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Healthy eating habits

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Eating for Optimal Fertility

Wendy Fedele

How to use this guide

This guide is divided into two sections:
Preconception Nutrition: What's HOT!

• This section describes some nutrition related factors that promote fertility or are critical for a healthy baby.

Preconception Nutrition: What's NOT!

• This section describes nutrition related factors that have a negative impact on fertility.

To get the most out of this guide, click on the embedded links to external resources, which provide further information.

Preconception Nutrition: Why is it so important?

Within any given menstrual cycle, healthy couples only have a 25-30 % chance of conceiving, which is why it is critical that couples wishing to conceive ensure that they are doing everything they can to maximise their chances of conceiving. Our eating habits are one of the few factors within our control that impact not only our chances of falling pregnant, but also affect the health of the baby. In general, a healthy diet for optimal fertility follows the Australian Guide to Healthy Eating, which stems from the Australian Dietary Guidelines , however there are a few key foods, nutrients and related factors that women who are wishing to fall pregnant should focus on.

Preconception Nutrition: What's HOT!

Maintaining a healthy body weight: Maintaining a healthy body weight is critical for fertility Having a healthy body weight and ensuring that food intake is balanced with your physical activity level is an important factor for fertility. Being both underweight and overweight can affect a woman's chance of conceiving and delivering a healthy, normal weight baby. Interestingly, both the male and female's body weight will affect fertility. Being underweight can: Reduce reproductive function and hormone production in women; Decrease sperm production in males; Increase the chances of having a low birthweight infant, which is associated with poorer health outcomes for the baby. Being Overweight can: Cause irregular menstrual cycles/ovulation problems in women; Decrease sperm production in males.

Consuming an adequate amount of Iron: Iron is a mineral that is found in our red blood cells and helps to carry oxygen around the body. During pregnancy women need more iron as their blood volume increases and the baby's blood is being produced, so more blood means women need more iron to transport more oxygen around the body. Studies have found that infertility is less common in women who conceive an adequate amount of Iron. The best source of iron is animal flesh - meat, fish and poultry. Iron is also found in vegetarian sources, such as wholegrains, legumes and certain vegetables such as spinach, but it is not absorbed as well. The Queensland Government Resource on Iron provides a list of the best food sources of iron, and an example eating plan that shows how to ensure you're eating enough iron each day.

Include enough antioxidant rich foods in your diet: Eat plenty of fruit and vegetables to ensure you are getting enough antioxidants in your diet Antioxidants protect us from something called oxidative stress, which results from normal bodily processes as well as external factors such as pollution and smoking. Oxidative stress has many negative affects on our body and has been linked to a number of diseases. It has also been associated with infertility as oxidative stress can damage sperm, making it more difficult for the sperm to fuse with the egg. It can also damage the DNA within the sperm, which can result in birth defects for the baby. In women, oxidative stress can damage the eggs and reproductive organs. Luckily, antioxidants can protect us from oxidative stress. To ensure your diet is rich in antioxidants, make sure you are eating a wide variety of fruits and vegetables each day. The Australian Dietary Guidelines, provides detailed information on how many serves of fruits and veggies you should be eating, and how big a serve is.

Ensure your diet includes an adequate amount of Folate/Folic acid PRIOR to conception: Folate is a B vitamin that plays a critical role in the early development of the brain and spinal cord of babies growing in the womb. A strong link has been found between an insufficient folate intake by the mother, and defects of the brain and spinal cord in the infant, including the condition Spina bifida.. The key action of folate occurs in the first 4-6 weeks of pregnancy, and because a large percentage of pregnancies are unplanned, many women won't know they are pregnant until it is too late. This is why it is recommended that women of reproductive age ensure they are consuming enough folate, regardless of whether they are attempting to fall pregnant. Good Sources of folate include: Vegetables such as asparagus, spinach and broccoli; Fruits such as strawberries, oranges and bananas; Commercially sold bread: In Australia, the government has made it mandatory for all commercial bread-flour to be fortified with folic acid, to assist in preventing birth defects in infants. Many other products such as breakfast cereals and juices also have folic acid added to them but always check the label first; Folic acid supplements: Unlike many other vitamin supplements, folic acid is actually absorbed better by our bodies in supplement form. For more information of Folate see the Australian Government's Better Health Channel's Folate for Women resource.

Preconception Nutrition: What's NOT!

Consuming alcohol: It is well known that alcohol should not be consumed during pregnancy, but it is less well known that alcohol can decreased a woman's chance of falling pregnant. 1-5 drinks per week is associated with a 39% decrease in conception More than 10 drinks per week reduces a woman's chance of conceiving by up to 66%

Consuming large amounts of caffeine: In moderation, caffeine should not affect fertility, but more than 2 cups of coffee per day has been found to delay the time it takes for a woman to fall pregnant.

A diet for optimal fertility: The checklist:

1. Maintain a healthy body weight

and ensure you are eating enough food to match your activity levels;

1. Ensure you are consuming enough iron by choosing lean meat, fish and protein, as well as plant based sources such as wholegrains, legumes and vegetables;
2. Consume a wide variety of fruit and vegetables to ensure a good intake of antioxidants as well as folate;
3. Limit your intake of caffeine and alcohol;
4. Ensure you are consuming enough folate before you attempt to fall pregnant. Choose foods naturally rich in folate as well as foods with added folate such as commercially sold bread, and consider a folate supplement if necessary.

Nutrition for Cycling: Eating well to optimise training

The following article provides a simple guide for the general public regarding nutrition and its role in optimising cycling training. For information about recovery and how this can further maximise training and performance see the Sports Dietitions of Australia website and the Australian Institute of Sport website.

The Importance of Diet

Eating well and allowing your body to recover during periods of training will allow you to work harder, stay mentally focused and get the most out of each session. During cycling energy requirements are increased, but it is not just extra carbohydrates and protein your body needs. Adequate vitamins and minerals from a well balanced diet are vital to maintaining health, supporting the immune system and preventing injury.

The Role of Carbohydrates

cyclists

Carbohydrates are our main fuel source which supply us with energy. When digested, carbohydrates are broken down by the body into glucose which is then absorbed into our cells and converted to energy. Excess glucose which is not immediately needed will be stored in the muscles and liver as glycogen. During exercise the body is able to convert glycogen back into glucose and use it for energy. The problem is our muscles and liver can only store a limited amount of glycogen, with an average of 375-475g in the muscle and up to 100g in the liver. Glycogen also gets depleted at a much faster rate than it is replenished. The longer and more intensely we train, the faster it is depleted leading to fatigue and reduced performance. While glycogen depletion is inevitable, it is possible to delay by supplying the body with adequate carbohydrates during training. This provides a direct source of energy which can be preferentially utilised.

Eating Before Training

Muesli

Having a small snack or meal before training is important for topping up glycogen levels and ensuring you get the most out of your ride. Ideally meals should be eaten 2-3 hours before exercise to enable proper digestion. However this may not always be possible, as often a great deal of training is undertaken early in the morning. In these situations, it may be more suitable to have a light snack 30 minutes prior to heading out. Meals high in carbohydrates and low in fat are best as they are absorbed quickly and reduce stomach upset.

Pre-training snack ideas:

• Toast with jam
• Cereal with low fat milk
• Banana
• Up and Go breakfast drink

Nutrition requirements during training

banana's

What you eat during training will depend on the length of ride and intensity. For low intensity recovery rides less than 1 hour there is no need for any extra carbohydrates. However for longer rides greater than 90 minutes, it is recommended to have between 30-60g of carbohydrates per hour. Higher GI carbohydrates are a good choice as they are absorbed quicker, allowing for a quick energy supply to muscles.

Snacks containing 30g of carbohydrate

• 1 sports gel
• Medium size banana
• 5-6 jelly lollies
• 500ml of sports drink

Fluids

Adequate fluid intake while riding is important to prevent dehydration. The duration and intensity of training as well as the weather will all influence how much fluid you need to consume. Symptoms of dehydration include headaches, dizziness, lack of concentration and fatigue all leading to a reduced performance. It is recommended to drink 1 bottle per hour (750ml) but this will vary between individuals. It is important to be aware that hotter temperatures and increased sweating will cause greater fluid loss and increase the need for more fluids. Often in cycling it is hard to determine fluid loss, as sweat is easily evaporated in the wind. When in doubt a simple way to check your hydration level is from the colour of your urine. Aim for a pale yellow colour similar to straw. As you become more dehydrated your urine will become more concentrated and hence looks darker. If this is the case, then it is a good indication to drink more fluid.

Electrolytes and sports drinks

Sports drinks are ideal for longer harder rides as they contain both carbohydrates and electrolytes, therefore providing a fuel source along with fluid. Electrolytes are salts such as sodium and potassium. Sodium acts to enhance fluid intake by activating the thirst mechanism and increasing fluid absorption, while potassium aids in muscle contraction. It’s important to note that you should never dilute sports drinks as this will alter the concentration of carbohydrates and electrolytes rendering them ineffective. If using electrolyte mixes always follow the correct instructions.

Water or sports drink?

Sports drinks are great for longer rides (over 60 minutes) where they can assist in increasing performance and endurance, however for shorter less intensive rides water is best.

What about soft drinks and milk?

Soft drinks are high in carbohydrates and low in salts, therefore are better suited to refuelling but not great for rehydration. Milk is a great post ride option as it contains the same amount of electrolytes as sports drinks plus has the added benefits of protein, vitamins & minerals.

Useful resources

For more information on general sports nutriton as well as nutriton specific for recovery check out the Sports Dietitions of Australia website and the Australian Institute of Sport.

For other chapters in this book on sports nutriton see:

• Sports nutrition for children
• Nutrition & Quick Snack Ideas for Sport Performance
• Post Workout Nutrtion
• Sports drinks: are they really doing us good?
• Preparation for Game Day Eating
• Hydration for Adolescent Athletes

References

1. Australian Institute of Sport. (2009). Nutrition: Competition and Training. Retrieved from https://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training
2. Handbook of Clinical Nutrition and Dietetics (5th ed) Rowan Stewart. Australian Dietitian. Australia
3. Sports Dietitions Australia. (2013). Fact sheets for the general public. Retrieved from https://www.sportsdietitians.com.au/factsheets/
4. Thomas, B., & Bishop, J. (2007). Manual of dietetic practice (4th ed.). Oxford, UK: Blackwell Publishing Ltd.

Healthy Eating on a Budget

Healthy food

Living in such a busy, on the go world things can often get forgotten, such as maintaining a healthy lifestyle and eating well. With so many temptations out there it often seems like the cheaper and easier option is to go for convenience or fast food. However this is of no benefit to health, and eating healthy while maintaining a budget really isn't as hard as you may think!

What is healthy eating?

Variety of grains

Healthy eating means consuming a well-rounded and adequate diet that meets your nutritional requirements as well as providing your body with energy to keep it going throughout the day. The Australian Guide to Healthy Eating has developed specific guidelines about what and how much we should be eating of each of the main food groups, to ensure optimal health. The latest guidelines were released in February 2013 and split up each food group by gender and age group, so that it is easy to follow.

Grains

The grains food group includes items like breads, cereals, pasta, oats and rice. The Australian Guide to Healthy Eating recommends that wholegrains should be the preferred choice and that both males and females between 19-50 years old should consume 6 serves from this food group per day.

Dairy

Low-fat dairy food

The dairy food group includes milk, cheese, yoghurt as well as milk-alternatives such as soy milk or rice milk. The Australian Guide to Healthy Eating recommends choosing low-fat dairy options and that 2.5 serves of dairy should be consumed by males and females between 19-50 years old per day.

Vegetables

Variety of vegetables

The vegetable food group includes both fresh, frozen and canned vegetables as well as legumes and beans. The Australian Guide to Healthy Eating recommends that a variety of different coloured vegetables are consumed so that many different vitamins and minerals can be obtained from them. 5 serves of this food group per day for women, and 6 for men aged 19-50 years old will ensure adequate vitamin, mineral and fibre intake.

Fruit

Fruit salad

The fruit food group includes fresh, canned and dried fruit, as well as fruit juice. The Australian Guide to Healthy Eating recommends that like with vegetables, a variety of different coloured fruit is eaten. Both males and females aged 19-50 years old are recommended to eat 2 serves from this food group per day.

Meats and poultry

Steak and vegetables

The meats and poultry food group includes red meat, chicken, fish, eggs as well as nuts, legumes and beans.The Australian Guide to Healthy Eating recommends that meats are trimmed from fat and that meat makes up approximately a quarter to a third of a meal. It is also recommended that 19-50 year old males consume 3 serves and females 2.5 serves from this food group per day.

'Sometimes' foods

'Sometimes' food

'Sometimes' foods include food items that are high in saturated fat, sugar or salt and can lead to negative health outcomes such as obesity or heart disease. The Australian Guide to Healthy Eating recommends that these foods should be limited in the diet, and not consumed in excessive amounts.

How do I meet the Guidelines on a budget?

Although it may seem like there are a lot of food (and costs) associated with eating healthily, it really doesn't have to be expensive!

• Simple things like eating breakfast can really make a difference so you don’t pick on things or are tempted to buy things during the day.
• Adding chopped vegies to a stew or stir fry will increase your daily serves of vegetables and will also help increase the bulk of the meal and keep you fuller for longer.
• Going for high fibre options such as wholegrains will boost your fibre intake as well as your cereals and grains daily serves, and will keep you feeling satisfied for longer. Instead of choosing your regular high sugar cereal or white toast, try wholemeal bread as it provides double the fibre content of white bread.
  
• Making a smoothie out of frozen berries and yoghurt if you’re rushed for time will instantly increase your daily fruit and dairy intake. And frozen berries are usually much cheaper and last for much longer than the fresh variety, and still have the same amount of nutrients!
  
• Adding nuts and seeds is a good way to get a nutritious kick to a breakfast or snack. They will increase your protein intake, as well as providing your body with the good fats that it needs.

Top 5 Tips for Healthy Eating on a Budget

1. Buy foods when they are on special or in season.
   If you can’t purchase fresh food in season, buy frozen fruits and vegetables to have ready to go in the freezer. Or if not on special, the generic or supermarket brands are often cheaper than the better known brands anyway, and the quality is almost identical.
   
2. Buy fruits and vegetables from a green grocer or farmers market, not the supermarket.
   Supermarkets have a higher price on fresh produce compared to local green grocers and farmers markets, so it is worth looking around your area to find a good one.
   
3. Buy items in bulk.
   It is often cheaper to buy something in a kg or L tub than in small serving sizes. This way it is cheaper, and will last longer too, especially if it is something you can freeze.
   
4. Cook in large quantities and freeze food for later in the week.
   This way you can just grab it out of the freezer, re-heat and eat. And you know that it is healthy and much cheaper than calling your local take-away shop when you’ve come home and can’t be bothered cooking.
   
5. Avoid shopping on an empty stomach.
   The shopping cart will soon fill up with unnecessary, and often unhealthy items that you just didn’t need.

Additional Resources

• Australian Guide to Healthy Eating
• Coles Australia: Quick and easy recipes
• Dietitians Association of Australia: Healthy Eating on a Budget

References

• NHMRC, Department of Health and Ageing 2013, Australian Dietary Guidelines. NHMRC: Canberra
• NHMRC, Department of Health and Ageing 2013, Healthy Eating for Adults. NHMRC: Canberra. Retrieved from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf.
• Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia.

Healthy Eating for Pregnancy

Examples of servings from the five food groups

This page provides education material on healthy eating for pregnant women between the ages of 18 and 50 years old.

During pregnancy it is essential to meet the nutrient requirements for health for you and your baby. The food choices you make during pregnancy directly affect the well being of your baby. The Australian Dietary Guidelines provide advice on what to eat for health and wellbeing and these recommendations are listed below.

Which foods should I eat and how much?

To meet the needs for you and your baby, you need to eat from the five food groups shown in Table 1 below.

Table 1. Number of serves needed from each food group during pregnancy.

Food Group	Number of Serves
Vegetables & Legumes/beans	5
Fruit	2
Grains (cereal) foods	8.5
Lean meats, poultry, fish, eggs, tofu, nuts & seeds, legumes/beans	3.5
Milk, yoghurt, cheese & alternatives	2.5

What is a serve?

Vegetables

Vegetables & legumes/beans

• 1/2 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
• ½ cup cooked, dried or canned beans, peas or lentils
• 1 cup green leafy or raw salad vegetables
• 1/2 cup sweet corn
• 1/2 medium potato or other starchy vegetables (sweet potato, taro or cassava)
• 1 medium tomato

Fruit

Fruit

• 1 medium apple, banana, orange or pear
• 2 small apricots, kiwi fruits or plums
• 1 cup diced or canned fruit (with no added sugar)

Or occasionally:

• 125ml (1/2 cup) fruit juice (with no added sugar)
• 30g dried fruit (for example, 4 dried apricot halves, 1.5 tablespoons of sultanas)

Bread and grains

Grain (cereal) foods

• 1 slice (40g) bread
• 1/2 medium (40g) roll or flat bread
• 1/2 cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
• 1/2 cup (120g) cooked porridge
• 2/3 cup (30g) wheat cereal flakes
• 1/4 cup (30g) muesli
• 3 (35g) crispbreads
• 1 (60g) crumpet
• 1 small (35g) English muffin or scone

Chicken

Lean meats & poultry, fish, eggs, tofu, nuts & seeds, legumes/beans

• 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–100g raw)*
• 80g cooked lean poultry such as chicken or turkey (100g raw)
• 100g cooked fish fillet (about 115g raw weight) or one small can of fish
• 2 large (120g) eggs
• 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
• 170g tofu
• 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

Milk

Milk, yoghurt, cheese &/or alternatives

• 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
• 1/2 cup (120ml) evaporated milk
• 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
• 3/4 cup (200g) yoghurt
• 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

Fluid

• ~ 9 cups of fluid per day (1 cup= 250ml/ 2-2.5L per day)
• Mainly water, diluted fruit juice, and other unsweetened beverages

What are my energy requirements during pregnancy?

During pregnancy you need more energy and more nutrients. To meet these extra needs it is important to eat from the five food groups mentioned above. Energy requirements differ at different stages of your pregnancy. During the 1st trimester minimal extra energy and therefore extra food is needed. During the second trimester an extra 1.4MJ/day (330 Calories) is needed. During the third trimester an extra 1.9MJ/day (450 Calories) is needed. These extra needs should be met from eating from the five food groups, specifically the lean meats and the grains groups as you have increased requirements of these groups during pregnancy. A good way to keep track of kilojoules (Calories) is by using the app EASY DIET DIARY by simply entering in the foods eaten or even searching for foods prior to eating them.

Eating for two?

As you have extra nutrient needs for you and your baby, it is important to eat healthily during pregnancy. However it is important not to over eat and also minimise foods that are high in sugar, fat and salt.

How much weight should I gain?

It is important that you gain weight during pregnancy to ensure proper growth of your baby. The amount of weight gain recommended depends on your pre-pregnancy weight. Table 2 below shows recommendations on weight gain.

Table 2. Appropriate weight gain during pregnancy.

Pre-pregnancy weight status (BMI)	Recommended weight gain
Underweight (<18.5kg/m2)	12.7-18.2kg
Normal weight (18.5-24.9kg/m2)	11.4-15.9kg
Overweight (25-29.9kg/m2)	6.8-11.4kg
Obese (20kg/m2 or higher)	5.0-9.1kg
Twin pregnancy	11.4-24.5kg

Source: Brown, J.E et al. (2011)

TIPS

• When increasing food intake, choose initially from the grains and the lean meats group as these foods provide the extra nutrients needed during pregnancy.

• Weight gain is important during pregnancy however too much weight gain should be avoided.

• Limit high fat/high sugar foods and enjoy a variety of foods from the five food groups.

• Plan ahead to save time for meal preparation.

Where can I find more information?

About Pregnancy: [17]

The Australian Dietary Guidelines can be found here: [18]

Easy Diet Diary found here: [19]

Cooking tips for busy people: [20]

For tips on food safety and specific nutrient requirements: [21]

References

Australian National Health and Medical Research Council and the New Zealand Ministry of Health. (2013). Australian dietary guidelines. Retrieved from [22]

Brown, J. E., Isaacs, J.S., Krinke, U.B., Lechtenberg, E., Murtaugh, M.A., & Sharbaugh, C., et al. (2011). Nutrition Through the Life Cycle (4th ed). Belmont, CA: Wadsworth, CENGAGE Learning.

Healthy Eating for a Healthy Heart

Healthy Eating

Healthy eating is a general term that usually refers to the consumption of foods that maintain or improve health. In Australia, a healthy diet should follow the Australian Dietary Guidelines and the Australian Guide to Healthy Eating, consisting primarily of:

• wholegrain and/or high fibre breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• lean meats and poultry, fish, eggs, tofu, nuts, seeds and legumes/beans
• a variety of fruits
• plenty of different coloured vegetables
• reduced-fat milk, yoghurt, cheese and/or their alternatives
• small amounts of unsaturated fats such as oils, spreads, nut butters/pastes and avocado
• limit foods containing saturated fat, added salt, added sugars and alcohol
  
  

A Healthy Heart

A healthy heart refers to the absence of damage or disease in the heart and/or blood vessels. The heart and its vessels form the circulatory system, which transports nutrients, oxygen, carbon dioxide and other materials throughout the body allowing other organ systems to function . Damage to the heart or its vessels usually has widespread effects and may result in a heart attack, stroke, kidney failure or even death.

Key Foods and Nutrients that Affect Heart Health

Probably the two most commonly discussed nutrients when talking about heart health are fat and sodium. However, there are many other nutrients and foods that can have an impact on heart health, and a few of the major ones will be discussed below.

Saturated Fat

Saturated fat tends to be solid at room temperature and is most commonly found in meat, dairy products, coconut and palm oils, and processed foods such as chips, chocolate and fast-food . The Australian Dietary Guidelines recommend that intake of saturated fat should be limited because research has shown that it increases the “bad” or LDL cholesterol in the blood, which is associated with increased risk of heart disease. To reduce intake choose low-fat dairy products, trimmed meat and limit intake of processed and take-away foods.

Trans Fat

Trans fats have a similar chemical composition to saturated fats. There are small amounts of trans fats naturally occurring in animal products, however, the majority of trans fats in the diet come from unsaturated fats such as vegetable oils that are hydrogenated during processing. Trans fats are found in fried foods, margarine, fast food products, shortening, commercial baked good and snack foods. Like saturated fats, trans fats increase LDL cholesterol, but have also been attributed to decreasing "good" or HDL cholesterol levels in the blood. The Australian Dietary Guidelines recommend to limit the consumption of foods containing trans fats.

Roasted Almonds. Author:jules / stonesoup

Cholesterol

Dietary cholesterol intake increases LDL cholesterol levels in the blood and the recommendations are to limit its intake; however, its effect on blood cholesterol is not as strong as that of saturated fat and trans fat. Foods that contain higher amounts of cholesterol include: egg yolk, prawns, liver, meat, and dairy products. It is also worth noting that whilst eggs are high in cholesterol, they are also a good source of protein and fat-soluble vitamins, and therefore consumption of approximately 6 eggs per week is considered to be beneficial.

Unsaturated Fat

Unsaturated fats include monounsaturated and polyunsaturated fats and are usually liquid at room temperature. Both of these unsaturated fats decrease LDL cholesterol when they replace saturated fat. Unsaturated fats are found in:

• Oils: olive, canola, peanut, sesame and more
• Nuts & Seeds: almonds, cashews, macadamias, pepitas and more
• Avocado
  

Colourful Vegetables!

Omega-3s are a type of polyunsaturated fat that have been found to reduce the risk of heart disease and stroke by preventing blood clots, maintaining a regular heartbeat and lowering blood pressure. Omega-3's are found in:

• Fatty Fish: herring, mackerel, tuna, sardines and salmon
• Oils: flaxseed, canola and soybean
• Nuts & Seeds: almonds, flaxseeds and walnuts
  
  

Sodium

In our food, sodium is usually found in the form of salt, otherwise known as sodium chloride. It is recommended to limit intake of sodium as it has been shown to increase blood pressure, a risk factor for heart disease. Sodium is found mainly in processed foods such as: chips, savoury and sweet biscuits, fast food, cereals, chocolate, processed meats and even bread.

Fruits and Vegetables

Fruits and vegetables probably get the least amount of attention when it comes to heart disease; however, fruits and vegetables contain an abundance of components that act to combat the destructive actions of substances that cause damage to the heart and other parts of the body. Some of these beneficial properties/components include:

• Antioxidants: prevent damage occurring to blood vessel walls
• Soluble fibre: binds to cholesterol in the intestines preventing its absorption
• Anti-hypertensive components: reduce blood pressure
• Anti-inflammatory components: reduce inflammation and lower the risk of developing atherosclerosis
  
  

Calcium in the diet

Introduction

Calcium plays a role in many body functions. Firstly, it helps build and maintain bones; in fact 99% of the body’s calcium is found in bones. However, calcium is also involved in heart function, nerve transmission and blood clotting. Therefore, having an adequate calcium intake is important (Better Health Channel, 2013).

How To Improve Your Calcium Intake?

Easiest way is to eat more dairy/dairy substitutes.

The Australian Guide to Healthy Eating(AGTHE) can be used to check a person’s intake of milk, yoghurt, cheese and alternatives (MYCA) with the recommended amount (in number of serves) for their gender and age. The AGTHE also lists what 1 serve of each of these foods looks like e.g. 1 cup (250ml) of long life milk equals 1 serve. The AGTHE recommends that female uni students, aged between 19-50 years have 2 ½ serves of the MYCA group per day (NHMRC, 2013).

How to achieve 2 ½ serves of the MYCA group per day?

1 cup of milk=> 1 serve

¾ cup (or 200g) of yoghurt=> 1 serve

1 slice (or 20g) of hard cheese (e.g. cheddar)=>0.5 serve

=2 ½ serves per day

OR

2 cups of milk=> 2 serves

¼ cup (60g) of soft cheese (e.g. ricotta) => 0.5 serve

= 2 ½ serves per day

Alternative Sources of Calcium

Non dairy foods that are good sources of calcium and how their calcium content compares to that of dairy foods.

Non-dairy foods	Amount of calcium (mg)	Dairy foods	Amount of calcium (mg)
Almonds 1 cup (143g)	378mg	Yoghurt 1 cup	450mg
Cooked turnip greens (1 cup boiled and drained)	249mg	Milk (skim, low fat or whole) 1 cup	300mg
Soybeans 1 cup boiled	175mg	Cottage cheese 1 cup	130mg
Sardines 1 cup drained (149g)	569mg
Broccoli 1 cup chopped (91g)	43mg

(Robb, 2013), (Health Aliciousness, 2013),(UCSF Medical Centre, 2013)

If eaten in the right amounts non-dairy foods can deliver similar quantities of calcium as dairy foods or in some cases even more (as is particularly the case with 1 cup of drained sardines which contains 569mg of calcium). Furthermore you can combine non-dairy foods to increase your calcium intake:

E.g. By combining 1 cup of broccoli (43mg of calcium) with 1 cup of drained soybeans 175mg (calcium)

43+175= calcium intake of 218mg=> therefore your calcium intake would be more than 1 cup of cottage cheese (130mg) yet less than 1 cup of skim, low fat or whole milk (300mg).

Calcium Absoprtion

Factors that Enhance Calcium Absoprtion:

Stomach acid

-Makes calcium soluble (able to be dissolved ) (Whitney et.al, 2011)

-Breaks calcium down to facilitate its absorption in the small intestine (Arabia MSN, 2011)

Vitamin D

-Increases calcium absorption from the small intestine

-Decreases calcium loss through urine. (Norris, 2013)

Factors that Limit Calcium Absoprtion:

Phytates:

Korb mit Brötchen

-Found in nuts, seeds and grains

-Class of antinutrients that have a high affinity for calcium

-They easily bind to calcium therefore limiting its availability for absorption

-Try not to eat phytate-containing foods and dairy foods together (American Bone Health, 2006)

Oxalates:

Beets-Bundle

-Found in sweet potatoes, rhubarb, spinach and beetroot

-Very reactive molecules

-Bind to calcium therefore reducing its absorption

-Interfere with calcium storage in cells

-Don’t eliminate these food just be aware that they are not the best providers of calcium (Low Oxalate Diet, n.d.)

Alcohol:

-Interferes with vitamin D activation by the liver and kidneys (WebMD, 2013)

-Inhibits vitamin D activating enzymes in the liver (Office of Dietary Supplements, 2013)

-It is a diuretic therefore it increases calcium excretion through urine (Weil, 2013)

-Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body.

-Try to limit your alcohol intake (FIT Day, 2013)

Caffeine:

A small cup of coffee

-In tea and coffee

-Drinking more than 3 cups of tea or coffee per day seems to decrease calcium absorption (National Osteoporosis Foundation, n.d.)

-It is believed that caffeine decreases calcium absorption by interfering with vitamin D absorption

-This area is still being researched

- Caffeine is also a diuretic therefore it increases calcium excretion in the urine

Further Reading

Effect of Vitamin D on Calcium

Extra examples of Non-Dairy sources of Calcium

References

American Bone Health. (2006). How do Phytates Impact Calcium Absorption? Retrieved from https://www.americanbonehealth.org/blog/?p=165

Arabia MSN. (2011). Stomach Acid Essential for Calcium Absorption. Retrieved from https://arabia.msn.com/lifestyle/christmas/13625/stomach-acid-essential-for-calcium-ab/

Better Health Channel. (2013). Calcium. Retrieved from https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Calcium

FITDAY. (2013). Alcohol and Osteoporosis. Retrieved from https://www.fitday.com/fitness-articles/nutrition/healthy-eating/alcohol-and-osteoporosis.html

Health Alicioussness. (2013). Top 10 Foods Highest in Calcium. Retrieved from https://www.healthaliciousness.com/articles/foods-high-in-calcium.php

Lindemann, K. (2013). Osteopenia: Osteopenia Treatments. Retrieved from https://www.osteopenia3.com/About-Osteopenia3.html

Low Oxalate Diet. (n.d.) Retrieved from https://lowoxalate.info/

National Osteoporosis Foundation. (n.d.). Food and Your Bones: More Tips For Eating For Good Bone Health. Retrieved from https://www.nof.org/foods

NHMRC. (2013). Healthy Eating For Adults: Eat For Health and Wellbeing. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55g_adult_brochure.pdf

Norris, J. (2013). Calcium and Vitamin D. Retrieved from https://www.veganhealth.org/articles/bones

Office of dietary Supplements. (2013). Dietary Supplement Fact Sheet: Calcium. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Robb, D. (2013). The Top 13 Non-Dairy Calcium Rich Foods. Retrieved from https://www.healthhabits.ca/2011/11/04/top-13-non-dairy-calcium-rich-foods/

UCSF Medical Centre. (2013). Calcium Content of Foods. Retrieved from https://www.ucsfhealth.org/education/calcium_content_of_selected_foods/

WebMD. (2013). Drinking Less for Strong Bones: How Does Alcohol Harm Your Bones? Retrieved from https://www.webmd.com/osteoporosis/features/alcohol

Weil, A. (2013). Osteoporosis Treatment. Retrieved from https://www.drweil.com/drw/u/ART02042/osteoporosis-treatment.html

Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, D & Walsh, A. (2011). Understanding Nutrition. South Melbourne, Vic: Cengage Learning.

Timothy Neumann_1717 3294

This image illustrates the utilisation of various food sources to optimise nutrient intake, particularly calcium intake from sources other than simply milk and cheese

Sourced: tcneumann Timothy Charles Photography

This image illustrates the concept of having fun with food. Utilising various food sources to enhance nutrient intake is essential for promoting optimum health, and prolonging dietary related disease

Sourced: tcneumann Timothy Charles Photography

Calcium and Healthy Bones

Strong, Healthy Bones

The Australian Institute of Health and Welfare defines a very common bone disease known as "Osteoporosis" as the onset of reduced bone strength. This may lead to the forming of pores or holes in the bone, making them very weak. The reduced strength of 'porous' bones, may lead to a high chance of bone fracture. This is very common is older people resulting in a greater risk of falling, causing serious injury.

Who is Most At Risk?

Who Does it Typically Effect? This is a graph illustrated in "Arthritis and Osteoporosis in Australia 2008" presented by the Australian Institute of Health and Welfare. What the graph identifies is the prevalence of diagnosed Osteoporosis in Australia during 2007-2008 in both Males and Females. It is known, that a change in bone regulation occurs during older age, compared to younger living people. In young adults the rate of bone formation and bone breakdown is much the same, so bones maintain their solid structure. This change takes places in older adults (55 years +) and particularly in menopausal women, where bone 'resorption' (loss of calcium from bones) takes place more faster than bone formation. This table by the Australian Institute of Health and Welfare shows those people most affected by Osteoporosis in Australia during 2007-2008. Why is Osteoporosis Risk Affected by Age? The mechanism for enhanced breakdown of bone structure or 'matrix' is due to reduced 'estrogen' hormone production that takes place during Postmenopause females, which often occurs in women 55-65 years of age. Estrogen, plays an active role in calcium absorption from the diet as well as the uptake of calcium into the bones known as 'mineralization', required for strong healthy bone structure. With a reduced production of the hormone following menopause, the female body experiences a reduced bone 'mineralization' and this results in reduced bone-calcium content. For this reason females particularly, over 55 years of age are at great risk of bone frailty and therefore have higher risk of injury by bone fracture and fall. For this reason it is important to enhance and optimize calcium intake through the diet.

Dietary Calcium

Why is Calcium Important?

Calcium is a very essential mineral recommended in the diet, due to its important roles within the human body and the processes it is involved in. A scientific study investigating calcium and its role in the body throughout life describes the central roles that calcium play in bone and teeth structure (mineralization), promoting strong bones. . It explains that calcium is also required for maintaining body cells, enzymes and hormone actions, all critical for life. Calcium plays a role in brain and nerve activity (transmission), is a component of muscle flexing and relaxing, this is known as 'contraction', and is vital for heart function.

How much Calcium is Suggested?

How much Calcium is Suggested? According to the Australian Dietary Guidelines most Australian residents consume only half of their recommended quantity of calcium intake The Eat for Health, Australian Dietary Guidelines prepared by the National Health and Medical Research Council (NHMRC) suggests that 1300mg of calcium is the ideal dietary intake quantity to optimize health and prolong bone and neurological related disease. The Australian Dietary Guidelines is a well- resourced body of evidence providing recommendations for the optimal intake of different of nutrients required to promote good health to Australians. The following table illustrates the increased calcium intake recommended for older males and females to promote strong healthy bones and support calcium-dependent processes. Men Recommended Dietary Intake (RDI) Women Recommended Dietary Intake (RDI) 19-30 yr. 1000mg / day 19-30 yr. 1000mg / day. 31-51 yr. 1000mg / day 31-50 yr. 1000mg / day. 51-70 yr. 1000mg / day 51-70 yr. 1300mg / day. > 70 yr. 1300mg / day > 70 yr. 1300mg / day. (Nutrient Reference Values (NRVs) Sourced from

Dietary Calcium Requirements

What does 1300mg of Calcium look like? The NHMRC highlights the need for an increased intake of Calcium during older age from a recommended dietary intake of 1000mg of calcium in middle aged adults (31-50 years) to 1300mg in the progression of older age (55 > 75 years+).

How many Serves of Dairy is that? The most commonly thought of calcium source that comes to mind when we’re asked to consider dietary calcium intake is dairy products, and the recommended intake can certainly be obtained in this way. Serves of Dairy/ day required to obtain RDI 19-50 yrs. 51-70 yrs. >70 yrs. Males 2 1/2 serves 2 1/2 serves 3 1/2 serves Females 2 1/2 serves 4 serves 4 serves However, the NHMRC supports and encourages the diversifying of dietary nutrient intake, utilizing quick, easy meal ideas, through efficient menu planning and meal preparation, particularly among older people. This can be achieved by considering the dietary calcium sources of foods from the | NHMRC’s Australian Dietary Guidelines

Where else can Dietary Calcium be found?

Where else can Dietary Calcium be found? Calcium can be found not only in milk but also in hundreds of varieties of vegetables, nuts, seeds, cheeses and assorted fish varieties (with edible bones), some examples of which are listed below: Food Source Calcium Content % RDI (1300mg)/ 100g Per 100g Per Serving Almonds 250mg/ 100g 75mg/ 30g 19% RDI/ 100g Broccoli 33mg/ 100g 43mg/ 1 cup 2% RDI/ 100g Low Fat Mozzarella Cheese 950mg/ 100g 269mg/ 28g 73% RDI 100g Almond (Chocolate) Milk 251mg/ 100g 502mg/ 1 cup 19% RDI/ 100g Yoghurt, Natural 244mg/ 100mL 488mg/ 200mL 18% RDI/ 100g Pak Choy (Dark Leafy Green Veg) 123mg/ 100g 822mg/ 1 head (840g) 9% RDI/ 100g Pink Salmon, Canned (with edible bones) 310mg/ 100g 310mg/ 1 tin (100g) 23% RDI/ 100g Chia Seeds 631mg/ 100g 180mg/ 30g 49% RDI/ 100g Sesame Seeds 975mg/ 100g 390mg/ 30g 75% RDI/ 100g Tahini (Sesame Seed Paste) 426mg/ 100g 121mg/ 30g 32% RDI/ 100g Soy Beans 277mg/ 100g 515mg/ 1 cup 21% RDI/ 100g Fortified Soy Products e.g. Tofu 320mg/ 100g 48mg/ piece (13g) 24% RDI/ 100g Rhubarb 26mg/ 100g 105mg/ cup (122g) 2% RDI/ 100g Whey Powder 796mg/ 100g 64mg/ tbsp 61% RDI/ 100g (Nutrient composition sourced from Food Standards Australia and New Zealand (FSANZ) and the United States Department of Agriculture (USDA) )

For More Information

More information regarding the association between Vitamin D status and Calcium absorption and Bone Mineralisation is presented here in a 2013 edition of the Medical Journal of Australia by a team of Australian Research team

General Bone Health, Nutritional and Lifestyle Information for Bone Disease prevention for Older People can be found at Osteoporosis Australia

Another chapter in this Healthy eating habits Wikibook, found under Calcium in the Diet prepared by another 4th Year Dietetics student outlines further material on Dietary Calcium Intake.

Healthy Eating for Busy Adults

Busy People

Breakfast and Healthy Eating

On average, nearly 1 in 5 Australian adults skip breakfast at least 3 days per week.. Breakfast is one of the most important meals of the day as it helps refuel your body for the day ahead.

When you eat a healthy breakfast, you're more likely to:

• Eat more vitamins and minerals.
• Eat less fat and Cholesterol:, which may reduce your risk of heart disease.
• Have better concentration and productivity throughout the morning.
• Control your weight.

Spoonful of cereal

Simple tips to make sure you include breakfast

• Prepare meals the night before.
• Prepare a breakfast to eat on the go or grab something quick such as fruit or cheese and crackers.
• Keep breakfast ingredients at work so you can eat when you arrive at work.
• Set your alarm 10 minutes earlier.

Eating healthy when you are short on time

• Cook in bulk on the weekend and keep meals in the freezer to use for during the week.
• Grab fruit when on the go.
• Use a microwave, it’s easier and faster to microwave foods than cook them in the oven or on the stove.
• Use small, thin pieces of food as it cooks quicker.
• Don’t throw out leftovers, keep them for a quick meal the next day.
• Prepare lunches the night before to avoid preparing in the morning.

Vegetables

Why are vegetables important to include in the diet?

Many Australians only eat about half the recommended quantity of vegetables per day. Vegetables provide vitamins, minerals, dietary fibre and many other nutrients naturally present in plants. Most vegetables are low in energy compared to many other foods, and may help ‘fill us up’ to avoid excessive weight gain too. Diets high in vegetables may help protect you from chronic diseases including heart disease, stroke and some cancers.

What is a serve of vegetables?

• ½ cup of cooked green or orange vegetables
• ½ medium potato or other starchy vegetables
• 1 cup of green leafy vegetables or salad
• ½ cup cooked dried or canned beans, peas or lentils

How many serves of vegetables should I be eating a day?

	19-50 Years	51-70 Years	70+ Years
Men	6	5.5	5
Women	5	5	5

Making Fast Food Healthy

Takeaway can be a regular habit for busy people, so If you happen to be too busy to prepare meals and go for takeaway try and choose healthier choices. Most restaurants and cafes now serve lower fat, healthier options, however a lot of take-away foods often contain hidden fats.

Tips for choosing healthier takeaway foods

• Try to avoid anything that is fried or battered
• Avoid foods cooked in cream or butter such as butter chicken.
• Avoid high fat meats such as processed meats and sausages and choose leaner meats like turkey, ham, chicken and roast beef.
• Try to avoid meal combos which include fries and soft drinks and just get the burger
• Share an entrée with a friend
• Order from the child's menu
• Order the lunch or appetizer version of your meal
• Choose burgers with salad rather than ‘the lot’, and ask for no mayonnaise or margarine on the bun.
• Order souvlaki or kebabs with extra salad rather than lots of meat.
• Try thin crust pizza with lean meat or lean chicken with plenty of vegetarian toppings.
• Choose pasta with tomato-based sauces instead of cream based.
• Choose steamed rice over fried rice.
• Eat plenty of vegetables with stir-fry dishes.
• Drink low-fat smoothies, milkshakes and coffee or tea.
• Try to avoid ordering dessert, or try low-fat frozen yoghurt, ice creams or fruit.
• Put left overs into a doggie bag instead of trying to finish the meal
• Try to avoid or limit dressings, sauces and gravies
• Ask salad instead of chips
• Choose lower fat dressings and sauces
• Choose low-fat muffins instead of regular muffins, danishes or croissants
• Ask for your bread without butter

Key Points

• Try to eat breakfast every day
• There are many ways you can include breakfast in your diet
• Cooking healthy meals can be made quicker
• Vegetables are important in the diet, try and meet your recommended serves per day
• Choose healthier choices when eating take away

Further Reading

• https://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/breakfast/
• https://www.eatforhealth.gov.au/
• https://www.health.qld.gov.au/nutrition/resources/wtmgt_takeaway.pdf
• https://www.nutritionaustralia.org/national/resource/healthy-lunch-ideas-busy-adults

Nutrition & Quick Snack Ideas for Sport Performance

Why is nutrition important for sports performance?

Good nutrition is important for sports performance as it can assist with energy levels and recovery. A common issue reported in athletes is that energy requirements are not met by food .

Energy

It is important to fuel your body with energy from food (kilojoules) to meet the demands of exercise and help with recovery after physical activity. This is due to exercise increasing energy requirements, which varies depending on the type, duration and intensity of the exercise . The higher intensity and longer duration the exercise, the higher the energy requirements from food . The three main nutrients that supply the body with energy are:

• Fat
• Protein
• Carbohydrates

Carbohydrates

Carbohydrates are an important source of energy, and are broken down into smaller sugars such as glucose. The body uses glucose as the main form of energy for our cells .

• When there is more glucose than the body needs to use for energy, it converts it into glycogen (which is made up of many connected glucose molecules) and is stored in the liver or muscles .
• Glycogen is the major source of energy for exercising muscle
• When there are low glycogen levels (usually after 60 - 90 minutes) the body switches to using fat as energy, which can result in fatigue, tiredness and is commonly referred to as athletes 'hitting the wall' .
• Important to eat foods high in carbohydrates to replenish glycogen stores after exercise to improve recovery .
• Foods rich in carbohydrates include cereals, breads, pasta, rice, fruit, vegetables, milk and yoghurt .

Protein

Protein is important to help your muscles recover, repair and rebuild after exercise and can be used as an energy source, when carbohydrate reserves are very low . Protein rich foods include chicken, red meat such as beef, pork, fish, eggs, dairy foods and nuts .

Fat

Fat provides energy source for long duration, low to moderate intensity exercise such as marathons .

• It is recommended to include moderate amounts of ‘healthy’ fats in your diet i.e. nuts, seeds, fish, reduced-fat dairy foods, lean meat and avocados
• Foods high in ‘unhealthy’ fat should be limited and include foods such as chocolate, pastries, chips and deep fried foods

So why are snacks important?

Snacking in addition to regular planned meals, is essential to help meet energy and nutrient requirements (such as carbohydrate, protein and fats) to improve performance. An athlete's diet should typically consist of high carbohydrate, moderate protein and low fat foods .

Nutrition and snack ideas before exercise

Foods eaten before exercise need to be digested and absorbed to maximise the energy available from the foods during physical activity. Foods typically high in fat and protein take longer to digest and may result in stomach ache or upset during exercise . Therefore, snacks should be eaten at least 1 to 2 hours prior to exercise, should be high in carbohydrates and low in fat to help with digestion and to avoid stomach discomfort. Above all, it is important to try and test snacks as results will vary for each individual .

A 'banana' is an example of a quick and easy high carbohydrate snack that can be eaten on toast with honey before exercise

Table 1.0 - Examples of easy snacks to eat and prepare before exercise, training or a tournament

Examples of high carbohydrate snacks before exercise
Cereal bars
Banana and honey sandwich
Fruit scone with jam
English muffin with thick spread of topping

Too nervous to eat?

If you are too nervous to eat before exercise, experiment with a routine that works and with foods that are safe and familiar. These could include snacks that are easier to eat and that are appetizing i.e. chocolate milk, cereal bars and some sports drinks . Studies have shown that performance is improved when athletes are well-fuelled and hydrated before exercise .

Nutrition and snack ideas for post-exercise recovery

Why are snacks important to have after exercise?

• To refuel and replenish glycogen in the liver and muscles
• To repair muscle tissue

Therefore, recovery meals and snacks should contain carbohydrates and some protein and should be eaten 30 minutes after finishing training or a tournament .

