U3, Outcome 2

Question 1

The nutritional rationale of the Australian Guide to Healthy Eating define

Answer 1

refers to grouping foods primarily on the basis of their type and nutrient contribution.

Question 2

The nutritional rationale of the (reasons behind) ADGs and AGHE points

Answer 2

• Promote good health and well-being for Australians through a nutritious diet.
• Support Australians in determining what food they should consume each day based on their age, gender, body size, activity levels and other factors ( eg pregnancy and breastfeeding)
• Help prevent diet-related diseases and improve Australians’ health and well-being

Question 3

What are the 3 principles of research and define each?

Answer 3

1. Recognition of credible sources - Guidelines development was overseen by trustworthy, unbiased independent sources who are experts in their field
2. Evidence based information - guideline development, ensured the info was evidence based, up to date, reliable/accurate
3. Accurate analysis of data - Data was gathered from large, high-quality research reviews.

Question 4

Australian Dietary Guidelines define

Answer 4

Emphasises a holistic approach to eating but focuses on consuming a variety of foods for health and wellbeing rather than specific nutrients (eg. over consuming protein)

Question 5

Dietary guideline one

Answer 5

to be active and maintain a healthy weight, be physically active and choose amounts of nutrients, foods and drinks to meet your energy needs.
*look at notes for Rationale

Question 6

Dietary guideline two

Answer 6

enjoy a wide variety of nutritious foods from these 5 food groups everyday.
*look at notes for Rationale

Question 7

Dietary guideline three

Answer 7

Limit intake of foods high in saturated fat, added salt, added sugar and alcohol (biscuits, softdrinks)
*look at notes for Rationale

Question 8

Discretion food choices (Food outside the circle)

Answer 8

food and drinks, which do not necessarily provide nutrients the body needs (such as those high in energy)

Question 9

Dietary guideline four

Answer 9

Encourage, support and promote breastfeeding.
*look at notes for Rationale

Question 10

Dietary guideline five

Answer 10

Care for your food, prepare and store it safely
*look at notes for Rationale

Question 11

Australian Dietary Guideline points (remember 3)

Answer 11

• First developed during gov policy
• Based on latest scientific evidence and expert option to promote Aus healthy eating
• The Federal gov introduced the Aus Food and Nutrition Policy to enhance public knowledge
• Guidelines were developed to promote good nutrition and reduce diet related disease
• Provide info to help in making informed decisions regarding food
• Designed to help health professionals, educators and policymakers
• Health advice>applies to all healthy Australians

Question 12

define principles of research

Answer 12

The 2013 Australian Dietary Guidelines were developed through an extensive review process to ensure they provided the best available evidence-based information.

Question 13

Diagram of AGHE

Answer 13

• Circle sectioned into 5 parts, representing the 5 food groups
• Section as different sizes, representing portions of each food group that should be consumed daily
• Includes spreads/oils and dictionary choices that should be limited to small amounts/sometimes
• Recommendation to drink plenty if water

Question 14

Prevention of lifestyle diseases points

Answer 14

• healthy diet helps reduce the overall disease burden in Australia.
• AGHE recognizes that nutrition plays a key role in: Quality of life, Protection against disease, Reducing premature death, Normal growth/development of children
• AGHE aims to reduce risk of diet related conditions and chronic disease (obesity, cardiovascular disease, type 2 diabetes, some types of cancer-stomach, liver)

Question 15

Obesity, Cardiovascular disease and type 2 diabetes definition

Answer 15

1. an individual’s weight is overweight, meaning it is 20% or more above ‘normal’ weight. Or their body mass index (BMI) is >30 (chronic disease?)
2. all diseases/conditions of heart and blood vessels caused mainly by blood supply to heart, brain and legs.
3. condition where the body resists insulin and/or produces too little, risking healthy blood glucose levels.

Question 16

how to help/avoid obesity

Answer 16

• Have nutrient dense foods rather than energy dense
• Have low fat foods (maily low saturated fats)
• Low added sugar foods
• Eat a variety of fruits and vegetables for more nutrients and a lower risk of weight gain.
• Fibre intake > feeling of fullness/satiety

Question 17

how to help/avoid Cardiovascular disease

Answer 17

• Choose plant-based unsaturated fats to raise HDL cholesterol and lower harmful LDL cholesterol for heart health.
• Have foods low in salts/reduced salt to help prevent high blood pressure
• Have high fibre foods help increase satiety levels and lower LDL cholesterol

Question 18

how to help/avoid

Answer 18

• Low GI diet, foods thats release glucose slowly into blood stream to steady blood glucose levels
• Diet low in sugar to to efficiently manage blood sugar levels
• Eating a low-fat diet, especially avoiding saturated and trans fats, helps prevent weight gain bc excessive weight gain = to obesity and disrupts blood glucose control.

