fruit group

4. Milk, Yoghurt and Cheese group

5. Meat, Poultry, Fish, Dry Beans, Eggs and Nuts group

WHAT IS NUTRITION?

Nutrition is the supply of the essential nutrients from foods.

WHAT FOODS SUPPLY THE ESSENTIAL NUTRIENTS?

A variety of foods from the 5 main food groups will supply all the essential nutrients.

WHAT ARE THE ESSENTIAL NUTRIENT GROUPS?

1. Carbohydrates

2. Proteins

3. Fats and Oils

4. Minerals

5. Vitamins

6. Water

HOW DO I OBTAIN A NUTRITIOUS DIET?

1. Eat plenty of vegetables, legumes and fruits.

2. Eat plenty of cereals including breads, rice, pasta and noodles, preferably wholegrain.

3. Include lean meats, fish, poultry and/or alternatives.

4. Include milk, yoghurt, cheeses and/or alternatives.

5. Drink plenty of water.

WHAT OTHER FACTORS ARE IMPORTANT?

1. Limit saturated fat intake and moderate total fat intake.

2. Choose foods low in salt.

3. Consume only moderate amounts of sugars and foods containing added sugar.

4. Prevent weight gain: be physically active and eat according to your energy needs.

5. Prepare and store food safely.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

WHAT FOODS ARE IN THE MAIN FOOD GROUPS?

GROUP 1 – GRAINS

Wholegrains:

Barley: barley bread, barley soup.

Corn: cornmeal, sweet corn, wholegrain corn bread.

Millet: whole millet bread, millet cookies.

Oats: rolled oats, oat bread, oatmeal cookies, muesli.

Rice: brown rice, wild rice.

Rye: rye bread, pumpernickel.

Wheat: wholewheat flour, wholegrain bread, bulgur, wholewheat pasta, wholegrain bread and bakery products, wholegrain cereals.

Refined grains:

Corn tortillas, corn flakes, white rice, rice crackers, white bread, bread rolls, pizza bases, pasta, noodles, biscuits, crackers, pretzels, pita bread, couscous, breakfast cereals.

GROUP 2 – VEGETABLES

Artichoke, asparagus, beetroot, bok choy, broccoli, Brussels sprouts, cabbage, carrots, capsicum, cauliflower, celery, cucumber, eggplant, leek, mushrooms, lettuce, onions, parsnips, peppers, potato, pumpkin, radish, spinach, sweet potato, taro, turnips, zucchini.

GROUP 3 – FRUITS

Apple, apricot, avocado, banana, blueberries, cantaloupe, cherries, currants, dates, figs, grapefruit, grapes, guava, kiwifruit, lemons, lime, mandarin, mango, melons, olives, oranges, papaya, peach, pear, pineapple, plum, strawberry, tomato, watermelon.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

WHAT OTHER FOODS ARE IN THE MAIN FOOD GROUPS?

GROUP 4 – MILK, YOGHURT AND CHEESE

Milk: whole milk, reduced-fat milk, fat-free milk, low-fat milk, lactose-free milk, lactose-reduced milk, soy milk.

Yoghurt: whole-milk yoghurt, fat-free, low-fat, reduced-fat yoghurt.

Cheese: American, Cheddar, cottage, Edam, Emmenthal, feta, Gruyère, mozarella, Parmesan, Philadelphia, ricotta, Swiss, Jarlsburg.

GROUP 5 – MEAT, POULTRY, FISH, SEAFOOD, EGGS

Meats: Beef: fillet, rump, steak, mince, round, sausages, topside, T bone. Veal: backstrap, cutlets, diced, shank, steak. Pork; forequarter, ham, leg roast, loin, spare ribs. Lamb: chops, cutlets, fillets, rack, roast.

Game: bison, pheasant, quail, rabbit, venison.

Poultry: chicken, duck, goose, turkey.

Fish: bass, catfish, cod, flounder, haddock, halibut, herring, mackerel, perch, pollock, porgy, salmon, sardines, sea bass, snapper, swordfish, trout, tuna.

Shellfish and Seafood: clams, crab, crayfish, lobster, mussels, octopus.

Eggs: free range, factory cage, barn eggs.

DRY BEANS AND PEAS, NUTS AND SEEDS

Dry Beans and Peas: black beans, black-eyed peas, chickpeas, falafel, kidney beans, lentils, lima beans, navy beans, pinto beans, soy beans, split peas, tofu, white beans, tempeh.

Nuts: almonds, brazil, cashew, chestnut, hazel, hickory, macadamia, pecan, pine, pistachio, walnuts.

Seeds: pumpkin (pepitas), sesame, sunflower.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.