Vegemite on toast with cheese is a good post exercise snack

Table 2.0 - Examples of quick and easy snacks to eat and prepare after training,exercise or a tournament

High carbohydrate, high protein snacks after exercise
Vegemite and cheese sandwich
Salad sandwich with meat/chicken/tuna/cheese
Soup in a cup + bread roll + slice of cheese
Chocolate milk

Preparation of snacks

Organisation and preparation of snacks is important to maintain good nutrition before and after exercise, so reliance on a sporting venue is minimal . Preparing meals and snacks the night before is often a good idea, as sporting venues often have snacks and meals that are usually not ideal such as pies, hot chips and chocolates. These foods should only be eaten sometimes, and are not ideal foods for before or after exercise .

Further Reading

For more information on nutrition and sports performance, you can visit Sports Dietitians Australia and the Australian Institute of sport.

Healthy Eating for Primary School Children

Healthy Eating for Primary School Children (Celia)

This Wiki page is designed as a guide for healthy eating for primary school aged children only. It is not for specific individualised care. If a nutrition issue is suspected please seek specific advice from a health care professional. An Accredited Practising Dietitian can be contacted through the Dietitian’s Association of Australia (DAA) webpage at www.daa.asn.au.

Recommendations for Healthy Eating for Primary School Aged Children

The Australian Dietary Guidelines (NHMRC, 2013) recommend that children eat a wide variety of nutritious foods from the five food groups every day. Choosing fresh fruit and vegetables, lean meats, low fat dairy products and wholegrain cereal products are encouraged. Choosing and drinking tap water as the first choice is beneficial for general health and also dental health.

Providing nutritious foods for your children is important, as well as providing education to your children on the benefits of consuming these types of foods can lead to positive food choices as adults. As boys and girls grow their nutritional requirements vary. Boys generally have slightly higher nutrient recommendations than girls for quantities of food, but the quality remains important for both boys and girls.

Currently in Australia children are not eating enough fruit or vegetables, and are drinking fruit juice in place of eating actual fruit (Australian Government, 2007). Australians as a whole population are also eating more potatoes than what is needed, and often other types of vegetables are being left out because of this (Australian Government, 2007).

Children are encouraged to only choose foods and drinks from the ‘discretionary foods’ section occasionally and in small quantities. These should not be an everyday part of your child’s diet. These foods are high in sugar, fat and sodium, and are often considered to be quite tasty by children. Pre packaged foods and snacks are often considered quick, easy and convenient by parents, but there are often better choices for your children. A selection of fruit and nuts can be tasty and filling, as can a homemade milkshake with fresh fruit.

The following two tables show the recommended serves per day per gender and age group for each of the five food groups. These are to be used as a guide only and if children are significantly tall for their age or have higher energy requirements due to sporting or other commitments, then additional serves may be added in order to meet the increased requirements.

	Fruit	Vegetables	Dairy	Lean Meat	Cereal Products
4-8yo boys	1.5	4.5	2	1.5	4
9-11yo boys	2	5	2.5	2.5	5

	Fruit	Vegetables	Dairy	Lean Meat	Cereal Products
4-8yo girls	1.5	4.5	1.5	1.5	4
9-11yo girls	2	5	3	2.5	4

What can happen if my child does not eat the right amount of nutritious foods?

Children who do not eat a varied diet from the five food groups may miss out on some of the nutrients required to maintain good health and well being. They may suffer fatigue and reduced concentration levels. Adequate and appropriate nutrition is vital throughout childhood to ensure appropriate growth and development is being achieved into adolescence when their bodies undergo many vital changes (Brown et al., 2011). Inadequate nutrition can lead to cognitive impairment and faltering growth (Stewart, 2012). Providing a variety of nutritious foods from the five food groups will assist in achieving ideal development.

What is at risk if my child consumes too many discretionary foods?

Children who consume more discretionary foods than recommended risk a high intake of saturated fat, sodium and sugars. These can all have an impact overall health, but may increase the risk of suffering from obesity, Type 2 Diabetes or cardiovascular disease. Obesity as a child is a leading cause of obesity as an adult, and obesity is a leading risk factor for both Type 2 Diabetes and cardiovascular disease. Twenty-three percent of Australian children are currently overweight or obese. Excessive sodium (salt) intake may put increased pressure on developing blood vessels and could lead to the onset of high blood pressure (hypertension) or kidney disease (Wahlqvist, 2011).

Tips for encouraging your child to eat nutritious foods

Provide nutritious foods for your child, including the foods in their school lunch box.

Provide a safe and calm environment for your child to eat in.

Model good eating patterns for your child.

Encourage nutritious foods for breakfast, and provide variety if it is a struggle.

Encourage your child to be involved in food planning and preparation as it can lead to increased interest in different flavours and textures.

References

References: AIHW (2012) A picture of Australia’s children. Retrieved from: https://www.aihw.gov.au/WorkArea/DownloadAsset.aspx?id=10737423340

AIHW (2008) Risk factors for CVD, Type 2 Diabetes, and chronic kidney disease. Retrieved from: https://www.aihw.gov.au/cardiovascular-health/risk-factors/

Australian Government (2007) Australian National Children’s Nutrition and Physical Activity Survey. Retrieved from: https://www.health.gov.au/internet/main/publishing.nsf/Content/8F4516D5FAC0700ACA257BF0001E0109/$File/childrens-nut-phys-survey.pdf

Brown, J. et al. (2011). Nutrition through the life cycle (4th Ed.). Belmont, CA: Wadsworth, CENGAGE Learning

NHMRC (2013) Australian Dietary Guidelines. Retrieved from: https://eatforhealth.gov.au/

Stewart, R. (Ed.), (2012). Paediatric nutrition and dietetics. Brisbane, QLD: Australian Publishing

Wahlquist, M., (2011). Food and Nutrition: Food and health systems in Australia and New Zealand. Crows Nest, NSW: Allen and Unwin

Healthy Eating for 12-13 Year Old Female Adolescents

The best way to succeed at healthy eating is through choosing a range of different foods from the five food groups every day. You may have seen the food groups on the Australian Guide to Healthy Eating poster. The foods are grouped together that have similar nutrients, so eating a variety of foods means your body will receive all the different nutrients it needs to be healthy. The Australian Dietary Guidelines tells you the amount of each food group you should have depending on age, sex and activity level. This is because your body needs different amounts of each food group at different times of your life and at different exercise levels.

Daily Recommendations:

5 Servings of Vegetables and Legumes/Beans

Vegetables and fruits

Why eat vegetables?

Vegetables are low in energy, and high in fiber for a healthy digestive system and full of nutrients that will help your body to function well. Eating many different colored vegetables means getting a wide variety of nutrients.

What is 1 serving?

Avoid Yogurts with more than 30grams of sugar.

½ cup cooked green or orange vegetables (broccoli, spinach, carrot, pumpkin).

½ cup beans, peas, lentils (no canned foods w/ more than 10 grams of sodium).

1 cup green leafy or raw salad vegetables.

½ cup corn.

½ medium potato, sweet potato, taro, cassava.

1 tomato (medium-size).

2 cucumbers

2 Servings of Fruit

Kiwi fruits

Why eat fruits?

Fruits are high in fibre, high in water and most are low in energy. Eating whole fruits rather than dried fruits or drinking fruit juice is best for your teeth and body. Eating whole fruit means your body won't miss out on any nutrients that are lost in the food processing.

What is 1 serving?

1 medium apple, banana, orange, pear.

2 small apricots, kiwi fruits, plums, mangos.

Eat occasionally:

8-10 glasses of water daily

(cut back on juices unless you make your own without sugar)

30g dried fruit (eg. 4 dried apricot halves, 1 ½ tablespoons sultanas).

5 Serves of Grain/Cereal Foods

Wholemeal bread with seeds

Why eat grains?

Grain foods contain carbohydrates for energy, protein which makes up our muscles and skin, fibre, and many other nutrients for a healthy body. Eat mostly whole grains (wholemeal, and grain varieties) for a healthy digestive system.

Though, keep in mind that some wheat breads like Wonder brand may use wheats but also use added preservatives to trick buyers so their bread tastes satisfactory.

What is 1 serving?

1 slice of bread (40g).

½ medium bread roll/flat bread (40g).

½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur, quinoa.

½ cup (120g) cooked porridge.

⅔ (30g) wheat cereal flakes.

¼ cup (30g) muesli.

3 (35g) crispbreads.

1 (60g) crumpet.

1 small (35g) English muffin or scone.

2 ½ Serves of Lean Meats, Poultry, Fish, Eggs, Tofu, Nuts, Seeds and Legumes/Beans

Why eat meats and alternatives?

Meats and alternatives are a great source of protein and many other nutrients like iron. Iron is important for growing bodies, athletes and women who are menstruating.

Different types of lentils

What is 1 serve?

65g cooked lean meats (beef, lamb, veal, pork, goat, kangaroo from 90-100g raw) [Less than 455g per week to reduce risk of getting some types of cancer].

80g cooked lean poultry (chicken or turkey from 100g raw).

100g cooked fish fillet (from 115g raw) or one small can of fish (100g).

2 large (120g eggs).

1 cup (150g) cooked/canned legumes/beans (eg. lentils, chick peas or split peas with no added salt).

170g tofu.

30g nuts, seeds, nut/seed paste eg. peanut or almond butter or tahini (no added salt).

3 ½ Serves of Milk, Yoghurt, Cheese and/or Alternatives

Yoghurt

Why eat dairy and alternatives?

This food group is high in protein and full of nutrients such as calcium. Calcium is important for healthy growing bones.

What is 1 serve?

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk.

½ cup (120ml) evaporated milk.

2 slices/ 4x3x2cm cube (40g) hard cheese eg. cheddar.

½ cup (120g) ricotta cheese.

¾ cup (200g) yoghurt.

1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml.

What about all the other foods?

Half a chocolate bar is 1 serve

You will notice that a lot of foods that we consume are not part of the five food groups, like chocolates, jam, sausages, and hot potato chips. This is because they are part of a different category called "discretionary choices", which the body does not need to be healthy. These foods are often high in fat, sugar, salt or alcohol and low in fibre. They can be considered "extra foods" and girls aged 12-13 years are recommended to take 0-2 ½ serves per day. This could be tricky when the serve sizes can be quite small, like ½ of a chocolate bar, one tablespoon of jam, two thin sausages and 12 hot potato chips.

What about nuts?

Girls 12-13 years old are also allowed 1 ½ serves of unsaturated spreads or oils and nuts or seeds as part of a daily healthy diet on top of the five food group serves. Although they are high in fat, so you might think they could be part of the discretionary choices, the fats from nuts and seeds are healthy for your body. This includes oils like olive oil or olive-based margarines, and nuts and seeds like peanuts, almonds and pumpkin seeds. One serve is about ten almonds and 7g of oil or 10g of peanut butter. Like the discretionary choices, the serving sizes are small because these foods are high in energy so it's easy to eat more than you need.

What if I am tall or very active?

Adolescents who are taller or more active will also have greater energy needs and are allowed extra serves from the five food groups or discretionary choices.

More information

For further information and activities see www.eatforhealth.gov.au

References

1. Brown, J. E., Isaacs, J. S., Krinke, B., Lechtenberg, E., Murtaugh, M. A., Sharbaugh, C., Splett, P. L., Stang, J., & Woolridge, N. H. (2011). (2011). Nutrition through the life cycle (4th ed.). Belmont, CA: Wadsworth, Cengage Learning.
2. National Health and Medical Research Council. (n.d.a.). Australian dietary guidelines summary [Brochure]. Retrieved from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf
3. National Health and Medical Research Council. (n.d.b.). The five food groups. Retrieved from https://www.eatforhealth.gov.au/food-essentials/five-food-groups
4. Wahlqvist, M. L. (Ed.). (2011). Food and nutrition. Food and health systems in Australia and New Zealand (3rd ed.). Crows Nest, NSW: Allen & Unwin.

Healthy Eating for a Healthy Weight for over 50’s

Basic Food Guide Use this healthy eating guide to kick start healthy eating that helps you achieve a healthy weight.

Body Weight File:Food Guide Page 2.pdf File:Food Guide Page 03.pdf

Healthy Eating File:Page 11.pdf File:Food Guide Page4.pdf

The Different Food Elements File:Food Guide Page 5.pdf File:Food Guide Page 6.pdf

Australian Food Recommended Daily Number of Serves

How many serves of each food group am I getting per day? Use the 'Helping Hands' seen below as a guide to work out how many servings of each food group you are having per day. Compare how much you are having to the recommended number of servings below (choose the recommendation that matches your age and gender). Are you getting enough of each food group per day? How many serves of each food group should I be having every day? Select the image below that matches your age and gender. This shows you how many serves of each food group you should be having a day.

Tips to get started File:Food Guide Page 8.pdf For more easy to understand information, visit: https://www.healthyweightweek.com.au https://www.healthyweightweek.com.au

References

References:

<sup>4. ConAgra Inc. (2013). Helping Hands [Image]. Retrieved from https://principessasya-lifelove.blogspot.com.au
5. Healthxchange. (2013). Heart Disease.[Image]. Retrieved from https://www.healthxchange.com.sg/HEART/Pages/heart-disease.aspx
6. NHMRC. (2013). Healthy Eating Guide [Image]. Australian Guide to Healthy Eating. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55i_australian_guide_to_healthy_eating.pdf
7. Sweet Clip Art. (2013). Scales [Image]. Retrieved from https://sweetclipart.com/legal-scales-black-silhouette-263
8. WebMD. (2011). Waist Circumference [Image].. Retrieved from https://www.webmd.com/diet/waist-measurement</sup>

Researching Nutritional Information & Australian Serving Sizes

Nutritional Information

Nutritional information is expanding every day and is being more readily accessed as technology is advancing. There are a variety of internet sources and more recently mobile "apps" that provide nutritional material to the general public. However some sources of nutritional information can contain material that may or may not be reliable and accurate.

Hyperlink-internet-search

On The Internet

There are many websites that present nutritional information however there are only some which contain credible sources of information. A credible source of information is evidence-based, validated, and up to date . It’s important to check that the web page has:

• a credible author (origin of work, qualification, credentials)
• trustworthy references and citations
• a date of publication
• site functionality (ease of use, current and functional links)
• domain on the web address
  

These are three examples of the domains of websites that are considered more reliable (The domains of websites are found on the website links eg. www.latrobe.edu.au):

• .edu websites – educational institution
• .gov websites – government agency
• .org websites* – non-profit organization
  

These types of domains are frequently used by health professionals in hospitals, universities and government agencies to gather and provide information to the public. These websites contain accurate science based material which ensure the reliability of the nutritional information.

Note: Validating sources of information to ensure correct material is an important skill. Although websites may contain the .org, .edu and .gov domains there may still be incorrect information and verifying this information with other credible websites is important.

Google Play badge

App Store badge

Apps on mobile devices

Apps, which is short for applications, are small downloadable programs on mobile devices that can be used for entertainment, educational or for social purposes. Many nutrition apps exist and are used frequently in the present time. Validating the database and source of nutritional information on the app helps to determine the accuracy of the nutritional information. These are a few examples of apps that are efficient and reliable for use:

• Food Switch - (made by Bupa and the data has been collated from The George Institute). The app provides easy-to-understand nutritional information about packaged foods and provides the user with healthier food alternatives, gluten free alternatives and healthier salt alternatives. This app allows you to scan barcodes on food products and make informed choices when purchasing foods.

• Better Health Channel App (provided by the Better Health Channel and the Victorian government) . This app provides general health advice, health service options, treatments and healthy living suggestions.

• Foodle - Nutrition Facts (provided by the USDA National Nutrient Database ) lets users discover the micronutrient and macronutrient content in various types of foods.

• 8700 (produced by the NSW Food Authority ) is an app that provides fun facts about nutrition and calculates total daily energy requirements. It also provides information about kilojoules (KJ), the amount of energy exerted while performing activities and nutrition information about fast foods outlets in Australia.

Australian Serving Sizes

The Australian Dietary Guidelines provide up-to-date information about the recommended types of foods that need to be consumed for health and well-being. . The food types reflect everyday foods consumed by Australians and this helps to ensure that the serving sizes supply sufficient nutrients to our diets. To help understand how serving sizes and nutrient reference values (daily nutrient requirements) provide adequate micro and macronutrients, view the video of Calcium Man as a guide.

1 medium tomato = 1 serve 1 cup of salad vegetables = 1 serve 1/2 cup of orange and green vegetables = 1 serve

1 medium orange = 1 serve of fruit1 medium apple = 1 serve of fruit1 medium banana = 1 serve of fruit

1 (65g) cooked steak = 1 serve2 large eggs (120g total) = 1 serve

1 (40g) slice of bread = 1 serves of grains & cereals1/2 cup rice = 1 serves of grains & cereals

Milk glass

Recommended Daily Serves
A 'serve' is a fixed food amount set by the Australian Dietary Guidelines. Below are the serve recommendations for adult male and females.

	Adult Male	Adult Female
Vegetables	6	5
Fruit	2	2
Meat	3	2.5
Cereal/Grains	6	6
Dairy	2.5	2.5

Serving Sizes
Below are standard serving sizes for each food group.

One Vegetable Serve (75g) (100-350KJ)	One Fruit Serve (150g) (350KJ)	One Meat Serve (500-600KJ)	One Cereal/Grain Serve (500KJ)	One Dairy Serve (500-600KJ)
1/2 cup of green or orange vegetables	1 medium apple, banana, orange or pear	65g cooked lean red meat	1 slice(40g) slice bread	1 cup (250ml) fresh/UHT long life/reconstituted powdered/butter milk
1/2 cup cooked/dried/canned/ beans, peas, corn or lentils	2 small fruits (apricots, kiwi, plums)	80g cooked lean poultry	1/2 medium(40g) roll or flat bread	1/2 cup (120ml) evaporated milk
1 cup green leafy or salad vegetables	1 cup diced/canned fruit	100g cooked fish fillet	1/2 cup (75-120g)cooked rice, pasta, noodles or grain	2 slices (40g) hard cheese (cheddar)
1 medium tomato	Or occasionally	2 large (120g total) eggs	1/2 cup(120g) cooked porridge	1/2 cup (120g) ricotta
1/2 medium starchy vegetable (potatoes)	125ml (1/2 cup) fruit juice	1 cup cooked/canned beans, legumes or beans (peas, chickpeas, lentils)	2/3 cup (30g) wheat cereal flakes	3/4 cup (200g) yoghurt
	30g dried fruit	170g tofu	1/4 cup (30g) muesli	1 cup (250ml) soy, rice or other cereal drink with minimum 100mg of added calcium/100g
		30g nuts, seeds or nut/seed paste	3(35g) crispbreads
			1(60g) crumpet
			1 small(35g) english muffin or scone

Further Reading & Notes

• Nutrient Reference Values – Daily recommendations
• Eat for Health – serving sizes - Australian Guide to Healthy Eating
• Better Health Channel – Basic health information
• Australian Institute of Sport - Sports nutrition

Creating Quick and Easy Meals using Common Pantry Items

Example of a Pantry List, Healthier Alternatives and Guidelines for Storage

Summarized Table

Pantry list	Healthier Alternatives	Guidelines for Storage
Oil	Olive oil, Avocado oil	Unopened: well-sealed tin or dark bottle.
Garlic, Onions & Potatoes		Store in individual breathable wire meshes baskets.
Stock –Broth/ Cubes	Low salt, low-fat and low calorie varieties	Store liquid broth and solid stock cubes away from heat, moisture, sunlight, and at constant temperature. Once opened: broth must be stored in a sealed container and refrigerated.
Spaghetti sauce	Low salt, low-fat varieties Pick tomato-based sauce over cream (i.e. Alfredo) and pesto sauce varieties.	Once opened: Store in a sealed container in the refrigerator.
Dry pasta	Whole-wheat pasta	Store in original packaging.Once opened: store in a tightly closed container.
Dry Beans		Store in original packaging. Once opened: place in an airtight container.
Rice	Brown rice, wild rice, bulgur or pearl barley	Store unopened rice in its original packaging. Once opened: store in a clean, airtight container.
Canned items (i.e. tuna/ tomatoes)	Tomatoes- no salt/ less sodium varieties.Tuna- water-packed options; eat in moderation to avoid too much mercury intake. For a better explanation why mercury is present in tuna click here.	Discard if unopened cans are leaking, rusting, bulging or severely dented. Once opened: place food in a clean covered plastic or glass container, store in the refrigerator.
Bread	Brown, wholemeal	Store freshly baked bread in a paper bag and sliced bread in original plastic bag .
Peanut Butter	Low salt, less sweet options	Once opened: is fine on the shelf but can be kept in the refrigerator to extend shelf life.
Milk	Low fat, skim milk	Long life milk can be stored out of the fridge, unopened for 6 months. Once opened: store like you would fresh milk in the refrigerator.
Eggs	Egg whites	When purchasing: Check eggs before purchase: avoid cracked & dirty looking eggs. Store in their carton in the pantry or toward the back of the fridge where it is coldest.
Meat	Lean options, trim off fat. Look for products with the heart foundation tick of aproval.	Purchase the product before date of expiry. Refrigerate promptly after purchase.
Cheese	Low fat and reduced salt options. Choose hard cheese over cream cheese. If consuming cream cheese, choose fat-free or low fat options.	Place in original wrapper where possible and refrigerate. To maintain flavour, store fresh cheese in a covered container to protect from strong odors. Harmless mould may develop on hard cheese (i.e. cheddar) and can simply be cut off along with 2cm of cheese around the mould. However, if the mould is orange or black in color, cheese should be discarded.

Benefits of proper food storage

It can help you:

• Preserve food quality, including nutrients, mouth-feel and flavour;
• Make the most of your dollar by preventing food spoilage; and
• Prevent food borne illness caused by harmful bacteria.

Pantry 1

The is another picture of a pantry, organized and ordered. All items are faced forward and items in containers are labeled clearly

General guidelines and tips

Pantry

• Storage conditions should be dry, cool and dark
• Always store foods in the coolest cabinets away from the oven, water heater, dishwasher or any hot pipes
• Despite long shelf life and advertised special prices, buy only what you expect to use within the recommended storage times. Excess foods may become waste
• To prevent deterioration of foods that are removed from their original packaging, store in appropriate metal, glass or plastic containers
• Check the expiration date of foods. Always throw out damaged cans, without tasting the food first
• Keep containers and can foods clean and free of dust
• Treat storage areas for pests and clean the pantry periodically to remove food particles
• Follow the "first in, first out" policy, meaning that you rotate items so that older items are used first

Refrigerator

• Always store meats, poultry, eggs, fish and dairy products in the coldest section
• Do not overload the refrigerator
• Clean the refrigerator to remove spills and spoilt food
• Store foods in airtight wraps or containers to prevent food from drying out and maintain quality
• Avoid using containers and plastic bags not made for storage
• Do not reuse plastic bags originally contaminated with raw meats, poultry or fish
• When storing raw meats, wrap securely and place on a plate to prevent juices from dripping and contaminating other food
• Always rotate frozen foods; use the oldest first for best flavour and quality
• More refrigerator information, click here

Benefits of cooking your own meals & choosing healthier alternatives

• Saves you money and time
• You know exactly what is in your food
• Consume less trans fat, saturated fat, salt and cholesterol, reducing your risk of heart disease
• Maintain a healthy weight

Flow chart of meal ideas

Examples of meals and snacks (using the pantry list)

Meal ideas

• Pasta Bolognese
• Shepherd’s pie
• Pizza bread
• Tuna rice bake
• Lentil soup (with pasta)

Snack ideas

• Peanut butter sandwich
• Omelet

Recommendations

Use the internet for recipe ideas

Type the words “Quick and easy meals using common pantry staples” in the search engine. Or visit www.recipematcher.com to find recipes by ingredients that you have at home.

Cook Once, eat all week

Prepare a large batch of your favorite/ chosen recipe (e.g. double/ triple the recipe). Refrigerate or freeze foods in covered shallow (less than 3 inch deep) containers. Label food storage container with the date so that foods can be used within a safe time frame.

Get creative

Make a second meal/ side dish using left overs by adding items you already have at home, and by doing so, stretch your dollar. For example, use leftover pasta Bolognese sauce to create shepherd’s pie or pizza bread; and use left over pasta to add a delicious body to soup.

Sports drinks: are they really doing us good?

Sports Drinks

Background

The Australian Guide To Healthy Eating (AGHE) gives the public an outline on the quantity and quality of foods and beverages which should be consumed to maintain a healthy weight and optimal health. These guidelines are structured in a way that promotes the consumption of foods high in nutrients necessary to maintain health and wellbeing. The AGHE places sports drinks on the bottom right corner, amongst other food and beverages which are termed ‘discretionary’ implying that they should only be consumed in limited amounts.

Basic Exercise Physiology

Fluid Balance

The human body is made up of 60-70% water. That means that a male that weighs 70 kg would contain at least 42 litres of water. Out of these 42 litres, 28 litres would be found inside cells, 11 litres would be surrounding cells and blood vessels (interstitial fluid), and only 3 litres would be found in the blood as plasma (the blood without the red blood cells, white blood cells, platelets and other cells). A simpler way to put it is to say that water is found in either vascular (blood) space or tissue space. Males generally contain more water than females, because fat repels water and thus a body that is higher in fat tissue would result in a lower percentage of water. The opposite goes for lean muscle tissue, which holds water well.

Loss of fluid

Fluid is lost from the body via urine, faeces, sweat, evaporation, and breathing. The main cause of dehydration is when we lose fluid through sweat. Although we lose a lot of fluid through urine, it is greatly controlled and regulated to prevent the body from dehydration. The amount of sweat varies greatly between individuals, but also within individuals as it depends on activity level and surrounding climate. The fluid that makes up sweat comes from blood plasma (blood space) and it is passed on from the blood when it circulates past sweat glands. This loss in fluids from the blood needs to be replaced as it directly affects the blood pressure and strains the heart.

Sweat

Sweat is needed to cool the skin down when the body temperature rises. It is produced from sweat glands that gain its fluid from the blood passing by. Sweating depends on the body temperature that is affected by surrounding climate and exercise. If fluids are not restored it will lead to dehydration.

Energy is released mainly as heat during exercise

Exercise and fluids

During exercise our muscles create energy. Out of this energy 75% is released as heat energy, and the other 25% is in the form of ATP, which is a stored form of chemical energy. As it is mostly heat that is released from our muscles, it is important that it is removed from the muscle or the muscle would overheat. Therefore the heat energy is transferred to the blood. The heated blood stimulates our sweat glands to produce sweat, and when the sweat evaporates from the skin it cools the body down.

Dehydration

It is therefore very important to stay hydrated during exercise. During dehydration the blood runs more slowly through the body, which prevents the blood from efficiently removing heat that has been produced from the exercise. If heat is not being removed from the muscles it would eventually lead to increased core body temperature. An increase of just 2 degrees (from 37°C to 39°C) would create a state called hyperthermia (hyper = above normal, thermia = temperature). People that are dehydrated do not tolerate this state of increased body temperature very well and would fatigue or even collapse at temperatures between 38.5°C -39.5°C.

Dehydration will result in dizziness, early fatigue and headaches. Dehydration will also prevent optimal muscle function and can reduce pleasure and performance, especially in hot climates, such as the Australian summer.

Fluid losses of about 2% of your body weight (which would be about 1.2 litres for a 60 kg woman) would be enough to notice a decrease in performance and if the losses were more than 2% it would increase the risk of dizziness, loss of coordination, nausea, vomiting, diarrhoea, and further gastrointestinal problems both during and after exercise. When dehydrated we also don't take up fluid as well from our intestines, making it even harder to restore fluid balance.

Water

Drinking plan

Dehydration is common after exercise because we often sweat more than what we can replace during the training. People are often also unaware of how much they actually sweat, and therefore they don’t know how much fluid to drink to replace those water losses. A simple way to find out how much fluid is lost from exercise is to document the weight before and after a session and subtract the post weight from the pre exercise weight. It is recommended to have a drinking plan if exercising at higher intensities or in hot and humid climates, which would contain directions on how much to drink before, during and after exercise.

Drinking too much

It is also possible to drink too much fluid. If someone is exercising for long periods of time the losses of salt and other electrolytes through sweat in the combination of drinking only water could lead to dilution of remaining electrolytes. Electrolytes refer to the main minerals present in the body fluid: sodium (Na), potassium (K), chloride (Cl), magnesium (Mg), and calcium (Ca). Sodium is the most abundant of them. If sodium levels become too low it could give symptoms of headache and nausea. In extreme cases the low levels of sodium could cause fluid to move into the brain that would result in a swelling that would cause a state of feeling strange and mental confusion, and further cause general weakness, and then collapse, seizure, coma, and eventually death. The intake of fluids during exercise should aim to match the fluid lost from exercise. A good rule of thumb is to consume 150-200 ml of fluid every 15 minutes during exercise, and in sessions that lasts 60 minutes or less the best thing to drink is water.

Fuel for energy

Water is not the only thing you need to perform well. You also need fuel for the energy needed for muscle contractions. The main fuel is glucose that is also known as “blood sugar”. Glucose comes from the carbohydrate that we consume in the diet. During exercise glucose comes from a stored form of glucose called glycogen. Glycogen can be found in the liver and within muscles. When glycogen reserves are used up we solely depend on the sugar in the blood. When exercising within 60 minutes the glycogen is generally sufficient as an energy source and we don’t need any additional glucose from fast acting carbohydrate food. The main nutritional focus for exercise lasting less than 60 minutes is to have a good fluid balance.

Ingredients in sports drinks

Carbohydrates

Most sports drinks contain 6-8% (i.e. 6-8 grams per 100 grams) of sugar, also known as carbohydrates. Research shows that this amount is beneficial during exercise. Sports drinks that contain more than 8% of carbohydrates will result in slower absorption of the sugar. This means it will take longer to reach the working muscles and may potentially remain in the stomach when needed the most – when muscle glycogen stores are depleted. Sports drinks containing less than 6% sugar are unlikely to provide muscles with adequate fuel.

Electrolytes

Sodium

Sodium in sports drinks is beneficial in a number of ways. Most importantly, it acts to replace the salts that we lose when we sweat. As mentioned above, the amount we sweat varies greatly between individuals. However, most people don’t realize how much they actually sweat. This is because it quickly evaporates from the skin’s surface during exercise in non-humid conditions. Sodium also enhances fluid absorption from the stomach, making it available to the body as quickly as possible. Sodium makes us want to drink more because it drives our thirst mechanism. This also happens when we eat foods containing high amounts of salt such as salted nuts. The physiological response to consuming large amounts of salt is to drink more. This is beneficial when we exercise to keep us well hydrated.

Potassium

Potassium is another electrolyte that we lose through sweat and is also important to replace since low potassium concentration may result in muscle weakness and mental confusion.

Other ingredients

Sports drinks can contain other ingredients like protein, and certain vitamins and minerals such as calcium, iron and vitamin C. Further research is needed to clarify whether or not these nutrients are beneficial during exercise.

Examples of sports drinks

Ingredients in common sports drinks

Product (250ml)	Carbohydrate (g/100ml)	Protein (g/100ml)	Sodium (mmol/L)	Potassium (mg/L)	Other ingredients
Gatorade	6	0	21	230
Gatorade Endurance*	6	0	36	150
Accelarade	6	1.5	21	66	Calcium, Iron, Vitamin E
Powerade Isotonic	7.6	0	12	141
Squincher	7.4	0	10	180	Calcium, Magnesium
Powerade Recovery	7.3	1.7	13	140
Staminade	7.2	0	12	160	Magnesium
PB Sports Electrolyte Drink	6.8	0	20	180
Mizone Rapid	3.9	0	10	0	B group vitamins, Vitamin C
Hydrosport	6.7	0	24.6
Lucozade Sport	6.4	0	21.7

• Gatorade Endurance contains more sodium than other sports drinks as it was made specifically for very long endurance sessions (4-8 hours in length).

Purpose

Why are sports drinks beneficial?

During exercise

Sports drinks provide carbohydrates to the working muscles. They are then converted into energy to enable the muscles to continue to work. Sports Dietitians Australia recommend people consume 30-60g of carbohydrate per hour of exercise, to help delay fatigue. This however, is only applicable to those who exercise for longer than 60 minutes, or those who exercise in extreme heat. People who exercise less than 60 minutes, generally do not need to consume carbohydrates during their session, since the body’s carbohydrate stores are usually adequate to fuel this amount of exercise.

Following exercise

Sports drinks consumed after exercise will aid in full rehydration. This will not occur until all sodium losses have been replaced. Following exercise, they can be beneficial for people who can’t tolerate solid foods straight after training. Any food or drink that contains carbohydrate is recommended, as it will assist in refueling carbohydrate stores in the body. This will help in recovery and stop you from feeling tired and lethargic after exercise.

Who will benefit from sports drinks?

• Recreational athletes: those who perform continuous aerobic activity for more than 60 minutes
• Elite and endurance athletes: those who train for more than 2 hours per day
• High-intensity training athletes: eg. sprinters will benefit from a sports drink after only 30 minutes of training
• Tired athletes: are likely to have depleted carbohydrate stores
• Athletes exercising in the heat: will lose more fluid and electrolytes, and will burn carbohydrate at a faster rate
• Cramping athletes: there is some evidence suggesting that cramping may be caused by dehydration and large losses of salt .

Negative aspects of sports drinks

The main ingredient in sports drinks is sugar. By comparison to a regular soft drink, the sugar content does not differ greatly. When sugar is consumed in excess, the body will store it as fat. If an exercising program lasts 60 minutes or less, there is no need to consume a sports drink. If this is done over long periods, this may result in a person gaining weight. The sugar in sports drinks may also contribute to dental caries. This problem is exacerbated by the acidity in sports drinks. If consumed over prolonged periods, this will contribute to the erosion of the enamel which cannot be replaced. From an economical perspective, sports drinks cost more than filling a water bottle up at the gym. The cost of a 600ml bottle of sports drink varies between $2.50 to $4.50.

Green Smoothie

Alternatives to sports drinks

For any exercise session no longer than 60 minutes, water is recommended as the fluid of choice. Some may find water bland so to enhance the taste, some lemon or lime may be added to give the water some flavor. This low sugar alternative does not increase an individual’s total energy intake. It is cheaper than buying a sports drink or bottled water from the gym and is environmentally friendly as a new plastic bottle is not purchased every second day. For a pre workout snack, foods high in carbohydrates and low in fat are recommended. This could be slice of toast with jam/honey or a smoothie or a glass of juice. Having a snack about 30 minutes before an exercise session can help the individual improve their exercise session as well as prevent a person from feeling ‘weak’ or ‘dizzy’ during their exercise session. During an exercise session, which last 60 minutes or shorter, water is recommended. It is essential to keep hydrated throughout the session as most individuals lose more fluid through sweat than they consume during the exercise session. After exercising, the aim is to consume foods which aid in refueling and rehydration. The two most important macronutrients required after exercise are carbohydrates and protein. A quick snack right after an exercise session could be a muesli bar or a few salted almonds. These options are high in protein which provides satiety and the salted nuts will provide some sodium to aid in electrolyte rebalance. It is essential to consume water which rehydrates the body.

Further reading

Visit Sports Dietitians Australia for more information on sports drinks.

Effective Eating for Exams

Healthy eating during exam periods may seem like an impossible and difficult task to manage. With these quick and easy tips you can forget about making poor food choices and enjoy the benefits of healthy and tasty foods.

Eating healthy throughout exams means:

• You will not have to waste holiday time in bed with a cold
• Avoid unnecessary weight gain/loss

  

• Have your skin looking fresh and glowing
• Perform better in exams

Time Saving Tips

Spoonful of cereal

Have breakfast everyday

Spending just 10 minutes preparing a good breakfast will help you study more effectively than if you skipped breakfast all together.

It also lowers the chances of overeating later in the day and snacking on un-needed extra foods

Cook in large quantities

Separate what you do not eat into meal size portions and freeze them for later meals

Plan ahead

Spend some time deciding on what you want to eat and what you need to buy for the entire week. Do all your shopping in one go to save yourself from making multiple trips to the supermarket.

Use pre-cut vegetables

Buying pre-cut vegetables from the supermarket for a quick salad or sandwich filling will save you time from chopping them up yourself.

Choose recipes wisely

Choose recipes that are simple, quick and easy to make. This way you can use cooking as a quick break from study.

Use leftovers for new meals

Use left overs from dinner such as chicken or vegetables for a sandwich filling the next day.

Clean as you go

Use the minimum amount of dishes and utensils needed for cooking and clean as you go to save time from doing it later. Why not go over some study material while you wash away?

Exams and Your Immune System

Exams are stressful and stress can lead to a lowered immune system, which can result in you catching a cold. Once you are sick not only do you feel unwell but its much more difficult to study productively.

Having nutrient deficiencies can further lower your immune system. It's difficult enough meeting your nutrient needs on a typical day; if you are replacing your regular diet with processed or packaged foods that are low in nutrients it makes it even harder.

Foods that are particularly beneficial for your immune system include:

Berries

• Beef, lamb, milk, and nuts and seeds such as cashews, almonds, peanuts, sunflower seeds, chia seeds and pumpkin seeds are sources of zinc. Low levels of zinc have been shown to reduce immunity and memory.
• Berries are full of antioxidants to help boost your immune function. Try adding them to a bowl of porridge, a tub of plain yoghurt or snack on fresh berries while you study.

• It’s the probiotics in yoghurt that do the trick. Instead of a chocolate bar or packet of chips have a tub of yoghurt. It is also a source of zinc, so you can’t go wrong. Be sure to read the nutrition label at the back and choose the yoghurt with the lowest sugar content.

• Foods rich in omega-3 such as canned salmon, mackerel, eggs, flax seeds and avocado reduce inflammation and protect you from getting sick. Why not use a can of salmon in your sandwich, have it on crackers as a snack or use it in a salad?

Sweet potatoes

• Replace potato chips by making your own baked sweet potato chips. Sweet potato contains vitamin A and beta carotene which are not only immune boosting but great for your skin too. Other sources vitamin A include eggs and skim milk.

Don't have time to whip up a quick meal?
Try downloading the ‘Food Switch’ App on your smartphone or IPhone to help you choose healthy alternatives while at the supermarket. https://www.bupa.com.au/health-and-wellness/tools-and-apps/mobile-apps/foodswitch-app#Download

Eating When Stressed

Stress can often lead to overeating on foods that are high in energy, sugar and bad fats.

To avoid over-indulging:

• Listen to your hunger cues. If you feel yourself reaching for that tub of ice cream, sit down for a minute and decide if you are hungry or just stressed. If you are stressed it may be a better idea to save the ice cream for later. If you really do need something to munch on, a handful of mixed nuts, vegetable sticks with hummus or unsalted popcorn are great healthy options.
• When preparing a snack to eat while studying only put in the amount you want to eat. Filling a bowl to the top may lead you to finishing the entire bowl without even realising.
• When planning your study schedule do not forget to add in time for breakfast, lunch and dinner, including preparation time. Skipping meals can also lead to overindulging later on.

Quick and Tasty Healthy Recipe Links

Sweet Potato Fries: https://vegetarian.about.com/od/potatoesandsweetpotatoes/r/sweetfries.htm

Baked Tortilla Chips: https://allrecipes.com/Recipe/Baked-Tortilla-Chips/Detail.aspx?evt19=1

Sesame Chickpea Dip: https://www.heartfoundation.org.au/recipes/Pages/SesameChickpeadipwithVegetables.aspx?mt=Snack

Baked Oatmeal Bars: https://www.katheats.com/favorite-foods/baked-oatmeal-snack-bars

Smoked Salmon Pizza: https://www.heartfoundation.org.au/recipes/Pages/SmokedSalmonPizza.aspx?mt=Dinner

Banana Pikelets: https://www.heartfoundation.org.au/recipes/pages/banana-pikelets.aspx?mt=Breakfast

Soft boiled egg with ricotta fingers: https://www.heartfoundation.org.au/recipes/pages/soft-boiled-egg-ricotta-fingers.aspx?mt=Breakfast

Tuna & salad pinwheels: https://www.taste.com.au/recipes/28114/tuna+salad+pinwheels?ref=collections,healthy-lunch+recipes

Pomegranate tabouli: https://www.taste.com.au/recipes/24834/pomegranate+tabouli?ref=collections,low-fat

Strawberry-Cucumber Juice: https://www.eatingwell.com/recipes/strawberry_cucumber_juice.html

Homemade tortilla chips

Recipe	Preparation time	Ready in	No. of ingredients	Serves
Sweet potato fries	15 mins	45 mins	6	4
Baked tortilla chips	10 mins	25 mins	6	6
Sesame chickpea dip	10 mins	2 hrs (Refrigeration time)	7	4
Baked oatmeal bars	10 mins	1 hr	9	9
Smoked salmon pizza	15 mins	30 mins	8	6
Banana pikelets	10 mins	15 mins	8	4
Soft boiled egg with ricotta fingers	10 mins	5 mins	5	2
Tuna & salad pinwheels	20 mins	20 mins	7	4
Pomegranate tabouli	20 mins	30 mins	8	4
Strawberry-Cucumber Juice	15 mins	15 mins	4	2

Superfoods For College Students

What is a Superfood?

Currently there is not an official definition for Superfoods, or functional foods as they are sometimes referred. However, the term usually refers to foods that provide additional health benefits beyond basic nutrition; they promote optimal health and/or reduce disease risk. Generally they contain significant amounts of omega-3 fatty acids or monounsaturated fats, they are high in dietary fibre, rich in vitamins and minerals and are a rich source of antioxidants. They also tend to be very low in unhealthy substances such as saturated fats, trans fats and refined sugars.

Antioxidants

The body undergoes oxidation reactions as a part of its normal functioning, however, these reactions can produce free radicals. Free radicals are highly unstable molecules that can cause damage to cellular proteins, DNA, lipids and other cells. The body has an in-built mechanism that enables it to cope with free radicals, but over time this mechanism becomes less efficient.

The build up of free radicals can cause irreversible damage to the body’s DNA and can contribute to the development of certain diseases, such as Alzheimer’s Disease, heart disease, liver disease, arthritis and some cancers. This process can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and ultraviolet radiation.

Antioxidants can prevent the damage caused by free radicals by donating one of their own electrons and ending the chain reaction. Antioxidants are found in many foods in nutrient (vitamins A, C, and E and minerals copper, zinc and selenium) and non-nutrient forms (phytochemicals and zoochemicals).

Phytochemicals and zoochemicals have very potent antioxidant properties and are believed to have greater beneficial effects than individual vitamins or minerals.

Phytochemicals

Phytochemicals are chemicals that occur naturally within plants; they provide the plant with its own protection against bacteria, viruses, and fungi. They are found in brightly coloured fruits and vegetables, wholegrains, cereals and beans.

Zoochemicals

Zoochemicals are chemicals that occur naturally within some animal products; they that provide the animal with protection against disease. When foods that contain phytochemicals or zoochemicals are consumed the benefit from their disease preventing properties are also received.

5 Superfoods for College Students

Blueberries

The following is a description of 5 'Superfoods' that are great snack options for university students, especially those living at a residential college. For example, blueberries, chia seeds, crushed walnuts and yoghurt can all be mixed together to create a delicious healthy snack.

1. Blueberries

Blueberries are rich in all types of antioxidants including phytochemicals, flavenoids, anthocyans, lutein, vitamins E & C, beta-carotene, B-vitamins such as folate (which helps prevent birth defects in babies) and niacin (which releases energy from food), and numerous essential minerals such as potassium, manganese, magnesium and phosphorous. They actually have one of the highest total antioxidant capacities of any food. The major antioxidants in blueberries are anthocyanins, they give blueberries their characteristic blue-red colour. Anthocyanins are believed to boost memory and brain function and to protect the eyes from cataracts and glaucoma. In spite of their sweet flavour, blueberries are low in calories, high in dietary fibre and they have a low glycaemic index so they make you feel fuller for longer.

2. Yoghurt

Yoghurt

Yoghurt is much more nutritious than people tend to realise. It is not only a good source of calcium, it is easy for the body to digest even for people who are lactose intolerant. Unlike milk, the live cultures in yoghurt create lactase, the enzyme that lactose intolerant people lack. Therefore people with lactose intolerance are able to tolerate a small amount of yoghurt without experiencing any symptoms. In addition, it is a nutrient dense low glycaemic snack that is a good source of protein, B-vitamins (especially riboflavin which is needed for healthy skin and eyes) and is full of probiotics. Probiotics are good bacteria that suppress harmful bacteria and keep the intestines healthy. As well as this, research shows consuming 3 serves of dairy every day may help the body to burn fat and lose weight more effectively than just reducing caloric intake.

3. Walnuts

Walnuts

Walnuts are extremely nutrient dense and have the highest antioxidant activity of all nuts. They are a rich source of several B-group vitamins, vitamin E, and minerals zinc, potassium, magnesium, copper and selenium. They are also a rich source of phytochemicals, mainly flavonoid and resveratrol. Walnuts have the highest percentage of polyunsaturated fatty acids, omega-6 fatty acids and omega-3 fatty acids. These are health promoting fats that have been shown to help regulate blood cholesterol. In addition, walnuts contain high amounts of plant sterols and fibre which help to reduce the amount of cholesterol reabsorption from the gut. Particularly relevant to College students is the fact that they have been shown to increase serotonin levels and are thus considered mood boosters.