Question 19

Reasons for differences in dietary requirements

Answer 19

Age, pregnancy/lactations, sex/gender, activity levels, Basal Metabolic Rate, health conditions, Allergies/intolerances, and lifestyle choices

Question 20

Infancy-early childhood, nutrients needed

Answer 20

fat
calcium: bone/soft tissue growth/development
protein
carbs: important energy source for rapid growth
iron: Production of blood cells

Question 21

childhood, nutrients needed

Answer 21

calcium: bone/soft tissue growth/development
zinc
protein
carbs: Used as an energy source
iron: Production of red blood cells

Question 22

adolescence, nutrients needed

Answer 22

carbs: Used as energy source during another period of rapid growth
calcium
iron: Production of red blood cells
protein: Period of growth/development

Question 23

Adulthood, nutrients needed

Answer 23

protein
calcium: Maintain body density
iron: Production of red blood cells

Question 24

Late adulthood, nutrients needed

Answer 24

Calcium: keeps bones strong
Protein
Iron: Keeps energy levels up

Question 25

Pregnancy and lactation (breastfeeding), nutrients needed

Answer 25

water: avoid dehydration, increased blood volume Water, fruits iron: Aids the increased blood volume needed for the growing foetus folate: Formation of brain/spinal cord * Consume a diet rich in nutrient-dense foods to meet their nutritional needs

Question 26

Sex/gender in dietary requirements

Answer 26

- Body structure, growth and development of the male and female bodies differ. - Puberty is a key stage where nutrient needs change. Females typically need more iron to replace what is lost during menstruation. - Females need extra calcium to help prevent osteoporosis later in life. - Adolescent males need the most energy due to rapid growth and higher energy expenditure.

Question 27

Activity levels in dietary requirements

Answer 27

- more physically active a person is, the more nutrients and kilojoules they will require for their body to function effectively - To maintain a healthy weight, a person must balance energy intake and expenditure. - different levels of physical activity: sedentary activities, light activities, moderate activities, vigorous activities

Question 28

Food Allergies define and what foods cause it

Answer 28

Abnormal immunological reaction to a food caused by a foreign substance, usually protein. (causes: peanuts, tree nuts, milk, egg, sesame seeds, fish and shellfish, soy, lupin and wheat.) note: - life threatening - hives, rashes - read ingredient labels, epipen sometimes required

Question 29

Food intolerances

Answer 29

chemical reaction in the body to particular foods; it is not an immune response and so is not an allergy. (cause of intolerance: Chocolate, milk, wheat, fruit drinks containing preservatives, foods that have FODMAP) - common intolerances are gluten and dairy. - generally not life-threatening - rashes/hives, bloating, diarrhoea - strengthened by the amount consumed. - read ingredients list on labels

Question 30

name 3 types of intolorences

Answer 30

FODMAP, gluten and lactose intolerances

Question 31

FODMAP intolerance: - define - Symptoms - Cause - management - foods to avoid - Substitute foods

Answer 31

- intolerance to a group of fermentable short-chain carbs that are poorly absorbed in the SI. - abdominal pain, cramps, bloating - fermented oligosaccharides, disaccharides, monosaccharides, polyols - substitute high FODMAP food with low FODMAP foods, avoid foods that can be eaten - onion, milk, honey, mushrooms - gluten free bread, almond/coco milk, berries, brown sugar

Question 32

Lactose intolerance: - define - Symptoms - Cause - management - foods to avoid - Substitute foods

Answer 32

- bodies don’t make enough of an enzyme called lactase, which is needed to digest lactose (the sugar in milk and dairy) - bloating, diarrhoea, cramps, nausea - lactose - substitute products containing lactose, dairy products with lactose free alternatives, Use lactase supplements before dairy. - foods with lactose: milk, cheese, ice cream - plant based cheese, almond milk, coconut yogurt, lactose free labeled foods

Question 33

Gluten intolerance: - define - Symptoms - Cause - management - foods to avoid - Substitute foods

Answer 33

- Bodies react poorly to gluten, a protein in wheat, barley, and rye. The reason for this intolerance isn't fully known, but it may involve an unusual immune response. - inflammation in SI, which causes>diarrhoea, stomach pain, bloating - gluten - substitute products containing gluten, with gluten free alternatives, check labels for hidden gluten. - Almond/coco flour, Rice, chickpea, gluten free labeled foods