4. Green Tea

Cup of green tea

Green tea is very high in flavonoids which has been associated with a reduced risk of fatal coronary heart disease. It contains polyphenols, specifically catechins, which may reduce heart disease by inhibiting the oxidation of LDL cholesterol; it is also thought to reduce the risk of cancer and stroke. The reduced cancer risk is thought to be a result of the catechins potent antioxidant activity. Green tea also supports brain health and memory, likely due to a key compound in green tea called EGCG, a flavonoid. EGCG is thought to boost the immune system and prevent tumours. Therefore, it is an ideal nutrient dense drink to sip on whilst studying.

5. Chia seeds

Chia seeds

Chia seeds are very high in protein, dietary fibre, calcium, potassium, iron, vitamin C, antioxidants and importantly, they are very high in omega-3 and omega-6 fatty acids. They contain alpha-linolenic acid (ALA), an omega-3 fatty acid necessary for maintaining a healthy body that is not produced by the body. Chia seeds contain the highest amount of ALA per serving than any other food source. Studies have shown that ALA may lower the risk of cardiovascular disease and slow down the hardening of arteries. In addition, research suggests that consumption of plant derived ALA may reduce symptoms of depression.

Some More 52 of the Healthiest Superfoods You Need in Your Diet

1. Eggs - Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.

2. Tomato Sauce - It's loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.

Further Reading

Healthy eating for tertiary students

Australian Guide to Healthy Eating

Australian Food and Grocery Council: Functional Foods

Dietetics Association of Australia: Functional Foods

The Low Carbohydrate Diet: Risks, Alternatives and Monitoring intake

What is a Low Carbohydrate Diet?

Diets that replace carbohydrates with foods containing a higher percentage of fat or protein are referred to as Low-Carbohydrate Diets. An example of this is the Atkins diet. The Nutrient Reference Values adapted by the National Health and Medical Research Council recommend that carbohydrates should contribute between 45-65% of total energy for the day . Low carbohydrate diets reduce this to approximately 20% . The rationale behind the Low-Carbohydrate Diet is that once carbohydrate restriction has commenced and carbohydrate stores are exhausted, the body switches to fat metabolism to make energy. One of the products of fat metabolism is ketones, and an accumulation of ketones puts the body into a state of ketosis. This leads to a reduction in appetite and an overall effect of weight loss .

Risks of long-term low-carbohydrate dieting

Long-term carbohydrate restriction of between 20-60g/day can be detrimental to health . Risks include:

• A 12% reduction in thyroid hormones. Thyroid hormones control metabolism. A reduced metabolism results in rapid weight re-gain once carbohydrates are re-introduced .
• Mood swings associated with a decreased availability of serotonin in the brain. Serotonin is responsible for elevating mood .
• Feelings of light-headedness, and decreased concentration due to low blood sugar levels .
• Bad breath due to ketone production .
• Vitamin, mineral (e.g. calcium and iron) and fibre deficiencies. This may lead to constipation, fatigue, headaches and other health outcomes .
• A higher risk of heart disease due to a higher saturated fat intake .

Why do we need carbohydrates?

In order for the cells of the body to produce energy to sustain life, glucose is needed. The main source of glucose is carbohydrate foods (breads, cereals, rice). Fat and protein are much less efficient energy sources because they must firstly be broken down into their various components before they can enter the energy production pathway .

Carbohydrates are important for:

• Brain function. The brain requires 25% of the body’s glucose to function; therefore regular consumption of carbohydrates supports this and enables concentration to be maintained, which is important for studying .
• Fibre content. Low Glycaemic Index (GI) foods (e.g. wholemeal bread, brown rice, oats) are high in fibre and therefore prevent constipation .
• Weight stabilization. Low GI foods keep you feeling full for longer so appetite is regulated and snacking is reduced .
• Improving performance during exercise. Having a light carbohydrate-based snack before exercising (e.g. a piece of toast with jam) can improve performance because glucose is the number one fuel during exercise .

What types of carbohydrates should we eat?

There are two types of carbohydrates: simple, and complex.

Simple carbohydrates

Of the three types of simple carbohydrates, also referred to as sugars, glucose is the most important. Both natural (fruits and vegetables) and processed foods (candy, chocolate, soft drink) contain simple carbohydrates. Processed foods containing added sugars without any other nutritional benefits are referred to as ‘empty calories’. These foods may also be ‘High GI' as they provide a quick burst of energy..The Australian Dietary Guidelines recommends consuming these foods in small quantities and infrequently .

Complex carbohydrates

Complex carbohydrates come from foods including unrefined/unprocessed breads and cereals, as well as brown rice and quinoa. These foods contain long chains of glucose molecules, known as starch. They require more work by the body to digest. These foods are often 'Low GI' because they provide a more sustained release of energy, keeping you fuller for longer as well as containing essential nutrients such as fibre and B group vitamins including folate .

For more information regarding healthy carbohydrate product choices as well as information about other food groups, please visit: [https://bodybriks.com/low-carb-diet-plan/]

The CSIRO Total Wellbeing Diet (TWD)

File:Image 1.1. Sample meal plan.png

Image 1.1. Sample meal plan with moderate level of carbohydrate

The associated risks of a low carbohydrate intake can be avoided if a moderate amount of carbohydrate is consumed. The TWD has been formulated to include 115g of carbohydrate per day . This is less than the 250-300g suggested by the NRVs, but is more likely to be followed in the long term than the 20-60g recommended in low-carbohydrate diets . The TWD suggests eating Low GI carbohydrate containing foods equal to:

• 1 cup of cereal and
• 2 pieces of wholemeal bread each day.

For more information on the TWD, including ‘Free Foods’ that can be used as snack items (i.e. negligible carbohydrate content), visit:

[ https://www.csiro.au/Outcomes/Health-and-Wellbeing/Prevention/Total-Wellbeing-Diet.aspx ]

Counting carbs – How to?

The EasyDietDiary is a mobile phone application that allows you to track how much carbohydrate you are eating, and can help you stay within the limits of total carbohydrate intake for the as day specified by the TWD. There is the choice of over 45000 different foods as well as a function to create your own recipes.

For more information regarding carbohydrate tracking, please visit: [ https://easydietdiary.com/ ]

Healthy Eating for Healthy Bones

Healthy Bones

Why does it matter?

Osteoporosis Prevalence 2007-2008

• Our bones change as we age.

Bone is a living tissue and is always in a process of removing mature bone tissue and forming new bone tissue. Before maximum bone density is reached around our mid-20s to late 30s, this process is balanced in favour of bone growth and bone breakdown is much slower. This allows us to grow taller, stronger bones for support and structure throughout the lifespan. However, after we reach peak bone mass, the balance starts to shift and bone degradation begins to occur at a faster rate than bone formation. It is an inevitable part of ageing. As our bones age and change, our focus should be on maintaining the bone we have. The most important reason to maintain our bone health is to protect against bone diseases such as osteoporosis and to prevent fractures.

Risk Factors for Osteoporosis

• Gender – Oestrogen is essential for bone retention, as women go through menopause and oestrogen declines, bone loss is accelerated. Therefore, women are at greater risk of osteoporosis than men, especially once they reach 54 years (see Figure 1).
• Age – The older you are the greater your risk. Once your peak bone mass is reached, turnover increases but bone is not replaced at the same rate as it is being lost, thus leading to a decline in bone mass.
• Race – Caucasian and Asian ethnicities are more likely to develop osteoporosis.
• Genetics – Family history may indicate low bone densities being an inherited trait. Genetics may also determine someone’s bone structure and body weight. Thin, petite women are at greater risk of poor bone health as they have less to lose in the first place.
• Sedentary Lifestyle – Sedentary behaviour increases likelihood of osteoporosis as exercise stimulates bone formation, calcium retention and responds well to physical activity that puts stress on the bone such as running or dancing.
• Stressful Lifestyle - A stressful lifestyle and/or inadequate sleep can exacerbate bone loss as the body releases a stress hormone (cortisol) which promotes further bone breakdown. Not getting enough sleep is a problem when the body does not have time to relax and return cortisol levels back to normal because if they stay elevated, bone loss will increase.
• Alcohol Intake - Drinking more than the recommended servings of alcohol (see Alcohol Recommendations)

Healthy Eating for Healthy Bones

A healthy diet can be achieved when eating a variety of foods from the five food groups. A varied diet as recommended in the Australian Guide to Healthy Eating, will provide the necessary foods to reduce risk of osteoporosis.

For more information on healthy eating and how to maintain a balanced diet visit Eat for Health

Bone Healthy Nutrients

Many nutrients contribute to build healthy, strong bones. These nutrients include calcium, vitamin D, phosphorous, magnesium, vitamin A, fluoride, vitamin K and protein. However, more of one vitamin does not substitute for less of another.

Calcium

Calcium is probably the most well known mineral required for healthy bones as it is a major mineral that makes up our bone tissue. Once calcium is absorbed into the bloodstream it is carried into the bone cells and deposits calcium as necessary.

Food Sources

• Milk
• Cheese
• Yoghurt
• Fish with edible bones, remember to eat the bones
• Almonds
• Dark leafy greens such as spinach or kale

Vitamin D

Vitamin D directs the mineralisation of bones. Basically, it tells calcium what to do and where to go in the body. Without enough vitamin D, it is not possible to absorb enough calcium, regardless of the amount consumed. Adequate sun exposure can ensure adequate vitamin D levels which is necessary for calcium absorption. As we age, our skin’s ability to convert sunlight to vitamin D reduces so it is necessary to get more sunlight. Whilst our main source of Vitamin D is gained from sunlight absorbed through the skin, there are small amounts in some foods.

Food Sources

• Fortified foods such as dairy products, juices and cereals
• Egg yolks
• Oily fish such as salmon, herring and sardines

Phosphorous

Phosphorous is a major mineral deposited in the bone structure to develop the bone's density and overall strength.

Food Sources

• Fish
• Dairy Products (milk, yoghurt and cheese)
• Beef
• Chicken
• Eggs

Magnesium

Magnesium is another mineral that is deposited in the bone mineralisation process.

Food Sources

• Nuts - cashews, almonds and walnuts
• Seeds - pumpkin seeds, sunflower seeds and chia seeds
• Wholegrains - quinoa, bran cereal, wholemeal bread and brown rice
• Legumes - chickpeas
• Dark Chocolate/Cocoa

Vitamin A

Vitamin A assists in making bone proteins that contribute to bone mineralisation.

Food Sources of Vitamin A

• Liver
• Eggs
• Dairy Foods - Milk (fortified), butter, cream and cheese

Food Sources of Beta Carotene

• Orange fruits and vegetables - carrots, sweet potato, pumpkin, capsicum, tomato, mango, pawpaw, peaches and oranges.
• Green vegetables - spinach, broccoli, peas and green beans.

Fluoride

Fluoride plays a role in hardening the bone to stabilise it and maintain its strength and integrity.

Food Sources

• Fluoridated water
• Tea
• Seafood

Vitamin K

Vitamin K assists in making bone proteins that contribute to bone mineralisation.

Food Sources

• Dark leafy greens - kale, seaweed, Swiss chard, spinach and lettuce.
• Cruciferous vegetables - broccoli, cauliflower and cabbage.

Protein

Protein is a valuable nutrient for maintaining muscle mass and helping repair joints after injury. Muscle tissue helps to support the skeleton, maintain stability/balance and prevent falls.

Food Sources

• Animal foods - beef, pork, chicken, turkey, fish, eggs, yoghurt and milk.
• Tofu
• Legumes - chickpeas, lentils, red kidney beans, soy beans and baked beans.
• Nuts and seeds - almonds, cashews, walnuts, linseeds, pumpkin seeds and sunflower seeds.

Osteoporosis Australia

For more information about bone health, head to Osteoporosis Australia

References

Kouris, A. (2011). Food sources of nutrients: A ready reckoner of macronutrients, micronutrients and phytonutrients.

Osteoporosis Australia. (2013). Risk factors for osteoporosis. Retrieved from https://www.osteoporosis.org.au/about/about-osteoporosis/risk-factors/

Calcium and Bone Health for Women

The dangers of bones becoming weak. LEFT: Healthy bones. RIGHT: Osteoporosis: bones have become porous and weak due to loss of calcium.

It is essential that we take good care of our bones.

Our bones are important for carrying our weight, holding our body upright, storing essential minerals and producing blood cells. Without paying special attention to our bone health, our bones can become very weak which can lead to dangerous health problems such as osteoporosis (a condition where bones become porous and weak due to loss of essential minerals such as calcium) . We are also more likely to fall if our bones become weak.

Females in particular need pay special attention to their bone health because bones weaken more in females than males. To make matters worse for females, bones weaken even more during and after menopause.

What is Calcium?

A glass of milk. A fantastic source of the mineral calcium.

Calcium is a mineral nutrient needed for strong bones and teeth, muscle functioning and preventing osteoporosis. There is more calcium than any other mineral in the body.

Calcium is mainly found in dairy foods such as milk, cheese, yoghurt. Calcium is also found in some vegetables (such as broccoli and spinach), fruits (such as dried figs and oranges) and some wholegrain breads and cereals.

Calcium has many important roles in the body, however is most important for bone health.

Why is Calcium Important for Bones?

Calcium plays an essential role in bone structure and maintenance, which is incredibly important as our bones provide the framework for our bodies. Around 99 per cent of the body’s calcium is stored in bones and teeth, and the remaining 1 per cent can be found circulating in the blood or in cells.

Our bones provide quick access to calcium when the body is in need. If calcium levels in the blood drop, the blood will borrow calcium from the bones to restore it to a healthy level. If calcium levels in the blood rise, the blood will return any extra calcium back to the bones.

Calcium bone stores can become depleted if calcium intake in the diet is poor. This can result in weaker bones which are susceptible to osteoporosis.

For this reason, it is extremely important to consume adequate amounts of calcium-containing foods to ensure strong and healthy bones.

What are Good Dietary Sources of Calcium?

Dairy foods such as milk, cheese and yoghurt are excellent sources of calcium. Dairy is an easy way to get your daily calcium needs. Additionally, dairy not only provides calcium, however also provides vitamin D, phosphorus and protein, all of which are important for building strong bones, teeth and muscles.

There are also many non-dairy sources of calcium, some of which include tofu, green leafy vegetables and canned salmon with the bones.

To assist the population with meeting its recommended daily calcium intake, the National Health and Medical Research Council (2006) have developed specific dietary guidelines for the consumption of milk, cheese yoghurt and alternatives. These guidelines explain what a serve is, and how many serves are recommended each day in order for Australians to maintain healthy bones (see Australian Dietary Guidelines outlined below.

What Constitutes a Serve of Milk, Yoghurt, Cheese or Alternative?

Dairy Food. Dairy food is an easy way to get your daily calcium needs.

Dairy sources and non-dairy milks

According to the Australian Dietary Guidelines 2013 a serve of milk, cheese, yoghurt or alternative is equal to:

• 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
• ½ cup (120ml) evaporated milk
• 2 slices (40g) hard cheese e.g. cheddar
• ½ cup (120g) ricotta cheese
• ¾ cup (200g) yoghurt
• 1 cup (250ml) soy, rice or other cereal drink containing at least 100mg added calcium per serve.

It is important to note that consuming low-fat dairy products are recommended when possible. The calcium content does not vary between full-fat and low-fat products, it is only the fat content that varies.

Canned Sardines. 60g of canned sardines contain around the same amount of calcium as the dairy sources.

Non-dairy sources

The following foods contain around the same amount of calcium as the above sources:

• 100g almonds (with skin on)
• 60g sardines, canned in water
• ½ cup (100g) canned pink salmon with bones
• 100g firm tofu (check label as calcium content may vary).

It is important to note that most of the calcium in canned pink salmon and sardines comes from the bones. Therefore the bones should be eaten. They can be mashed into the salmon or sardines to make them more palatable.

How Many Serves of Dairy or Alternatives Should I Be Having Each Day?

Women

Age	Number of Serves Per Day
19 - 50 Years	2 ½
51+ Years	4

Adapted from the Australian Dietary Guidelines (2013)

Post-menopausal Women

Calcium absorption decreases with age, as well as before and after menopause. Furthermore, more calcium is excreted in the urine after menopause, which means more calcium is lost from the body. For this reason, it is extremely important that post-menopausal women increase their daily calcium intake to compensate for these losses.

Green Leafy Vegetables and Calcium Fortified Products

Broccoli. A vegetable source of calcium.

Green leafy vegetables

Green leafy vegetables provide a good source of calcium, although they are not as calcium-rich as dairy products or canned fish with bones. Nonetheless, they are still an extremely important component of the diet, and can be easily included into dishes or eaten on their own. Some of these include:

• Bok choy
• Broccoli
• Kale
• Parsley
• Watercress.

Calcium fortified products

Calcium fortified products are another excellent source of calcium which can easily be included into the diet. Such products include fortified fruit and vegetable juices and fortified cereals and breads. These can generally be purchased from the supermarket.

Tips For Increasing Calcium Intake

• Try adding an extra serve of milk, yoghurt or cheese each day
• Homemade fruit smoothies are a great way to increase intake
• Include cheese in sandwiches
• Add yoghurt to soups or salads
• Add yoghurt to cereal
• Add milk or milk powder to soups or casseroles
• Enjoy a glass of warm milk before bed
• Include a variety of green leafy vegetables such as broccoli, kale or bok choy
• Add shaved/ grated parmesan or mozzarella cheese to pasta
• Choose calcium fortified products such as fortified tofu, milk, cereals or juices.

Other Factors To Consider

A Glass of Wine. Excessive amounts of alcohol can increase the amount of calcium that is lost from the body. Wine should therefore not be consumed in excessive amounts.

It is possible to protect bones with lifestyle. This involves spending some time in the sun and being physically active wherever possible.

Sun exposure

Spending some time in the sun is important for our skins to make vitamin D. To increase vitamin D absorption, aim for 10-15 minutes of sunlight everyday (if possible).

Vitamin D

Vitamin D helps calcium get absorbed. Since many Australian women are Vitamin D deficient, taking a Vitamin D supplement may be necessary. It is recommended that a GP or dietitian is first seen prior to commencing supplementation.

Foods that increase calcium excretion

Excessive amounts of caffeine, alcohol, soft drink and salt increase calcium excretion, which means that more calcium than normal is lost from the body through urine. Caffeine, alcohol, soft drink and salt should not be consumed in excessive amounts.

Physical activity

Regular physical activity will help. Weight-bearing exercise, walking, jogging, playing tennis, yoga, gardening and vacumming are examples of activities that can be important for bone health.

Additional Resources

• Australian Dietary Guidelines 2013
• Australian Guide to Healthy Eating
• Osteoporosis Australia

Hospitality Workers Nutritional Education

Background

Hospitality is as defined the generous reception and entertainment of strangers, visitors and guests (Collins English Dictionary, 2013). Examples of people in hospitality are those who work in a cafe, restaurant, motel, hotel or bed and breakfast. Hospitality workers can vary in trade. Job examples of hospitality workers are receptionists, waiters, cooks, chefs, barristers, bar staff, motel cleaners, managers and more. The majority of hospitality workers are aged 15-34 years old (Timo & Davidson, 2005). For 35.1% of hospitality workers, the highest level of education attained is secondary school (Timo & Davidson, 2005). This nutritional education is aimed at hospitality workers aged 20-35 years, in a variety of trades, for all educational levels.

Food Recommendations

The amount of serves a day for every food group depends on age, physical activity levels, weight, height and gender.

Recommended Daily Serves

For Adults aged 20-35 (note this is a minimum)

Food Group	Male	Female	Comment
Vegetables	6	5	A serve of Vegetables is a cup of salad, a baked potato or half a cup of cooked vegetables
Fruit	2	2	A serve of fruit is one medium fruit, such as an apple or a small banana or two small fruits such as kiwi fruit
Grains/Cereals	6	6	A grain/cereal can be bread, rice and pasta. A serve is a slice of bread, half a cup of oats or half a cup of cooked pasta
Meat/vegetarian alternative	3	2.5	A serve of meat is 65grams of red meat, 85grams of poultry or 175grams of tofu.
Dairy	2.5	2.5	A serve of dairy is a cup of milk, 2 slices of cheese or 200grams of yoghurt

Australian Guide to Healthy Eating's Guidelines

Everyone, including hospitality workers, should follow the Australian Guide to Healthy Eating (AGHE) because it promotes health and wellbeing for all Australians (NHMRC, 2013). It is the basis for health and nutrition. The AGHE have the 5 following guidelines:

• Guideline 1: To achieve and maintain a healthy weight, to be physically active, and choose nutritious food and drinks to meet your energy needs
• Guideline 2: To enjoy a wide variety of nutritious foods from all 5 food groups everyday. Enjoy eating plenty of vegetables, fruit, wholegrain, lean meats and dairy (see above for recommended amounts of each). Also drink plenty of water.
• Guideline 3: Limit foods that contain added salt and sugars. Limit alcohol and saturated fats
• Guideline 4: Encourage breast feeding
• Guideline 5: Prepare food and store it safely. (NHMRC, 2013)
• See this website for more information [23]

Ways to Increase Fruit and Vegetables consumption

Many may be worried they do not consume enough fruit and vegetables to meet the recommendations. Here are some easy tips to increase your fruit and vegetable intake that can be incorporated in the busy work schedule of hospitality workers:

• Add berries or banana to breakfast cereal
• Cut up carrots, capsicum, cucumber, celery or other vegetables and pack it as a snack
• Add salad to sandwiches
• Ask for salad instead of fries when eating at work or when out for lunch
• Grate vegetables such as carrot, zucchini or celery into sauces, such as marinara
• Dip some fruit into your favourite yoghurt
• Buy fruit smoothies instead of milkshakes

Quick and Easy Snacks

We all live busy lives, but hospitality workers may have a different roster compared to 9-5 office workers. Sometimes people on shift work need something quick to eat. Snacks are part of an everyday, healthy diet. They help bridge nutritional gaps and increase feelings of satiety and sustained energy release to keep up with busy schedules. Quick snacks don't have to be unhealthy. Here are some ideas on quick, easy and nutritious snacks.

• Dip and vegetables
• Wholegrain crackers and low fat cheese
• Low fat yoghurt
• Low fat muffins, such as bran. Home made is best
• Air popped popcorn
• Fruit. Can be fresh, canned or dried
• Nuts and seeds. Note only in small portions.
• Low fat smoothies, with yoghurt and fresh fruit

References

Hospitality. (n.d.). Collins English Dictionary - Complete & Unabridged 10th Edition. Retrieved: https://www.collinsdictionary.com/dictionary/english/hospitality?showCookiePolicy=true

National Health and Medical Research Council. (2013). Australian Dietary Guidelines 1-5. Retrieved from: https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5

National Health and Medical Research Council. (2013.) Australian Dietary Guidelines. Retrieved from: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

Timo, N., & Davidson, M. (2005). A survey of employee relations practices and demographics of MNC chain and domestic luxury hotels in Australia. Employee Relations, 27(2), 175-192

Post Menopause: Staying Healthy Through Good Nutrition

Post Menopause and Nutrition

Menopause

Menopause refers to the permanent end to a women’s menstrual cycle. A women is considered to reach menopause when she has not experienced a period for 12 months, at 12 months and 1 day, she is then considered to be post-menopausal. The time leading up to menopause is referred to as peri-menopause and this is when women experience most of the typical symptoms of menopause. The symptoms of menopause are caused by a gradual decline in the hormone oestrogen.

How Does Menopause Effect a Women’s Health?

The health consequences of menopause are mostly due to the loss of oestrogen, hormonal imbalances and changes in body composition. These changes lead to alterations in energy levels, memory, bone health, hormones, urinary and heart health. As a result, post menopausal women are at an increased risk of a number of diseases/conditions. Osteoporosis, cardiovascular disease and being overweight are of particular concern for women at this stage of their life.

Why is Nutrition Important?

Some risk factors for diseases and conditions cannot be reduced, for example a family history of disease cannot be changed. However a healthy diet along with physical activity is the easiest and most effective way to reduce some risk factors that can have a significant impact on health, including high blood pressure, overweight, obesity and high waist circumference, high blood glucose levels and poor bone density. Healthy eating and exercise have been shown to significantly improve how women feel and aids them in achieving overall good health.

What Does a Healthy Diet Look Like

Photograph of components of a healthy diet

All Australians, including those in post menopause, are encouraged to follow the Australian Guide to Healthy Eating which can be found at https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating. The Australian Dietary Guidelines provide the most up to date evidence based advice around the types and amounts of foods that should be eaten for optimal health and wellbeing. Within these guidelines are gender and age based dietary recommendations based on the 5 food groups:

• Vegetables and legumes/beans
• Fruit
• Grain (cereal) foods
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
• Milk, yoghurt cheese and/or alternatives

For women:

	Recommended Serves Per Day for Women
	19-50 yrs.	51-70 yrs.	>70 yrs.
Vegetables & Legumes	5	5	5
Fruit	2	2	2
Grain (cereal foods)	6	4	3
Meat, fish & alternatives	2.5	2	2
Dairy & alternatives	2.5	4	4

Adapted from the NHMRC's Australian Guide to Healthy Eating (2013)

NOTE: Once a women moves into the years of menopause (~50 years +), there is a decrease in the number of recommended serves of grain foods and meat and alternatives and an increase in the recommended serves of dairy and alternatives.

Nutrition and Bone Health

Photograph of calcium souces

After menopause, women experience greater bone loss due to reduced oestrogen levels and there is a decrease in their bodies ability to absorb calcium. This puts post-menopausal women at greater risk of osteoporosis. As a result of this, calcium requirement increases from 1000mg to 1300mg and the recommended number of serves per day of dairy and alternatives increases from 2.5 to 4. This recommendation is poorly met by Australian women, 90% of women over 50 do not meet the recommendation for calcium and the average intake is less than 1 serve of dairy per day.

Sources of calcium to meet the requirement:

• Reduced fat dairy (milk, yoghurt, cheese)
• Fortified soy products (eg: milk, tofu)
• Fish with edible bones (eg: sardines, salmon)
• Fortified cereals
• Leafy greens
• Almonds

Nutrition and Heart Health

Cardiovascular disease (CVD) is the number one cause of death in not only post menopausal women but in Australia nationally. In 2011, 31% of all deaths in Australia were attributed to cardiovascular diseases. Oestrogen plays an important role in keeping arteries healthy. The drop in oestrogen during menopause therefore decreases this protection. In addition, as we age LDL cholesterol and triglycerides naturally increase (LDL cholesterol and triglycerides increase CVD risk). As a result of these changes, post menopausal women are at an increased risk of cardiovascular disease and heart health is particularly important.

Tips to improve your heart health through nutrition

• Make plant based foods the main part of each meal (vegetables, fruit, legumes, cereals, wholegrain bread, pasta and rice) - these foods contain soluble fiber which has been shown to lower cholesterol
• Limit salt in processed foods and in cooking and at the table
• Eat foods containing unsaturated fats (reduce LDL cholesterol) and reduce intake of foods containing saturated fat (increase LDL cholesterol)

Unsaturated fat sources: Oily fish (e.g. salmon, sardines, mackerel), plant based oils (e.g. olive oil), avocado, nuts and seeds.

Saturated fat sources: Red meat (untrimmed or highly marbled), full fat dairy, baked/fried products (e.g. cakes, pastries & other snack foods), butter.

Nutrition and Weight Maintenance

Naturally as we age we gradually lose muscle mass, this means we require less energy to fuel our bodies . So for a women moving through menopause her energy requirement is decreasing, but it is common for women to be unaware of this and continue on eating as normal, or possibly in excess, therefore gaining weight. In general, women post menopause tend to gain weight around the abdomen, more so than their thighs or hips. This is of particular concern in regards to increasing risk for diseases such as cardiovascular disease and diabetes.

Tips for weight maintenance

• Follow the Australian Guide to Healthy Eating
• Choose wholegrain/high fibre varieties of cereals and breads to increase feelings of fullness
• Opt for low fat dairy products
• Control portion sizes
• Limit alcohol intake
• Grill, steam, poach, stir fry, bake and roast over frying in oil or butter

A Printable Pocket Nutrition Guide For Post Menopausal Women

For More Information

• General menopause and nutrition https://www.managingmenopause.org.au/
• The Australian Guide to Healthy Eating https://www.eatforhealth.gov.au
• Heart health https://www.heartfoundation.org.au
• Bone health https://www.healthybonesaustralia.org.au

Getting to know your labels

Figure 1: NIP panel example with a brief description of where to find the servings per package, serving size, per serving and per 100g

How to interpret a food label: Key things to look out for in healthy adult eating

By Deevya Gupta

Nutrition information panels (NIP) are found on most foods with the exception of some fresh foods, herbs, spices and foods in small packets.

What do parts of the NIP mean? (See Figure 1 for a detailed explanation)

• Servings per package
• Serving size
• Per serving (nutrient)
• Per 100g (nutrient)

Note: Serving sizes are determined by the manufacturer and unless you eat these serving sizes then may be of little help.

Figure 2: RDI %, an example of the label seen in front of many food products to indicate what percentage a serving makes up of the daily recommended intake (8700kJ intake average)

% Recommended Daily Intake (RDI) panel

Most foods now come with the RDI panel (shown in Figure 2) at the front of the packaging to show approximately how much a serve of the product with contribute towards the % RDI for certain nutrients. These values are based on an average adult intake of 8700kJ. Your needs may be more or less than this.

An approximate energy intake value can be calculated at: https://www.tiptop.com.au/healthnutrition/healthy-eating/kj-intake-calculator.

Nutrients

There are five main nutrients to look out for when shopping for foods:

• Energy (Kilojoules kJ)
• Fats (total, saturated and trans)
• Sodium (salt)
• Carbohydrates (sugars)
• Fibre

Energy

Energy needs vary from person to person, try and stick to two snacks a day. The average intake on food packaging is rounded to 8700kJ.

Fat

(Baker IDI, 2011)

Aim for foods with <10g/100g total fat and less than 2g/100g saturated fat. Trans fats should be as close to zero as possible. There may be some exceptions to total fat for example: milk, yoghurt, cottage/ricotta cheese, other cheeses, margarine and nuts and oils. Choose a food product that has the least amount of total, trans and saturated fat. Low fat products contain less than 3g/100g fat in the food.

Figure 3: Heart foundation approval tick

Figure 4: Low GI certified symbol

Figure 5: Vegan friendly symbol

Carbohydrates (Sugars)

(Baker IDI, 2011)

Aim for <15g/100g of sugar in your selected food product. Exceptions may be products such as foods containing dried fruit which have naturally occurring sugar.

Sodium (salt)

Aim for low sodium foods <120mg/100g (Heart Foundation 2013). Exceptions may be products such as stock which may have up to 400mg/100g. For foods that already have a high amount of sodium, avoid adding any extra salt (Baker IDI, 2011).

Fibre:

Aim for 7.5g/100g or more (Baker IDI, 2011). Adults should aim for a total of 25-30g of fibre per day (Heart Foundation, 2013). Exceptions may be foods that do not contain fibre such as dairy foods.

Note: Ingredients used to make up fat, sugar or sodium may be listed as different names on the label.

Nutrition claims

Take note of any nutrition claims made on packaging and make sure they are supported. Ensure that you look at the overall picture and do not get drawn in by one claim (e.g. lollies that are 99% fat free, does not mean it is good for you!)

Symbols on packaging

Depending on your specific dietary requirements, you may like to be on the lookout for certain symbols (shown in photos beside) on packaging such as:

• Heart Foundation tick (Figure 3)

• Low GI-Certified (Figure 4)

• Vegan/vegetarian friendly (Figure 5)

• Other components of foods (Figure 6) e.g. Lactose-free, Gluten-free

Food allergies

These are clearly listed on the packaging in bold.

Additional useful resources:

* Printable NIP wallet card

https://www.foodauthority.nsw.gov.au/_Documents/consumer_pdf/NIP_wallet_card.pdf

* More information on label reading

https://www.healthyfoodguide.com.au/resources/label-reading-guide

https://www.bakeridi.edu.au/Assets/Files/Label%20Reading%202011%20PDF.pdf

* Calculate your approximate energy needs

https://www.tiptop.com.au/healthnutrition/healthy-eating/kj-intake-calculator

* Find your nearest Accredited Practising Dietitian for specific dietary advice

https://daa.asn.au/for-the-public/find-an-apd/

References used:

Baker IDI Heart and Diabetes Institute (2011). Label Reading. Retrieved 1st September 2013,

   from https://www.bakeridi.edu.au/Assets/Files/Label%20Reading%202011%20PDF.pdf

Heart Foundation (2013). Food Labels. Retrieved 1st September 2013,

   from https://www.heartfoundation.org.au/healthy-eating/food-labels/Pages/default.aspx

How can I eat well on a student budget?

Grocery bag of healthy foods

Healthy eating doesn't need to be confusing!

With so many different messages out there, it can be confusing to understand what we should be eating. The Australian dietary guidelines and the Australian guide to healthy eating are developed from the latest scientific evidence and they are a basis for what an everyday diet should look like.

Defining healthy eating

Eating healthy simply means choosing the food and nutrients that give you the best overall health status possible. Your diet should be one that maintains physical health through preventing any nutrient deficiencies or excesses. Both of which can lead to illness or chronic diseases. You can achieve this by modelling your daily diet on the AGHE and getting the required number of serves from each of the five food groups that is specific for your size and activity levels [24].

What should I eat?

Evidence suggests Australians need to eat more:

VEGETABLES and LEGUMES/BEANS

Include a variety of coloured vegetables such as cauliflower, broccoli, capsicum, carrot, spinach, eggplant and pumpkin.The more types of coloured veggies on your plate the more nutrients you will receive, such as fiber and various vitamins and minerals.Legumes and beans include foods such as lentils, baked beans, chickpeas, kidney beans. Guidelines recommend 6 serves for men and 5 serves for women aged 19-50 years.Most of our energy needs should come from this food group and the grains group (see below). Try to fill half of your plate with these foods.

FRUIT

Fresh fruit such as apples, bananas, apricots, oranges, various berries, canned fruit and dried fruit can be great options. Fruit juice should be consumed only occasionally and in small amounts. AGHE guidelines recommend 2 serves for both males and females 19-50 years.

GRAINS

This group includes various carbohydrates such as breads, rice, pasta, noodles, oats and muesli. Eat mostly whole and high fiber grains. Current recommendations for both males and females are 6 serves daily. Most of our energy should come from this group and the vegetable/legumes group (see above). Try to fill a quarter of your plate with grain foods.

MEATS & POULTRY

Choose more lean meats such as beef, lamb or kangaroo. Chicken and turkey are great poultry options and fish is an excellent source of protein and healthy fats for heart health. Nuts, legumes and beans are also part of this group. Foods in this group are good sources of iron, zinc and protein. Three serves per day are recommended for males aged 19-50 years, and 2.5 serves for females. Try to fill a quarter of your plate with these foods.

DAIRY

It is important to include low fat dairy options such as milk,yoghurt, cheese or soy or rice alternatives. Both men and women, 19-50 years are recommended to consume 2.5 serves daily.

What shouldn't I eat?

The guidelines don't recommend any thing you shouldn't eat, the important message is moderation. Be aware of what you eat and how often.

Evidence suggests Australians need to eat less:

Starchy vegetables, high and medium fat dairy products, red meat for men, refined cereals/grains such as white bread and foods from the discretionary foods group' such as soft drinks, pies, pizza, chips and alcoholic drinks. These discretionary foods or sometimes foods have lots of extra energy in the form of sugars and fats but have little or no nutrients.

Some unhealthy foods

Try to choose foods mostly from the food groups outlined above and moderate choices from the 'sometimes foods'. Depending on your size and activity levels there is an allowance of 0-2.5 serves from this group.

Can eating healthy really be cost effective?

Quick price check!

1 serve potatoes (150g)	1 serve B/F cereals (40g)	1 serve poultry (65-100g)
Raw potatoes $0.25	Rolled oats $0.10	Frozen whole chicken $0.35
Frozen chips $0.50	Cornflakes $0.25	Raw whole chicken $0.50
Crips/chips $3.00	Breakfast bars $0.95	Pre made chicken kebabs $1.80

For more information on the real cost of healthy foods, check out this link: [25].

Eight great shopping tips

Shopping tips

1. Only buy what you need.
2. Plan weekly meals and snacks.
3. Don't shop on a empty stomach
4. Spend most of your money on the 5 core food groups.
5. Check online and catalogues for specials.
6. When buying extra foods choose one item for example ice cream or chocolate. Have it in small amounts and savour for long as possible.
7. Stock up on basics: Includes frozen and canned veggies, fruit, fish, dried legumes (lentils, chickpeas, baked beans and 4 bean mix), long life milk, dry pasta, noodles, rice and other grains.
8. Buy things you can freeze such as wholegrain breads and lean cuts of meats and fish.

Getting the most nutritious foods from your budget

Buy fresh fruits and vegetables in season

Apples (autumn, winter) Banana, cauliflower, broccoli (all year). For more information, go to this handy link [26]

Go to fresh food & local markets

Kingsbury/ La Trobe University market every Sunday. Bundoora park farmers market 1st Saturday of each month. Preston markets. For more information head to: [27]

Bulk up your meat dishes with... canned legumes, extra vegetables & different whole-grains like quinoa, polenta and couscous.

Make your own desserts based on low fat milk, yoghurt or fruits- Make sure to limit added sugars.

Drink more water- this is great because it is free! Cut back on soft drinks, cordials and extra added sugars fruit juice and swap to this. Add a slice of lemon or orange for added flavour!

References

1. Australian guide to healthy eating. (2013). Retrieved from https://www.eatforhealth.gov.au/

2. Healthy eating tips. (2013). Retrieved from https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_eating_for_children_and_adults

3. Melbourne and Victoria seasonal food guide.(2010). Retrieved from https://seasonalfoodguide.com/melbourne-victoria-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability-australia.html

4. Victoria farmers market association. (2011). Retrieved from https://www.vicfarmersmarkets.org.au/

Quick and healthy breakfast options

Wholemeal pancakes

Why is breakfast important?

Delicious smoothie!

Breakfast is the first meal eaten for the day, generally before midday. It is vital to consume breakfast, due to its broad benefits such as
⋅Boosting metabolism
⋅Kick starting your energy levels
⋅Preventing obesity
⋅Aiding mental performance, such as learning
⋅Curing hunger, thereby reducing caloric intake later in the day
⋅Reducing fatigue, and
⋅Decreasing unhealthy food choices throughout the day

It has also been recognised that those who skip breakfast may lack fibre and have vitamin deficiencies such as vitamin B12, folate, iron and calcium.

Food groups

For a quick and healthy breakfast, it is encouraged to include, but not limited to 3 food groups; Dairy, Fruits and Grains. This may help to prevent vitamin and mineral deficiencies. Although, if the Australian Guidelines of Healthy Eating's recommendations for food groups servings are not met throughout the day, then deficiencies are likely.

Grain (cereal) foods

Grains are vital for a good source of carbohydrates, protein, dietary fibre and a handful of vitamins and minerals!
Grain (cereal) foods, include wholegrain cereals like wholemeal breads, wholegrain/high fibre breakfast cereals, oats, wholegrain rice and pasta.
Refined grains have been milled, a process that removes the bran and germ of the grain. It removes the dietary fiber, iron and many B vitamins, although it improves their shelf life . Some examples are white bread, white flour, white pasta and white rice.

Vegetables and legumes/beans

Vegetables are essential for keeping your heart healthy and preventing cardiovascular disease. Due to the copious amount of vitamins and minerals in this food group, regular consumption of vegetables, legumes and/or beans can protect against certain cancers and keep your body strong to fight off any diseases. This food group includes, broccoli, bok choy, snow peas, spinach, chick peas, tofu, carrots and sweet potato just to name a few!

Fruits

The increasing evidence between eating whole fruit and the reducing the risk of cancer is expanding daily! Which can only mean one thing, FRUIT IS GREAT FOR YOU! Most fruits are low in kilojoules but jam-packed with vitamins and minerals! Some fruits include apple, bananas, berries, mangoes, pears and oranges.

Dairy

Dairy foods are where we get the bulk of our calcium intake. Calcium is detrimental in making bones and our teeth strong, and it also helps with nerve transmission. Not only does this food group provide calcium, it also provides protein, iodine, vitamin A, vitamin D, vitamin B12 and zinc! Dairy foods include milk, cheese and yoghurt. Make sure you choose a low-fat option to keep your saturated fat levels down!

Meat

This groups is a high protein group! It can include fish, eggs, tofu, nuts and seeds and legume/beans. This groups provides great sources of iron, essential fatty acids and micronutrients needed for normal bodily functions.

Examples of a quick and healthy breakfast

Here comes the fun part!
Quick and healthy breakfasts are not hard to come by! Everyone probably thinks that they don't have time! NO! You're wrong, you just need to know how to efficiently USE that time!!
Below are a few examples, which can be altered to your own preference!

porridge with low fat milk and berries

avocado on toast

Fruit salad with greek yoghurt

Weetbix with chia seed

Wholegrain toast with cottage cheese and avocado

Fruit salad with greek yoghurt
Freshly cut up fruit with a dollop of greek yoghurt. Chia seeds can be added for an extra antioxidant hit! And, seriously, how long will it take to cut up a few fruits! Mind you this breakfast option is so fresh and delicious you'll be cutting up more and more!


Weetbix with chia seed
You know that wholegrain cereal group I mentioned? Here's a perfect example of wholegrain cereal (the good kind), you can get multi grain weet-bix that taste absolutely delicious with some low fat milk, honey and some chia seeds! Other wholegrain cereals include, multigrain flakes, oatbrits, all bran etc...

Wholegrain toast with cottage cheese and avocado
Are you getting sick of toast with mediocre topping like butter and vegemite? Change to some different! Like cottage cheese and avocado, this option is healthy, keeps you fuller for longer AND has healthy fats you need to keep you focused throughout the day! Other toppings may include smashed avocado and a squeeze of lemon, cottage cheese and salmon, banana and milo, the options are limitless!


Banana smoothie with weetbix
This scrumptious treat is one of the most versatile breakfast recipes you can come across. Simply add a fruit, low fat milk, greek yoghurt, honey (to sweeten things up) and a whole grain (weet bix or oats, anything you fancy)! Frozen fruit work just as well in this simple breakfast treat!


Wholemeal pancakes with flavoured greek yoghurt and fruit
'Yummm!' do I hear you say?, that's absolutely correct, this quick and easy recipe will take close to 5 mins to prepare, another 5 to eat! But well worth it! Add whatever garnish you wish, such as honey, or berries, or bananas, completely to your discretion!


Yoghurt and muesli
This beauty is great for on the run! Pack 2 separate containers, one with muesli (however much you like) and the other with some high protein, low sugar yoghurt! When ready to eat mix the two in one container and voila. Fruits, such as berries can be added. Low fat milk maybe added to your yoghurt if you don't enjoy a dry muesli, and if you're not a huge fan of dairy, freshly squeezed orange juice works a treat with muesli!


FOR MORE IMAGES AND IDEAS VISIT MY INSTAGRAM PAGE 'QUICKNHEALTHYBREAKFAST'

Menopause: The Importance of Calcium

Leora Sifris

Every woman will at some point in her life reach menopause, the cessation of the menstrual cycle. During menopause there is a gradual decline in the hormone oestrogen, which results in changes in body composition. It is particularly important to maintain your bone health as your body begins to change. During menopause, what you eat influences how your body manages the changes experienced during and post menopause. It is therefore important to understand role good nutrition plays during this stage of the lifespan, in particular the role of calcium in maintaining strong bones and teeth.

Milk – The most common source of calcium in Australia

What is calcium and why is it so important?

Calcium is a mineral found in many foods, in particular dairy products. Almost all of the calcium we consume is stored in our bones and teeth. Calcium plays many important roles in the body. Calcium is needed by the body to strengthen bones and teeth. It is also important in regulating muscle function, regulating heart function and helps nerves to carry messages between the brain and other parts of the body.

Who needs calcium?

Calcium is not only important for growing children, but also essential for teenagers and especially older females.

_{Menopausal women}

As we age, calcium absorption decreases and our bones begin to lose calcium. Women in particular lose more calcium from their bones during the 5-10 years around menopause. Postmenopausal women have a reduced ability to absorb calcium. The hormone oestrogen is responsible for the absorption of calcium. Following menopause there is reduction in oestrogen, which results in reduced bone mineralisation – reduced calcium stored in the bones. Unfortunately, it is not possible to reverse losses of calcium. However, sufficient intake of calcium in the diet may slow the weakening of bones.

Where is calcium found?

Cheese

Green leafy vegetables

Sardines

Almonds

There are many dietary sources of calcium. The main source of calcium among Australians is dairy products. Other good sources of calcium include:

• Green leafy vegetables
• Nuts and seeds
• Fish
• Calcium fortified foods

Food sources of calcium

Dairy sources

• Milk and milk products
• Yoghut
• Cheese
• Ice cream
• Custard

Green leafy vegetables

• Broccoli
• Spinach
• Bok choy
• Kale
• Cabbage

Canned Fish

• Salmon
• Sardines

Nuts and Seeds

• Almonds
• Brazil nuts

How much calcium do I need?

See table below 

Females

Age (years)	Serves per day
19-50	2.5
51+	4

What is a serve of calcium?

According to the Australian Guide to Healthy Eating one serve of calcium is equivalent to:

Dairy products

• 1 cup (250ml) of milk (includes ready to drink, UHT long life, soy and rice milk)
• 3/4 cup (200g) of yoghurt
• 2 slices (40g) of hard cheese e.g. cheddar
• 1/2 cup (120g) of ricotta cheese

It is important to remember to choose low fat dairy products whenever possible. The calcium content does not change, however the fat and total energy (kilojoule/calorie) intake does. Other dairy products such as custard and ice cream are a good source of calcium, but they are higher in saturated fat and added sugar and therefore classified as 'sometimes' food choices.

Non dairy sources of calcium

Green leafy vegetables

• 2 cups of broccoli
• 6+ cups of spinach

Although spinach contains high amounts of calcium, only approximately 5% is absorbed. This does not occur with broccoli and other green leafy vegetables. Although green leafy vegetables are a good source of calcium, they are not as calcium rich as dairy products and fish with bones.

Fish

• 75-80g of salmon (canned with bones eaten)
• 45g of sardines (canned in water)

Remember to consume the bones, as this is where the calcium is stored

Nuts

• 1/2 cup (100g) of almonds

What happens if I don't have enough calcium?

If there is not enough calcium in the blood, your body will take calcium from your bones. If calcium intake is consistently inadequate, the calcium stores in the bones become depleted. This causes bones to become weak and brittle, increasing the risk of fractures and osteoporosis. Eating plenty of calcium rich foods and exercising regularly helps to delay the weakening of bones.

I have heard there are some foods that increase calcium excretion. Is this true?

Yes. Excessive amounts of alcohol, caffeine, salt, soft drinks and smoking may increase the amount of calcium lost from the body in urine.

Additional Resources

Osteoporosis Australia https://www.osteoporosis.org.au

Australian Dietary Guidelines 2013 https://www.eatforhealth.gov.au

Dairy Australia https://www.dairyaustralia.com.au/Health-and-nutrition.aspx

References

1. Better Health Channel. (2013). Calcium. Retrieved from https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Calcium

2. Brown, A. (2011). Understanding Food: Principles & Preparation (4th ed.), Belmont, CA: Wadsworth, Cengage Learning.

3. National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: National Health and Medical Research Council. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.pdf

4. National Osteoporosis Foundation. (n.d.). Food and Your Bones: More Tips For Eating For Good Bone Health. Retrieved from https://www.nof.org/foods

5. Osteoporosis Australia. (2013). Calcium. Retrieved from https://www.osteoporosis.org.au/

6. Whitney, E., Rolfes, S., Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australian and New Zealand Edition. South Melbourne: Cengage Learning.

Optimising Iron intake and Energy for Women

Low energy levels

Do you often feel tired, lethargic, or run down? Is it hard to concentrate? Are you experiencing shortness of breath? You may be suffering from iron-deficiency, a condition that affects about one in five women of reproductive age. Along with getting enough iron, to give you energy for everyday living and stay healthy, it is important to eat a healthy, well balanced diet . On this page you will find some practical and easy ways to meet your daily iron needs and increase your energy levels.

What is Iron deficiency

Iron deficiency is the state of having iron depleted stores, that is your body does not have enough iron. It is the most common and widespread nutritional disorder in the world.

Symptoms - how you feel when you have low iron in your body - includes feeling tired, feeling out of breath and not being able to concentrate.

High risk groups

Females

Female athlete

Iron deficiency is the most common nutrient deficiency in women. Women during their childbearing years need more iron than men as women lose blood each month through menstruating.

Athletes

Physically active women, especially those who engage in endurance activities such as running, or high intensity team sports such as netball, are prone to iron deficiency. High iron loses through menstruation, in combination with the high demand on the muscle protein myoglobin, can cause iron deficiency in physically active women.

Vegetarians

Getting enough iron can be a problem even for meat eater, and those who do not eat meat must pay special attention to their iron intake. The iron in plant based foods is called non-haem iron and isn't absorbed as well as haem iron, which is found in animal products. (See section 5)

The role of iron in the body

Oxygen transport

Red blood cells contain haemoglobin, which is a protein that transports oxygen in the blood to tissues all around the body, including your brain. Iron is a major component of haemoglobin. If we don’t have sufficient iron stores to make up the haemoglobin, we wont be able to enough oxygen to our tissues, and this is why we start to become fatigued.

Muscle

Myoglobin, has a very similar role to haemoglobin, however, instead of binding an transporting oxygen in the body, it is the oxygen carrying protein in our muscles. If your Iron stores are low, there is a decreased ability to bind and transport oxygen around your muscles, causing your muscles to fatigue faster, therefore you can't train as hard or be able to perform as well.

Immune system

You need appropriate levels of iron to strengthen your immune system. If you are not consuming enough iron you become more susceptible to getting sick and run down.

For a more detailed explanation on the role of iron in the body, you can look at The role of haemoglobin and myoglobin

How much Iron do I need?

Recommended Daily Intake

• Women aged 19–50 years 18 mg
• Pregnant women 27 mg
• Lactating women 9 mg

Types of Iron: Haem Vs Non Haem

Red meat

Egg

Broccoli (Green vegetables)

Haem is the iron-holding part of the haemoglobin and myoglobin proteins. Iron absorption depends on the dietary source it comes from.

Iron occurs in two forms in foods.

Haem Iron

Haem iron is only found in foods derived from the flesh of animals. This includes red meat, poultry and fish.

About 25% of haem iron is absorbed.

Top Haem food sources per 100g

Food	Iron per 100g
Oysters	28mg
Liver/ Offal	23mg
Beef/ Lamb	3.7mg
Shrimp/ Prawns	3.1mg
Tuna	1mg

Non Haem Iron

Non haem iron is found in foods that come from plants and animals. Plant based food sources that are high in iron include green leafy vegetables (spinach, kale, broccoli) iron fortified cereals, nuts, legumes and egg. Only about 17% of non haem iron is absorbed.

Top Non-Haem food sources per 100g

Food	Iron per 100g
Pumpkin seeds	10mg
Cashews	5mg
Dark chocolate	4mg
Spinach	3.5mg
Tofu	2.7mg

More food sources of Haem and Non Haem Iron

Iron rich Snack ideas

Nuts

Citrus fruits

If you are feeling tired and low in energy, try to snack on iron rich foods throughout the day to maintain your energy levels and increase your iron intake.

Here are some quick and easy snack ideas:

• Dried fruit mix (particularly apricot and raisins)
• Trail mix (mixture of nuts and seeds)
• Wholemeal crackers with liver pâté
• Hummus dip with carrots and celery

Vitamin C and Iron

There are many factors that can affect the absorption of iron. Some nutrients can aid the absorption of iron and some nutrients can actually hinder it. Vitamin C helps aid the absorption of iron.

Vitamin C food sources

Vitamin C is found in Fruits and Vegetables. Citrus fruits, and red and green vegetables contain high amounts of Vitamin C. Examples of high sources of Vitamin C include oranges, carrots, capsicum, strawberries, broccoli, kiwi fruit and brussel sprouts.

Click here for an extensive list of foods containing Vitamin C Food List

Iron-fortified cereal with berries

Ways to add Vitamin C to your meals

• Add some fruit (strawberries, oranges, peaches) to your iron-fortified cereal a breakfast;
• Add lots of green vegetables into your meat stir fry (broccoli, asparagus, capsicum, spinach, green beans);
• Try making a tuna salad with spinach leaves and cherry tomatos;
• When having a salad or sandwich try to incorporate a meat (chicken, lamb, tuna), or alternatively add a hard boiled egg or some beans or legumes and add some carrot and red or yellow capsicum.

Here are some more great ideas with Recipes

Get checked out today!

If you think you might be Iron deficient, all that is required is a blood test which you can get at your local GP.

Or for expert nutrition and dietary advice contact an Accredited Practising Dietitian (APD) in your local area by visiting ‘Find an APD’ at www.daa.asn.au or call 1800 812 942.

Hydration for Adolescent Athletes

Why it is important to stay hydrated for sport performance?

Hydration is important in sports performance. Dehydration is when the body loses an excess of body fluids. This can have many negative effects on performance. It has been shown that as little as a 2% fluid loss can negatively affect strength, endurance and stamina. It is important to develop a hydration plan (before, during and after) in order to maintain hydration and so athletes can perform better.

Signs of dehydration

Thirst

Dry mouth

Headache

Constipation

Dizziness

Muscle cramps

Impaired memory and concentration

Fatigue

The above is a list of signs of dehydration. Another indicator is dark yellow urine. If the colour of urine is dark prior to training it can greatly affect the ability to perform well.

How much water does an adolescent need?

How much water is needed per day?

Age	Males	Females
9-13	1.6L/day = 8 glasses	1.4L/day = 7 glasses
14-18	1.9L/day = 9.5 glasses	1.6Lday = 8 glasses

1 glass = 200ml

There is no one prescription when it comes to meeting fluid needs during exercise. Athletes are able to estimate their own fluid needs by weighing themselves before and after exercise. For every kilogram lost this equals 1 litre of fluid loss. This amount will vary for each individual based on body size, genetics and environment. It is important to know an athletes sweat rate as a hydration plan can be prepared. Athletes need to practice how much fluid they can tolerate during games and training, the Australian Institute of Sport suggest 200-300ml every 15-20 minutes.

Water

Water is always the best choice to maintain hydration throughout the day. Checking urine colour is a good indication as to whether an athlete needs to drink more water. Water is also inexpensive and does not contain extra energy that can cause weight gain. It is suggested to drink water if activity levels are less than 1 hour in duration.

Sports drinks

Sports drinks are also a good choice if a sporting event e.g. a basketball game is greater than 1 hour or if it is a hot humid day. Sports drinks provide water and electrolytes as well as glucose. The Australian Institute of Sport recommends that sport drinks contain 4-8% carbohydrate and 10-20 mmol/L sodium. It is important to consider that sports drinks do contain sugar so excessive amounts can increase the risk of dental caries.

Chocolate milk

Chocolate milk is a relatively new suggestion as an alternative to sports drinks. It contains water as well as glucose to help replenish muscle glycogen. It also has a similar electrolyte profile to sports drinks and also contains calcium which can be of benefit for growing adolescents. It may not be ideal to drink chocolate milk during games, however as a post game drink it can be a good alternative.

Others

Other drinks such as cordials, fruit juices and vitamin waters are not ideal drinks for hydration. This is because they usually contain more than 10% carbohydrate.

Hydration strategies for sports performance

1. Ensure that you are well hydrated BEFORE starting training/playing a game.
2. Continue to drink during training/playing a game at 200-300ml every 10-20 minutes.
3. Have a clear water bottle with 100ml markings so athletes can monitor their fluid intakes during sport.
4. Know your sweat rate.
5. Include a sports drink/chocolate milk AFTER training to replace glycogen and electrolyte losses if activity has been > 60 minutes, activity is intense or it is a hot day.

References

1. Sports Dietitians Australia [SDA], (2009). Eating and Drinking before Sport - Fact Sheet. Available at: https://www.sportsdietitians.com.au/resources/upload/Eating_Drinking_Before_Sport.pdf, Accessed: October, 2013

2. Sports Dietitians Australia [SDA]. Fluids in sport. Available at: https://www.sportsdietitians.com.au/content/2546/FluidsinSport/, Accessed: October, 2013

3. Australian Sports Commission (2009) Fluid, Who needs it? - Australian Institute of Sport. Retrieved: https://www.ausport.gov.au/ais/nutrition/factsheets/hydration/fluid_-_who_needs_it, Accessed on: October, 2013

4. Australian Sports Commission (2009) Fluid Facts for Basketball - Australian Institute of Sport. Retrieved: https://www.ausport.gov.au/ais/nutrition/factsheets/hydration/fluid_facts_for_basketball, Accessed on: October, 2013

Preparation for Game Day Eating

This advice article is designed for people wanting to achieve effective eating habits in the days leading up to a sporting competition. For simplicity this article will target amateur AFL football players in their 20s, who have just moved out of home and are interested in improving their general eating habits as well. Though this advice can be stretched to many other similar sports at a range of ages. The difference between general healthy eating and sport nutrition practices will be explained. The target population for this education material highlighted that they would like some specific tips on how to eat healthy on a budget; lentils and beans were of specific interest.

This timeline is an overview of when to begin eating preparation for game day. This is a common week for an AFL football player at a range of divisions. Ideally there would be more than one rest day before game day to allow for maximal carbohydrate stores (glycogen) entering the muscle to be used as energy.

As per the diagram to the right, this article will use the example of a team that trains Tuesday and Thursday evenings and plays in a competitive competition on Saturday afternoons.

Carbohydrate loading basics

Carbohydrate loading is the increase in consumption of carbohydrate for a limited period of time leading up to a sporting competition. It is most optimally achieved by starting 2 days before game day, setting aside meal times that are dedicated to 'carb-loading', which means eating a meal that is mostly made up of carbohydrate foods. These types of foods can include bread, rice, pasta, muesli, cereal and dry wheat biscuits.

Why carb-load?

Glycogen structure

See that big spider looking thing over to the right? That's how energy is stored in you muscles, each little dot represents a piece of glucose (a sugar used for energy) that is broken off when your body's energy stores are running low which happens during exercise. The whole structure is called glycogen, the dangly legs of the glycogen can grow longer and longer when a person is carb-loading. This can provide plentiful stores of energy and will stop you feeling tired too soon. It is the one source of energy and fuel that we can effectively manipulate, through food, to perform at our best on sporting days.

During these 'carb-loading' days, there are a few things to consider

• Usually it consists of a pasta or rice based dish with any vegetables, herbs and spices for flavour. (Tip: Keep it to a tomato or vegetable based sauce rather than a creamy carbonara type of sauce)
• Keep a good amount of time, at least 2 hours, before you start any exercise to allow for complete emptying of the stomach.
• Keeping meals during carb loads: low fat, low protein and low fibre to aid digestion and to avoid feeling full prematurely.
• Keeping Friday as a rest day, with little exercise to avoid using up the stores of muscle energy (glycogen) before the game day

Protein

Protein is important to consider for muscle maintenance in sports nutrition. Eating low amounts or poor sources of protein will not help maintain muscle and may even lead to the reduction of muscle bulk also known as 'muscle wasting'.

Remember:

• You should only increase your protein consumption to match your increased need once muscle has been gained.
• Be sure to include protein alongside carbs within 30 minutes after a game, this will help to avoid muscle wasting, when your body has no energy stores left your body might start using the protein from you muscle bulk instead!

How is general healthy eating different to game day preparation?

When preparing for game day it is recommended to choose food options that are low fat, low fibre and low protein; which you might recognise, goes against the grain of regular healthy eating advice. So of course, from Sunday through to Thursday afternoon before training these do not apply. During these days try and aim for the day’s worth of food diagram (‘Do you have room for all of this?’) which displays the minimum amounts of food required for one day.

Lentils

For those who are on a budget, lentils cross over into both vegetable and protein food groups, so there’s more bang for your buck! Examples include: chickpeas, red/green/black lentils, split peas, kidney beans and many more.

Remember:

• Lentils are very versatile and cheap, providing a source of fibre and protein.
• However they are not appropriate during a ‘carb load’ as its high fibre content can cause satiety (feeling satisfied and full from your meal).
• As a result, they can also cause uncomfortable bowel movements, if not met with adequate water consumption.

Some great resources:

• https://www.eatforhealth.gov.au/eat-health-calculators
• https://www.ausport.gov.au/ais/nutrition/factsheets/sports/australian_rules_football
• https://www.sportsdietitians.com.au/factsheets/

Healthy Eating with the Australian Guide to Healthy Eating 2013

Adapted from the Australian Guide to Healthy Eating, 2013

The Australian Dietary Guidelines Simplified

The new Australian Guide to Healthy Eating was released this year (2013) and there are five major recommendations:

• Achieve and maintain a healthy weight, be physically active, and choose nutritious foods to meet your energy needs;
• Enjoy a wide range of nutritious foods from the five food groups;
• Limit foods high in saturated fat, salt, sugar and alcohol;
• Encourage and support breastfeeding;
• Follow food safety recommendations.

This simplified tool focuses on the first two recommendations and is aimed to help you meet the new Healthy Eating Guidelines for Australian adults.

How many serves should I be having?

Vegetables 0006

Recommended Number of Serves for Australian Adults Food Group Male (19-50yo) Female (19-50yo) Vegetables 6 5 Fruit 2 2 Meat and Other Protein Sources 3 2.5 Cereals and Grains 6 6 Dairy 2.5 2.5 Information sourced from

Healthy Eating and the 5 Food Groups

Table to help adults calculate how many serves of each food groups is recommended

Healthy Eating and the 5 food groups Use the table below to fill in your recommended number of serves based on your age and gender and use the serving size references to help you with portion control. You can also use the Daily Tally column to monitor your own intake and achieve your optimum intake from the 5 food groups. Food Group What is a Serve? My recommended Number of Serves My Daily Tally of Serves Vegetables ½ cup cooked green or orange vegetables, ½ cup cooked beans lentils or peas, 1 cup of salad, ½ medium potato, 1 medium tomato. Fruit 1 medium banana, apple, orange or pear 2 small kiwis, apricots or plums, 1 cup canned fruit (no added sugar). Meat and Protein Sources 65g cooked lean meat (beef, lamb, pork, kangaroo), 80g cooked lean poultry, 100g cooked fish fillet, 2 large eggs, 1 cup cooked legumes, lentils or peas, 170g tofu. Breads and Cereals 1 slice of bread, ½ cup cooked pasta, noodles, rice or quinoa, 2/3 cup cereal (e.g. flaked cereal), ½ cup cooked porridge, ¼ cup muesli. Dairy 1 cup milk or milk substitute with 100mg calcium per 100ml, 2 slices of firm/hard cheese (e.g. Colby, Cheddar), ½ cup soft cheese (eg. ricotta), ¾ cup yoghurt. Sourced from

Where Can I Get More Information?

Tasty Food Abundance in Healthy Europe

You can find more information about healthy eating at the Australian Guide to Healthy Eating website.

References

3. National Health and Medical Research Council. (2013). Australian Dietary Guidelines Summary. Retrieved 30 October, 2013, from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf

4. National Health and Medical Research Council. (2013). Healthy Eating for Adults. Retrieved 30 October, 2013, from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf.

Eating for Bone Health

A guide to optimising bone strength and preventing osteoporosis for young women.

Why is bone health important?

Osteoporosis

Why worry about bone health at your age? Isn’t it just old women who become hunched over and frail? Osteoporosis is a condition of the musculoskeletal system in which a person's bones become fragile and brittle, leading to an increased risk of fractures. These fractures can lead to chronic pain, disability and a loss of independence. To help prevent osteoporosis, we need to exercise and nourish our bones throughout our lives. Osteoporosis is a major health problem in Australia; with 1 in 5 women over 65 years developing osteoporosis.

Changes in Bone Mass – Peak Bone Mass

woman running

Our bone strength develops until the age of 25-30 years; we deposit minerals such as calcium into our bones making them dense and strong, this is called our peak bone mass. From the age of approximately 30 years we experience a slow decline in our bone density/strength, this bone loss accelerates after menopause when hormonal changes result in more rapid losses. Osteoporosis occurs if our bones lose too much density, so now is the time to build your bones. After you reach your peak bone mass you can only maintain or slow the loss of bone, so start your life with a big ‘bank’ to reduce your risk of developing this crippling disease.

How can we build and maintain strong bones?

Milk

What nutrients do we need for strong bones?

Calcium and Phosphorus play a major role in bone strength, and are of prime importance in the prevention of osteoporosis. These minerals along with Magnesium, Vitamin D, Vitamin B12 and others all play a role in building up strong bones. Consuming adequate amounts of these minerals along with regular weight bearing exercise such as jogging, skipping and aerobics helps us to optimise our bone strength until the age of 30 and then helps to slow the loss of bone density with age.

How much calcium are we getting?

The average daily calcium intake of 19-24 year old women falls short of the recommended daily amount by 250mg/day; this is equivalent to the amount of calcium found in approximately 1 cup of milk.

How can we get enough calcium in our diet?

Broccoli

Almonds

Calcium is found predominantly in milk and other dairy foods. Other sources include bony fish, legumes and certain nuts, fortified soy and other milk alternatives, and fortified breakfast cereals. It is recommended that we consume 2.5 serves of dairy/alternatives each day to meet our requirements.

1 serve is equivalent to:

• 1 cup of milk (250ml);
• 2 slices (40g) of hard cheese, such as cheddar;
• ½ cup (120g) ricotta cheese;
• ¾ cup (200g) yoghurt;
• 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml.

Tips to optimise calcium absorption

• Spread your consumption of calcium containing foods out across the day.
• The sugar (lactose) and protein in milk promote calcium absorption; therefore dairy is a great source.
• Absorption is promoted by vitamin D, which is also found in dairy foods.
• Choose calcium fortified products such as cereals, juices and tofu.
• Add in an extra serve of dairy in you day; yoghurt as a snack or a fruit smoothie made with milk are great options.
• Ensure you eat green leafy vegetable such as spinach, kale or broccoli each day.
• Eating a small handful of almonds and dried figs as a snack will add to your calcium intake.

Foods that reduce calcium absorption

Avoid eating these foods at the same time as your calcium containing foods:

• Phytic acid containing foods such as cereals and legumes;
• Oxalic acid containing foods such as in spinach, rhubarb, beetroot and tea;
• Caffeine, alcohol and salt increase the amount of calcium lost through urine, therefore limit your consumption of these.

Milk alternatives: differences and benefits

There is an extensive variety of milk and milk alternatives on the market and it can become confusing to know what the best option is. All dairy milk alternatives need fortifying to match the nutritional content offered in cow’s milk. So whatever type of milk you consume; it is important to look for one which is fortified with calcium. You can check this by looking at the nutrition information panel on the back of the package and ensuring there is at least 100mg of calcium per 100mls. It is also important in non-dairy varieties to be aware of added sugar and salt. It is best to choose unsweetened options with under 120mg sodium per 100mls. However alternatives to dairy milk do offer benefits such as being lactose and dairy free for those who are intolerant or vegetarian, milks which come from nuts have the added benefit of healthy fats, antioxidants, vitamins and minerals.

Further Information

• For information on consuming a balanced diet see the Australian Guide to Healthy Eating and Dietitians Association of Australia - Smart Eating for you
• For more detailed information regarding osteoporosis prevention go to Osteoporosis Australia

Breastfeeding and alcohol

For women who are breastfeeding - What you need to know about consuming alcohol.

Is it safe to drink alcohol while breastfeeding?

For women who are breastfeeding, not drinking is the safest option because:

• There are concerns that alcohol passed through breast milk may have adverse effects on the infant;
• Larger amounts of alcohol in the breast milk can cause problems with breast milk let-down.

However, according to the Australian Breastfeeding Association

• You CAN enjoy an alcohol drink.
• The key is to plan ahead.

How much of the alcohol I drink gets into my breast milk?

The short answer is 100%....

The amount of alcohol in your milk is equal to the amount of alcohol in your blood.

How does this happen?.....

Alcohol can move freely from your blood in and out of your breast-milk, so if you have any alcohol in your blood, the same amount of alcohol be present in your breast milk. Once the alcohol has passed through your system, your breast milk will be alcohol free – alcohol is not ‘stored’ in your milk. The amount of alcohol in your blood can be affected by:

• the total alcohol content of your drink;
• the type and quantity of foods eaten;
• your weight;
• how quickly you are drinking.

2 hours

How long does it take for the alcohol to clear from my breast milk?

2 hours

As a general rule, it takes 2 hours for an average woman to get rid of the alcohol from 1 standard alcoholic drink. therefore 4 hours for 2 drinks, 6 hours for 3 drinks and so on.

Alcohol will be in your breast-milk 30–60 minutes after you start drinking. This is included in the 2 hours, which is taken from the time you start of drinking.

But ………

It is important to remember that many factors can change how alcohol affects you including:

• age;
• body composition (weight, how much muscle and fat you have);
• mental health status;
• drug use;
• existing medical conditions.

How can I get rid of alcohol out of my milk faster?....

You can’t!

While expressing your milk is important for your comfort and to maintain milk production, it will not get rid of the alcohol any quicker.

Can I drink alcohol straight away?...

It is strongly recommended that you do not consume alcohol until your baby is at least one month old.

Australian standard alcoholic drink

Standard wine - 100mL

standard beer/cider - 285mL

Standard Spirit - 30mL

What is a standard drink?

REMEMBER, you may not always be served, or serve yourself a standard drink

• for example, an average bottle of beer/ cider contains around 1.4-1.6 standard drinks – if you drink one of these bottles it will take around 3 hours for the alcohol to clear from your breast milk.

How can I manage breastfeeding when I am planning to drink alcohol?

It is important to have a plan when consuming alcohol, you can be prepared by:

• Timing your alcohol consumption with your baby's feeding and sleeping patterns;
• Eat before and while you are drinking alcohol;
• Express some milk for your baby ahead of time (breast milk can be frozen for up to 3 months.

Australian Dietary Guidelines

The current Australian Dietary Guidelines recommends that women consume no more than 2 standard drinks on any day.

Australian Breastfeeding Association is Australia's largest breastfeeding information and support service and is recognised worldwide as an authority on breastfeeding management. You will find a wealth of information for both parents and for health professionals on their website.

• Australian Breastfeeding Association

Healthy Eating for Young Adults Studying or Working Full-time

Vegetables and fruit

This page is aimed at educating young adults aged 18-30 years old who are studying or working full-time about eating a balanced diet and making quick and healthy food choices. Recommendations for Australian adults can be viewed on the Australian Guidelines to Healthy Eating 2013 page and are discussed below.

Why is eating a healthy balanced diet important?

• Helps maintain or reach healthy weight
• Eating a regular balanced diet can help limit the amount of energy dense foods consumed
  • Unplanned/irregular eating habits are more likely to increase poor food choices and may lead to higher consumption of fat, sugar and salt.
• Helps increase the consumption of essential vitamins and minerals needed for the body to function
• Helps prevent risks associated with diet related diseases
  • E.g. Obesity, CVD, Type 2 Diabetes

Food Group Guidelines

	Vegetables	Fruit	Grain Foods	Meat and Alternatives	Dairy Foods
Males	6	2	6	3	2 1/2
Females	5	2	6	3 1/2	2 1/2
Examples of on serve	½ cup cooked vegetables 1 cup salad ½ medium potato 1 medium tomato	1 apple, banana or orange 2 small plums or apricots 1 cup diced fruit	1 slice of multigrain bread ½ cup cooked rice or pasta ½ cup cooked porridge ¼ cup muesli	65g cooked lean beef, lamb or veal 80g cooked lean chicken 100g cooked fish 1 small can fish 1 cup cooked legumes 170g tofu	1 cup milk (includes calcium fortified soy or other cereal drink) 40g (2 slices) hard cheese 200g yoghurt

Choosing Healthier Food Products Quickly

There are so many products in supermarkets that claim to be healthier than others. It is difficult to distinguish which are really healthier options out there with so many claims. As there are many different options and claims out there it can become overwhelming to actually know which product is really best. Learning how to read nutritional labels may help.

Reading Nutritional Labels

Reading nutrition labels can be a little daunting if you do not know where to start, however with these simple and easy steps you can start choosing healthier food choices in no time.

• As many food products have different serving sizes, it is best to compare products using the 100 g column of the nutritional panel – this helps avoid doing unnecessary calculations.
• It is important to avoid high-sugar products. Look for products containing less than 15 g of sugar per 100 g.
• Many products can contain large amounts of salt, even those you may not suspect. Products considered to have a low amount of salt are those with less than 120 mg of sodium per 100 g, and medium salt containing products are 120–400 mg per 100 g. High salt containing foods are those with more than 400 mg per 100 g, and it is important to avoid these.
• Choose food products with less than 10 g of total fat per 100 g and less than 3 g of saturated fat per 100 g.
• The ingredients are listed from highest content to lowest. Check the first three items in the ingredients list (try to avoid products that list sugar in the first three items).

Using a Mobile Application

If you don’t have time to read nutritional panels, then don’t fret, a mobile application, called FoodSwitch, was designed to help individuals choose healthier options quickly and easily using your mobile. For more information visit the FoodSwitch website.

Variety of Foods

Healthy Quick Tips

• Plan your meals ahead of time
• Choose a wide variety of vegetables in a range of colours
• Choose low fat dairy options
• Choose low GI carbohydrate options (e.g. multi-grain bread rather than white or wholemeal bread)
• Have plenty of water instead of soft drinks and juices
• Choose steamed/grilled food options when eating out
• Limit salt added at cooking and at the table
• Don’t skip breakfast
• Eat regularly
• Try having discretionary foods only sometimes and in small amounts (e.g. pies, ice cream, processed meats, chips, burgers etc)

The Australian Guide to Healthy Eating and Kilojoule Consumption

Why eat a wide variety of healthy foods?

Wide variety of fruits

Enjoying and eating a wide range of fresh fruits, vegetables, legumes and grains is important and beneficial for many reasons. Eating nutritiously encourages healthy aging and higher energy levels, as well as lowering the risk for chronic diseases and some cancers. To be specific, there is evidence that consumption of high amounts of ‘colourful’ vegetables and fruits lowers the risk of arthritis, CVD, asthma and chronic bronchitis. The reasons for this association is due to fruits, vegetables, grains and legumes being highly concentrated with organic compounds such as antioxidants, dietary fibre and phytoestrogens.

Antioxidants

Antioxidants are compounds which protect the body from free radicals. Free radicals are molecules that are produced during the break down of food and exposure to environmental pathogens, such as radiation and tobacco smoke. Antioxidants help reduce the risk of chronic diseases by neutralising these free radicals which can damage healthy cells, increasing the risk of heart disease and cancer. Antioxidant substances found in fruits and vegetables include: Vitamin B, Vitamin E and Vitamin C .

Variety of food

Dietary Fibre

Dietary Fibre is an indigestible portion of plant foods, such as fruits and vegetables. Its role in healthy living is that it supports healthy digestion within the intestinal tract and it binds to and extracts carcinogens, bile acid, excess hormones and toxins from the body through digestion..

Phytoestrogens

Phytoestrogens are a phytonutrients which are found in plant foods. Phytoestrogens, such as isoflavones and lignans have been associated with the reduced risk of cancers, such as breast cancer as isoflavones modulate hormonal activity to reduce possible damaging effects..

Food energy/Kilojoules

We eat food to fuel our bodies for energy, growth and repair. Carbohydrates, proteins and fats are broken down by the digestive system into their simplest components: simple sugars, amino acids and fatty acids. Carbohydrates are the body’s preferred fuel, although proteins and fats can also be converted into energy. Food energy is measured in kilojoules (kJ).

A kilojoule is a unit of energy. It also refers to the energy value of food and the amount of energy our bodies burn. The alternative measurement of energy is a calorie. The difference between a calorie and a kilojoule is the 1 calorie is equal to 4.184 kilojoules.

How many kilojoules show I be consuming?

Pregnant Women

Child eating

According to the Australian New Zealand Standards Code a balanced diet of an average adult should contain approx. 8700 kilojoules per day. However, each individuals food energy need varies based on their activity levels and stages of life.

Examples: - Individuals who are highly active during the day in comparison to less active individuals require higher amounts of energy.

- Pregnant and breastfeeding women need more energy during certain stages of their reproductive lives. Approximately an increase of 1,800kJ during pregnancy and 2,000kJ during breast feeding.

- Young children and adolescents require higher amounts of energy to ensure healthy growth and development.

- Men tend to have higher energy requirements than women due to having more muscle tissue; the more muscle tissue the more kilojoules are burned.

- The elderly tend to have lower energy requirements due to reduced activity levels and muscle tissue loss.

Kilojoules per gram

Food Component	Amount of kJ p/gam
Fat	37kJ/gram
Alcohol	29kJ/gram
Protein	16kJ/gram
Dietary Fibre	13kJ/gram
Water	0kJ/gram

The Australian Guide to Healthy Eating

The Australian Guide to Healthy Eating: is a present-day food guide the visually represents the proportion and amount of serving sizes within the five food groups recommended for consumption each day.

What/who is it for?

In conjunction with the Australian Dietary Guidelines, the aim of the Australian Guide to Healthy Eating is to help everyday Australians make healthy food choices and as well as - Promote health and wellbeing; - Reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and - Reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.

Food Groups

Eatwell Plate

There are 5 food groups in the Australian Guide to Healthy Eating. These are: Vegetables/Legumes and Beans, Fruits, Breads and Cereals, Dairy, Meat, Fish, Poultry and Tofu

The five food groups are grouped together based on what type of foods they are and what nutrients they contain. It is encouraged to eat a variety of foods from each food group to help protect our bodies from early ageing and disease.

Food Group	Recommended serves p/day	1 serving size examples
Vegetables and Legumes	5 serves	1/2 a cup of cooked orange vegetables
Fruit	2 serves	1 medium sized fruit e.g. and apple or a banana
Breads and Cereals	5 - 6 serves	1 slice of multigrain bread
Dairy	2-3 serves	250ml (1 cup) of milk
Meat and other Proteins	2.5 - 3 serves	65g of cooked red meat, 2 large eggs or 80g of cooked poultry

For More Information

For information and guides on daily energy intake visit the Daily Intake Guide: Healthy Eating Made Easy: website

For more information on The Australian Guide to Healthy Eating: visit www.eatforhealth.gov.au

Healthy Snacking on a Budget

Healthy Eating

Importance of Snacking

Healthy Snacking

Snacking regularly during the day can stop us from overeating during mealtimes and gives us energy to concentrate on study. When energy and blood sugar levels drop, cravings for foods which are high in sugar and fat increase and that’s when mindless consumption of chocolate bars, chips or any other discretionary food choices occurs .

It is fine to eat some less than healthy snacks once in a while, but it shouldn’t become a habit. An increased consumption of foods which are high in energy, saturated fat, sugar and sodium are associated with the risk of developing chronic diseases such as obesity, heart disease and diabetes.

This is why it is important to be prepared when planning meals and snacks for the day. Healthy snacking is an effective way of adding more nutrients to your diet . It is fine to treat yourself every once in a while; however it is recommended to consume snacks which can help you meet your intake of the five food groups. These are listed in Table 1.

Snack regularly during the day to maintain energy levels and avoid feeling hungry

Table 1: The Australian Guide to Healthy Eating (AGHE) daily serve recommendations for Males and Females 19-50 year olds

Food Group	Recommendations
Breads and Cereals	6 serves
Fruit	2 serves
Vegetables and Legumes	5 - 6 serves
Dairy	2.5 serves
Meat and other Proteins	2.5 - 3 serves

What is a serve?

Serving sizes can be confusing. Everyone has their own idea of what a serve of bread, pasta or salad may be. It is important to be aware of serving sizes, and what is appropriate for your age and gender. Table 2 shows examples of serving sizes for each of the food groups, including discretionary choices (chocolate, ice-cream, chips etc.).

Table 2: The AGHE Serving Sizes for Food Groups

Food Group	Serving Sizes
Breads & Cereals	1 slice bread ½ medium roll or flat bread (pita) ½ cup cooked: Rice, pasta, noodles, polenta, quinoa or porridge 2/3 cup wheat cereal flakes ¼ cup muesli 3 crispbreads 1 crumpet 1 small English Muffin
Fruit (~ a standard serve is 150g)	1 medium: Apple, banana, orange or pear 2 small: Apricots, kiwi fruits or plums 1 cup: Diced or canned fruit (with no added sugar) Only occasionally: ½ cup fruit juice (with no added sugar) or 30g of dried fruit (eg. 4 dried apricot halves)
Vegetables and Legumes (a standard serve is ~75g)	½ cup cooked: Orange vegetables (carrots or pumpkin) Green vegetables (broccoli or spinach) ½ cup cooked/dried/canned: Beans, peas or lentils 1 cup of green leafy or salad vegetables ½ cup sweet corn ½ medium potato or other starchy veg (sweet potato) 1 medium tomato
Dairy	1 cup: Fresh milk, UHT long life milk, reconstituted-powdered milk, buttermilk, soy milk· or rice milk· ½ cup: Evaporated milk or ricotta cheese 2 slices of hard cheese (eg. cheddar) ¾ cup yoghurt · needs to contain at least 100mg of added calcium per 100mL
Meat and Other Proteins	65g cooked lean meats: Beef, lamb, veal, pork or kangaroo (about 90-100g raw) 80g cooked lean poultry: Chicken or turkey (about 100g raw) 100g cooked fish fillet (115g raw) One small can of fish 2 large eggs 1 cup of cooked or canned legumes/beans: Lentils, chickpeas or split peas 170g tofu 30g portion of nuts, seeds, peanut or almond butter (no added salt)
Discretionary	2 scoops of ice cream ~2 slices of processed meats 1 ½ thick or 2 thinner higher fat/salt sausages 30g salty crackers (a small individual serve packet) 2-3 sweet biscuits 1 doughnut 1 slice plain cake or small cake-type muffin 5-6 small lollies 2 Tb jam/honey ½ small bar chocolate 2 Tb cream 1 Tb butter or hard margarine 1 glass of wine (approx. 2 standard drinks) 60mL spirits (2 standard drinks) 400mL regular beer (1½ standard drinks) 1 can soft drink 1/3 commercial meat pie or pastie 12 fried hot chips

Healthy Swap Ideas

Home prepared yoghurt and muesli

Ditch the packaged convenience foods from university and choose foods that you’ve got sitting in your pantry and fridge.

Swap:

Swap a sushi roll from Uni → Can of tuna or 4 bean-mix from home

Yoghurt with berries & muesli from Uni café → Tub of yoghurt mixed with berries and muesli from home

Muffin from Uni café → Banana from home

Packet of chips from Uni convenience store → Homemade pita crisps

Trail Mix

Healthy Snack Ideas

Table 3 and 4 provide interesting snack ideas for every taste. The AGHE serving sizes are included.

Table 3. Healthy Snacks for the sweet tooth

Snack Idea	Serving Sizes
Homemade Fruit & Nut mix (inc. almonds, cashews, linseeds, sunflower and pumpkin seeds, dried fruits (cranberries, apricots, apple))	30g nuts = 1 serve of protein 30g dried fruit = 1 serve of fruit
Thinly sliced apple topped with ricotta cheese, crushed walnuts and honey OR with peanut butter and muesli	1 medium apple = 1 serve of fruit ½ cup ricotta cheese = 1 serve of dairy 15g walnuts = ½ serve of protein 30g peanut butter = 1 serve of protein 30g muesli = 1 serve of grains
Rye crispbreads topped with apricot jam, cottage cheese and a sprinkle of LSA (linseed, sunflower & almond)	3 crispbreads = 1 serve grains ½ cup cottage cheese = 1 serve of dairy

Apple and Ricotta Bites

Celery Sticks with Peanut Butter

Table 4. Savoury Healthy Snacks

Snack Idea	Serving Sizes
Carrot and celery sticks with tahini, peanut butter or hommus	½ cup of carrot or celery = 1 serve of vegetable 30g peanut butter = 1 serve of protein
Canned tuna/salmon mixed with corn spread on wholemeal crispbreads	3 crispbreads = 1 serve of grains 1 can of tuna/salmon = 1 serve of protein ½ cup corn = 1 serve vegetables
Wholemeal crispbreads topped with avocado, tomato and feta cheese	3 crispbreads = 1 serve of grains 1 medium tomato = 1 serve of vegetables 40g feta cheese = 1 serve of dairy
Wholemeal crispbreads spread with vegemite and avocado	3 crispbreads = 1 serve of grains

Budgeting

For many university students finding time and money to prepare and purchase foods can be challenging. Purchasing fast foods and take away options from university food vendors seems convenient but often these foods are costly, pre-packaged, and lower in nutritional value. The following tables (Table 5 and Table 6) compare prices and quantities of common snacks bought from the supermarket and university. It is much cheaper to purchase snacks from the supermarket as opposed to packaged convenience foods from university.

Table 5. Prices and quantities of common snack foods bought from the supermarket.

Snack Foods	Supermarket	Quantity and Price	Serves
Tuna in spring water (Portview)	ALDI	6 cans = $4.74	1 can = 1 serve of protein
Seaweed rice crackers (Damora)	ALDI	1 pack (100g) = $0.95	10 crackers ~ 1 serve of grains
Cashews unsalted (Coles brand)	Coles	1 bag (150g) = $3.00	30g = 1 serve of protein
Greek yogurt (Danone)	ALDI	4 pack = $3.49	1 tub (125g) = ~ ½ serve of dairy
Bananas	Coles	1 kg (6 medium bananas) = $2.00	1 medium banana = 1 serve of fruit
Carrots	Woolworths	1 kg (~9 carrots) = $1.18	1 medium carrot = 1 serve of vegetable
Rolled oats (Woolworths brand)	Woolworths	150g = $0.24	¼ cup (30g) = 1 serve of grains
Frozen Mixed Berries (Coles brand)	Coles	250g = $2.50	150g = 1 serve of fruit
Total cost = $18.10

Table 6. Prices and quantities of common snack foods bought from Universities.

Snack Foods	Place	Quantity and Price
Yoghurt with fruit and muesli	La Trobe	1 tub = $5.00
Blueberry Muffin	La Trobe	1 mega muffin = $4.00
Sushi roll	La Trobe	2 hand rolls = $5.00
Cappuccino	La Trobe	x 2 small cups = $7.00
Total cost = $21.00

Money Saving Storage Tips

• Most fruits and vegetables should be stored in the crisper or produce drawer. Do not overload the crisper. It is best to buy only the amount of produce you will use within a few days .

• Do not keep bananas in plastic bags. This was lock in the moisture and speed up the ripening process . If bananas are over-ripened, they can be peeled, frozen, and used.

• Keep nuts and crackers in airtight containers or sealable snack bags.

• Cut up carrot and celery sticks and store in sealable container in fridge until use. These can be stored raw for up to 2 weeks .

• Yoghurt can be kept out of the fridge for up to 2 hours .

• Buy in bulk if prices are lower than usual. Non-perishable items like cans of tuna, beans, corn can be kept in the pantry for months but be sure to identify with the expiry date for each product as these will vary across brands.

• Seasonal fruits and vegetables may be costly so choose frozen varieties like peas, corn, broccoli, or berries. Not only are they more convenient to store but also provide the same nutritional goodness as the raw varieties .

• Keep an eye out for sales and specials. You can access the supermarkets catalogue online for weekly specials and savings.

Visit the following sites for more information:

https://shop.coles.com.au/online/national/

https://www.woolworths.com.au/wps/wcm/connect/webSite/Woolworths/

https://www.aldi.com.au/

Alcohol and Healthy Eating

Alcohol can have a place in a healthy diet. But where is that place, and what effects does alcohol have on good nutrition and healthy eating?

Food and wine

Background Information

The Australian Guide To Healthy Eating (AGHE) is a helpful picture guide relating to the amounts of each of the 5 food groups you should eat every day. The food groups are fruits, vegetables, grains, dairy and meat (or meat substitutes for vegetarians).

Grocery bag of healthy foods

The AGHE also shows a few important things to consider that fall outside the 5 food groups, like water, fats and oils, and discretionary choices. Discretionary choices are things that are high in fat, salt or sugar, as well as alcohol. The AGHE summarises the Australian Dietary Guidelines.

Australian Dietary Guidelines

The Australian Dietary Guidelines have been built around scientific evidence that shows how much of different types of food should be eaten every day in order to achieve a balanced diet that gives you all the vitamins and minerals your body needs to function at its best. They also consider what you need in order to reduce your risk of developing certain diseases, like heart disease.

Australian Dietary Guideline 3 - Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

Alcohol is a part of an enjoyable life for many people. There are some specific guidelines surrounding alcohol consumption that focus on risk reduction. The guidelines suggest no more than 2 drinks a day to reduce the chance of alcohol related disease and injury. They also say that it is advisable to stay below 4 drinks per drinking session .

One drinking session is defined as the period of time from when your blood alcohol goes up from zero, to the time it goes back down to zero . This could well be Friday to Monday on occasion, and four drinks does not go that far!

The Impact of Alcohol Consumption on Healthy Eating

Sometimes we drink more alcohol than we should. What impact does this have?

It’s easy to forget that alcohol contributes to your daily energy requirements. Keep in mind here that energy means kilojoules. The reason that this matters comes back to the reason the dietary guidelines were developed. Remember – the guidelines are there give you a reminder of how to get the right balance of nutrients through your diet.

Beer and edamame (boiled green soybeans)

What happens when some of your daily energy requirements are provided by alcohol?

Considering the AGHE guidelines, many of us may fall short on intake of certain food groups at the best of times. When alcohol is added to the equation, your energy intake will generally either rise or stay the same.

• If your overall energy intake stays the same as when you're not drinking alcohol, then you're most likely not getting enough of the vitamins and minerals your body needs to function at its best.

• If it rises, you may be getting all the nutrients you require, but as your overall energy intake has increased this may lead to weight gain. Alcohol also has an effect on how your body can use vitamins and minerals. This means that even though your diet seems adequate, you may still not be getting enough for optimum health.

• Alcohol affects many different areas of your body in ways you may not have thought of, such as changing the balance of some hormones.

• Alcohol may also lead you to choose to eat less healthy foods such as those that are high in energy, fat and salt.

Alcohol can cloud your judgement. This may lead to poor food choices.

Impact on how much you eat -

Alcohol may be made from grains or fruits, but apart from energy, it doesn’t contribute anything useful to your diet. Alcohol in large doses may reduce your appetite, making it even harder to eat the right foods. When smokers also combine this with the appetite suppressing properties of nicotine, it is making it very hard for you to get all the nutrition you require .

Impact on how well your body uses nutrients -

Alcohol reduces your body's ability to digest, absorb and use some vitamins and minerals. These include B12, Folate, Vitamin A and calcium. This means that on top of possibly not getting enough through your diet, what you are getting can’t be properly utilised .

Impact on the way your body works -

Alcohol can have an effect on blood sugar levels, as it can change the way your body responds to insulin. Dehydration can be a problem; it’s well known that alcohol increases the frequency of visits to the toilet. This is not only due to the volume of liquid that you've had to drink, but also due to alcohol reducing the release of a hormone called antidiuretic hormone .

Further Information

Standard drinks guide - https://www.health.gov.au/internet/alcohol/publishing.nsf/Content/drinksguide-cnt

More about Nutrient absorption - https://pubs.niaaa.nih.gov/publications/aa22.htm

More about the guidelines regarding alcohol- https://www.nhmrc.gov.au/your-health/alcohol-guidelines

Healthy Eating for Honours Students

Healthy Eating

With so many different healthy eating messages out there it can be hard to know where to start. Healthy eating is defined as an adequate intake of food and nutrients helping to maintain an optimal health status . When studying full-time, which for many students also means working part-time, healthy eating can be put to the side. However, a few simple steps towards healthy eating can help to maintain a healthy weight, assist your immune system, improve energy levels, help prevent diet related disease (eg: Type 2 diabetes) and assist in focus during study.

Australian Guide to Healthy Eating

The Australian Guide to Healthy Eating provides information about the amounts and types of foods to include in a healthy diet for people of different ages, genders and eating styles. The Australian Guide to Healthy Eating contains 5 major guidelines;

1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

Three running women

• For adults, 30 minutes of physical activity/exercise is recommended daily
• When eating, eat slowly and stop when you are full

1. Enjoy a wide variety of nutritious foods from the five groups every day

• Ensure you are eating foods from all five food groups;

1. Fruit
2. Vegetables
3. Grains
4. Lean meats and poultry and alternatives
5. Dairy and alternatives

• Drink plenty of water

1. Limit intake of foods containing saturated fats, added salt, added sugars and alcohol

• These foods are associated with increased risk of obesity and chronic diseases including heart disease, stroke, type 2 diabetes and some cancers
• Try swapping foods high in these components for similar alternatives:

• Swap a side of chips with a side of salad
• Swap sour cream for yoghurt in a recipe
• Stir-fry, grill, bake or steam. Don’t deep fry

• Limit 'sometimes' foods such as ice-creams, pastries and chocolates

1. Encourage, support and promote breastfeeding
2. Care for your food; prepare and store it safely

• If you are taking food to University with you, does it need to be refrigerated?

Of these 5 guidelines, 1,2,3 and 5 become key when studying at University to optimize health.

What is a serve?

	Fruit	Vegetables	Grains	Lean Meat and Poultry	Dairy and Alternatives
Daily recommended serves for men aged 19-50	2	6	6	3	2 1/2
Daily recommended serves for women aged 19-50	2	5	6	2 1/2	2 1/2
What makes a serve	1 banana, apple or orange 2 apricots, kiwifruits or plums 1 cup of diced or canned fruit 30g of dried fruit	1/2 cup of broccoli, spinach, carrot or pumpkin 1/2 cup of cooked, dried or canned beans, peas or lentils 1 cup of green leafy or raw salad vegetables 1/2 medium potato 1 medium tomato	1 slice of bread 1/2 cup of cooked rice, pasta, quinoa or porridge 2/3 cup cereal 1/4 cup meusli 1 small English muffin or scone	65g of beef, lamb, veal or pork 80g of chicken or turkey 100g of fish 2 large eggs 1 cup of legumes/beans 170g of tofu 30g of nuts or seeds	1 cup of milk, soy milk or rice milk 2 slices or 40g of hard cheese such as cheddar 1/2 cup or 120g of soft cheese such as ricotta 3/4 cup or 200g yoghurt

Food at University

Tips on how to buy healthy

• Avoid deep fried and pastry options, instead go for bread based options
• Try for smaller more regular portions that include some salad or vegetables
• Limit high fat, high salt sauces/toppings
• Plan your meals ahead of time

20111012-FNCS-LSC-0225 - Flickr - USDAgov

Tips on taking food

• Pack a small frozen bottle of water with your food to keep refrigerated food cold until you eat it.
• Plan ahead. Prepare your lunch the night before. Without planning, you are more likely to pick up unhealthy snacks, such as a bag of chips, on your wy out the door.
• Cook in batches ahead of time. This will allow you to take meals, such as pasta, as they will already be packaged in the fridge, convenient to grab on your way out.
• Keep some meals that can be grabbed on the run in the pantry. This way, if you are caught off guard, there is a quick alternative to packaged items such as chips.

• Tinned tuna with tomato and toast
• Small containers of mixed nuts

For more information on the guidelines and tips on how to follow them

https://www.eatforhealth.gov.au/

Dietitians Association Australia

Increasing calcium and Vitamin D intake in office workers

Calcium is one of the most essential minerals recommended for the diet as it is involved various roles and processes within the human body. As well as the imperative role that calcium holds in bone and teeth mineralization, promoting strong and prosperous bones, calcium is also required for the maintenance of cell membranes, enzyme systems and hormone actions. Also, due to its role in nerve function activity and transmission, calcium is a responsible component of muscle contraction, such as that of the heart.

Vitamin D is both a vitamin and a hormone that works in tandem with calcium in the body performing similar functions. For calcium to function correctly it needs Vitamin D and vice versa. Vitamin D is involved in the absorption and metabolism of calcium and other micronutrients. Like Calcium, Vitamin D helps with bone and teeth formation and helps to maintain a stable nervous system and healthy heart. It also functions in immunity and regulating blood pressure.

A glass of Milk

The Role of Calcium

Calcium plays an essential role in bone structure and maintenance, providing the body with its framework. Around 99 per cent of the body’s calcium is stored in bones and teeth and the remaining 1 per cent can be found circulating in the blood and in cells. The calcium existing in the blood is tightly controlled and the bones provide a readily available source of calcium when body is in need. This means that when blood-calcium levels drop, the blood ‘borrows’ calcium from the bones to restore it to an appropriate level. When blood-calcium levels increase, the blood will ‘return’ any excess calcium back to the bones. Therefore, when calcium intake is consistently inadequate, calcium stores in the bone become depleted. This results in weaker bones which are susceptible to [Osteoporosis]. It is extremely important to consume adequate amounts of calcium-containing foods to ensure strong and healthy bones.

What Constitutes A Serve?

The Australian Guide to Healthy eating recommendations (AGHE) 2 1/2 serves of dairy like milk, yogurt and cheese (mostly reduced fat alternatives) every day for people aged 19-50 years old and this is the same for both males and females. This equates to 1000mg of calcium per day.

Calcium Serve

Sources of calcium can be either dairy or non-diary, so even a vegan or someone who just doesn't like dairy products can ensure they meet their daily requirements.

Dairy Sources

Cheese

• 80g of cheese (2 slices) - Cheddar, Swiss or ricotta
• 1 cup of Milk
• 3/4 cup of yogurt

Non-Dairy Sources

• 1 cup of green leafy vegetables e.g. kale, bok choy, spinach or silverbeet.
• 15g of chia seeds
• 1/4 cup of almonds

Vitamin D Serve

The best source of Vitamin D is of course, the sun! To ensure adequate Vitamin D intake each day it is good to spend at least 20-30 minutes in the sun each day.

The Sun

Foods rich in Vitamin D include:

• 90g of cooked salmon
• 90 of sardines (including bones)
• 1 egg

Tips For Extra Vitamin D

People eating outside)

• Coming into work earlier or staying back a little later to walk around the block if the sun is out
• Walk around the office block during the lunch break
• Eat lunch outside

Interactions and Interferences

Some nutrients aren’t absorbed as well if taken with calcium. Calcium can reduce iron absorption by as much as 50 percent. However, calcium only interferes with non-heme iron, which comes from plant-based foods, not with heme iron, found in meat.

When it comes to calcium, fibre also binds to the mineral, reducing its absorption. Studies have found that wheat fibre reduces calcium absorption by about half. If you are the type of person who aims to get a jump-start on fulfilling their recommended daily intake of fibre and calcium with your bowl of breakfast cereal, choose cereals primarily oats or other grains since they do not seem to block the absorption calcium.

Supplementation & fortification

Sometimes, depending on the levels of calcium and Vitamin D in the body, it may be necessary take a supplement. Before using any supplementation it is important to refer to a doctor first.

Reference List

• Kouris, A. (2012). Food Sources of Nutrients: A Ready Reckoner of Macronutrients, Micronutrients and Phytonutrients. Dr Antigone Kouris-Blazos.
• National Health and Medical Research Council. (2013). Australian Dietary Guidelines 2013, p4-24
• National Health and Medical Research Council. (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. NHMRC
• Osteoporosis Australia. (2013). Calcium. Retrieved from https://www.osteoporosis.org.au/
• Wahlqvist, M. L. (2011). Food and nutrition : food and health systems in Australia and New Zealand (3rd Edition ed.). Crows Nest, NSW, Austrlia: Allen and Unwin.

Reading Food Labels to Make Healthy Food Choices

Food labels can be difficult to understand, with a great detail of information often included on labels. This guide can help you with reading and understanding food labels so you can make healthier shopping choices.

Nutrition Information Panel (NIP)

Most packaged foods will have a nutrition information panel except for small packages such as spices, herbs, tea, coffee, and foods made and packaged at the point of sale e.g. sandwiches made to order.

Key Nutrients

Figure 1: A sample nutrition information panel and a guide on areas to look at, when comparing similar products to make healthy food choices.

Look for the following nutrients when comparing similar food products:

(See Figure 1 for a detailed guide on how to read a Nutrition Information Panel)

• Total fat
• Saturated fat
• Sugar (includes a total of added and natural sugars)
• Sodium
• Dietary fibre

Nutritional Effect on Health

• Choosing foods low in saturated fat and sodium can help you in lowering blood pressure and reduce the amount of ‘bad’ fats building up along the walls of blood vessels. This decreases your risk of having heart diseases .
• Added sugars in packaged foods such as spreads, cereals or biscuits, offer little nutrient value except for being high in energy. Choosing foods low in sugar can help you with weight control and preventing tooth decay .
• Dietary fibre found in plant foods such as fruits, vegetables, and cereals, help with keeping your digestive system healthy. It can also help with controlling diabetes, heart health and weight .

Comparing Similar Food Products

Figure 2: Reading food labels - A nutrition guide to help with making healthier food choices.

1. Use the quantity per 100g column to compare nutrient values.
2. Choose the food that is lower in total fat, saturated fat, sugars and sodium. Use the ‘Nutrition Guide’ (Figure 2) and aim to buy foods within the healthiest (green) or fairly healthy options (amber). Limit or avoid eating food products with nutrients in the least healthy column (red), as they are in very high amounts and do not provide nutritional benefits.
3. If dietary fibre is listed in the NIP, while keeping in mind the content of the other four key nutrients, aim for the product with the highest dietary fibre content per serve. Try to select foods that have 3g or more dietary fibre per serve .

Ingredients

Ingredients are listed in order from highest to lowest weight in the food product.

Percentage Labelling

This means the percent of characteristic ingredient(s) within the food. For example, if peach (6%) was listed in the ingredients of peach yoghurt, this means the peach yoghurt is made up of 6% of peaches.

Limit Intake of Added Fats, Sugars and Salt

Limit buying foods if fat, sugar, or salt is listed in the top three ingredients, as often they will be in high amounts in the food. This can be confirmed by looking at the nutrition information panel (See Figure 3).

Figure 3: A sample ingredients list (taken from Figure 1) showing a product with high amounts of sugar as it is listed in the top three ingredients.

Other names in which fats, sugars, and salts, may be listed in the ingredients include :

FAT	Animal fats/oil, Butter, Coconut, Coconut oil, Copha, Cream, Lard, Mayonnaise, Milk solids, Mono-, di- or triglycerides, Palm oil, Shortening, Vegetable oil and fats.
SUGAR	Corn syrup, Dextrose, Disaccharides, Fructose,Glucose, Glucose syrup, Honey, Lactose, Maltose, Mannitol, Molasses, Sorbitol, Sucrose, Xylitol.
SALT	Baking powder, Monosodium glutamate or MSG, Sodium, Sodium ascorbate, Sodium bicarbonate, Sodium nitrate/nitrite, Yeast extract, Vegetable salt.

Nutritional Claims

Nutritional claims may be included on food labels. These claims may have some nutritional benefit for the individual.

Important: Check the nutrition information panel on the package because a food that may claim to be low in a particular nutrient may be higher in another. For example, a food may be ‘low fat’, yet still contain a high amounts of salt.

File:Nutritional Claims.jpg

Figure 4: Example nutritional claims found on a food product.

Examples of common nutritional claims include :

Low fat	No more than 3g of fat per 100g in the food product.
Reduced fat or salt	25% less fat or salt than the original food product of the same brand. Be sure to check the nutrition information panel, as the product may still be high in fat or salt.
% fat free	A claim such as 95% fat free means for every 100g of a food product, there is 5g of fat. Or 99% fat free is the same as 1% fat, or 1g of fat per 100g of the food.
No added sugar	There are no added refined sugars, but the product may still contain natural sugars, such as fruit juices.
‘Light’ or ‘lite’	This does not always mean low fat or lower in energy. These claims may mean the food is light in taste, colour or texture.
Diet	Often this claim means the food has added artificial sweeteners instead of sugar, which makes the product lower in energy (kilojoules) e.g. diet soft drinks.
High fibre	For every 100g of the food product, there is at least 3g of fibre.

For More Information

Visit these websites to learn about other information found on a food label:

https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels

https://www.foodauthority.nsw.gov.au/consumers/food-labels/label-facts/nutrition-labelling/

https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_labels_explained

Gluten Free Cooking for chefs

Wheat ear

Information on this page

This page is intended to give some basic information on gluten including what it is, who it can affect, the effects on the body, some sources of gluten and ideas on preventing cross-contamination. The information is directed at professional and amateur chefs or anyone interested in aspects of gluten .

What is Gluten?

Gluten is a complex molecule made up to two separate proteins – glutenin and gliadin , each make up half of the total gluten molecule.

Gliadin

Gliadin proteins are what makes bread dough’s thick, viscous and harder to work and move around. The longer you work a dough the tougher it will get as this protein will attach to starch and other components in the dough.

Glutenin

The glutenin proteins are the part that holds all the components of the flour together like the starch, fat and from any ingredients placed in such as milk or eggs for example. These proteins are also responsible for giving the dough strength and elastic properties.

Who does this affect and what does it do to the body?

The path of digestion

This can affect people suffering from coeliac disease. This disease affects around 1 in 80 males and 1 in 60 females in Australia.

Coeliac disease occurs when the immune system reacts abnormally to gluten which causes damage to the little hair like projections in the small intestine called villi that allow people to absorb nutrients. When the gluten protein comes into contact with these villi they become inflamed and flatten out which can cause intestinal symptoms in some people with coeliac disease, but this is not true for all sufferers. Some people that have coeliac disease but remain undiagnosed can continue to eat gluten with no symptoms at all but will still cause damage to the villi in the small intestine.

In terms of cross contamination all it can take to start this inflammation process is as little as 100th of a bread slice which is about the size of a finger nail or 1/3 of a teaspoon.

Foods that contain Gluten

The usual suspects

Gluten Sources -Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes.

Easy to spot grains that contain gluten can include:

• Wheat
• Barley
• Rye
• Spelt
• Any products that use these like pastas, breads, cakes, pastries and muffins.

The not so obvious

Then there's other grains that are not recognized as easily that may be encountered in the kitchen, these include:

• Triticale - A hybrid grain with a cross of wheat and rye using properties of both and looking very similar.

  

  Triticale

• Khorasan wheat - Also known as oriental wheat and grows in the Middle east area around Afghanistan and Iran. This grain has less gluten in it than the others but still contains enough to cause damage.

  

  Khorasan wheat

• Oats - there is some evidence to say that 4/5 people with coeliac disease can tolerate uncontaminated oats without any damage or symptoms to the small intestine. But since there is no test to determine who can tolerate the grain it's recommended that it be excluded from a gluten free diet.

• Couscous - is made up of semolina which are little granules of durum wheat which can be cooked by steaming.

Gluten Free grains

Other grains that can be included in a gluten free diet are quinoa, buckwheat as well as rice products.

Preventing cross contamination

Cooking

• When using oil to fry food remember to replace the oil after cooking food that contains gluten as there may be crumbs left over, or alternatively fry the gluten free food first.
• Use separate water in a clean pot to boil gluten free pasta and use a separate strainer, or like the oil cook gluten free pasta first then all other pasta.
• Icing sugar mixtures can contain gluten, try replacing these with gluten free alternatives such as CSR icing sugar and Bundaberg Icing products.

Storage

• Storing butter, margarine and other condiments separately and clearly labeled containers so others are aware they are for gluten free use.
• Clear labeling of food that has been removed from original packaging in cool rooms and refrigerators.

Utensils

• Bread boards, knives and other cooking utensils that are used in food preparation need to be cleaned in a water temperature above 75 degrees Celsius.
• Ensuring all appliances that come into contact with all types of bread and bread products such as toasters, sandwich makers and grills are thoroughly cleaned before using, alternatively using a separate toaster or grill that is for gluten free cooking only.

Designate Gluten-Free Zones

• Establish specific areas in the kitchen as gluten-free zones. This includes countertops, cutting boards, and cooking utensils.
• Use color-coded kitchen tools (e.g., cutting boards, knives, and toasters) to easily differentiate between those used for gluten-containing and gluten-free foods.

Checklist of knowledge

• Gluten is made up of two smaller proteins that have unique properties.
• People affected most by gluten are people with Coeliac Disease.
• List of foods that have gluten in them and food that do not contain gluten.

Gluten	Gluten Free
Triticale	Quinoa
Khorasan wheat	Buckwheat
Oats	Rice

• Using clean oil or water when cooking gluten free foods.
• Storing and labeling food clearly.
• Clean all cooking appliances and utensils with water over 75 degrees Celsius.

Additional Resources

• Coeliac Australia
• Shepard Works

References

• Coeliac Australia (2013),"The Gluten Free Diet". Retrieved from Gluten Free on the 22/09/2014
• Coeliac Queensland (2013),"Gluten Free Catering Guide". Retrieved from [28] on the 22/09/2014
• Kumar, V., Abbas, AK., Fausto, N., Mitchell, R. (2007). Chapter 15- The Oral Cavity and the Gastrointestinal Tract. Robbins Basic Pathology (8th ed.).pg 610-11. Philadelphia, PA, USA: Saunders (Imprint of Elsevier Inc).

Pre Schooler Nutrition. Know your A, B, C's and 1, 2, 3's

United States children eating at day care

Childhood is an important time where parents can help their children develop life long, healthy eating habits. This page is designed to provide practical information for parents of young children to make healthy food choices.

What do children need?

Adequacy – The Australian Dietary Guidelines [29] provides current advice for families about the types of foods and the amounts that children need to eat for health and growth. Inadequate nutrition may result in failure to thrive and learning difficulties. Changes in appetite are normal and generally a decrease in appetite correlates with a slowing down of the growth rate.

Balance - Food provides energy and nutrients required for growth and development. A balanced diet ensures their bodies function at optimal performance.

Consistency and Continuity – Children can be fussy eaters. The early years of life are a time when young children establish life long eating patterns and food preferences. A child’s hunger is a parents’ best friend when introducing a new food. Gradual repeated exposures to new foods might assist with food acceptance. Serve new foods in small amounts with familiar and readily accepted foods. It may take 10 or more experiences before a child will accept the food.

Healthy Eating Habits

Kids ‘n Fiber (6121371164)

1. It’s important to let the child eat in response to appetite and to have healthy, nourishing food available. We are born with an incredible ability to respond to our own hunger and fullness. We recommended that parents provide the food to eat and children then decide, whether to eat and how much they want to eat.

2. Eating breakfast and family meal times. Young children’s behaviours are inquisitive in nature, they enjoy imitating others behaviours. Shared meal times are key opportunities to allow independence with feeding and food choices whilst encouraging new foods.

3. General recommendation: 1 tablespoon of food per year of age, more if the child asks for more.

Notable Nutrients

Soy-whey-protein-diet

Protein

Important for growing bodies, muscle and bone development. Protein can be found in foods such as milk, lean meat, eggs, yoghurt, cheese.

Iron

Essential for optimal growth, brain development, the delivery of oxygen around our body and helps to fight off infections. Not enough iron can lead to iron deficiency anaemia, a condition where the body is unable to produce enough red blood cells for normal functioning. Sources include lean meat, poultry, nuts and legumes.

ARS - Foods high in zinc

Zinc

Supports growth and development, helps fight off infections, healthy skin, appetite. Meat, eggs, dairy, wholegrain breads and cereals, nuts and seeds.

Calcium

Crucial for bone strength, development and muscle function. Aim to include dairy at meals and snacks. Easy ideas include milk with breakfast or in a smoothie, yoghurt as a snack and cheese in a sandwich.

Fibre

Helps to keep us full and can protect against constipation, bowel cancer, and cardiovascular disease. Enjoy a range of fruits, Vegetables, Wholegrain breads and cereals.

Omega 3 fatty acids

Protect against heart disease and stroke and are important for healthy brains and nerves. Great sources of omega 3’s include fish such as tuna and salmon, red meat, canola oil and walnuts.

Practical advice

Brillant Breakfasts

Boiled eggs

Weetbix/Weeties + milk + fruit

Boiled or scrambled eggs on wholegrain toast

Porridge with banana and honey

Untoasted muesli with berries and yoghurt.

Lovely Lunches

Avocado Sandwich (3870174472)

Cheese, tomato and lettuce wholegrain sandwich

Chicken and avocado wholegrain sandwich

Vegemite and avocado wholegrain sandwich

Egg and lettuce wholegrain sandwich

Delicious Dinners

04944 Polish Meatballs Klopsy

Salmon patties

Spaghetti bolognaise

Homemade Pizza – Ham/Cheese/Capsicum/Mushrooms/Pineapple

Lamb and vegetable casserole with sweet potato mash

Baked sweet potato + turkey/spinach/cheese/pineapple

Pork stirfry with cauliflower, snow peas and baby corn

Vegetable and lentil soup and bread roll

Meatballs and Mash

Smart Snacks

Veggie pasta bento (3948839857)

Snacks are essential to provide the additional energy and nutrition toddlers require.

Sultanas, carrot sticks and cheese sticks

Fresh fruit – banana, apple, orange, pear, grapes, melon, berries

Smoothies – Milk, yoghurt, Fruit

Plain popcorn

Low fat yoghurt or a glass of milk

Small homemade muffin

Homemade vegetable pikelets with corn, zucchini and mushroom

Take home messages

Speak about foods as everyday or sometimes foods

Family meals. Only cook one meal for the entire family. Sit down, engage in conversation and enjoy the home cooked meal together

Make food fun and adventurous – “I spy” games to encourage consumption of new food, Vegetables that turn into superheros. Aeroplanes that get shy and hide away.

Use hunger as your best friend when introducing new foods

Don’t use food as a reward for good behaviour. Stickers or stamps are a great alternative.

Some useful contacts

Dietitians Association of Australia: [30]

Heart Foundation: [31]

Nutrition Australia: [32]

References

Brown, J. E., Isaacs, J.S., Krinke, U.B., Lechtenberg, E., Murtaugh, M.A., & Sharbaugh, C., et al. (2011). Nutrition Through the Life Cycle (4th ed). Belmont, CA: Wadsworth, CENGAGE Learning. National Health and Medical Research Council. (2013). Australian Dietary Guidelines 2013, p 4-40. Retrieved from: https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_131014.pdf Whitney, E., Rolfes, S., Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition – Australia and New Zealand Edition. Melbourne: Cengage Learning Australia Pty Limited.

Important nutrients in the vegetarian diet

1567 artwork of a vegetable market

Benefits of a vegetarian diet

Famous vegetarian: Spock from the original Star Trek series

Lea Michele, a real life vegetarian and animal activist.

There are many people who follow or have followed a vegetarian diet. Historically, vegetarian diets were mostly associated with a religious or ethical belief; today more people adopt the diet due to concerns about the environment or the rights of animals. According to the last nutrition survey conducted in Australia in 1995, around 4% of the population followed a purely vegetarian diet, however many more regularly eat vegetarian meals.

Well-planned vegetarian diets are associated with a lower risk of heart disease, lower blood pressure, lower blood lipid levels, and lower risk of Type 2 diabetes. This is because a vegetarian diet typically includes more fibre, vitamin C, vitamin E, phytochemicals, and folate . However, vegetarians should make sure that their diet contains a wide variety of animal products (such as milk and eggs) and plant foods, because there are many essential nutrients that they may miss out on.

Important Nutrients to keep in mind

Calcium

Swiss cheese cubes

Calcium plays an important roles in bone health, in particular, maintaining the strength and structure of bones. Consuming the right amounts may reduce the risk of osteoporosis. Calcium has many important roles in the body, and close to 99% of it is stored in our bones. The best food sources are dairy (milk, cheese, and yoghurt), fortified soy milk, dried apricots, spinach, and broccoli. It is recommended that adults aged 19 to 50 years consume 1,000mg of calcium per day.

Calcium sources
Cow's Milk/fortified milk
Yoghurt
Broccoli

Iron

Cooked tofu

Iron is crucial for storing and transporting oxygen around the body, and is important for energy levels and the immune system. Iron deficiency is very common, especially in women who menstruate, as they generally lose about 15mg of iron every month! Symptoms of low iron intake include: fatigue, bruising easily, paleness, frequent headaches, and shortness of breath. The recommended intakes for young adults are 8mg for men and 18 mg for women. Red meat,eggs and fish/seafood are the best iron sources, because these contain the "haem" type of iron. In contrast, plant sources of iron, such as quinoa and spinach are in the "non-haem" form. "Haem" iron is absorbed better by the body, however vegetarians can boost their absorption of "non-haem" iron by eating foods rich in vitamin C (for example, adding tomato to a bean and vegetable soup). Other chemicals that interfere with iron absorption are: tannins in tea/coffee, zinc in food, phytates found in plants, and calcium.

For vegetarians, dairy is a poor source, hence their main sources of iron are eggs and plant foods, including spinach, tofu, fortified cereals, and beans.

Spinach cooked with garlic

TOP vegetarian sources of iron
tofu
Beans/lentils
Quinoa
Dried Apricots

Vitamin B12

A glass of milk.

This member of the B-vitamins group is very important for vegans and vegetarians because the only good sources are animal products. B12 can only be produced by certain microorganisms, such as bacteria, which live in the gut of animals. For vegetarians, eggs and dairy are the best sources; additionally, there are many vegetarian products that are fortified with B12 such as vegetarian bacon and tofu. For vegans or those who consume very little dairy, a B12 supplement should be considered.

B12 is involved in the synthesis of DNA, activation of genes, red blood cell production, and maintaining the myelin sheath on nerves (which insulates and protects them). Low intake for a long period of time can lead to irreversible nerve damage, memory loss, or depression. The current recommended intake for adults is 2.4 µg/day.

TOP vegetarian sources of B12
Eggs
Dairy
Fortified vegetarian products

Zinc

Almonds

Italian wholemeal bread and wholegrain bread with olives

Finally, zinc is similar to iron in that it is absorbed better from animal products, however there are many more vegetarian sources of this vital mineral. Zinc has roles in immunity, smell, taste, appetite, growth, skin health, and vision, so low intake can lead to an array of symptoms. For men, zinc is important for sperm health, so their recommended intake is 14mg/day, while for women it is 8mg/day.

There are a variety of foods that contain high amounts of zinc, including dairy, eggs, mushrooms, nuts/seeds, beans, and wholegrain bread. Dark chocolate, parsley and Vegemite are very high sources per 100g of the product, however it is very uncommon to eat such an amount!

TOP vegetarian sources of Zinc
Dairy/eggs
Nuts/seeds
Wholegrain bread

How can I include these in my diet?

For vegetarians, it is best to consume eggs/dairy products everyday to make up for the absence of meat/fish. Other important foods are green leafy vegetables, beans/legumes, nuts, fortified vegetarian products, and wholegrain bread/cereal.

Some practical tips:

Breakfast idea: Muesli and milk.

Lunch idea: Salad with a variety of ingredients such as vegetables, beans, cheese, or nuts

• Eat a variety of breakfasts throughout the week. For example, toast with peanut butter on Monday, yoghurt with muesli on Tuesday, and scrambled eggs on Saturday.
• Try chopped carrots or cucumber with dairy based dip or hummus.
• Have mixed dishes for your main meals, such as a salad with feta or add beans to a tomato pasta sauce.

Choosing a Healthy Breakfast

This page aims to help you understand why it is important to be eating a healthy breakfast everyday. It also includes a simple guide to choosing breakfast cereals.

breakfast time

Why is breakfast important?

Well firstly.. it gives you energy! It's the first meal that you have when you wake up after a long night of fasting. It's there to 'break' the 'fast'. It's particularly important for your BRAIN, which need sugars to be able to work and concentrate properly.

It also boosts your metabolism! This means your body is working faster and burning more energy up. Breakfast fills you up, which makes you less likely to get hungry later and start eating snacks which are often high in energy and fat.

It has been found that people who eat breakfast are LESS LIKELY to become OVERWEIGHT.

FINALLY.. it can be a great source of fibre, whole grains, vitamins and minerals.

Do I have time?

Not having enough time stops many people from having breakfast. BUT breakfast doesn't have to take a long time.

Here are some quick tips that can help you fit breakfast into your morning routine!

• Set your alarm 5 minutes earlier - make up for it by going to sleep 5 minutes earlier
• Have a simple breakfast - e.g. bowl of cereal, piece of toast
• Eat it on the go - take it with you
• Prepare or pack it the night before - e.g. soak your oats the night before so they're ready to eat when you wake up

Which breakfast cereal should I buy?

Supermarket aisles can be overwhelming!

Breakfast cereals can be a quick and easy meal to have in the morning. But when you're standing in the breakfast aisle of the supermarket, and hundreds of cereals are calling to you, which one should you choose??

SO, I've created a list of things to look at, which can help you to choose a healthy breakfast cereal. These include: fibre, whole grains, not a lot of sugar, salt, vitamins, and minerals.

Fibre

Adults are recommended to eat 25-30 grams of fibre every day. This helps to keep your digestive system healthy and regular. It can also decrease your risk of bowel cancer, diabetes and heart disease. Fibre is found in breads, fruit, vegetables AND breakfast cereals.

• Try to choose cereals with at least 10% fibre in them

You can check this by looking at the nutrition panel:

1. Find the word 'fibre'
2. Follow fibre across to the 'per 100g' column
3. There will be a number here, which equals a percentage. e.g. fibre per 100g = 10g (this equals 10%)

Wholegrain

A grain includes 3 parts: bran, germ and endosperm. Some breakfast cereals are refined, with the bran and germ removed from the grain. This means 25% of the protein is lost as well as many vitamins, minerals, antioxidants and healthy fats.

Bread and grains

SO.. we want to choose cereals which have the whole grain still in them!

1. Find the cereals ingredients list
2. Look for the word 'WHOLE' (e.g. whole wheat)
3. The higher percent of whole grains the better

Sugar

This sweet substance is a source of energy BUT too much can lead to obesity, diabetes and tooth decay.

Try and find breakfast cereals which contain:

• less than 15% sugar
• less than 25% sugar if it contains dried fruit

To check the percent of sugar:

1. Find sugar in the nutrition panel
2. Look across to the column which says "per 100g"
3. The number here is the percent of sugar this cereal contains (e.g. 10g per 100g = 10%)

If you find your cereal isn't sweet enough, try adding fruit as a sweetener instead of sugar.

Salt

There can be surprisingly large amounts of salt in cereals! Salt is made from sodium and chloride. Eating too much sodium can increase your risk of getting high blood pressure.

Try and choose a cereal which has less than 400mg of sodium per 100g

1. find the word 'sodium'in the nutrition panel
2. look across to the 'per 100g' column
3. the number here is in mg (e.g. 400 = 400mg)

Vitamins and minerals

Many cereals can contain added vitamins and minerals which can help you achieve the daily amounts you need.

AD2009Aug13 Rubus 01

Don't forget you can:

• Add FRUIT for a great natural source of many vitamins.
• Add MILK or YOGHURT for a great natural source of calcium.

Healthy breakfast ideas

You don't have to stick to one breakfast cereal, keep breakfast fun and mix it up!

• 
  Porridge with fruit and nuts
• 
  Oatmeal with blueberries
• 
  Poached eggs with smoked salmon, spinach and wholegrain bread
• 
  Poached egg on wholegrain toast
• 
  Bowl of cereal
• 
  Fruit smoothie with milk and yoghurt
• 
  Tomato, avocado and cheese on wholegrain toast
• 
  Bowl of muesli with milk and fruit

Are weight loss diets worth their dollar $?

Australia's weight loss industry

Australians are continuing to invest increasing amounts of money towards becoming thinner and healthier. Throughout 2014-2015, Australians are expected to spend approximately 603 million dollars on weight loss services, low calorie foods and dietary supplements. At any given time approximately one third of people are actively trying to lose weight and another third are trying to maintain their lost weight. However, regardless of these efforts we are still seeing an increase in the rates of overweight and obese Australians. In 2011-2012 approximately 63.4% of Australians were either overweight or obese, largely increased from 56.3% in 1995.

Despite Australians efforts and financial investments into weight loss services we are not overcoming our battle with obesity.

What is a fad diet?

Fad diets promises rapid weight loss and a quick fix solution to health. They work by promoting restrictive and unbalanced diet behaviours, such as focusing on consuming single foods or nutrients, or by eliminating specific foods or food groups. These habits are focusing on short term changes that are unsustainable in the longer term and usually are not backed up with scientific evidence.

1. Reduced energy diet

Provide approximately 1000-1800 kcal per day with a balanced portion of energy from macronutrients, carbohydrates (CHO), protein and fat. Aims to create an energy gap by consuming less energy through foods than your body burns through functioning and daily activates.

Example: Weight watchers

2. Low carbohydrate (CHO) diet

The Atkins Diet- Foods restricted: Breads, cereals, pasta, rice, fruits and vegetables

The Atkins Diet- Foods eaten freely: Animal products, red meats, eggs, fats, oils (1)

Works by limiting carbohydrates to between 20-100g per day while allowing unlimited amounts of protein and fats.

Example: The Atkins diet

Restricts CHO to 20-30g per day. Results show that low CHO diets have better results at the 6 month point, but at 12months and beyond there was no difference from low fat diets. Research has shown this diet may increase LDL (bad) cholesterol by 2-3%. Furthermore the American Heart Association cautions against following this diet due to its high saturated fat content.

3. Low fat

Fat is restricted to approximately 5-10% of total energy intake. Low fat diets are usually less energy dense. As fats contain more energy per gram compared to carbohydrates and protein you generally fill up on less energy dense foods.

Macronutrient	Energy per gram
Fat	37kj
Protein	17kj
CHO	16kj

4. Novelty diets

Usually allows one specific food or food group and exclude almost all others. Generally very unbalanced diets which are difficult to sustain in the long term.

Example:

• The cookie diet
• The cabbage soup diet
• The lemon detox diet
• The raw foods diet.

What do the results say about their success?

Weight loss is a very complex process involving many physical and mental processes. Unfortunately there is no magical pill or quick fix solution to weight loss. While some diets promote themselves as an easy weight loss solution generally fad diets are highly restrictive and unsustainable. This often results in people feeling more disheartened about themselves than they started.

Research has compared different diets consisting of varying amounts of protein, CHO, and fats, ranging from high CHO to a low CHO and high fat diet. Results found that at the six month point all diet groups had lost an average of 6kg, and by 12 months people had begun to regain weight. By 2 years all diets had similar results with no diet being more superior to another.

The total energy intake is more important than the nutrient composition in determining weight loss results.

What should we do from here?

In the US Americans are spending $33 billion dollars per year on fad diets. Instead people would be better off investing in a healthy eating and exercise plan which they can follow for the rest of their life. For a majority of people, fad diets will not result in long term weight loss. Small and sustainable lifestyle changes will help to ensure long term weight management.

Tips for successful weight management:
Balance your energy intake from all macronutrients Eat breakfast each day Keep track of your weight and keep a food journal. Exercise regularly Have ongoing support from a local weight loss professional

Where should I go for further readings of recommendations?

• Find your local Accredited Practising Dietitian (APD) visit: Dietetic Association of Australia: [[33]]

• Australian Dietary Guidelines summary: [[34]]

• Fad Diets: What are they really doing to you? [[35]]

Eating for Optimal Bone Health in Your 50's

1950's milk advertisement

From a young age we're told that calcium is important for strong, healthy bones. As we reach menopause (the end of menstrual periods that occurs between 45-55 years), eating calcium-rich foods holds even greater importance as our body composition and hormone levels change. Making smart choices in terms of nutritious foods and a healthy lifestyle can help to optimise bone health and your enjoyment of life.

Why is bone health important?

Our bones provide the structure for our bodies, and allow us to move and carry out everyday processes. Reinforced with the mineral calcium, strong, healthy bones rely on a balanced diet and regular weight-bearing exercise to support the body

Peak bone mass

‘Peak Bone Mass’ is reached in early adulthood, and describes the stage at which the skeleton has reached its full growth potential, and bones are at their thickest and strongest. The female sex hormone oestrogen plays a role in protecting bones by retaining bone strength.

The importance of bone health after menopause

Bone mass remains fairly stable during early adulthood; but come menopause these oestrogen levels drop, and the protective effects it has on bones are reduced. Subsequently, during menopause women tend to lose bone mass – at a rate of about 2-3% each year for the first 5 years of menopause, and then around 1% per year to the end of life. Adding to the increased bone loss, at this age there is a decline in calcium absorption in the gut, and an increase in calcium excretion through urine. Due to the increased bone losses, postmenopausal women are at a greater risk of a condition of low bone density called osteoporosis. Translating literally to ‘porous bones,’ osteoporosis results in weakened bones and often, bone fracture. Consuming additional calcium is important in this life stage, and evidence shows that doing so can reduce the risk of bone fracture

How much do I need?

The Recommended Dietary Intake (RDI) for women aged 51-70 increases from 1,000mg/day in young adulthood, to 1,300mg/day. Worryingly, it is estimated that most Australians consume only half of their recommended calcium intake, placing them at risk of weakened bones

'Legendairy'

Dairy foods are the richest source of calcium. They are widely accessible and efficiently absorbed in the body, making them the best choice for ensuring your calcium needs are met Current recommendations suggest women aged between 51-70 years consume 4 serves each day of foods from the dairy and alternatives group.

A glass of milk

Cheese

Women	Recommended Dietary Intake (RDI)
19-30 years	1000mg/day
31-50 years	1000mg/day
51-70 years	1300mg/day
71+ years	1300mg/day

A standard serve from this food group includes:

• 1 cup (250ml) fresh, UHT, powdered or buttermilk
• ½ cup (120ml) evaporated milk
• 2 slices (40g) hard cheese, such as cheddar
• ½ cup (200g) ricotta cheese
• ¾ cup (200g) yoghurt
• 1 cup (250ml) soy, rice or other drink with added calcium

Don't do dairy? Alternative sources of calcium

Almonds

The following contain around the same amount of calcium as a serve of milk, yoghurt or cheese:

• 100g almonds
• 60g canned sardines
• ½ cup (100g) canned salmon with bones
• 100g firm tofu
• 3 tbsp (60g) tahini (Sesame seed paste)
• 2 tbsp (40g) chia seeds
• 300g bok choy

Other factors affecting bone health

Nutrition aside, there are a number of other considerations that can impact on bone health.

Weight bearing exercise

Zumba - fun AND good for bone health!

Physical activity plays an important role, both in the maintenance of bone health, and the prevention of losses. All exercise offers health benefits, but specific types of exercises, known as 'weight bearing,' are important for improving bone strength. Examples of these include:

• Power walking
• Jogging
• Netball
• Tennis
• Aerobics
• Zumba
• Lifting weights

Vitamin D intake

Important for calcium absorption and hardening of the bones, Vitamin D is only found in small amounts in food, and our main source is via a natural reaction of direct sunlight on our skin. A healthy balance must be met to gain adequate sun exposure without damaging the skin.

Caffeine, alcohol

Both of these substances are known to interfere with calcium absorption and increase losses. Consumption of drinks like tea, coffee, soft drinks and alcohol should be limited to avoid negative affects

Tips to cram in more calcium

Greek yoghurt and muesli, a delicious breakfast or snack

• Snack on reduced fat milk, yoghurt and cheese
• Serve soups and curries with natural yoghurt
• Swap your lunchtime can of tuna for salmon with bones
• Add reduced fat milk powders to casseroles, soups and sauces
• Try tahini (sesame seed paste) instead of your usual peanut butter
• Make a homemade yoghurt based dip - tzatziki is a favourite.

Further reading

For more information:

Australian Dietary Guidelines

Osteoporosis Australia

Better Health Channel

Dairy Australia

Healthy Dinners for One

Below you will find information on how to cook healthy dinners and budgeting tips for people who live alone.

Here is a dinner with 3 serves of vegetables, 1 serve of meat, and 1 serve of grain

Why eat healthy?

There are many reasons to eat healthy food including:

• Happiness and enjoyment
• Preventing diseases such as type 2 diabetes, heart disease, stroke and some cancers
• Maintaining a healthy weight

There are 5 food groups we should eat to maintain good health:

1. Vegetables & Legumes/Beans
2. Fruit
3. Grains and Cereals
4. Meat and Alternatives, such as Lean meat, poultry, fish, eggs, nuts and seeds, and legumes/beans
5. Milk, yoghurt, cheese and/or alternatives

What to eat for dinner

Vegetables

Fruit and dairy (and alternatives) are healthy foods but not usually eaten at dinner; to find more information on the recommendations for fruit and dairy and alternatives please click here for serving sizes and here for how many serves to eat each day.

VEGETABLES and LEGUMES/BEANS

Some options are tomatoes, green beans, sweet potato, corn, potatoes, beetroot, celery, carrots, lentils, kidney beans, black beans, chickpeas, borlotti beans and many more.

• Only 6.8% of Australians eat enough vegetables and legumes/beans!

• Dinner is the perfect meal to eat more!

What is a serve of Vegetables/Legumes/Beans?

Each photo below is an example of 1 serve. Click photos for detail.

• 
  75 gram vegetables e.g. carrot
• 
  75 gram e.g. potato
• 
  Half a cup of cooked vegetables, e.g. cooked peas
• 
  1 cup of raw salad leaves, e.g. raw spinach
• 
  1/2 cup legumes or beans e.g. chickpeas

How many serves?

• Adults - 5 serves each day

• At dinner try to eat 3 serves or fill half your plate.

GRAINS and CEREALS

Grains and Cereals

Some options at dinner include bread, rice, quinoa, pasta, cous cous, barley, polenta...

• Pick wholegrain, wholemeal and seeded varieties

What is a serve of Grains and Cereals?

Each photo below is an example of 1 serve - click photos for detail.

• 
  1/2 cup of cooked grain, e.g. quinoa
• 
  1/2 cup of cooked grain, e.g. spaghetti. Wholemeal pasta is the best choice.
• 
  1 slice of multi-grain bread
• 
  1/2 cup cooked grain, e.g. brown rice

How many serves?

Most adults need 6 serves each day, as you age you need less, for more information click here.

At dinner eat 1 or 2 serves.

MEAT and ALTERNATIVES

Lentils and Beans

Some options at dinner include, lean red meat, poultry, fish, lentils, beans, tofu, nuts and seeds.

What is a serve of Meat and Alternatives?

Each photo below is an example of 1 serve - click photos for detail.

• 
  65 grams red meat (90 - 100 grams uncooked)
• 
  80 grams cooked chicken (100 grams uncooked)
• 
  100 grams fish (115 grams raw weight)
• 
  Small canned fish (95 grams) - springwater is best
• 
  1 cup of legumes or beans, e.g. chickpeas
• 
  2 cooked eggs

How many serves?

Men

• 19 – 50 years: 3 serves each day

• 51 years and over: 2.5 serves each day

Women

• 19 – 50 years: 2.5 serves each day
• 51 years and over: 2 serves each day

At dinner try to eat 1 -2 serves.

Cooking Tips

Time-saving cooking methods

• Pressure cooking
• Slow cooking e.g. soups, stews, casseroles.
• Microwave cooking
• Stir Fry

Cook extra

• Meals - you could cook a recipe that serves 4 and keep in the fridge or freezer in meal-size portions.
• Vegetables - cook double, and store in the fridge and for your next meal
• Grain - pasta, rice or quinoa can be kept in the fridge for 3 days. Reheat in the microwave, or eat cold in salads.

Try new recipes

• Find cheap cook books from Op shops.
• Borrow cook books from your local library.
• Swap favourite recipes with friends.
• The internet has great recipes such as,Taste website cooking for one,Jamie Oliver meals for one

and Simply Great recipes for one.

Saving Money

Living alone can be expensive, below are some money-saving tips:

Buy in bulk

Scrambled eggs, with baked beans, mushrooms and toast

Lentil and vegetable soup with avocado

Bean salad

Some foods are cheaper sold in bulk, such as:

• Potatoes
• Onions
• Pasta
• Rice
• Herbs & Spices
• Meat – freeze in portions

Canned foods

Very cheap and last a long time in the cupboard:

• Beans
• Lentils
• Tuna Sardines
• Tomato
• Corn

Freezing

• Vegetables
• Berries
• Meat and fish
• Bread - stays fresh
• Meals

Eat seasonally

• Vegetables and fruit are often cheaper in season.
• Local markets and green grocers are usually cheaper than supermarkets.

Swap the meat!

• Meat is very nutritious but usually more expensive than eggs, beans and lentils. Some recipes you could try:
• Eggs - scrambled, boiled, omelette, frittata
• Lentils - soup, stew, salad
• Beans - Mexican dishes, salads, soups

Write a list

• Plan your meals, and write a list before you go shopping so you don’t buy extra things you don’t need.

More Information

• Cookbook:Pressure Cooking
• Australian Dietary Guidelines
• Information about Australian dietitians
• The Better Health Channel

Fibre: The Forgotten Nutrient

Oats, barley and various products made from them

Fibre is the part of plant food that cannot be digested in the gut. It is an essential part of the human diet necessary for digestive health.

Types of Fibre

There are three types of fibre - insoluble fibre, soluble fibre and resistant starch.

• Insoluble fibre. Insoluble fibre acts to speed up the digestive system helping to prevent constipation. It is found in wheat products such as bread, pasta and breakfast cereal, and other grains including rye, brown rice and quinoa
• Soluble fibre. Soluble fibre acts to slow down the digestive system, making you feel fuller for longer. It also lowers 'bad' cholesterol. It is found in oats, fruits, vegetables and legumes.
• Resistant starch. Resistant starch provides some of the benefits of insoluble fibre and some of the benefits of soluble fibre. It feeds good gut bacteria, promoting good digestive health. It is found in wholegrains, legumes and cooked and cooled starchy foods including potatoes, pasta and rice.

All three types of fibre are needed for digestive health. Try to eat balanced diet with a range of fibre rich foods to make sure you get all three types.

Sources of Fibre

Fibre is found in plant based foods. Sources include wholegrains, fruits, vegetables, legumes, breakfast cereals, dried fruits and nuts. Note while being sources of fibre, dried fruits are high in sugar and nuts are very high in kilojoules. Both should be consumed in moderation. Some good sources are shown below.

Some breakfast cereals such as bran flakes with sultanas are an excellent source of fibre

Sources of Fibre

Food	Serving size (kilojoules)	Fibre (g)
Bread - wholemeal + grain	30 g (360 kJ)	2.3
All Bran breakfast cereal	45 g (620 kJ)	13.0
Apple	1 medium - 150 g (300 kJ)	3.5
Peas - frozen	1/2 cup - 75g (220 kJ)	3.3
Chickpeas - canned	1/2 cup - 75 g (340 kJ)	4.3
Dried figs	2 figs - 30 g (30 kJ)	4.3
Almonds	30 g (750 kJ)	2.6

Benefits of Fibre

Fibre is well known for preventing constipation. Low fibre diets have also been associated with a number of other health conditions. These include

• Haemorrhoids
• Diverticulitis
• Irritable bowel syndrome
• Obesity
• Coronary artery disease
• Diabetes
• Some cancer including colon cancer
• Allergies

Fibre recommendations

Keep skin on fruit and vegetables such as apples for up to twice as much fibre

The Australian Dietary Guidelines recommend at least 25 g/day of total fibre for women and 30g/day for men. A sudden increase in fibre may cause digestive discomfort, bloating and flatulence and it is therefore recommended that dietary changes be made slowly. Tips for increasing fibre intake include

• Swapping to wholemeal or wholegrain bread. If you must have white bread, choose a fibre enriched variety
• Choose wholegrain carbohydrates such as wholemeal pasta, brown rice or quinoa.
• Choose a breakfast cereal with at least 8% fibre
• Opt for higher fibre snacks like fresh fruit, dried fruit, nuts or wholegrain crackers and vegetables with hummus.
• Where possible keep the skin on fruits and vegetables (such as apples and potatoes). A large percentage of the fibre is found in or just below the skin.

Other Tips

Figure 1: How to read a nutrition information panel

• To check the fibre content of a food, look for the nutrition information panel. It is not compulsory to include dietary fibre in this panel, however most foods that contain fibre will include it. You may need to consider how much of the food you actually eat (for example, a serve of oats might say half a cup but if you eat a whole cup, you need to double the serving size). Figure 1 shows a nutrition information panel. For more information on label reading and healthy food choices, see chapter 36 - Healthy eating habits/Reading Food Labels to Make Healthy Food Choices
• Generally, when comparing similar foods (e.g. different varieties of bread), the food with the higher fibre content will be the healthier option. As well as the direct benefit of fibre, foods higher in fibre are often less processed and lower in sugar or fat than low fibre alternatives.
• Diets higher in fibre have been shown to provide a range of health benefits over low fibre diets. However it is important to note studies are usually investigate a diet naturally high in fibre rather than diets that include a fibre supplement. Most foods naturally high in fibre are also high in other nutrients. For optimal health, try to meet fibre recommendations by consuming a range of foods high in fibre including wholegrains, fruits, vegetables and legumes.

More Information

For more information on the different types of fibre and fibre sources, visit "Are you eating right for your digestive health"

For the Victorian Government's recommendations for fibre, see "Fibre in food"

For a full list of the amount of fibre found in different foods click here, then click "Browse nutrient list" and select "Dietary fibre"

References

[36] Better Health Channel. (2014). Fibre in food. Retrieved from https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food

[37] Burgen (2011). Are you eating right for your digestive health. Retrieved from https://www.glnc.org.au/wp-content/uploads/2011/04/Consumer-brochure-4pp-A5-V7-FINAL2.pdf

[38] Food Standards Australian and New Zealand. (2013). NUTTAB 2010 Online Searchable Database. Retrieved from https://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx

Healthy Eating for Productive Studying

It's easy to forget about healthy eating when trying to balance university, work and social commitments. This page provides an easy guide for making healthy eating habits a normal part of your day. Eating healthily optimises health and improves how productive you are during the day - definitely a bonus with all the study to get done! So why not give it a go? It's not as hard as you may think.

Studying at University

How can healthy eating help me study?

Eating healthy foods and drinking fluids frequently across the day can:

• Increase focus and concentration
• Improve energy levels
• Decrease your risk of headaches, tiredness and dehydration
• Help stop you getting rundown/sick

All of which can maximise how effective you are at getting things done, study and exam preparation included.

When should I eat?

Alarm Clock

When you eat food your body breaks it down into energy. The brain in particular needs an even release of energy (in the form of a sugar called glucose) to perform at its best. To keep your brain happy it is recommended that you eat small meals often throughout the day (every 2-3 hours). In general, this means having 3 main meals and 2-3 snacks each day.

Tips for Eating Frequently Think ahead - plan at the start of the day what and when you’re going to eat Pack your bag with healthy snacks the night before Make healthy meals and snacks in bulk Kick start your day with breakfast – grab something on the go if you’re in a rush

What should I eat?

You may have heard about the wonderful power of blueberries and walnuts on brain performance. Yes some foods do provide extra benefits but the most important key is to eat a wide variety of healthy foods - this ensures your brain and body get all the different nutrients they need.

Protein and fibre filled foods are your friends - they enable you to concentrate and feel fuller for longer. These types of foods include vegetables, fruit, nuts, seeds, eggs, low fat dairy products (milk, cheese, yoghurt), lean meat, fish and healthy grains and cereals (not white/refined - we’re talking about the good stuff – wholemeal/brown pasta, bread, rice etc.).

The Australian guide to healthy eating is used as a general guide as to the amount of these foods we should be eating each day for optimal health. To begin with aim to for vegetables and healthy grains to make up a half of what you eat each day. Snacking on vegetable and grain based foods is a great way to get started.

Garlic and herb pita bread crisps and air popped popcorn

Healthy Snack Ideas Apple wedges or celery sticks with peanut butter Garlic and herb pita bread crisps Trail Mix – dried fruit, nuts and seeds Frozen grapes - perfect in summer! Brown rice crackers or veggie sticks with your favourite spread/dip Low fat yoghurt, blueberries and cinnamon Popcorn (air-popped) Rice paper rolls Homemade sweet potato wedges

What and how much should I drink?

Glass of water with ice cubes

Sources of fluid include plain water and other drinks such as milk, tea, coffee, juice, soft drink. Fresh water is the best choice – it is your brain's favourite fluid for keeping you hydrated. Your body and brain need water for all vital functions.

Too little water intake can cause dehydration, making it hard to study and concentrate. To stop this from happening adult women and men should drink 2.1 – 2.6 litres (approx 8- 10 cups) of fluid each day. This may seem like a lot. Do not feel like you need to start having this much straight away, gradually work up to it.

Tips for Drinking More Water Water does not have to be boring, get creative and make it interesting! Here are some helpful ideas to get you started: Buy a cool looking water bottle Infuse water with flavour (try lemon, mint, cucumber or strawberries) Add ice-cubes made from fresh fruit to water Hot water in winter is a perfect way to keep warm Make water accessible - keep a water bottle in your car, handbag, study desk etc. When you see a water fountain, fill up your drink bottle Remind yourself to drink using mobile phone applications (Daily Water Free-Water Reminder Counter,Plant Nanny – Water Reminder with Cute Plants,Watermind Me)

Caffeine - good or bad?

A small cup of coffee

Like many students you may have found that a cup coffee or tea does wonders for your concentration. This is because it contains caffeine - in moderate amounts this substance acts on the brain to improve focus and feelings of tiredness.

In general tea and coffee are safe sources of caffeine provided you don’t have more than 400g which is approximately 4 cups of instant coffee or 2 to 2.5 small bought coffees per day. Listen to your own body signals to know when you have had too much caffeine (headaches, nervousness, sleeplessness).

Caffeine is also found in energy drinks. It is best to limit energy drinks - research has shown that they may increase your risk of heart problems.

Helpful Resouces

• Healthy snack ideas on a University student's budget
• Eat to succeed: A guide to healthy eating during university exams
• Healthy eating for tertiary students
• Healthy eating for college students on a budget
• Healthy Eating off Meal Plan
• Student survival guide to healthy eating
• AGHE summary booklet
• Effective Eating for Exams
• Superfoods for College Students

References

AHA. (2013). Energy drinks may increase blood pressure, disturb heart rhythm. Retrieved 22/10/2014 from https://www.heart.org/HEARTORG/News/NewsReleases/Energy-drinks-may-increase-blood-pressure-disturb-heart-rhythm_UCM_450577_Article.jsp

Chandra, R. K. (1997). Nutrition and the immune system: an introduction. The American journal of clinical nutrition, 66(2), 460S.

Mayo Clinic. Caffeine: How much is too much? Retrieved 22/10/2014 from https://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678?pg=1

NHMRC.(2006). Nutrient Reference Values, Water. Retrieved 22/10/2014 from https://www.nrv.gov.au/nutrients/water

NHMRC.(2010). About the Australian Guide to Healthy Eating. Retrieved October 22/10/2014, from https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines.

UCLA Health. (2005). How nutrition and exercise can increase productivity and lower health care costs. Retrieved 22/10/2014 from https://www.uclahealth.org/body.cfm?id=502&action=detail&ref=134

Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, D., & Walsh, A. (2011). Understanding Nutrition: Australian and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia.

Young Adult Nutrition: A Pathway to Health in Later Life

Young Adult Nutrition

The time of young adulthood, spanning the years 19 to 30, is a time when diet, body weight and lifestyle can strongly effect our future health and well-being. It is therefore very important that, during this time, we maintain a healthy diet and lifestyle, and try to meet the dietary targets that have been outlined by the Australian Guide to Healthy Eating and the Australian Dietary Guidelines. Meeting these targets ensures that we are getting the energy and nutrients that our bodies need, and can also help to protect us from developing certain diseases influenced by lifestyle, including cardiovascular disease, type II diabetes and some cancers.

Australian Guide to Healthy Eating

The Australian Guide to Healthy Eating is a food guide that provides the most current advice on the types and amounts of foods that we should be eating in order to optimise our health. This guide is made up of five major food groups that should be included in our diet everyday. These five food groups are organised on a plate model, according to the amount of our diet that each food group should make up. Each food group has a set number of serves that we should be eating per day, in order to meet our nutrient requirements and avoid deficiency.

5 Major Food Groups

Grains/Cereals

Examples of foods belonging to the grains/cereals food group

The grains and cereals group is the largest group on the Australian Guide to Healthy Eating model, which means that the largest amount of our dietary intake should be from this food group. Some examples of food from this group include breads, breakfast cereals, rice, pasta and noodles. It is advised that at least two thirds of our intake from this food group be made up of wholegrain options over refined options such as white rice and pasta, as wholegrains offer more dietary fibre and nutrients. Major nutrients that grains provide include:

• Carbohydrates - Important for providing our bodies with energy
• Protein - Allows our body to make the protein that we need for our cell function
• Fibre - Helps to regulate our digestive system
• B-group vitamins - Essential for the mechanism of energy release in the body

Vegetables

Vegetables are the second largest food group and this includes fresh, frozen and canned vegetable varieties, as well as legumes such as beans, lentils and chickpeas. The majority of vegetables are relatively low in energy, but are also very high in vitamins and minerals so they are very beneficial to our diet. Such nutrients include:

• Vitamin A - Necessary for cell growth and optimal vision
• Vitamin E - An antioxidant which helps protect cells from the damage of free radicals
• Vitamin C - Also an antioxidant but also plays an important role in strengthening our resistance to infection
• Folate - Necessary for new cell growth

Meat/Meat Alternatives

This food group includes lean meat and poultry, fish, eggs, nut & seeds, and legumes & beans. Nutrients that are found in abundance in this food group include:

• Protein
• Iron - Allows for the availability of oxygen in the blood and muscles
• Zinc - Necessary for growth & development as well as playing an important role in our immune function
• Omega 3's - Provided by fish, they are essential for normal growth and development, particularly of the eyes and brain

Dairy/Dairy Alternatives

The dairy group includes milk, cheese, yoghurt and calcium fortified products such as soy milk. It is advised that we choose mostly reduced fat options as full fat dairy varieties can increase the saturated fat and kilojoule content of the diet. Dairy foods are rich in:

• Magnesium
• Phosphorus
• Calcium

Which are all important contributors to bone and teeth health.

Fruit

Examples of types of foods found in fruit food group

The fruit food group includes fresh, frozen, canned and dried varieties of fruit. It is recommended that dried fruit and fruit juices be limited as both can contribute to tooth decay, and fruit juices are high in kilojoules and lack dietary fibre. Fruit is a major source of nutrients such as:

• Fibre
• Antioxidants
• Vitamin C
• Folate

Serve Requirements

Food group	Serves per day women aged 19-50 years	Serves per day men aged 19-50 years	Serve example
Grains/Cereals	6	6	1/2 cup rice-pasta-noodles, 3/4 cup cereal, 1 slice bread
Vegetables	5	6	1/2 cup cooked vegetables, 1 cup salad vegetables, 1/2 medium potato
Meat/Alternatives	2.5	3	65g cooked red meat, 1/2 cup lentils, 2 large eggs
Dairy	2.5	2.5	1 cup of milk, 200g yoghurt, 2 slices (40g) cheese
Fruit	2	2	1 medium piece e.g. apple, 2 small pieces e.g. apricots

Additional Resources

If you would like any further information on dietary recommendations or the Australian Guide to Healthy Eating, the following resources may be helpful:

• Australian Dietary Guidelines [39]
• Australian Guide to Healthy Eating [40]

Calcium, Vitamin D and Bone Health in Women over 50

In women over the age of 50, the amount of Calcium their body needs daily increases. This is because changes in their body’s hormones means that they require more Calcium to keep their bones healthy and strong. Unfortunately many women do not meet these requirements, and risk losing bone mass. It is important to understand where and how they can increase their Calcium intake each day. Below is some information about what Calcium is and does, why it is important, where to find it and how Vitamin D helps Calcium to help women over 50 have strong and healthy bones.

Calcium

What is Calcium?

Calcium is a nutrient that is an important part of bones. It also has other roles in the body such as helping our muscles contract, helping our heart beat and helping our nerves send messages.

What are my requirements?

Women aged 51-70 years old need 1300mg of Calcium per day. Serves of dairy: 4 per day

• 1 serve of dairy equals 250ml of milk, 3/4 cup of yoghurt or 2 slices of cheese

Calcium and Bone Health

Think of calcium in bones like money in a bank. Every day we deposit the calcium we eat into the bone bank and withdraw the calcium we need for our body to work properly. When we are teenagers and young adults our body is building up our bones, so if we are eating enough Calcium, our deposits into the bone bank are more than our withdrawals. When we are in early to middle adulthood our withdrawals and deposits should be equal, again, as long as you are eating enough calcium to make that deposit. However for women, once they get to the age 50, changes in their body’s hormones mean that their withdrawals get larger and larger. This is why it is important to make sure you eat enough calcium every day.

Food Sources of Calcium

Food Sources of Calcium

Dairy Foods

Good Sources:

• Milk
• Yoghurt
• Tasty Cheese
• Ricotta Cheese
• Parmesan Cheese

Other Sources (with not quite as much Calcium as those foods listed above):

• Feta Cheese
• Cottage Cheese

Non Dairy Foods

Good Sources:

• Soy/Rice/Almond Milk
• Sardines with bones
• Fortified breakfast cereals
• Dried Figs
• Green Leafy Vegetables
• Tofu

Other Sources (with not quite as much Calcium as those foods listed above):

• Almonds
• Pumpkin Seeds
• Oranges
• Sesame Seeds

Tips to include more Calcium into your day

• Layer spinach into a lasagne
• Tahini dip and broccoli florets for a snack
• Add tofu to a stir fry
• Make a snack mix of almonds, pumpkin seeds, sesame seeds and dried apricots or figs
• Add yoghurt to soups or as use a salad dressing

Calcium Supplements

Should I take a supplement?

If you cannot get enough Calcium from foods, then the current recommendations are to take a supplement. It is important to meet your Calcium requirements, but not exceed the maximum daily Calcium intake of 2500mg. Too much Calcium can increase the risk of heart attack in older women. If you are concerned about whether you are getting enough Calcium, visit a dietitian.

Types of supplements

There are two main types of supplements; calcium carbonate and calcium citrate. The difference is the way the calcium is packaged in the tablet. When we get over the age of 50 our body more easily absorbs calcium citrate supplements. Most calcium supplements will come in the form of 1000mg per tablet, however the calcium is better absorbed if you have 500mg (so ½ a tablet) twice per day with food.

Vitamin D

What is Vitamin D?

Like Calcium, Vitamin D is a nutrient important for Bone Health. Vitamin D is important in helping calcium be absorbed from food, helping the Calcium get to the bones and keeping the amount of calcium in our blood constant. Vitamin D’s role in bone health lies mostly in its ability to help calcium travel from our food, to our bones. It also plays an important role in maintaining the bone’s strong structure.

What are my requirements?

Women aged 51-70: 10 micrograms of Vitamin D per day

Sources of Vitamin D

Sunlight

Food Sources

Good Sources:

• Fatty Fish
• Salmon
• Mackerel
• Tuna

Added to foods such as:

• Margarine
• Milk
• Orange Juice
• Cereal

Vitamin D and Sunlight

Humans are able to capture the sun’s UV light and when it hits the skin, turn it into Vitamin D. So how much sunshine do you need? It depends on the type of skin you have and the season of the year. For example in winter, Melbournians need around 2-3 hours of sunlight on their hands, arms and face, but in summer need only a few minutes per day. If you have darker skin you may need up to three times as long in the sun, as darker skin is not as good at making vitamin D as pale skin.

Where can I get more information?

• Osteoporosis Australia
• Healthy Bones Australia
• Dietitians Association of Australia
• Nutrient Reference Values
• Cancer Council

Optimising iron intake in a plant based diet

The following page provides a guide on the importance of iron and how individuals following a plant based diet can optimise their iron intake.

Vegetables

Iron basics

What is iron?

Iron is not just a metal, it is an essential mineral vital for many body functions.

The role of iron

where 2/3 of the body's iron is stored

1. Oxygen transport- Iron is an important part of a protein found in red blood cells. This protein allows red bloods cells to bind to oxygen. The oxygen in then able to travel through out the body in the blood. This accounts for 2/3 of the iron in the body.

2. Iron is also part of protein found in the muscles. Similar to iron's function in the blood, this protein in allows oxygen to be carried in the muscle where it is used to create energy and allow movement.

3. Iron makes up a part of many enzymes, that have various functions in the body including immune function.

Haem and non-haem iron

Haem iron or animal iron: This type of iron is contained in animal flesh. Haem iron is absorbed 50% better than Non-Heam iron.

Non-Haem iron: This iron is found in both animal and plant based foods.

Non-haem iron is the only type of iron that vegetarians consume. For this reason it is important that those following a plant based diet are careful to ensure they are consuming enough iron.

Iron requirements

The Recommended Daily Intakes, as suggested by the Australian Health and Medical Research Council, for iron are as follows:

Men: 8mg

Women: 18mg

Iron deficiency

Anemia

If iron stores are low over a long period of time this may lead to a condition know as iron deficiency anemia. Anemia is a condition in which the body red blood cell count becomes deficient. Lack of red blood cells means that the blood cannot carry enough oxygen around the body.

Symptoms

• Symptoms of iron deficiency :
  
• Brittle nails
  
• Soreness and swelling of the tongue
  
• Cracks on the side of the mouth
  
• Restless leg syndrome
  

Symptoms of anemia (long term iron deficiency):

• Tiredness
  
• Pale skin
  
• Dizziness
  
• Weakness
  
• Breathlessness
  
• Headaches
  
• Cold hands and feet
  
• Chest pain
  
• Reduced immune function
  

Can you have too much iron?

Yes, too much iron in the body can be toxic, the name of the condition characterised by excessive iron stores is haemochromatosis. In the long term haemochromatosis can cause failure of the organs such as the liver, pancreas and the heart. The maximum safe level of intake for adults is 45mg a day.

.

Food sources of iron

Many vegetarian foods are good sources of iron, this includes pulses, legumes, dark leafy green vegetables, grain, cereals and dried fruits.

Bok Choy

Yellow lentils

Raw spinach

Raw tempeh (fermented soy)

The amount of iron found in some vegetarian foods

Iron rich foods	Serve size	Amount of iron (mg)
Black beans	1 cup	3.4
Cannellini beans	1 cup	4.1
Bok choy	1 bunch	3.2
Chickpeas	1 cup	3.3
Corn flakes	45g	4.5
Sultana bran	45g	6.1
Rice bubbles	45g	7.0
Dried apricots	5	1.5
Lentils	1 cup	3.8
Milo	1 tablespoon	6.0
Cashews	30g	1.9
Peas	1 cup	1.7
Quinoa	1 cup cooked	2.8
Brown rice	1 cup cooked	2.2
Rye bread	1 slice	1.0
Raw spinach	1 cup	1.6
Tofu	1/2 cup	3.6
Tempeh	1/2 cup	7.4
Marmite spread	1 teaspoon	3.2

All data from NUTTAB 2010 .

Factors influencing iron absorption

Factors enhancing iron absorption Orange juice containing Vitamin C There are a variety of factors than may enhance the absorption of non-haem iron, including: Vitamin C Which is found in foods such as oranges, lemons, limes, berries, tomatoes and kiwifruits Sugar While it is not recommend to consume excess sugars in the diet, natural sugars, such as honey, may assist iron absorption.

Factors inhibiting iron absorption A cup of coffee containing caffeine There are a variety of factors than may inhibit the absorption of non-haem iron, including: Caffeine Caffeine, when consumed 1 hour before or after high iron foods may inhibit its absorption. Foods containing caffeine include tea, coffee, energy drinks (like redbull, V and mother) and chocolate. Calcium While calcium is a mineral that is important for many bodily functions, including bone health, when consumed with iron rich foods it may block its absorption. Calcium is most commonly found in dairy foods such as milk, yoghurt and cheese.

Example of a high iron meal plan

Example 1

		Iron(mg)
Breakfast	2 Rye toast with 2tsp marmite	8.5
Snack	1 Handful of almonds	1.9
Lunch	2 Quinoa, kidney bean & broccoli burrito with guacamole	6.8
Dinner	Chickpea, tomato & spinach curry with brown rice	7.1
Total		24.3

Example 2

		Iron(mg)
Breakfast	Banana oatmeal with pumpkin seeds and dates	5.9
Snack	1 Cup of milo made with water or soy milk	6.0
Lunch	Tempeh & avocado sandwich	9.4
Dinner	Black bean chili with veggies & tofu	7.0
Total		28.3

Further information

Additional information can be found at:

• Nutrient reference values

• Better health

• Anemia facts sheet

• The Vegetarian Resource group

• Dietetics Association of Australia

Maintaining Health: For Older Australians

We must eat a variety of nutritious foods at all ages!

Older adults should eat a variety of nutritious foods and keep physically active to maintain their overall health and wellbeing. This page provides information on the differing nutrition needs of Australians over 65 years of age and how to meet these nutritional needs.

Why do my nutritional needs change as I get older?

As you age, your body needs less energy to perform everyday tasks. This is due to decreased amounts of muscle and bone mass within the body and increased amounts of fat within the body. Older adults also have a decreased appetite, which contributes to a reduced energy intake. While your energy needs decrease as you age, the need for some nutrients increases. This is due to the changes in the amount of muscle, bone and fat tissue within the body, and because the body is less able to absorb some nutrients from the gut.

Muscles: Use them or lose them!

Aerobics class for older adults

Physical activity is particularly important after age 65. It enables you to maintain muscle mass which is critical for supporting the skeleton, maintaining immune function and ensuring you are able to perform everyday tasks easily. Brisk walking, running or swimming is beneficial for maintaining fitness, while activities such as yoga or weight training promote bone and muscle strength, balance and flexibility. The Australian Physical Activity Guidelines for Older Australians (65 years and older) recommend at least 30 minutes of moderate intensity physical activity on most days.

What are my nutritional needs?

As stated before, the amount of energy needed by the body decreases as you get older. An average energy intake for adults over 65 years, with a light physical activity level, is 7000 kJ for females and 8200 kJ for males. This is a decrease of about 1000 kJ for females and up to 2000kJ for males from energy intakes at age 30. Adults over 65 years need greater amounts of some nutrients, most importantly protein, calcium, vitamin D and vitamin B12. Protein is essential for maintaining muscle mass and being able to perform everyday tasks easily. Calcium and Vitamin D are essential to maintain strong bones and teeth, and avoid bone fractures, while Vitamin B12 is important for mental ability and the production of energy.

How do I meet my nutritional needs?

The Australian Dietary Guidelines provide advice about the amounts and kinds of foods we should be eating to maintain our health and wellbeing, and meet our energy and nutrient needs. They translate the specific amounts of nutrients we need everyday, into common foods that are easy to understand. By following the recommendations on the types and amounts of foods we should be eating everyday, we are able to meet our energy and nutrient needs to maintain our overall health.

The Australian Dietary Guidelines for Older Adults

The US MyPlate is similar to the Australian Guide to Healthy Eating

1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs
2. Enjoy a wide variety of nutritious foods from the five food groups every day
3. Limit your intake of foods containing saturated fat, added salt and sugars, and alcohol

The Australian Dietary Guidelines outline five different food groups and the amount of serves of each food group you should consuming everyday to remain healthy. The following table outlines the five food groups and how many serves of each group men and women over the age of 70 should be consuming to meet their energy and nutrient needs.

Food Group	Recommended serves per day	1 serve equals
Vegetables and Legumes/Beans	Men - 5 serves Women - 5 serves	1/2 a cup of cooked orange/green vegetables or legumes/beans 1 cup of green leafy or raw salad vegetables 1 medium tomato 1/2 medium potato
Fruit	Men - 2 serves Women - 2 serves	1 medium sized apple, pear, orange or banana 2 small apricots, kiwi fruits or plums 1 cup of canned or diced fruit (no added sugar)
Grain and Cereal Foods	Men - 4.5 serves Women - 3 serves	1 slice of bread, English muffin or scone 1/2 cup of cooked rice, pasta or noodles 2/3 cup of cereal flakes
Lean Meat, Poultry, Fish and Alternatives	Men - 2.5 serves Women - 2 serves	65g of cooked red meat 80g of cooked poultry 100g of fish or 1 small can 2 large eggs 1 cup cooked dried legumes or beans 30g of nuts or seeds
Dairy Foods	Men - 3.5 serves Women - 4 serves	1 cup of milk 3/4 cup of yoghurt 2 slices of cheese

Adding variety to your diet!

A variety of nutritious foods

Incorporating all the different food groups into each meal and choosing a variety of nutritious foods from these five different groups everyday is important. It increases the chance of obtaining enough of all nutrients and makes meals more interesting and enjoyable.

Tips for adding variety:

• Choose lots of different coloured fruits and vegetables
• Buy fresh produce that is in season
• Stock up on basics such as pasta, rice, reduced fat milk and yoghurt, lentils and beans, eggs and lean meats, healthy frozen foods and vegetables
• Use wholegrain cereals (bread, rice and pasta) more often
• Bulk up meals with added beans, lentils, rice or pasta
• Use canned or frozen foods low in salt and sugar

How do I find out more information?

• Australian Guide to Health Eating
• Healthy Eating When You're Older
• Nutrition Australia: Nutrition and Older Adults
• World Health Organisation - Nutrition for Older Persons
• Dietitians Association of Australia

References

• Australian Government Department of Health. (2014). Australia's Physical Activity and Sedentary Behaviour Guidelines. Retrieved from https://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#chba
• Brown, J. E. (2011). Nutrition Through the Life Cycle. Belmont, CA: Wadsworth Cengage Learning.
• National Health and Medical Research Council. (2013). Australian Dietary Guidelines. Retrieved from https://www.eatforhealth.gov.au/guidelines
• Nutrition Australia. (2013). Nutrition and older adults. Retrieved from https://www.nutritionaustralia.org/national/resource/nutrition-and-older-adults
• Stewart, R., & Griffith University. (2012). Griffith Handbook of Clinical Nutrition and Dietetics. Southport, QLD: Griffith University, School of Public Health
• Whitney, E., Rolfes, S. R., Crowe, T., Cameron-Smith, D., & Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning.

Helping Middle-Aged Men Choose Healthier Takeaway Foods at Work

How do we fit vegetables in to such a busy, 'on-the-go' working lifestyle?

Setting the Scene

Be it at the office, building site, or car yard, all working men relate to the convenience of 'grabbing your lunch and go’ during busy times. Being realistic, your long-term health isn't exactly a priority when e-mails are to be sent, phone calls are to be made, and deals negotiated.

Are takeaway foods healthy options?

Commercial burgers are typical takeaway foods high in fat, salt, and refined carbohydrate

While takeaway foods are usually tasty, affordable, and most importantly, ‘time-savers’, they are high in nutrients our bodies don’t need large amounts of, like salt, saturated fats, and refined carbohydrates. These nutrients should be moderated throughout our day, as in large amounts over many weeks, months and years, they can cause us long-term health problems such as cardiovascular diseases, diabetes, and obesity .

Adding nutrition to takeaway foods

While is it very difficult to find takeaway foods which aren't filled with nutrients we don’t need so much of, knowing some quick and simple ways to add extra nutrition into them can be a very handy skill. Studies have shown that vegetables offer adult men many nutritional and lifestyle benefits, so it is important that you include vegetables into your daily routine where possible, so you can benefit from these.

Why eat more vegetables?

Just 1 serve of vegetables can help give you energy to sustain concentration

The vitamins and minerals found in the vegetables you eat can help your body produce energy, and the fibre content can help you feel full for longer. These benefits mean you are less likely to grab a chocolate bar or pastry, for example, to give you that 3 o'clock energy boost. Vegetables therefore give you proper nutrition to enable you to concentrate on the important tasks at work, get through the day without feeling sluggish, and prevent you from falling ill.

B vitamins	Important for creating the body's energy from food
Magnesium	Immune booster
Zinc	Immune function, improved mood, and sexual health
Vitamins, A, E & K	Antioxidants for heart and vascular health

What is a Serve of Vegetables?

Fresh vegetables in a range of types and colours may offer health benefits

.

One serve of vegetables is equivalent to:

1 cup or 75g salad vegetables

1/2 cup of cooked vegetables or legumes

1 medium potato (deep fried potato chips excluded)

How Many Serves Are Recommended?

Six serves of vegetables are recommended for an Australian middle-aged man every day to maintain good health , so aiming to eat 1 serve while at work is achievable.

Tasty takeaway foods with a serve of vegetables

This list of takeaway foods may make your future work selections easier (and healthier!)

Exotic, flavorsome Greek salad

Tasty toasted tuna salad sandwich

Vegetarian Japanese sushi hand rolls

Steamed Asian vegetables eaten with meat and rice

Container of minestrone soup

Garden salad

Bakery-prepared salad sandwich

Kebab wrap with added lettuce, tomatoes, onion, olives, capsicum etc...

Jacket potato/spud with added vegetables e.g. peas, carrot, corn

When selecting your choices, refrain from adding condiments such as sauces, as these are are high in salt, fat, and sugar

Some additional tips

• Making a salad sandwich the night before work
• Adding vegetables to recipes for stews and casseroles, pastas, stir-fries, and BBQ beef patties
• Adding as many vegetables e.g. grated lettuce, tomato etc... as possible to takeaway foods such as Subway sandwiches and other commercial burgers.
• Using vegetable patties for burgers

.

To give you some additional ideas you probably hadn't thought of, visit the Baker IDI's Healthy Eating Out & Take Away Foods Tip Sheet.

Adding vegetables to a variety of delicious foods from each of the food groups shown in the Australian Guide to Healthy Eating is a great way to achieve long-term health

What are the long term health benefits?

Eating more vegetables now can secure improved long-term health. Aim to eat vegetables with as many healthy foods from each of the 5 food groups typical of the Australian Guide to Healthy Eating Pie Chart

Vegetables may contribute to:

• Weight loss
• Reduced blood pressure & cholesterol levels
• Anti-cancer effects
• Regularity with high amounts of dietary fibre
• Improved concentration and productivity with a range of vitamins & minerals

A simple vegetable addition to your takeaway food is an invaluable step towards better health. Certainly it's a worthy investment if it means spending time with family and friends, socializing, and going to the footy.

Want more healthy eating tips?

Visit:

• Australian Guide to Healthy Eating
• Healthy Eating Out & Take Away Foods Tip Sheet
• The Queensland Government's Healthy Eating Out, Takeaway & Convenience Meals Suggestions Document
• The Dietitians Association of Australia's Healthy Takeaway Page

Eating Carbohydrates to optimise sprint training and athletic performance

Women 100 m French Athletics Championships 2013 t162355

The following page provides a guide on the role carbohydrates play in high intensity sprint training and how best to eat carbohydrates to boost athletic sprint performance.

The Importance of Carbohydrates

Carbohydrates is the main fuel source used during sprint training and high intensity exercise. The body stores a limited amount of carbohydrates in the muscles for high intensity exercise.If muscle carbohydrates stores are to low to meet the bodies fuel needs it can cause muscle fatigue, decreased immune system functioning, reduced ability to train at high intensities and decreased competition performance. To avoid these negative effects athletes should plan their carbohydrate consumption around their training schedule and base meals and snacks eaten throughout the day on carbohydrate rich foods.

How much carbohydrates do sprint athletes need to consume

Carbohydrate intake levels vary depending on the individuals number of training sessions per day, intensity and duration of training sessions, and the height and weight of the athlete. Since activity levels change from day to day, daily carbohydrate consumption should be increased or decreased to match the daily activity demands of the athlete. This will help get the most out of every training session and also promotes optimal recovery between sessions.

Types of carbohydrates

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Carbohydrate foods can be split into two categories that describe the speed at which the food is digested and absorbed by the body.

High GI/Simple carbohydrates

Wholemeal bread with seeds, August 2011

These carbohydrates are easily digested and quickly absorbed by the body which provides muscles with a quick short burst of energy. Simple carbohydrates include foods that are typically highly refined and high in sugar.

Examples of High GI/ Simple carbohydrates

white bread, dry biscuits, fruit, lollies, sports drinks

Low GI/ Complex carbohydrates

These carbohydrates are broken down and absorbed by the body at a much slower rate and provide the body with a more steady supply of energy that lasts for a longer period of time compared to simple carbohydrates. Low GI foods should make up most of the carbohydrates in an athletes diet as they help keep individuals feeling fuller for longer and deliver a more sustainable supply of energy. Low GI foods include less refined foods such as wholegrains and are typically lower in sugar and higher in fiber compared to simple carbohydrates.

Examples of Low GI/ Complex carbohydrates

wholegrain bread, wholegrain cereal, pasta, kidney beans, sweet potato

Eating carbohydrates before training

Bucatini (amatriciana rossa)

Homemade White Bread with Honey (5076899884) (2)

Eating carbohydrate rich foods before exercise can help boost energy levels and top up muscle carbohydrate stores. When choosing food to eat before training it is important to time your food intake so that the fuel has enough time to be broken down and absorbed by the muscles.Ideally a complex carbohydrate food should be eaten 3-4 hours before training as this will allow enough time for proper digestion. The complex carbohydrate food should make up 70% or 2/3 of the total meal/plate. However eating 3-4 hours before training may not always be possible, especially if training sessions are held early in the morning. If this is the case a lighter meal/snack should be eaten 30 minutes before training. Foods that are high GI and contain simple carbohydrates are the best choices as these are digested quickly so decrease the risk of indigestion during training and provide energy to the muscles at a faster rate.

Foods suitable to eat 3-4 hour before exercise

• 1 bowel of cereal such as oats or natural muesli
• 1 wholegrain sandwich
• 1 cup of mashed sweet potato
• 1 bowl of pasta with tomato-based pasta sauce

Foods suitable to eat 30 min before exercise

• 1 muesli bar
• 1 jam/honey sandwich made with white bread
• 1 piece of fruit such as banana or orange
• 300ml of sports drink

Eating Carbohydrates after training

Flickr - cyclonebill - Cocio (1)

Carbohydrates play an important role in muscle recovery after training because during high intensity exercise the amount of carbohydrates in the muscle decreases.Therefore it is important to replace carbohydrate stores before the next training session in order to perform at your best.A carbohydrate rich snack should be eaten within 30 minutes of completing exercise as this is when carbohydrate absorption in the muscles is at its greatest. This snack should also contain a small amount of protein as this helps boost carbohydrate absorption into muscles which speeds up the recovery process. Incomplete or delayed carbohydrate replacement after training reduces the muscles ability to perform well at the next training session and can lead to fatigued muscles resulting in decreased physical performance.

Foods suitable to eat 30 min after exercise

• 1 small tub of yogurt
• 1 sandwich with a protein rich filling such as peanut butter, chicken or egg
• 1 bowl of cereal and milk
• 1 cup of flavored milk

Useful resources

Sports Dietitians Australia Factsheets

AIS Carbohydrate Fact sheet

References

Australian Institute of sport. (2009). Nutrition: Competition and Training. Retrieved from https://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training

Maughan, R.J., & Burke, L. (2002). Sports nutrition. Malden, Mass: Blackwell Science.

Sports Dietitions Australia. (2013). Fact sheets for the general public. Retrieved from https://www.sportsdietitians.com.au/factsheets/

Thomas, B., & Bishop. (2007). Manual of dietetic practice (4th ed.) Oxford, UK: Blackwell Publishing Ltd.

Fad Diets: What are they really doing to you?

The following article provides education material on two particular fad diets; the Dukan diet and the 5:2 diet. It explains what happens in the body when dieting and provides tips for taking a healthier approach to weight loss. This guide is targeted towards females in their twenties.

Fad Diets

A fad diet is a weight loss diet which cuts out one or more food groups or recommends eating a particular food at the expense of others. It usually promises significant weight loss in a short amount of time and is often not scientifically proven.

Fad diets are often difficult to maintain because:

• They are usually very low in calories or cut out nutrients that our body needs to function. This causes us to crave particular foods that the diet tells us we can’t have.
• They cause us to lose water and muscle weight rather than fat. This makes us feel like we are losing lots of weight but it will actually slow our metabolism and make it easier to gain fat once the diet is over.
• They teach us short term behaviours that are not practical in the long term. This causes us to revert back to our old habits once the diet is over.

Dukan Diet

What it involves

A range of protein-rich foods

Involves 4 phases:

1. Attack phase

• For rapid weight loss (2-3kg in 2-10 days)
• Can eat lean protein foods only (as much as desired) (e.g. beef, chicken, fish, eggs, soy foods)
• Must have 1 ½ tablespoons of oat bran and 1 ½ litres of water per day

2. Cruise phase

• For gradual weight loss (1kg per week)
• Can eat unlimited amounts of protein and non-starchy vegetables (e.g. spinach, lettuce, green beans)

3. Consolidation phase

• To prevent weight gain
• Can eat unlimited amounts of protein and vegetables plus 1 low-sugar fruit (e.g. citrus fruit, berries), 1 slice cheese and 2 slices wholegrain bread per day
• Can have 1-2 starchy foods (e.g. pasta, potatoes, rice) and 1-2 celebration meals per week

4. Stabilisation phase

• For long-term weight maintenance
• Can eat everything
• Must follow 4 rules:
  

(1) Have one all-protein day per week
(2) Consume 3 tablespoons oat bran per day
(3) Go for a 20 minute walk every day
(4) Always use stairs; never take the escalator or elevator

Side effects

• Tired
• Constipation
• Vitamin and mineral deficiency
• Weak bones
• Kidney problems

5:2 Diet

What it involves

Involves eating normally for 5 days of the week and fasting for 2 days of the week. This is called intermittent fasting. On fasting days, one quarter of normal intake can be eaten.

2000kJ worth of food: wholemeal toast with butter and jam and a grilled fish fillet with salad

For women this is about 2000kJ (500cal) which looks like:
Breakfast: 2 slices wholemeal toast with butter and jam
Dinner: 1 grilled fish fillet with salad

The diet is based on the idea that if less energy (kJ) is consumed over the entire week, weight loss will occur. People are expected to lose ½ kg per week but this depends on how much is eaten on non-fasting days. If people tend to binge eat because they know that a fasting day is coming up, they may not lose much weight at all.

A flowchart showing what happens in the body when on a fad diet

Side effects

• Low in energy
• Poor concentration
• Bad mood
• Compromised social life

What Happens in the Body when on a Fad Diet

After eating carbohydrates, those that are not used in the body are stored in a form called glycogen. When carbohydrates have not been eaten for a while, for example on a fad diet, the body uses its glycogen stores to provide energy and keep the brain functioning. Over time, these stores run out and the body turns to protein and fat for energy. This means muscle loss occurs because that is where protein is stored. Muscle uses more energy to function than fat so less energy is burned as more muscle is lost. This is called decreasing metabolism. Having a low metabolism makes it easier to gain weight once the diet is over because less energy is being used up.

3 Top Tips for Healthy Eating and Weight Loss

1. Eat something from each food group every day

It can be very hard to eat the recommended amount of food from each food group every day. By ticking off food groups as you eat them, you can make sure you are giving your body a bit of each nutrient it needs to function.

For example:

Meal	Food	Food group
Breakfast	Cereal Milk Strawberries	Grains/cereals Dairy Fruit
Lunch	Wholemeal bread sandwich Lettuce Tomato Cheese Tuna	Grains/cereals Vegetable Vegetable Dairy Protein
Dinner	Grilled chicken breast Potato wedges Roasted pumpkin Green bean salad	Protein Vegetable Vegetable Vegetable

2. Eat a source of grains at every meal

Eating a source of grains at every meal will make sure your body has enough energy to sustain it throughout the day and will stop you from eating everything in sight when you have deprived your body of its favourite source of energy.

Bread and grains

For example:

Meal	Food	Grain source
Breakfast	Muesli on yoghurt	Muesli
Lunch	Vita Weat crackers with salad	Vita Weat crackers
Dinner	Brown rice side dish with chicken and vegetables	Brown rice

3. Exercise for at least 30 minutes every day

Exercising can be as simple as walking around your block or dancing around your bedroom. If you are more motivated, you can go cycling, swimming, jogging or play a team sport.

The Importance of Fruit

Red Apple

Fruit plays a key part in keeping every person fit and healthy. This is because it provides people with healthy nutrients needed to help the body function through the day. Fruit is one of the most important things to eat daily and is part of a well-balanced and healthy diet.

What is a fruit?

A fruit is any product of a plant or tree that contains seeds and is edible. Fruits are often sweet and fleshy, but come in a variety of different tastes and texture’s. Thousands of types of fruits exist all over the globe, some rare and others common in certain societies.

Why is eating fruit important?

Fruit has within it many important things that help the body to function normally. They contain a wide range of vitamins and nutrients. Some of these cannot be made by the body itself, and therefore need to be eaten in order to be used. These nutrients are important for keeping the body in a healthy shape. Fruits are also low in bad fats and salt. Combining with this they also lower the risks of a person having high blood pressure and other heart and health related diseases. Fruits contain a large and varying range of different nutrients that may be hard to get from other areas of a diet, and without these the body is at an increased risk of getting diseases or functioning poorly.

Fruit Market

How much fruit should people eat?

The amount of fruit a person should be having is two serves per day. This recommendation implies that these serves would be had daily and every day of the week. To achieve this fruit should be incorporated into an average healthy diet that takes into account all other food groups.

Serving sizes

There are a few ways to define a serve of fruit. First of all, in weight terms, one serve of fruit is roughly 150 grams. Another way to decide what one serve of fruit is 350 kilojoules. A kilojoule is a unit to measure the energy content of a piece of fruit.

However, a serve of fruit can also be measured by the specific size. One serve of a medium sized piece of fruit such as an apple, banana, orange or a pear. Two smaller types of fruit also count as one serve. The types of fruits that fit into this category are things such as apricots or kiwi fruits. If the fruit is diced or canned, one cup would be around a singular serve. Fruit juice also contains the same vitamins that a normal piece of fruit would contain, and therefore half a glass of that would be considered one serve. However, fruit juice also has a lot of sugar in it, and from this shouldn’t be consumed as a fruit replacement every day.

Fruit being apart of a balanced diet

It is important to remember to eat a well-balanced diet that includes the four other food groups as well as fruit. These are: grains and cereals, dairy, meat and poultry, and vegetables. By itself fruit is not enough to maintain a healthy body, however it is a key element of this. Fruit can be eaten as part of a meal containing other members of food groups, or simply on its own as a snack.

Different nutrients in fruit

As the type of fruit varies so to do the nutrients within the fruit. These differences are not a bad thing; however the types of fruit a person eats affects what type of nutritional benefit they are getting. If a person needs a particular type of nutrient, they would have to choose the appropriate fruit to allow for this.

Common Fruit	Nutrient
Apple	Fibre
Banana	Potassium
Orange	Vitamin C
Grapes	Antioxidants
Avocado	Monounsaturated Fatty Acids

The above table shows how some common fruits may be particularly high in a certain nutrient. It is important to note this does not mean they don't contain other nutrients, however they do have a large amount of this individual type of nutrient in a single serve.

References

Awad, M., Jager, A. (2002). Relationships Between Fruit Nutrients and Concentrations of Flavonoids and Chlorogenic Acid in “Elstar” Apple Skin . ELSEVIER, 923-4), p265-76. DOI: 10.1016/S0304-4238(01)00290-4

Mayo Clinic. (2014). Nutrition and healthy eating. Retrieved from https://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-blog/fruit-vegetable-difference/bgp-20056141

NHMRC. (2013). Australian Guide to Healthy Eating. Retrieved from https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

NHMRC. (2013). Serve Sizes. Retrieved from https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

The Truth Behind Carbohydrates

This page was written as an education resource for Australian women aged 19-50 years.

What are carbohydrates?

Carbohydrates are a type of macronutrient; ‘macro’ meaning that it makes up the bulk of what we eat and ‘nutrient’ is a part of food which is used by the body for growth, maintenance and repair. However the carbohydrates found in different foods are not all the same. The two main types include the simple carbohydrates (sugars) and complex carbohydrates (starches and fibre). They differ in their chemical structure which affects how they are processed in the body.

When we eat carbohydrate containing foods, our body breaks it down into sugars called glucose which acts like a fuel to make energy. Certain parts of the body, such as the brain, can only use glucose as its energy source. This is why carbohydrates are needed in a healthy diet.

Food sources of carbohydrates

Carbohydrate rich foods

Most of the carbohydrates we eat come from plant sources, besides the sugars found in milk and small amounts of carbohydrates found in meat.

Complex carbohydrates are found in foods such as:

• Bread
• Cereals
• Pasta
• Rice
• Oats
• Quinoa
• Vegetables
• Fruit
• Legumes (beans, peas, lentils)

Simple carbohydrates are found in nutritious foods such as:

• Milk
• Fruit

However, they are found in many ‘sometimes’ foods such as:

• Confectionary
• Biscuits
• Cakes/Muffins
• Pastries

Are carbohydrate foods fattening?

Weight gain occurs when energy in (so the foods you are eating and drinks consumed) is more than energy out. Therefore eating carbohydrate foods such as bread and pasta in a diet that is balanced in energy, will not cause weight gain.

Foods such as wholegrains, vegetables and legumes which are rich in complex carbohydrates, can help maintain body weight as eating these foods will make you feel fuller for longer (due to the dietary fibre) as well as reduce the risk of diseases, such as heart disease.

However certain carbohydrate foods such as biscuits, muffins and cakes if consumed regularly may cause weight gain as they are high in energy (kilojoules).

How much carbohydrates are needed in the diet?

In a healthy diet, carbohydrates should contribute to 45-65% of our total energy intake. This is more than fat and protein.

The Australian Guide to Healthy Eating shows how much of each food group we should be having in our diets. The grain (cereal) and vegetables food group, which are high in carbohydrates, should be eaten more in our diet compared to the other food groups.

The table below shows the recommended daily number of serves for grain (cereals), vegetable and fruit food groups, for women aged 19-50 years. For information relating to the other food groups, visit the Australian Dietary Guidelines. The table also shows the average carbohydrate and dietary fibre in grams, per serve. It is recommended to have 30g of fibre per day as it is good for your health, such as lowering cholesterol and risk of constipation. This amount recommended is achievable if you eat plenty of grains, vegetables and fruit.

Food Group	Recommended number of serves	1 serves equals?	Average carbohydrate (grams) per serve	Average Dietary fibre (grams) per serve
Grain (cereal)	6	-1 slice of bread -1/2 medium bread roll -1/2 cup cooked rice, pasta, noodles, polenta or quinoa -1/2 cup cooked porridge -2/3 cup whole wheat flakes -1/4 cup muesli	15	1-2
Vegetables	5	-1/2 cup cooked green or orange vegetables (eg. broccoli, carrot or spinach) -1/2 cup cooked or dried beans, peas and lentils -1/2 medium potato -1 cup of leafy greens or salad -1 medium tomato	20 (legumes eg. lentils) 15 (starchy vegetables eg. potato, corn and peas) 5 (non-starchy vegetables eg. tomatoes and broccoli)	6-8 (legumes) 2-3 (other)
Fruit	2	-1 medium apple, banana, orange or pear -1 cup of diced/canned fruit -2 small apricots kiwi fruits or plums	15	2

Reading nutrition information panels (focusing on sugars and dietary fibre)

The nutrition information panel of this food product (quinoa) shows that it is low in sugar, but a good source of dietary fibre

By reading the product’s nutrition information panel, this will show you if the food product is low in sugar or a good source of dietary fibre.

• A low sugar food product is considered to have no more than 5g of sugar per 100g of solid food.

• A good source of dietary fibre product has more than 4g of dietary fibre per serve. An excellent source has greater than 7g of dietary fibre per serve.

These tips can help you make better food choices next time you are at the supermarket.

For more information about nutrition information panels, visit the Food Standards Code. This website has information about general food standards (such as labelling of ingredients), food product standards, food safety as well as primary production standards used in Australia and New Zealand.

References

Food Standards Australia New Zealand (FSANZ). (2013). Standard 1.2.7 – Nutrition, Health and Related Claims. Retrieved from https://www.comlaw.gov.au/Details/F2013L00054

Marieb, E.N., & Hoehn, K. (Ed.). (2010). Human Anatomy & Physiology – Eighth Edition. San Francisco, California: Pearson Benjamin Cummings

National Health and Medical Research Council (NHMRC) – Australian Government. (2013). Eat for health – Australian Dietary Guidelines Summary. Retrieved from https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55a_australian_dietary_guidelines_summary_131014.pdf

Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, D., & Walsh, A. (2011). Understanding Nutrition: Australian and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia.

What is Fibre?

Dietary fibre is essential for a healthy digestive system. It is found in plant foods like wholegrains, fruits, vegetables, nuts and legumes. It is unable to be digested by the stomach and small intestine passing through to the large intestine mostly unchanged.

• Fibre is essential at every age, however, as our digestive system slows down as we get older, a high fibre diet becomes more and more important.

Are there different types of fibre?

Eating the whole apple give you both soluble and insoluble fibre!

Not all fibre is the same. There are two main types of fibre and it is important to include both of them in your diet to get all of the benefits that fibre provides.

Soluble Fibre: Soluble fibre is found in foods like oats, legumes, fruits and vegetables. It is able to absorb water and form a gel, which slows down digestion by delaying stomach emptying keeping us fuller for longer. Soluble fibre is also important in lowering our LDL (bad) cholesterol. Soluble fibre is digested by gut bacteria in our large intestine.

Insoluble Fibre: Insoluble fibre is found in wholegrains, nuts and seeds, and the skin of fruits and vegetables. It is generally quite rough and hard in texture and unlike soluble fibre; insoluble fibre does not absorb water and is unable to be digested by gut bacteria. Because it completely escapes digestion, insoluble fibre adds bulk to stools and which speeds up the rate that food moves through the gut and exits the body as waste. This helps to prevent constipation.

Benefits of fibre

→ Healthy digestive system → Keeps you fuller for longer → Promotes bowel movements → Decreases risk of constipation → Can help to reduce cholesterol levels → Can help to stabilize blood glucose levels → Can reduce the risk of chronic diseases such as bowel cancer, cardiovascular disease and diabetes.

Fibre and Water

Fibre needs water to work properly!

Make sure you are well hydrated! Adequate fluid is essential for fibre to work properly! Fibre acts like a sponge and needs to be soaked in water to move smoothly through our bowel. A high-fibre diet without enough water can lead to abdominal discomfort. So drink plenty of water! Most people need about 8-10 cups of fluid a day. You can check to see if you’re well hydrated by the colour of your urine. It should be of a clear to light yellow colour.

How much do I need?

- Men over 70 years need 30g of fibre each day.

- Women over 70 need 25g of fibre each day.

Note: You should increase the amount of fibre in your diet slowly so your body has time to get used to the added fibre.

What does this look like in food?

High Fibre Vs. Low Fibre Foods

Wholemeal bread gives you double the amount of fibre compared to white.

High Fibre					Low Fibre
Food	Quantity	Fibre (g)	Fibre (g)	Quantity	Food
All-Bran	1/2 cup	9	0.1	1/2 cup	Rice Bubbles
Orange	1 medium	3	0.6	200ml	Orange Juice
Wholemeal Bread	1 slice	2g	1g	1 slice	White Bread
Mixed Nuts	Small Handful (30g)	3g	0.6g	Small Packet (20g)	Potato Chips
Potato (baked with skin)	1 medium (170g)	4g	2g	170g (3/4 cup)	Mashed Potato
Baked Beans	Small Tin (130g)	7g	1g	Small Tin (130g)	Tinned Spaghetti
Peas/corn	1/2 cup	3g	0.5g	1 cup	Lettuce
Brown Rice	1/2 cup	2g	1g	1/2 cup	White Rice
Vita-Weats	1 serve (4 biscuits)	3g	0.2g	1 serve	Rice Crackers
Dried Fruit (eg. sultanas)	Small Handful (30g)	3g	0	10 beans	Lollies (eg. jelly beans)

Helpful tip: Although it’s useful to know how much fibre you need each day, it probably unrealistic to count every gram you are eating!! Instead just try to include a higher fibre food at each meal and when you have the choice between a high fibre and a low fibre food, go for the higher fibre option! 

Tips to get more fibre into your diet

Fruit and nut mix is a great high fibre snack!

- Sprinkle dried fruit, nuts/seeds to cereals/yoghurt - Swap white bread, rice and pasta for wholemeal/wholegrain - Choose a high fibre breakfast cereal (eg. All-Bran, Muesli) - Add legumes/beans and extra veg to casseroles, soups - Swap white for wholemeal flour in baking - Leave your fruit and vegetables unpeeled. - Try to add extra vegetables to your lunch and dinner.

High-fibre snack ideas:

- Vita-weats with desired topping – ie. Cheese/tomato, vegemite and cheese - Small handful of mixed nuts - Small handful of dried fruit - Chopped up carrot/celery and dip - Fresh fruit

Need more information?

Visit the Dietitian's Association of Australia's website and have a look at their fact sheet on dietary fibre: https://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/fibre/

Test your fibre knowledge and have a go at the quiz on the Better Health Channel's website: https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/quiz_fibre?Open

References:

• Dietitian's Association of Australia (DAA), Fibre, Retrieved https://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/fibre/
• NHMRC (2006), Nutrient Reference Values, Dietary Fibre. Retrieved https://www.nrv.gov.au/nutrients/dietary-fibre
• Thomas, B., & Bishop, J. (2007). Manual of Dietetic Practice (4th ed.). Oxford (UK): Blackwell Publishing.

Healthy snack ideas on a University student's budget

The following article provides an easy guide and some simple snack ideas for how to balance healthy eating on a University students budget.

Healthy snack idea

What is healthy eating?

The diet we follow is one of the key players in how we look and feel every day, as well as our chance of developing things like obesity, heart disease, diabetes and some cancers. The Australian Guide to Healthy Eating has gone through thousands of evidence-based resources to figure out what a healthy diet is, with the following five food groups as a final product.

Variety of vegetables bursting with nutrients.

Assortment of fruits full of antioxidants (the good guys).

A+ fuel for your body- wholegrains.

The 5 food groups

A healthy diet involves foods from each of the 5 food groups (plus 'sometimes' foods when you're feeling cheeky) listed below.

1. Vegetables

Vegetables are a great source of nutrients, and we should be eating lots of them every day. Whether they be fresh, frozen, cooked or tinned, getting a wide variety of a rainbow of vegetables is important to feel and look your best. Legumes, such as chickpeas and beans, should also be eaten often.

A cheap, easy-to-prepare source of protein.

2. Fruit

Fruit are another food group where a variety of colours are key, and can be eaten fresh, frozen, cooked, tinned, or as juice (with no added sugar). Packed full of fibre and antioxidants (the good guys), fruits can be a delicious burst of healthy energy.

Milk: Rich in vitamins and minerals.

3. Grains

Grain (cereal) foods are a huge source of energy, so it's important to use your brain when choosing which ones to eat. Wholegrain and/or high fibre varieties of cereals provide more fibre, vitamins and minerals, and can be found as breads, cereals, rice, and pasta varieties, amongst others.

'Sometimes' foods for when you're feeling cheeky.

4. Protein

Choosing a variety of lean red meats and poultry (like chicken or turkey), fish, eggs, tofu, nuts and seeds, and legumes/beans, is a super nutritious way to fuel your body to tackle the day. The AGHE recommend trimming fat from meat and skin from poultry before cooking, as well as stir frying or grilling your meats, as opposed to frying or roasting in fat/oil, to reduce fat intake.

5. Dairy and dairy alternatives

Milk, cheese and yoghurt are excellent sources of vitamins and minerals key to good health. The AGHE recommend choosing reduced-fat options when you can. Milk can be fresh, powdered, evaporated or UHT long life.

'Sometimes' Foods

These are the foods that don't fit into the above groups, because they're not needed to be healthy. They can be too high in energy, as well as fats, sugars, salt and/or alcohol, which can increase your risk of things such as obesity, cardiovascular disease, diabetes and some cancers. This group includes choices such as desserts, pastries, processed meats like salami, potato chips and alcohol.

Suggested number of serves

According to the AGHE, 19-50 year old adults should follow the below guide-

Food group	Number of serves (Male)	Number of serves (Female)
Vegetables	6	5
Fruit	2	2
Grains	6	6
Protein	3	2.5
Dairy and dairy alternatives	3.5	2.5
'Somtimes' foods	0 - 3	0 - 2.5

How to snack on a budget?

Where can I save?

	Supermarket	Farmers market	You save!
1 avocado	$2.00	$1.00	$1.00
250g raspberries	$7.98	$4.00	$3.98
1 serve lean beef mince (1/2 cup)	$1.54	$0.55	$0.99
1 serve chicken breast fillet skin off (80g)	$2.50	$0.80	$1.70
		Total	$7.69

	Store bought	Home-made	You save!
100g hummus	$2.15	$0.34	$1.81
1 serve yoghurt + muesli	$6.50	$1.26	$5.25
1 serve chicken stirfry	$15.50	$2.75	$12.75
		Total	$19.81

	Fresh	Frozen	You save!
250g raspberries	$4.00	$0.25	$3.75

Reference supermarket/store bought/frozen foods found on Coles Online

Backpack-friendly snack ideas

• Muesli bar slice. Great to make a big batch of and freeze in individual serves to take with you on the go.
• Carrot + celery + dip snack pack
• Popcorn as an alternative to potato crisps.
• A handful of nuts are a great food to snack on between meals to ward off those in between meals hunger pangs.

Handy tips

• See if your uni has any cafe's that offer a discount for BYO Keep Cup. Helping the environment and your wallet.
• Love a nice hot meal? Most universities provide microwaves. Invest in a good container and bring last nights leftovers for a free, hot meal. (Bonus- Tuppaware offers lifetime warranties!)
• Water water water! Invest once off in a reusable bottle and save re-purchasing disposable bottles (that end up rolling around on the floor of your car) when thirst strikes, as well as warding off dehydration masked as hunger.
• Bring your backpack-friendly snack ideas to uni with you to keep you full between meals!
• And of course... Mason jars! Not only do they look adorable, but they provide a leak-proof lid for any filling (salads, smoothies, deconstructed dinners... The list is endless!)

Additional Resources

• Australian Guide to Healthy Eating.
• DAA Healthy eating on a budget.
• DAA Cheap and Cheerful recipes.
• AGHE summary booklet.

Eat Well, Work Well

Many of us know the importance of maintaining a healthy lifestyle and eating well. However when we are on the go and busy at work, social activities or family life it is easy to forget! Therefore, many of us tend to take the quick options such as fast food and take away or skip eating all together because of convenience and ease. As this habit is an unhealthy one to get into many Australians are becoming overweight or obese and finding it considerably difficult to backtrack! Healthy eating is one step that you can take to help improve not only your day but also your health, making you happier and more productive! Not to mention, healthy eating really isn't as hard as you would think.

Healthy Eating Examples

4 Secrets to Maintaining your Energy throughout the Day

There are five secrets to maintaining energy throughout the day. Healthy eating is a great way to improve energy levels! What this means is that you are meeting most, if not all, your nutritional requirements by consuming a well-balanced and sufficient diet. This in turn provides your body with the energy necessary to keep it going throughout the day. One way to help you make sure you are meeting these requirements is by having a look at the Australian Guide to Healthy Eating. These guidelines were developed to highlight what and how much we should be consuming. It does this by identifying the main food groups and how much we should be having of each one. These guidelines are easy to follow and are divided into gender and age group so they are specific for the person reading them.

Be Organised

Fail to prepare and prepare to fail.

This saying cannot be anymore true in terms of nutrition. However, it is also important to recognise that you won't be able to plan and prepare all your meals for the week, every week. You do have a life! Instead here are three ways to be more organised for the week to come!

1. Use a meal plan to plan what you will eat for the week. A meal plan should only take you an hour throughout your week. 1 hour is only 4% of your day.

2. Go shopping using a SHOPPING LIST to get only what you need at the beginning of the week

3. Choose a grain for the week and cook it. Grains are usually what takes the longest time to prepare so if you cook half the packet of your favourite grain, during the week all you have to do is scoop it into your salad!

Low GI

Glycemic Index (GI) is an indicator of how quickly glucose is absorbed after meal consumption. It relates to how quickly blood glucose rises and how quickly it returns to normal.

Soluble fibre, acidity and fat content can also affect GI.

Having a Low GI breakfast may be helpful as it helps delay hunger and control appetite making you less hungry throughout the day. Low GI foods include All Bran, bananas and yoghurt.

Low GI + high fiber foods are the best combination to help you last until your next meal without being hungry.

Glycemic Index

A good source of low GI carbohydrates at lunch time will boost your energy back up to get you through the day and make you last until dinner.

EXAMPLES:

2 slices of multigrain bread.

Vitaweats.

Low GI white bread

Pocket bread.

High Fibre

Dietary fibre is the structural part of plants, therefore it is present in high amounts in fruits and vegetables.

Fibre

Other high fibre sources include; oats, barley, legumes, whole grains and psyllum husk. Fibre is associated with protecting against heart disease and diabetes by lowering blood cholesterol levels (soluble). High fibre foods are filling and keep you fuller for longer.

Protein and Carbohydrate

Carbohydrates provide glucose to your blood and brain, maintaining energy. Protein helps regulate digestion, metabolism and provides essential amino acids. Hemoglobin, a major protein- packs the red blood cells and carries oxygen around the body, essential for maintaining energy levels.

Protein

Carbohydrates

What a healthy Lunch Consists of

It is important your lunch is a mixture of:

Carbohydrates to give you energy

High Quality Protein for satiety

Vegetables and Salad to ensure you are meeting all your vitamin and mineral requirements

Water to keep you hydrated

Healthy Meal Ideas for Lunch

Sandwiches (low GI bread) /wrap/ 3-4 slices of Ryvita/Vitaweet with chicken/tuna/roast beef slices/eggs and side salad

Salad with a can of mixed beans/1 cup of pasta (tomato/cucumber/lettuce/beetroot/capsicum/spinach/carrot/cucumber/avocado) with chicken/tuna/roast beef slices/eggs

Homemade vegetables soup with extra legumes

Potato(Nicola/Carisma)/sweet potato salad

Rice paper rolls & sashimi (raw fish)

Asian noodle soup

Subway* selected filling

Add ons to any of these may include avocado, nuts, hommus, fruit.

Unhealthy Meal Ideas for Lunch

Fried rice

Combination fried noodle

Fish and chips

Burgers

Meat pies/sausage rolls.

Fast food options.

High Quality Proteins

High quality proteins are important for muscles strength after exercise and to keep our iron levels up. They help to reduce hunger.

EXAMPLES:

Lean chicken

Tuna

Ham

Baked beans

Vegetables and Salad

If you are including both low GI carbohydrates and high quality proteins all you need is some vegetable or salad to make a perfect balance meal. Vegetables and salad are considered to be “free” foods, that means you can include as much as you want in your meal.

EXAMPLES: lettuce, capsicum, tomato, cucumber, celery, mushrooms, eggplant.

Afternoon Snacks

Lunch Time and Snack Example

Having an afternoon snack is a great way to bridge the gap between lunch and dinner. If your afternoon snack includes both a Low GI Carbohydrate and a high quality protein it should help to give you a burst of energy to help you finish off the day as well as keep you full until dinner rolls around.

Snack Ideas

Healthy Snacks

25g plain pop corn

Carrots/tomatoes/celery/capsicum with dip (hommus or beetroot etc)

1 slice of toast with tomato/spread/cheese.

1 tub of 200g low fat yoghurt* Yoplait forme, Nestle Diet, Dairy Farmer Thick & Creamy 60% less sugar

15g mixed nuts – 1 handful

1 medium fruit e.g. apple, banana, orange

2 small fruits e.g. kiwi

1-2 wholegrain biscuits e.g. Ryvita/Vitaweet or 2-4 slices Kavli with low fat ricotta/hommus

1 muesli bar* Carman’s classic/Body wise/Be Natural Trail Bar

Skinny cow, ice cream cookies.

Unhealthy Snacks

Scones (low GI, high fat with cream and jam)

Commercial cakes (high in fat & sugar)

Sweet biscuits (high in fat & sugar)

Potato crisps (high in fat)

Some flavored savory biscuits e.g. Shapes (high fat & sodium)

Chocolate and lollies (high in fat & sugar)

Commercial low fat cookies

Some muesli bars: nutrigrain bars, kellogs ICMs

Wine & beer.

Additional Resources

• [https://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/healthy-eating-at-work/ Dietitians Association of Australia: Healthy
• Australian Guide to Healthy Eating
• [41]

References

• NHMRC, Department of Health and Ageing 2013, Australian Dietary Guidelines. NHMRC: Canberra
• NHMRC, Department of Health and Ageing 2013, Healthy Eating for Adults. NHMRC: Canberra. Retrieved from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf.
• https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_eating_for_children_and_adults
• https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+eating/healthy+eating+at+different+ages+and+stages+of+your+life/healthy+eating+for+adults
• Whitney, E., Rolfes, SR, Crowe, T., Cameron-Smith, D. & Walsh, A. (2011). Understanding Nutrition: Australia and New Zealand Edition. South Melbourne, Australia: Cengage Learning Australia.
• https://www.healthed.govt.nz/resource/eating-healthy-adultsngā-kai-tōtika-ma-te-hunga-pakeke

Dairy and Post Exercise Nutrition

Good post exercise nutrition is vital for optimal recovery. Dairy foods offer a variety nutrients that aid recovery and thus, assist in enhancing performance.

Dairy

Dairy includes milk and products containing or made from milk. The dairy food group can also include soy and lactose-free alternatives that have similar nutrient profiles to dairy products.

This blueberry and banana milk smoothie is a source of dairy

Examples include:

• Milk
• Yoghurt
• Cheese
• Custard
• Dairy desserts

According to the Australian Dietary Guidelines, one serve of dairy is equivalent to a 250mL glass of milk, 200g tub of yoghurt, or two slices of cheese, and low or reduced fat varieties are best.

Whilst dairy products can provide us with many different vitamins and minerals such as calcium, vitamin A, riboflavin, vitamin B12 and vitamin D, in sports nutrition we focus on the carbohydrates, protein and electrolytes in dairy, and how they can help with sporting performance and recovery.

What are Carbohydrates?

The main role of carbohydrates is to provide us energy. Carbohydrates can be divided into two groups; complex and simple. Complex carbohydrates, or dietary starch, come from foods such as whole grains (pasta, oats and whole-grain bread) and legumes, and simple carbohydrates or sugars, are found in fruit, honey, lollies and soft drink. Dairy products contain simple carbohydrates for a quick source of energy.

What is protein?

Protein is required for muscle repair and building. Some major sources of protein include, meat, poultry, fish, eggs, milk, beans, nuts and legumes.

What are electrolytes?

The electrolytes, sodium (salt) and potassium, are needed to prevent and recover from dehydration.

Post Exercise Nutrition

Owen Hamilton, a Jamaican athlete

Good nutrition after exercise is essential for optimal recovery, so that we can exercise on a regular basis and performance can improve.

There are three main nutrition goals of recovery:

• Rehydrate
• Refuel
• Repair

Rehydrate

Rehydration should start immediately after exercise to replace fluids and electrolytes lost in sweat. The human body is composed of up to 60-70% water. Fluid is lost from the body via urine, faeces, sweat, evaporation, and breathing. The main cause of dehydration, however, is loss of fluid through sweat. The amount of sweat varies greatly between individuals, but also within individuals as it depends on activity level and surrounding climate.

Why don’t we want to get dehydrated?

Fluid losses of around 2% of your body weight are enough to cause a decrease in muscle function and performance (strength, endurance and stamina) and dizziness, and as dehydration worsens, it can cause loss of coordination, nausea, vomiting, diarrhoea, overheating and collapse.

So, it is essential to restore the fluid lost during exercise through sweat to prevent dehydration.

The electrolytes, sodium and potassium, aid fluid restoration and act to replace any salts lost through sweat. Sodium also helps with fluid absorption and potassium can help prevent muscle weakness and mental confusion that occur when levels are low due to sweating.

Optimal recovery aids muscle growth and repair, and will improve overall performance

Milk and liquid or semi-solid dairy products (yoghurt, smoothies, custard) provide both fluid and electrolytes, to help with rehydration after exercise.

Refuel

After exercise, it is important to refuel with carbohydrates so that muscle and liver glycogen (carbohydrate) stores can be replenished. Carbohydrates are our main fuel source, and when exercising and as our heart rate increases, our body uses carbohydrates more quickly than usual. Just like petrol in a car, we need to refuel when the carbohydrate stores in the body get low. If we don’t refuel after exercise, it can affect our ability to train and compete on subsequent days and cause muscle fatigue.

Dairy products are a great source of the simple carbohydrate, lactose. They are also a great alternative to other carbohydrate fluids such as sports drinks, which can cause tooth decay due to their high acidity.

Repair

Both prolonged and high intensity exercise cause a breakdown of protein in muscle. It is important to have protein in the first hour after exercise to replace the protein lost during exercise, and repair muscle tissue and encourage growth to recover and improve future performances.

Dairy Snack and Meal Ideas for Recovery

Cereal with Milk and Yoghurt

An ideal snack or meal for recovery should include fluid, electrolytes, protein and carbohydrates, as they all play major roles in recovery. Furthermore, carbohydrates increase the uptake of protein, so these should be consumed together. The snack or meal should be consumed within an hour after exercise for optimal recovery.

As dairy products contain fluid, electrolytes, protein and carbohydrates, they can be ideal for recovery. Dairy alternatives such as soy milk and lactose-free products are also beneficial, if you don’t tolerate lactose or dislike milk.

Table 1.0 - Post-exercise snack ideas that include dairy.

Post-exercise snack ideas that include dairy.
200g tub low fat yoghurt or drinking yoghurt
40g low fat Ricotta on 2 slices fruit toast
250ml tetra pack flavoured milk
Up & Go, energise

Table 2.0 - More substantial post-exercise snacks

More substantial post-exercise snacks
1 large bowl of cereal with 200ml milk
Fruit and milk smoothie

Further Reading and Advice

Sports Dietitians Australia Fact Sheets

Dietitians Association of Australia Fact Sheets

See an Accredited Practicing Dietitian or Accredited Sports Dietitian

For more tips on Healthy Eating, see the contents page; Healthy eating habits

For other chapters of the book on nutrition and exercise see:

• Healthy eating habits/Nutrition for Cycling: Eating well to optimise training
• Healthy eating habits/Nutrition & Quick Snack Ideas for Sport Performance
• Healthy eating habits/Sports drinks: are they really doing us good?
• Healthy eating habits/Hydration for Adolescent Athletes
• Healthy eating habits/Preparation for Game Day Eating
• Healthy eating habits/Post-Workout Nutrition
• Healthy eating habits/Dairy for Health & Performance in Sub-elite Female Cyclists
• Healthy eating habits/Effective Eating for Dancers: Eating for Energy, Concentration and Focus

Iron for Optimal Health & Energy

Eating a healthy balanced diet is the best way to maintain your energy levels, in particular eating foods containing iron. The following page provides information about iron and why it is important for energy and health.

What is Iron?

Why do we need it?

Blood cells

Iron is a nutrient that we all need in small amounts, but we still do need it for our body to function normally. It is a mineral and has many roles in the body.

Its roles are:

• Oxygen transport around the body:

-Iron is part of a protein in your red blood cells, which carries oxygen in the bloodstream to your cells, so they can function properly.

• Providing oxygen to muscles:

-Iron is also part of another protein found in muscles, which makes oxygen available for your muscles, so they can use energy and work.

• Energy production:

-Iron is involved in a body process that converts the nutrients from the food we eat to energy that can be used. *

• Immune function:

-Iron also has a role in protecting your body against infections and colds.

Types of Iron

Haem Iron

Beef Steaks

Where is it found: only animal foods including meat, poultry and fish

How much is absorbed by your body: 25%

-It is absorbed 50% better than Non-Haem

Non-Haem Iron

Green Vegetables

Where is it found: both in animal and plant based foods such as green vegetables and nuts

How much is absorbed by your body: 17%

-Vegetarians only consume this type

-Even though it is not as well absorbed it is still a great source

How much do you need a day?

The National Health and Research Council recommends:

FEMALES:

Age Group	Age (years)	Recommended Amount Per Day
Teens	14-18	15mg
Adults	19-50	18mg
Older Adults	51-70+	8mg

MALES:

Age Group	Age (years)	Recommended Amount Per Day
Teens	14-18	11mg
Adults	19-50	8mg
Older Adults	51-70+	8mg

Good food sources

Haem Sources

Oysters

Food	Serving Amount	Iron (mg)
Chicken Liver, Cooked	100g	11
Oysters	6 small (36g)	6
Kangaroo, Cooked	100g	4
Beef, Cooked	100g	3
Lamb, Cooked	100g	2
Sardines, Canned	100g	2

Non-Haem Sources

Lentils

Food	Serving Amount	Iron (mg)
Milo	1 tablespoon	6
Spinach, Cooked	1 cup	6
Lentils, Cooked	1 cup	6
Tofu, Firm	1 cup	6
Dried Apricots	3 regular pieces	5
Quinoa, Cooked	1 cup	5
Pumpkin seeds	2 tablespoons	4
Weetbix	2 biscuits	3
White bread, with added Iron	1 slice	3
Cashews	1 handful (30g)	2
Baked Beans	220g can	2
Egg	1 large (~60g)	1
Peanut Butter	2 tablespoons	1

Ways to add more Iron in your diet

Cashews

At breakfast time:

-Choose breakfast cereals that have added iron

How to tell: Iron will be in the ingredients list and/or the nutrition panel

Examples: Weetbix, Special K and Kellogg’s Corn Flakes

-Choose bread with added Iron

Examples: Wonderwhite Wholemeal and White

-Eggs and baked beans are also a good way to add Iron to your diet

Morning and afternoon tea:

-snack on nuts, seeds and dried fruit such as cashews, almonds, peanuts, pumpkin seeds and dried apricot

Lunch:

-Choose iron rich foods to go into sandwiches such as meat, peanut butter and spinach

Dinner:

-Include meat and fish dishes

-Try adding quinoa as a side

-Add a side of green vegetables

-Try including tofu or legumes

Factors affecting absorption

Orange juice

Helps Absorption	Inhibits Absorption
-Vitamin C (found in oranges, strawberries, capsicum) -MFP Factor: protein found in Meat, Fish, Poultry, promotes non haem absorption	-Phytates (found in legumes, whole grains) -Soy products (found in soy sauce, tofu) -Calcium (found in milk) -Tannins (found in tea, coffee, red wine)

What happens when you have not enough/too much

Not Enough	Too Much
-tired -fatigue -headaches -pale skin -shortness of breath -anaemia	-cramping -bloating -fatigue -weakness -joint pain

Who might not be getting enough

Running

• Females

Females who are at a childbearing age and are menstruating are at a higher risk of not getting enough iron, due to iron losses from the blood loss each month via menstruation.

• Athletes

Athletes are at risk because to perform at their best, they need increased levels of oxygen transport to their muscles and hence need more iron. Iron is also lost through sweat.

• Vegetarians

Vegetarians are at risk because they only consume the less absorbed non-haem iron.

Further Resources

• To find an Accredited Practicing Dietitian for further dietary questions visit:

https://daa.asn.au/

• For more easy information on iron visit:

https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_explained

• To find out how much iron is in your food search the FSANZ NUTTAB database:

https://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx

• To find out more about recommended intakes visit:

https://www.nrv.gov.au/nutrients/iron

Eating for the Elderly

From the day we are born our body is constantly changing and this means it needs different fuels to perform at its best, especially as we get older. The needs of a teenage boy versus a pregnant woman are very different and this need for good nutrition does not stop when we reach our later years. In fact, as we are living longer lives it is even more important for older adults to be eating a healthy, balanced diet.

What happens as we get older?

A number of physical and environmental changes happen as people get older. These changes can affect people's' eating habits and potentially cause barriers to them eating well.

Arthritic hands can make preparing and eating food a challenge 02

Physical and Environmental Changes

• Change in body composition: Decreased muscle mass means the body uses less fuel and requires less food
• Less saliva: More difficult to eat
• Dentures, missing teeth and swallowing problems: More difficult to eat
• Changes in appetite: Less hungry and thirsty
• Reduced senses: Taste and smell become dulled making food less appetising
• Changed sleep patterns: Skipping meals due to sleeping
• Decreased interest in cooking: Less willing to prepare meals
• Health issues: Need assistance to prepare or consume foods due to problems like arthritis

Nutritional Challenges

These changes may contribute to a poor nutrition status and increased risk of developing nutrition-related health problems. For example osteoporosis, falls and malnutrition become much more common in the elderly. This means that older adults need certain nutrients more than younger people to prevent these conditions from developing.

The Australian Dietary Guidelines

Try and eat a range of different coloured fruits and vegetables – Eat the rainbow

The Australian Guide to Healthy Eating has accounted for and understands these changes that occur as we age and has developed a set of guidelines specifically for older people to use as a guide to meet their nutrition requirements. These guidelines aim to:

• Promote health and wellbeing
• Reduce the risk of diet-related conditions
• Reduce the risk of chronic diseases

The Australian Guide to Healthy Eating focuses on five main food groups. Vegetables, fruit, grains and cereals, meat and meat alternatives and dairy. It also includes 'sometimes' foods. Examples of foods from these food groups include:

• Vegetables: Fresh, frozen and tinned vegetables as well as beans and legumes
• Fruits: Fresh, frozen and tinned fruits as well as fruit juice and dried fruit occasionally (they are not recommended for everyday consumption because of their high sugar content)
• Grain and Cereals: Any foods made out of grains including pasta, rice, bread and cereal (Try to consume whole grain and high fibre options)
• Meat and Meat Alternatives: Red meat, poultry, fish, pork and eggs as well as non-animal sources such as nuts, tofu, beans and legumes
• 'Sometimes' foods: Cakes, pastries, processed meats, fried foods and sugar sweetened drinks

How much should I be eating?

People over the age of 70 should be aiming to eat:

Food Group	No. of Serves Men	No. of Serves Women
Vegetables	5	5
Fruit	2	2
Grains/Cereals	4.5	3
Meat/Meat Alternatives	2.5	2
Dairy	3.5	4
'Sometimes' foods	2	2

What is a serve?

Food Group	Serving Size	Why is this important?
Vegetables	A serve is ~75g: 1/2 cup cooked, 1/2 potato, 1 cup fresh salad leaves, 1/2 cup tinned, 1/2 cup beans/legumes	Provide a wide range of vitamins and minerals to help prevent deficiencies and keep you healthy
Fruit	A serve is ~150g: 1 medium piece (banana, apple, pear etc), 1 cup tinned (no added sugar), 2 small pieces (apricots, plums, kiwi etc)	Provide a wide range of vitamins and minerals to help prevent deficiencies and keep you healthy
Grains/Cereals	1 slice of bread/medium role (40 g), 1/2 cup cooked pasta, rice or noodles, 2/3 cup breakfast cereal	Provides much of our daily energy allowing us to keep active – men need more because they are bigger
Meat/Meat Alternatives	65 g cooked lean red meat, 80 g cooked lean poultry, 100 g cooked fish, 2 eggs, 1 cup beans, 30 g nuts	Keeps muscles strong and provides energy allowing us to do everyday activities – men need more because they are bigger
Dairy	1 cup milk/milk alternative, 40 g cheese (2 slices), 3/4 cup yoghurt, 1/2 cup ricotta	Important for bone health – especially important for women post-menopause to protect against osteoporosis
'Sometimes' foods	2 scoops ice-cream, 60 g processed meat (~2 slices), 2-3 sweet biscuits, 2 tablespoons of jam/honey	Don't provide any essential nutrients and aren't needed as part of healthy, balanced diet

More Information

For more information visit Nutrition Australia: Nutrition and Older Adults or the Australian Guide to Healthy Eating.

Or give them a call on:

• (03) 9348 0178 – Nutrition Australian
• (02) 6269 1080 – Eat for Healthy (Australian Guide to Healthy Eating)

References

National Health and Medical Research Council. (2013). Healthy Eating for Adults. Retrieved from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf.

Answering Questions about Healthy Bones, Women and Calcium

The purpose of this guide is to answer common questions on serves of dairy for calcium requirements, different sources of calcium other than dairy and for using a variety of sources in meals for optimum calcium intake. It was developed for women over 35 years.

Women and Osteoporosis.

Background

There are over 170 uses for calcium in our body and 99% is used for bone strength. The calcium makes our bones strong and the bones in turn serve as a storage reservoir for calcium. If our diet is lacking in calcium, the body will take it from the reservoir in the bones, making them weaker (Whitney et al, 2011). Osteoporosis is the weakening of the internal structure of the bone. 3.4% of Australians have confirmed osteoporosis and significantly, 82% of these cases are women (Osteoporosis Australia, 2014). Healthy bones will be denser while weaker bones will have a more porous structure, which will fracture more easily. From 35 years onward, the process of bone regeneration slows down and after 60 years, 50% of all women experience osteoporotic fracture (Whitney et al, 2011).

How much Calcium do women need?

How much is a serve of dairy?

Milk is a good source of calcium

• 250 ml or 1 cup milk or calcium fortified soy
• 200 g or ¾ cup yogurt
• 40 g hard cheese

Cheese is a good source of calcium

How many serves per day do women require?

• 2½ serves per day until 50 years
• 4 serves per day after 50 years

                                (NHMRC, 2014)

How I can incorporate serves in my day? Examples

• 125 ml on cereal at breakfast; 200 g tub yogurt as a snack; 40 g cheddar on a sandwich
• 200 g yogurt with oats at breakfast; 125 ml skim milk in a latte as a snack; 30 g Parmesan on pasta

The Calcium in our food.

Animal and plant sources of calcium

ANIMAL SOURCES	SERVE SIZE	Mg Calcium	PLANT SOURCES	SERVE SIZE	Mg Calcium
Yogurt, low fat	3/4 cup or 200 g	450 mg	Tofu, calcium set	1/2 cup	135 mg
Sardines, with bones	45 g	212 mg	Bok Choy	1/2 cup	75 mg
Milk, reduced fat	250 ml	300 mg	Kale	1/2 cup	~75 mg
Cheese, Cheddar	40 g	300 mg	Tahini	1 heaped tsp.	129 mg
Egg, whole, chicken	2 x 60 g	50 mg	Broccoli	1/2 cup	40 mg
			Cauliflower	1/2 cup	~20 mg
			Almonds, raw, with skin	30 g	75 mg

                                        (compiled Whitney et al, 2011; Nuttab 2010 online)

Animal sources and plant sources NOT animal vs. plants!

When plant and animal sources are grouped together and served in the one meal, small milligrams of calcium add up to calcium rich meals. This adds variety to the diet as well as sources of Vitamins B, C, Folate and dietary fibre(Whitney et al, 2011). In addition there is increasing evidence that a dietary pattern with a wide variety of foods is important for good health, rather than the emphasis on one or two food groups (NHMRC, 2012).

Milk is one of the best food for bone health. Among plant-based sources, nuts are good for bone health. Cashew nuts are rich in copper, magnesium and calcium. Hence, they are good for bone health. Similarly, almonds and walnuts are also good choices.

Bioavailability

Bioavailability is the rate and extent to which calcium (or any nutrient) can be absorbed by the body and utilised for the requirements. Plant sources have greater bioavailability than animal sources (Whitney et al, 2011).

Calcium bioavailability of animal and plant sources

Leafy green sources of calcium

Calcium bioavailability	Food Source
> 50 %	bok choy, cauliflower, watercress, Brussels sprouts, broccoli
~ 30 %	cow and fortified soy milk, calcium set tofu, cheese and yogurt
~ 20 %	almonds, sesame seeds (tahini), pinto beans and sweet potatoes
< 5 %	spinach, rhubarb, silverbeet

                                                 (Whitney et al, 2011)

Bioavailability and plant sources

In countries like China where almost no dairy products are consumed, osteoporosis is uncommon, providing evidence that plant sources can play a vital role in strong bones. Grouping many different vegetables in the one meal not only provides for greater calcium, but takes advantage of the greater bioavailability of plant sourced calcium (Whitney et al, 2011).

Examples of Meals and Recipes

Stir Fry of Bok Choy, Tofu, Almonds and Broccoli

Serves 2

1 bunch Bok Choy

2 cups broccoli florets

1 red capsicum cut into thin strips

1 cup calcium set tofu, cut into cubes and marinated in 2 tbsp. of tamari, 1 tbsp. of grated fresh ginger, 1 tbsp. grated fresh garlic, and juice of 1 lemon

60 g almonds, lightly toasted in oven

2 tbsp. peanut or grape seed oil

½ tsp. toasted sesame oil

1 tsp. grated ginger extra

Juice of ½ lemon

Bake marinated tofu cubes in moderate oven for 20-30 minutes. Heat peanut oil and stir fry capsicum first followed by green vegetables.

Add marinade drained from tofu and continue until vegetables are just cooked.

Add another tsp. of grated ginger, sir though and add juice of half a lemon

Add tofu, almonds and sprinkle with sesame oil, stir gently through. Serve with brown rice

Calcium note: 2 cups of raw Bok Choy (which will wilt) can contain as much as 300 mg of calcium, the same as 250 ml serve of cow’s milk.

Sardine Fish Cakes with Sweet Potato

Sardines as a source of calcium

https://www.primalpalate.com/paleo-recipe/sardine-and-sweet-potato-fish-cakes/

Calcium note: Serve with a sauce of 3 heaped tsp. of tahini (387 mg calcium) thinned with 100 g of natural yogurt (225 mg calcium) and flavoured with finely chopped coriander.

Cauliflower and Brussels Sprout Cheese Gratin

https://www.canadianliving.com/food/cauliflower_and_brussels_sprouts_gratin.php

Calcium note: combining dairy sources with good plant sources increases total calcium intake in one meal.

Additional Resources

General

Australian Guide to Healthy Eating, https://www.eatforhealth.gov.au/

Better Health Channel: Calcium (see Osteoporosis risk quiz in sidebar) https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Calcium?open

Osteoporosis Australia at https://www.osteoporosis.org.au/

Individual Advice

Dietitians Association of Australia, https://daa.asn.au/ to find an accredited practicing dietitian

References

Whitney, E., Rolfes, S., Crowe, T., Cameron-Smith, D. & Walsh, A. (2011) Understanding Nutrition, Australia, Cengage Learning

Osteoporosis Australia (2014) Main Page https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Osteoporosis

National Health and Medical Research Council (NHMRC) (2012) Australian Dietary Guidelines for Healthy Eating accessed 20/08/14

https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55g_adult_brochure.pdf

Food Standards Australia and New Zealand (2010) Nuttab Online 2010 accessed 20/08/14

https://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx

Food For Thought: The downside of eating lunch at your desk & choosing for your health when dining out

Food for thought

It is common in today’s workplace to skip lunch breaks or consume lunch at your desk. This may be due to high workload, strict deadlines, convenience or comfort at your desk. However though many believe this increases work productivity it has been shown that having a lunch break away from your desk improves productivity, mood and energy levels. With chronic diseases increasing in prevalence it is vital to combat sedentary work behaviours and improve health behaviours in the workplace.

The downside of eating at your desk/skipping lunch: Skipping your lunch or consuming lunch at a desk is associated with: Increase in activities requiring low physical activity and therefore an increase risk of chronic diseases such as type 2 diabetes mellitus, obesity, cardiovascular disease and stroke. Weight gain due to irregular meal times, skipping meals and increased consumption of convenient energy dense snacks Poorer mood and concentration Increased risk of illness due to high bacterial levels commonly found at desks.

The benefits of a lunch break: Yarra River & City Skyline Increases in physical activity throughout the day decrease risk of chronic illness (type 2 diabetes mellitus, stroke, obesity, cardiovascular disease). It may only be walking down to the local café for a bite but it all adds up! By making time to eat your lunch you are less likely to experience indegestion or digestive discomfort. Slowing down your eating can increase chewing time leading to better digestion of food and therefore increased nutrient absorption and decreased risk of digestive discomfort. Taking time to enjoy your meal, known as Mindful Eating, can decrease desire to snack later in the day. Social interaction which can occur during a lunch break can improve mood and therefore improve productivity. Energy levels and concentration are also increased after consuming lunch and having a break away from your desk

Strategies to encourage & get the most out of your breaks: Switch it off; it's so easy to get distracted on our smart phones or other devices and before you know it your break is almost over! So try to switch it off or put these devices away. Even if you can't get away from your desk at lunch, switch off the screen and try to focus on your meal. Talk to a colleague; try to have lunch with a friend or colleague to improve social interaction. If you haven't met many people at work maybe try dining in common areas to increase your chance of getting to know colleagues. Sit outside; if you’re at work all day you may not notice the sunshine or get a chance to enjoy some fresh air. Take a packed lunch outside, you might even get a boost of Vitamin D if you find a sunny spot! Keep your food in the staff room or fridge. Yes, you may need to label it 47 times or put a lock on it, but that walk away from your desk is enough to refresh your mind and make you more aware of your food intake. It may also encourage you to dine in the common areas rather than returning to your desk. Keep some nutritious snacks handy; by having some healthy snacks (for example unsalted nuts, fruit, low fat yoghurt) within reach it will make it easier to avoid energy dense convenience foods.

Choosing for your health when dining out

Eating out at restaurants and cafes is very popular in today's culture. Australians are spending more of their weekly budget on eating out than ever before. Therefore it's vital to know what choices to make when choosing your meals to ensure you're getting optimal nutrition.

What to look for when choosing your meal: Protein Protein comes from a variety of sources including: Lean meats and poultry; such as lamb, beef, chicken Fish Nuts, seeds and legumes; chickpeas, lentil, almonds, walnuts Eggs Protein helps you feel more satisfied with your meal and leaves you feeling fuller for longer. By doing so, you're less likely to snack later in the day. Carbohydrates & Fibre Carbohydrates and fibre often go hand in hand. High-fibre carbohydrates include: Brown rice Quinoa Wholegrain bread Carbohydrates are vital source of energy and are great for brain function. Fibre can help satisfy you for longer as well as assist with digestion. Fibre acts like street sweeper through your digestive system, sweeping along your bowel and assisting in emptying it out leaving you feeling lighter and helping you stay regular. Vitamins & Minerals Fruit and vegetables are packed with vitamins and minerals. It's great to aim for a few different colours of fruit or vegetables as each colour often represents a different group of vitamins and minerals. To help in understanding why these are important you can think of vitamins and minerals as little keys that help to unlock all the goodness in the protein and carbohydrates. Though they seem little these are vital for your health. The Australian dietary guidelines recommends 5 serves of vegies (about ½ cup cooked is 1 serve) in a day for optimal health so by having one or two at lunch it makes it easier at dinnertime.

Effective Eating for Dancers: Eating for Energy, Concentration and Focus

Dancers

The following page provides a simple guide in regards to nutrition and its role in boosting performance within the dance setting, in particular enhancing energy, concentration and focus. For further information about fuelling, hydration and recovery and how these parameters influence performance, visit the Ausdance factsheet page and the Australian institute of sport website.

Why is Eating Important for Dancers?

Dancing is physically vigorous and requires a great deal of focus and stamina. Constant rehearsal and performance takes a toll on muscles, joints and bones. In order for dancers to perform at their best, it is very important that they are well fuelled. A balance of nutrients will not only improve energy, concentration and focus, but also will also assist in injury and fatigue prevention and promote longevity within the dance industry.

Grain and seed bread

Carbohydrates

Carbohydrates are the main source of energy for the muscles during training. After digestion, carbohydrates are broken down into glucose. Glucose is then taken up by our cells and stored as glycogen and converted to energy when it is needed. A dancers diet should typically be 55-60% carbohydrate. During intense training and rehearsal, carbohydrate should be increased to make up 65% of all calories consumed.

The best sources of carbohydrates for dancers are complex carbohydrates, such as wholegrain cereals, breads, rice, starchy vegetables, fruit and pasta.

Protein

Protein is required by dancers to build and repair muscle that has been stressed through continuous use. It is also a fuel source for the body and plays an important part in metabolism. Dancers should consume between 1.4-1.6 grams of protein per kilogram of body weight.

The best sources of protein for dancers come from lean meats and poultry, tofu, beans and dairy

Fat

Fat is a predominant fuel source during prolonged, continuous activity over 20 minutes, so it is crucial that fat is consumed. Dancers should aim to consume around 1.2 grams of fat per kilogram of body weight.

The best sources of fat come from monounsaturated and polyunsaturated sources including oils (olive, canola, sunflower), nuts (almonds, walnuts, macadamia, pecans), avocado, fatty fish (salmon, tuna, sardines) and olives.

Blueberry and Banana Soy Smoothie

Breakfast

I’m sure you have heard it numerous times, but yes, it is true, breakfast is the meal that kick starts your metabolism and provides you with energy for the day. Dancers should consume a breakfast adequate in calories that is rich in complex carbohydrates, moderate in protein and low in fat to prepare them for the activity that is to follow. Although you may not feel inclined to eat that early on in the morning, it is important that you at least eat something to fuel your mind and body.

More often that not, eating breakfast is a case of habit, that is we don’t feel like eating it because we don’t usually eat it; we have trained ourselves not to want or feel like it. This can be easily overcome by simply tempting our taste buds with a little bit of something. Even drinking a glass of water with squeezed lemon first thing in the morning will awaken the taste buds and get those digestive juices flowing.

Suitable breakfast options

• Scrambled eggs on wholegrain toast: good source of both carbohydrate and protein
• Greek yogurt and berries: Greek yogurt has almost twice the protein of regular yogurt; berries are a good source of antioxidants and vitamin C
• Banana and blueberry soy shake: convenient for on the go; also a good source of both carbohydrate and protein
• Wholegrain toast with sliced tomato, cheese and turkey: good source of both carbohydrate and protein

Not so suitable breakfast options

• Bacon, fried eggs, and hash browns on white toast: high fat breakfast, digests more slowly and often leaves us with a sick stomach feeling
• Pancakes with maple syrup, icing sugar and ice cream: lots of simple sugars here, which are broken down quickly by the body, causing an energy spike, followed by an energy crash shortly after.
• Store-bought blueberry muffin: quite convenient, but is sugar-rich and will also cause a rapid energy spike

Combining carbohydrate and protein

Carbohydrate is the body’s preferred fuel source. It is the most easily broken down for immediate energy. It is important for dancers to consume enough carbohydrate to keep them afloat. Consuming carbohydrate with a little bit of protein is beneficial, as it causes a more slow and sustained release of sugar into the bloodstream. It also prevents energy spikes and rapid energy crashes from occurring. As a result, you will feel fuller for longer and have a prolonged release of energy throughout class or during performance for improved focus and concentration.

DriedFruit & NutsMixed

Good carbohydrate-protein meals/snacks

• Tuna and beans on wholegrain crackers
• Fruit and nuts
• Yogurt and fruit
• Cheese on crackers
• Rice and chicken

Snacking

Extended class or rehearsals require dancers to refuel every 2-3 hours. Snacks that are most available for on the run however are usually not the best choice. Foods such as chips, lollies and chocolate do not provide dancers with the nutrients they need for building muscle, staying mentally focused and keeping energy levels sustained. When choosing snacks, think about consuming ‘meal type foods’ such as sandwiches, veggies with humus, leftovers, and tuna on crackers, but in smaller amounts. This will ensure you are getting a better array of nutrients. If you can, make sure you get some protein in, even if it’s a small amount, with every snack.

Useful resources

• Health and lifestyle video by the Australian Ballet School
• IADMS resource papers
• Australian Institute of Sport Factsheets

References

1. Ausdance. (2014). Fuelling the dancer. Retrieved from https://ausdance.org.au/articles/details/fuelling-the-dancer
2. Australian Institute of Sport. (2014). Basics. Retrieved from https://www.ausport.gov.au/ais/nutrition/factsheets/basics
3. International Association for Dance Medicine & Science. (n.d.) Nutrition Factsheet Fueling the Dancer. Retrieved from https://c.ymcdn.com/sites/www.iadms.org/resource/resmgr/resource_papers/dance_nutrition.pdf
4. Safety and Health in Arts Production and Entertainment. (2006). Good Nutrition for Dancers. Retrieved from https://www.actsafe.ca/wp-content/uploads/resources/pdf/dancernutrition.pdf

Tips for Understanding Food Labels to Make Healthy Choices

Food labels contain information about food safety and what nutrients are present in the packaged food (DAA, 2014). Reading food labels can be confusing especially if we do not know what to look for and understand what they actually mean. Therefore, learning simple tips can help us make healthier and safer food choices.

The main things to look for when choosing healthy foods are

• Nutrition Information Panel
• ingredient list and
• nutrition content claim.

For food safety purposes you should be aware of

• date mark
• food allergens and warning statements and
• storage requirements.

Read food labels before buying

Nutrition Information Panel

Nutrition Information Panel(NIP)

When looking at the NIP, use the per 100g column to compare the nutrient values between similar food products across different brands and decide which is a healthier choice. Look out for the following nutrients when shopping for foods:

Nutrients	Value per 100g
Total fat	Generally choose food with less than 10g of total fat per 100g. For milk, yoghurt and ice-cream, choose less than 2g per 100g. For cheese, choose less than 15g per 100g
Saturated fat	Aim for the lowest per 100g Less than 3g per 100g is best
Sugar	Choose food with less than 10g of sugar per 100g
Sodium (Salt)	Food with less than 400mg per 100g is good, and less than 120mg per 100g is best
Dietary fibre	At least 7g per 100g

[Based on material provided by the National Health and Medical Research Council (NHMRC,2014)]

It may be impossible to find a product that meets all the nutrition labeling recommendations mentioned above. However, meeting at least some of them would be beneficial to your health. Also keep in mind that some of the healthiest foods may be unlabeled such as fresh fruit and vegetables, nuts, lentils, beans, fresh lean meat and fish (DAA, 2014).

Ingredient List

Ingredient list is usually found on the back of the product. Ingredients are listed in descending order by weight, which means that the first ingredient listed contributes the most to the food product. This can be used to identify foods that are high in salt, saturated fat or sugar if they are listed as one of the top three ingredient (NHMRC, 2014)

Ingredients list

Nutrition Content Claims

Nutrition claims are used quite commonly as part of marketing food products and sometimes these claims are not as what you expect them to be. Therefore making sense of what they really mean and checking the Nutrition Information Panel can be really helpful in making healthy choices

Reduced fat or salt

This means that the "food contains at least 25% less" fat or sodium than the original food of the same product (FSANZ, 2013). However, it is important to check the nutrition information panel that it's fat or sodium content is not above the healthy choice recommendation (Baker IDI, 2011).

Low fat

This means that the food has "no more fat than 1.5g per 100ml for liquid food or 3g per 100g for solid food" (FSANZ, 2013) which meets the healthy choice recommendation. However, take note of the sugar or salt content.

Low-fat dairy food

No added sugar

This means that no sugar is added to the product (FSANZ, 2013) but may still contain high amount of natural sugars and may still be high in glycaemic index or energy. This is common in food containing dried fruits.

Light or 'lite' products

Food products that claimed to be light or lite does not always mean that they have 25% less sugar, salt or fat content than the original food product (FSANZ, 2013). It can also mean that they are lighter in texture, taste or colour (Baker IDI, 2011).

Date mark

The date mark tells us when the food will begin to deteriorate and may be unsafe for consumption. Use by date and best before date have two separate meanings.

Use by date	The food should not be consumed after it reaches the date stated due to health and safety reasons even if they look fine. Examples of 'use-by' foods are milk, sliced ham and shaved meats
Best before date	The food is best to be consumed before the stated date and can still be eaten after it, but the quality may not be the same as what they claimed it to be. They are safe to eat unless they are damaged or deteriorated or perished.

(NSW Food Authority, 2013)

Storage and preparation requirements

Information regarding storage and preparation direction must be followed to keep food safe and prevent food poisoning. Examples of these instructions are 'Keep refrigerated' and 'store in a cool, dark place' (NSW Food Authority, 2013)

For More Information

• NSW Food Authority: Food Label brochure
• Eat For Health: How to Understand Food Labels
• Baker IDI: Label Reading
• Dietitian Association of Australia: Find an Accredited Practising Dietitian for specific dietary advice

References

• Baker IDI Heart and Diabetes Institute. (2011). Label Reading. Retried [22 November 2014] from https://www.bakeridi.edu.au/Assets/Files/Label%20Reading%202011%20PDF.pdf
• Dietitian Association of Australia (DAA). (2014). Food Labelling. Retrieved [22 November 2014] from https://daa.asn.au/?page_id=805.
• Food Standards Australia New Zealand (FSANZ). (2013). Nutrition, Health and Related Claims. Retrieved [22 November 2014] from https://www.comlaw.gov.au/Details/F2013L00054
• National Health and Medical Research Council (NHMRC). (2014). How to Understand Food Labels. Retrieved [22 November 2014] from https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels
• NSW Food Authority. (2013). 'Best before' and 'Use by' dates. Retrieved [22 November 2014] from https://www.foodauthority.nsw.gov.au/consumers/food-labels/label-facts/best-before-and-use-by-dates/best-before-and-use-by-dates#.VEj2efmUdws

Healthy Snacks On The Run ft Salt

Snacking between meals is important, not only to fuel your body but to make sure don't get hungry between your main meals. It can be tricky to choose snacks that are healthy for you with all the options out there when you are on the go. Going for healthier options means you stay fuller for longer and have a better overall general health, calorie and salt intake. Snacks can be divided into 2 main categories; healthy snacks and sometimes snack options. 'Sometimes' snack options may be tasty but don't do much nutritionally for our bodies so we must select snacks from the 5 food groups to make sure it is a healthy choice!

Enjoying a liquid snack

What are the 5 food groups?

Australian Guide to Healthy Eating

1. Vegetables and legumes/beans

2. Fruit

3. Grain (cereal) foods. These are mostly wholegrain or high cereal fibre varieties.

4. Lean meat and poultry, fish, eggs, tofu, nuts and seeds.

5. Dairy. This includes milk, yoghurt, cheese and/or alternatives. Choose the reduced fat varieties.

Sometimes food options

These foods might be high in calories, sugar or salt. Limit these to just 1-2 a week and in small amounts. The key is everything in moderation. By reducing how much you eat of these foods you may gain better control of your health and wellbeing.

Examples of 'Sometimes" snacks

• Chips
• Chocolate and lollies
• Energy drinks
• Donuts

Healthy snack ideas

• ~200g grams of yoghurt with muesli
• Piece of fruit eg. banana, apple, orange
• Wholemeal toast with avocado spread
• Crackers with swiss cheese
• Vegetable sticks with dip eg. hummus
• Tuna

Healthy snacks

Look out for Salt

The Average person in Australia eats too much salt. Too much in your diet can also increase your risk of developing high blood pressure. It is therefore important to choose snacks of the low salt variety.

How much Salt?

By reading the food labels on food products you can check the amount of the salt there is in the snack – check the 'per 100 gram' column.

Salt content	Look for
Low	Less than 120mg per 100g
Moderate	120mg - 480mg per 100g
High	More than 480mg per 100g

For more information

The Australian Guide to Healthy Eating https://www.eatforhealth.gov.au

Dietitians Association of Australia https://daa.asn.au/for-the-public/smart-eating-tips/healthy-snacks/

Heart health https://www.heartfoundation.org.au

References

Australian Dietary Guidelines, Eat for Health. (2014). Australian Dietary Guidelines. Retrieved from https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

Heart health https://www.heartfoundation.org.au

National Healthy and Medical Research Council (2010). Recommended number of serves for adults. Retrieved October 15, 2014

Eat to succeed: A guide to healthy eating during university exams

Exams are a very stressful time for all students. Late night studying and last minute cramming can leave you feeling tired and anxious. During exam periods students often tend to overlook the types and amount of food they are consuming. Eating food high in saturated fat and sugar such as biscuits, lollies and chocolate can negatively affect exam performance and leave you feeling restless. Eating healthy is not as hard as you may think, and this is a simple guide to show you how!

Example of healthy food choices

Why is Eating Healthy Important During Exams?

Eating healthy is an important key to success. Eating food high in saturated fat, sugar and salt such as chips, biscuits and energy drinks can leave you feeling fatigued. When you snack on food such as these whilst studying you may feel a short energy burst however this is usually followed by a quick decrease in energy because of the drop in blood sugar levels. When a drop in blood sugar levels occurs you are left feeling low in energy and unmotivated to study. In order to avoid this its best to consume to foods high in fibre, vitamins and protein such as fruits, vegetables, nuts and meats.

How to Eat smart

Students sitting an exam

Breakfast is an essential part of your day, especially when tackling exams. Breakfast provides energy and improves concentration because it breaks the overnight fasting period and provides your body with the fuel needed to concentrate. By eating breakfast it reduces your hunger in the morning and lowers the chances of you snacking on food high in fat and sugar throughout the day. Eating a breakfast high in fibre will also aid in reducing tiredness. Choose foods such as wholemeal breads and cereals that are labelled as high fibre.

The main nutrients needed for studying are iron and vitamin B. Foods high in iron include red meat, spinach and cereals. Foods high in vitamin B include food such as eggs and nuts. And don’t forget that fruit is your friend! Blueberries and bananas are a great snacking idea because they are full protein and fibre which will help you concentrate and keep you fuller for longer.

Coffee: Good or Bad?

Small coffee cup

Caffeine and sugar should be kept to a minimum; it does not mean you cannot drink any coffee it just means that it’s best to drink only moderate amounts. Two to two and a half cups per day (standard small take away cup size) is the recommended amount of caffeine that can be consumed daily. Drinking too much caffeine can trigger insomnia, nervousness and irritability. It can also upset your stomach and cause an increase in your heartbeat. If you are sensitive to caffeine it is best to be aware of the time of day you consume coffee. Drinking coffee close to bedtime can affect sleeping patterns and leave you feeling tired and restless the next day. A great idea is to swap coffee for a different beverage such as water, juice or even green tea.

Carbohydrates: Good or Bad?

Unfortunately many teenagers and young adults believe that carbohydrates are bad for you, however this is not true! Carbohydrates provide the body with glucose that is converted into energy needed for productive studying and physical activity. Healthy sources of carbohydrates include vegetables, fruits, beans and wholegrain foods. Unhealthy sources of carbohydrates are pastries, soft drinks and highly processed foods. These types of carbohydrates will provide you with only a short amount of energy and can contribute to weight gain.

Stress Busting Snack Ideas

Great sources of good carbohydrate foods for optimal studying include:

• Air popped popcorn- Which is a fantastic alternative to chips.

• Almonds- Almonds contain healthy fats and proteins which are essential nutrients in a balanced diet. It is recommended to eat approximately 28 grams of almonds per day which is the amount that can fit in the palm of your hand.

  

  A small handful of almonds

• Vegetables- Cutting up vegetables such as carrots, celery, and cucumber is an easy and convenient snack to eat whilst studying. It’s a good idea to cut up an extra amount of vegetables and keep them in the fridge so you can snack on them over 2-3 days.

• Oatmeal- Adding water and low-fat milk will help you stay fuller for longer and provide you with long lasting energy that will reduce hunger and snacking.

• Fruit salad – Fruit such as apples, bananas and oranges are some options you can include in your fruit salad. Snacking on fruit will satisfy sweet tooth cravings and is a fresh alternative to chips and lollies. Fruit will also provide you with essential vitamins needed for a healthy balanced diet.

• Low- Fat Greek yoghurt- Eating Greek yoghurt is an excellent source of calcium as well as being 30 percent protein. This means that it will leave you feeling satisfied and is an alternative option to ice-cream if you’re looking for a cool snack.

For more tips and recipes on easy snack ideas vist taste.com.au by clicking on this link!

References

1. Bloomberg School of Public Health. (2014). Breakfast. Retrieved from https://www.jhsph.edu/offices-and-services/student-affairs/_documents/Breakfast

2. Centre For Science of Public Interest. (2014). Caffeine Content of Food and Drugs. Retrieved from https://www.cspinet.org/new/cafchart.htm

3. Choose Smart. (2014). Easy Ways to Eat More Fruit and Vegetables. Retrieved from https://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/resources/cdc/ChooseSmart_Womens_Brochure(1).pdf

4. Department of Health Education and Wellness. (2014). Healthy Eating During Exams. Retrieved from https://www.health.msstate.edu/health/resources/healthy_eating_during_exams.pdf

5. Global News. (2014). Why are nuts good for us and how many should we eat? Retrieved from https://globalnews.ca/news/1003078/why-are-nuts-good-for-us-and-how-much-should-we-be-eating-daily/

Iron for Young Women

This page provides information on how young women can meet their iron requirements. Iron is a particularly important nutrient for women of child bearing years (19-50 years of age) and not meeting iron requirements may affect both energy levels and brain functioning.

Blausen 0761 RedBloodCells

Iron in the body

Why do I need Iron?

Iron has many important roles in the body.

• It is essential for oxygen transport in the blood and muscles.
• It is a component in pathways that release energy from food for the body to use.
• It has important roles in maintaining immunity

How much Iron do I need?

Iron is a trace mineral, this means, it is only required by the body in small amounts.

• For women of child bearing years (19-50 years of age): 18mg/day is recommended (without exceeding 45mg/day).
• However, for women of child bearing years who follow a vegetarian diet, almost twice as much iron is recommended: 32mg/day.
  This is due to plant based iron sources being less readily absorbed by the body than animal based iron sources.

Iron Deficiency

Iron Deficiency occurs when the body's iron stores are low. This is different to Iron deficiency anaemia, which is a significant reduction of iron stores, that results in the blood's inability to deliver sufficient oxygen to the tissues of the body and energy producing pathways in the body are compromised

Symptoms of Iron deficiency depend on the degree of Iron deficiency and include: decreased energy, breathlessness, pale skin, lack of concentration

WHY are young women at risk? Young women are especially prone to iron deficiency due to repeated blood losses experienced during menstruation. Iron is lost from the body through bodily excretions (urine, faeces, sweat and shed dead skin cells), in addition to this women experience losses through menstruation. All these losses accumulate and represent 1.5mg/day of Iron that is lost and must be replaced. People following a vegetarian diet are also at risk of iron deficiency due to their plant based iron sources, which are less readily absorbed. It is important to note that only 10% of Iron from a vegetarian diet is absorbed, compared with 18% of Iron from a mixed diet (containing plant and animal based products). Pregnancy also increases the body's requirements for Iron and as such may be particularly vulnerable to iron deficiency.

Iron Toxicity

Iron overload or toxicity is uncommon, as Iron is tightly regulated by the body. It may however occur in the following cases:

• Haemochromatosis: a genetic condition that causes disruptions in the body's iron regulatory systems resulting in an increase in iron absorption and causing a build up of Iron in the body.
• If an excessive amount of iron supplements are taken.

Symptoms may include gastrointestinal side effects such as constipation, nausea, vomiting and diarrhoea.
It is therefore important not to exceed 45mg of Iron per day.

Iron in the diet

Iron is found in two forms in the Diet. Haem Iron and Non- Haem iron

Haem Iron

• Only found in animal products
• More easily absorbed by the body.
• 25% of Haem iron is absorbed.

Non-Haem Iron

• Found in both animal and plant products
• Less easily absorbed by the body.
• 17% of non-haem iron is absorbed.

Food Sources of Iron

Haem Food Sources

Rendang hati

Food Source	Serving Size	Iron Content (mg)
Chicken Liver	100g, cooked	13mg
Beef Liver	100g, grilled	6.5mg
Beef, lean	100g, grilled	3mg
Lamb, lean	100g, cooked	2.5mg-3mg
Turkey	100g, cooked	2.3mg
Chicken	100g, cooked	1.3mg
Fish (white)	100g, cooked	1mg
Tuna	100g, canned	1mg
Pork	100g, cooked	0.8mg

Food ordered (left to right): lowest to highest Iron content

Weetbix Stevage

Green lentils

Non Haem Food Sources

Food Group	Food Source	Serving Size	Iron Content
Grains & Cereals	Iron fortified Breakfast cereals Eg. Weetbix	2 biscuits, one cup (30g)	3-4mg
	Iron fortified bread Eg. Burgen wholemeal bread, Wonder White wholemeal bread plus Iron	1 slice	2-4mg
	Quinoa	1 cup, cooked (1/4 cup raw)	4mg
	Brown rice	1 cup, cooked (150g)	1mg
Vegetables	Green leafy vegetables Eg. Spinach, kale, rocket	1 cup	4-5mg
	Asparagus	5 spears, canned	2mg
	Broccoli	100g	1mg
	Avocado	1/2 medium	1mg
Fruit	Dried apricots	4 dried apricots (8 dried apricot halves)	1.8mg
Meat alternatives	Tofu (firm)	1/2 cup	2-3mg
	Cashews	handful (30g)	1.5-2mg
	Lentils	1/2 cup cooked	2-3mg
Herbs	Parsley	1 cup (25g)	0.7g

All information retrieved from and

Nutrient Interactions

Factors Increasing Iron absorption

• Including Vitamin C food sources in a meal, increases the absorption of non-haem iron sources.
  Vitamin C food sources include: Tomato, capsicum, citrus fruits (such as orange, lemon, lime), strawberries, kiwifruit, broccoli.

• Including haem sources of iron in meal, increases the absorption of non-haem iron sources.
  For eg. including meat products in a salad with green leafy vegetables.

• Cooking vegetables helps to increase non-haem iron absorption

Factors Decreasing Iron absorption

• Chemical compounds such as: tannins, found in tea, coffee and red wine can interfere with the absorption of iron by the body.
• Chemical compounds such as: phytates, found in bran, some legumes and some nuts.
• Calcium can reduce non-haem iron absorption.

Planning an Iron Rich Meal

• For Breakfast choose Iron fortified cereal or bread (see section 3.2) and add Vitamin C with fruits such as strawberries or kiwifruit or a glass of orange juice.
• Include haem iron (animal based products) in green leafy salads or for a vegetarian option, include vitamin C sources, for eg. tomotoes or a citrus-based dressing to help the body absorb non-haem iron sources (plant based products).
• Snack on high iron foods such as cashews or dried apricots.
• Cook vegetables helps to increase iron absorption from plant foods (non haem iron sources).

Additional Resources

• For additional information regarding iron content of food: Nuttab
• For further information regarding Iron: Better Health Channel
• For information regarding meeting Iron requirements: Nutrient Reference Values

Fuelling for Weight Training

This page provides some simple tips and acts as a guide for those who are interested in nutrition and weight training. A lot of this information has been adopted in conjunction with the Sports Dietitians of Australia (SDA) and hopes to further maximize your training and performance objectives, whilst hopefully bridging some of your current knowledge gaps in the area of food and exercise.

Weight Training

Introduction

The combination of an energy rich diet with adequate protein is necessary to provide your body with the appropriate building blocks for increased muscle mass. Gaining muscle and losing fat have mutually exclusive goals; to promote 'gains' the body needs to be in a positive energy balance, meaning your dietary intake exceeds the bodies physical requirements, whereas effective fat loss demands a reduction in energy intake.

Essential Knowledge

A banana is a good source of carbohydrates

Carbohydrates

Carbohydrates (CHO) are the preferred energy source for the body. When consumed, they are broken down into glucose in the blood stream. Our muscles then utilize glucose as their energy source for performance.

Protein-rich Foods

Protein

Protein is essential for the body as it is the building block for the production of skeletal muscle. Protein is metabolized into individual amino acids, which serve as both a substrate for building other dietary proteins as well as a trigger for activating various metabolic processes (ex. stimulating muscle protein synthesis). There are both essential and non-essential amino acids - essential meaning the amino acids are unable to be synthesized (created) by the body, and therefore must be included in the diet.

High Fat Foods

Fat

Fat is an important part of a balanced diet, however it is very high in energy (kilojoules) and consuming too much can lead to weight gain in the form of adipose tissue (fat).

Recommendations

The SDA recommends just 20-30g of carbohydrate and 10-20g of protein to be ingested around training to influence lean muscle mass gains. A snack with a good mix of protein and carbohydrate should be consumed as a pre-training snack 2–3 hours prior to weight training, whilst a similar post-training meal following training should be ingested (within 1 hour if possible).

Where's the evidence?

People often have the misconception that if they eat more protein, they will simply gain more muscle; this is obviously not the case. A study by Areta (2013) compared the intakes of different amounts of protein (10g, 20g, 40g) post training and their effect on the rate of muscle synthesis. The study revealed that 20g of protein (whey) provided the body with the optimal amount of dietary protein for peak muscle synthesis, which is consistent with current literature. Current literature also reveals that overall muscle protein synthesis is enhanced by the intake of a small amount of carbohydrates- this is why often a lot of weight gainers/protein powders will contain a decent amount of CHO.

Nutrient Requirements

Nutrition requirements will differ between every individual based on genetics, activity levels, and a range of other parameters. A full and comprehensive individual assessment of your diet can be performed by an Accredited Practicing Dietitian (APD)- you can find your local dietitian at Dietitians Association of Australia

Pre and Post training Snack Options

High Protein + CHO snacks

Chicken (100g) 30g Protein

Salmon (100g) 24g Protein

Eggs (2 large) 16g Protein

Banana (1 large) 24g CHO

Apple (1 large) 12g CHO

Rice (1 cup cooked) 53g CHO

Pasta (1 cup cooked) 37g CHO

Yoghurt (200g) 8g Protein 26g CHO

Up & Go Energizer (250ml) 24g Protein 34g CHO

References

1. https://www.sportsdietitians.com.au/factsheets/
2. Thomas, B., Bishop, J. (2007) Manual of Dietetic Practice (4th Ed). Oxford:Blackwell
3. AIS Fact Sheets
4. https://daa.asn.au/for-the-public/find-an-apd/

Healthy eating for East Asia Student in Australia

Australia is a popular destination for overseas tertiary study with many East Asian students coming from Malaysia, Taiwan, Hong Kong, Japan and Korea. As an international student and living away from home, you are responsible for your own diet and may need to do your own shopping and cook by yourself. It is a good time to develop life-long healthy eating habits. The Australian Guide to Healthy Eating is a good starting point for information about healthy eating.

one serve of fruit

What is the Australian Guide to Healthy Eating?

The Australian Guide to Healthy Eating provides you with advice and guidelines about healthy foods and the amount you should consume on a daily basis. It has five guidelines.

Guideline 1

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.

• You may be busy with study but don't forget physical activities. Spending half an hour(return) riding a bike or walking to school may help you stay fit.
• Try playing sports with friends on the weekends to be social and active.

.

Guideline 2

Enjoy a wide variety of nutritious food from these five food groups every day.

1. Vegetables and legumes/beans,
2. Fruit,
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties,
4. Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans,
5. Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Guideline 3

Limit intake of foods containing saturated fat, added salt ,added sugars and alcohol.

• butter, cream, palm oil, deep fried food contains saturated fat which is bad to health.
• Use pepper, spices, garlic, onion or lemon as taste ingredients to reduce salt added.
• Soft drinks, sport drinks, and chocolate bars may have added sugar that give you excess energy.
• Limit alcohol to 2 standard drinks. 1STD=1 can of 375ml beer or 1 glass of wine (125ml).

Guideline 4

Encourage, support and promote breastfeeding

Guideline 5

Care for your food; prepare and store it safety

• Keep the fridge and cooking area clean
• Be careful of cross contamination between raw and cooked food
• Look for best-before / use-by date for package food

Knowing the number of serves we need and tips for counting

Vegetables, legumes and beans

serves of vegetable

men: 6 / women: 5 serves

• 1/2 cup cooked or 1 cup raw green/ orange vegetables
• 1 cup kimchi
• 1/2 starchy vegetables (potato)
• 1 medium tomato

Fruit

Men & women : 2 serves

• 1 medium apple, banana, orange, pear
• 2 small apricots, kiwi fruits or plums
• 1 cup dried/ canned fruit
• 1 hand-fold of dried food

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Men and women: 6 serves

Udon- one serve of cereal group

• 1 slice of bread
• 2 medium size sushi roll
• 1/2 cup cooked rice, pasta, noodles, polenta
• 2/3 wheat cereal flakes
• 1 small bun/ steamed bread

Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Men: 3/ women: 2.5 serves

one serve of meat lamb

one serve of meat fish

• 1 piece (65g)of red meat (pork, beef or lamb)
• 1 piece (80g) of cooked poultry
• 1 (100g) cooked fish fillet
• 1/2 cup of tofu
• 2 large eggs
• 1 hand-fold of nuts

Milk, yoghurt, cheese and/or alternatives

Men and Women: 2.5 serves

• 1 cup (250ml) milk/soy milk with added Calcium
• 2 slices of hard cheese
• 1 cup of yoghurt (200g)
• 60g canned sardines
• 1/2 cup tofu

Tips for counting number of serves easily

• Use mobile apps for recording
• Note the weight of packaged food you eat.
• For large packages, you may need to count the number of times you need to finish the product
• Take note of the bowl size used at home

Smart Tips when eating out

Chinese, Vietnamese, Thai and Malaysian cuisine

• Choose grilled or steamed instead of deep fried and pan fried
• Reduce sugar options for drinks
• Skin off for fatty meat
• Use less soy sauce
• Include vegetables in each meal

Korean and Japanese Restaurant

• Grilled chicken BBQ instead of pork belly
• Bibimbap instead of BBQ
• Seafood/ vegetable soup is a good option
• Fish sushi instead of tempura sushi
• Cold noodle is a good choice.

Fast food shop

• Grilled chicken burger instead of deep fried or beef burger
• Chicken salad is a good choice
• Low fat and low sugar options are also available at most fast food shops

Find more information about AGHE or healthy eating

eatforhealth.gov.au

dietitians Association of Australia

References

NHMRC. (2013). Australian Guide to Healthy Eating. Retrieved from https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_131014.pdf

Cost Effective Healthy Eating for Students and Part Time Workers

What is Healthy Eating?

Healthy Eating is choosing a wide variety of foods that have a lot of nutrients in them. When eating healthy it is important to have different foods from each of the five food groups. This will ensure you get a wide variety of vitamins and minerals. The Australian Guide to Healthy Eating has more information on food groups and serving sizes. Below we explore the five food groups a little further.

Grains/Cereals

Carbohydrates

The grains or cereal food group provides a lot of the carbohydrates we use for energy, and contains grains such as

• Wheat
• Rice
• Oats
• Barley
• Quinoa

The foods in this group can be eaten as they are or made into other food items such as

• Bread
• Porridge
• Whole wheat biscuits
• Wholegrain pasta
• Polenta
• Crumpets

When choosing foods from this group it is important to eat foods that are wholegrains, that is cereals or grains that use the whole grain in the food product such as wholemeal pasta, wholemeal multigrain bread, brown rice and crumpets.

Vegetables

Legumes

Consuming vegetables each day is an excellent way to include vitamins, minerals and fibre. Eating a wide variety of vegetables has been linked to a reduced risk of developing some nutrition related diseases, so it is important to eat lots of different colours and varieties.

Consider eating dark leafy vegetables like

• Broccoli
• Spinach
• Silverbeet

or root vegetables such as

• Carrot
• Beetroot
• Sweet Potato
• Swede

Also included in the vegetables group are legumes and beans. These are suitable as meat alternatives and contain lots of fibre .Varieties include

• Chickpeas
• Red kidney beans
• Lentils
• Split peas
• Baked beans

Also include other vegetables such like zucchini, pumpkin, tomato, avocado, asparagus, capsicum and parsnip.

Fruit and Vegetables

Fruit

Fruit is an important part of having a nutrient packed healthy diet. Fruit has a lot of vitamins and minerals as well as fibre . Eating fruits that are in season can help save money and add variety. Include different fruits like

• Apples
• Berries,
• Mandarins
• Grapes
• Peaches
• Pineapple
• Watermelon.

Dairy

Dairy foods are an excellent source of protein , calcium and zinc . These nutrients are important for healthy bones and overall body health. Dairy foods include

• Milk
• Yoghurt
• Cheese

Dairy alternatives include

• Soy Milk/Yoghurt
• Almond Milk
• Rice Milk

Cheese

Meat/Meat Alternatives

Meat and meat alternatives are a fantastic source of protein. Red meat in particular is a good source of dietiron iron and Vitamin B12 . Healthy options in the meat and meat alternatives group include:

• Beef
• Pork
• Lamb
• Kangaroo
• Chicken
• Turkey
• Fish (tuna/salmon)
• Seafood (oysters, prawns and crab)

Meat/Meat Alternatives

Alternatives to meat include:

• Eggs
• Nuts (almonds/cashews)
• Peanut spreads
• Seeds (sunflower seeds/pumpkin seeds)

Does healthy food cost more?

When choosing a snack it is important to look at what you are actually getting. For example, a 2 pack of blueberry muffins will cost approximately $4, and for that you get 2 snacks. However, a jar of peanut butter will cost around $4.50 and a packet of rye biscuits around $2.50 which totals $7. This may look more expensive, but when you look at cost per serve it is a lot more cost efficient. The added bonus here is that you will get more value out of the peanut butter and biscuits as you get more serves out of it compared to the blueberry muffins. Below are some more cost effective food swaps for snacking.

1 Medium Apple + 20g Almonds = $ 1.27	1 Medium Chocolate Bar = $2.00
2 Rye Biscuits + 1 tbsp Peanut Butter = $0.42	1 Blueberry Muffin = $2.00
170g Greek Yoghurt = $2.20	90g Potato Chips = $2.52
40g Rolled Oats = $0.06	30g Cocoa Pops = $0.39

Top tips for Saving money

Some tips to include healthy nutritious meals, save money and make the most out of your food.

• Take advantage of foods that are in season. Choose frozen or canned varieties when fresh foods are not in season.
• Make meals in bulk and freeze them. This will help you use all your ingredients and minimise how much food gets thrown away. This will ensure you always have a healthy meal or snack on hand.
• Take advantage of multi-buys for products such as cereals, yoghurt, breads and vegetables. Fresh foods can be frozen or included into a meal which can be frozen.
• If you have large amounts of vegetables that need to be used they can go into making nutritious soups or stews. These can also be frozen and make for a quick and healthy meal if you are time poor with study or work.
• Choose generic brands where possible. Products such as oats and canned beans are a good place to start.
• Do not shop when hungry. Have a small snack or chew mints or gum when shopping.
• Take advantage of bulk pantry items like pasta, rice, canned beans and cereals. These last a long time and are a good base for a lot of meals.
• Plan what you are going to buy before doing your shopping and consider using a list to help you purchase only what you need.

Further Information

• Healthy Eating on a Budget
• Coles Recipes
• Australian Guide to Healthy Eating
• Top Foods to Keep in the Cupboard Part 1
• Top Foods to Keep in the Cupboard Part 2

Energy for Busy People

This page describes why energy is important for our bodies and where good sources of energy come from. It is aimed at busy people who struggle to find time to eat breakfast and healthy snacks. The page also provides examples of some healthy breakfast and snack foods to try.

Background Info: Energy for Your Body

Don’t skip meals and end up finding it hard to concentrate

Our bodies need energy for the performance of all body functions and to support physical activity. Energy gives the body’s cells what they need to be able to move, function, grow, and develop. The body converts chemical energy from food into mechanical, heat, or electrical energy. Anything from the movement of an eyelid blinking, to the stomach digesting food, to running a marathon will need energy.

Energy comes from our food and is measured in the form of kilojoules (kJs). The average estimated energy requirement is 8700kJ, however varies between individuals depending on height, weight, age, gender, and amount of physical activity.

When we have supplied our bodies with the right amount of energy, they perform the best they can. This means that our muscles have what they need to move and our brain and organs can function. Without the brain functioning properly, it is easy to become tired and drained, and unable to perform as best as possible.

If we don’t use all the energy that we consume, the body will use it as storage compounds and it will result in weight gain.

Porridge with some fruit and yoghurt is a great healthy and quick breakfast option

Breakfast for Energy

Breakfast is the most important meal of the day. It breaks the fasting state that out body goes into overnight. After a few hours of waking up, all of the stored glucose (from carbohydrate) has been used, this means that the brain doesn’t have anything to continue powering it.

Reasons why eating a healthy breakfast is the best start to the day:
- Helps us feel energised and alert
- Increases our ability to concentrate
- Increases performance and endurance
- Prevent fatigue
- Weight control
- Reduces hunger
- Help us avoid foods high in saturated sat and refined sugars

Some Lasting Tips:
- Having a nutritious breakfast will give you a lot more energy than an extra 10 minutes sleep
- Prioritise waking up a few minutes earlier to prepare and eat breakfast
- Eat breakfast within 10 minutes of waking up
- Eat a nutritious breakfast with complex carbohydrates and some protein

What if I can’t afford a healthy breakfast every day?

Putting healthy eating as a high priority can increase overall quality of life. There are lots of delicious and healthy foods that cost under $2.50 per serve.
Some examples include:
- Porridge
- Eggs on toast
- Avocado on toast

A banana is a great snack to take on the run and boost energy levels

Snacking for Energy

Eating healthy snacks throughout the day can have lots of beneficial effects on your body and energy levels and assist the good effects of having a healthy breakfast. It is best for our bodies to have a consistent source of energy, instead of our eating habits looking a bit like a rollercoaster ride.

Reasons why eating healthy snacks can benefit you:
- Helps maintain energy levels throughout the day
- Maintains concentration levels
- Can provide essential vitamins and minerals
- Reduces hunger
- Reduces cravings for energy-dense foods high in saturated fat and refined sugar

Snacks vary in energy. If you are more physically active, you should consume more energy. However, be careful not to overeat on days when you aren't doing so much activity.
Below are some healthy snack ideas.

Healthy snacks with lower energy (0 – 400kJ)
- Medium apple
- 2½ cups popcorn
- 2 tablespoons sultanas
Healthy snacks with higher energy (401-800kJ)
- Medium banana
- Celery and carrot sticks with hummus
- 3 pieces of dark chocolate

What if I don’t have time to have healthy snacks?

Below are just a few ways that you could make healthy snacks more accessible in your daily life: - Keep bulk amounts of snacks in your car and slip them into your bag when you arrive - Prepare snacks the night before and when you leave grab them

Australian Guide to Healthy Eating

The Australian Guide to Healthy Eating provides a guide to the types of food and serving sizes to eat every day. It also gives the number of serves of each group to eat throughout the day. The following table has the number serves to be eating each day for an average adult aged 19-50:

		Male	Female
Recommended average daily number of serves from each of the Five Food Groups	Vegetables and legumes	6	5
	Fruit	2	2
	Grain foods	6	6
	Lean meats, etc. and alternatives	3	2½
	Dairy and alternatives	2½	2½
Additional serves for taller or more active men and women	Additional serves or discretionary choices	0—3	0—2½

For more information on the food groups and what a serving size is see Australian Guide Healthy Eating

Last Minute Tips

- An average energy intake is around 8700kJ, however varies between individuals depending on height and weight
- You will need to consume more energy if you are more physically active—this includes incidental daily activity such as walking and standing on stage
- Aim to eat 6 smaller meals each day to help prevent feeling tired and hungry
- Consume a variety of foods from each food group of the Australian Guide to Healthy Eating, and try not to under-eat carbohydrate-rich foods
- Enjoying the food you are eating will encourage you to eat them; experiment to find breakfast and snack food you enjoy

Useful Resources

Healthy Breakfast:

Better Health Channel. (2014). Breakfast. Retrieved from
https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breakfast
Better Health Channel. (2014). Breakfast Recipes. Retrieved from
https://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/bycategory?open&restricttocategory=breakfast&count=300

Healthy Snacking:

Better Health Channel. (2014). 10 Tips for Healthy Snacking. Retrieved from
https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/10_tips_for_healthy_snacking
Better Health Channel. (2014). Snack Recipes. Retrieved from
https://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/bycategory?open&restricttocategory=snack&count=300

Australian Guide to healthy eating:

National Health and Medical Research Council. (2013). Australian Dietary Guidelines. Retrieved from
https://www.nhmrc.gov.au/guidelines/publications/n55
See the ‘Summary’ for a quick overview

Other Resources:

Eat Right. (2014). Handouts and Tipsheets. Retrieved from
https://www.eatright.org/nnm/handoutsandtipsheets/#.VBJDJPmSz1Y
Better Health Channel. (2011). Food and Nutrition. Retrieved from
https://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/hl_foodnutrition?open
Scroll through the list of articles and pages for more information on healthy eating, or search for a specific topic

Nutrition to Optimise Endurance Cycling Performance

Why is nutrition essential for endurance cyclng?

• To boost your energy levels
• For effective recovery

The aim for all riders is to start the ride with fully replenished muscle fuel stores – also known as “glycogen stores”. Having your usual carbohydrate intake as well as resting (or performing light training) 24-36 hours before the ride and eating the appropriate pre-event meal will allow you to achieve this.

To get the most out of this document, click on the provided links to external sources for further information.

Energy Yielding Nutrients

There are three main nutrients, known as 'macronutrients' that provide the body with energy: Carbohydrates - breaks down into smaller units known as 'glucose' that the body uses as its main energy source Protein - Helps to repair/rebuild muscle after exercise. Fat - Eat healthy fats (e.g. oily fish, nuts, avocado)as part of a healthy balanced diet. Do not eat fatty foods before exercising as it may leave you feeling heavy

Glycaemic Index (GI)

Glycaemic Index (GI)refers to how quickly carbohydrates are broken down into glucose - the fuel that muscles burn when they are working. High GI foods are broken down into glucose quicker than low GI foods. They should be eaten just before, during and after cycling to top up energy quickly Low GI foods break down and provide the body with energy more slowly. These foods may be included in the meal eaten 3-4 hours before cycling to provide the body with energy later in the ride

Pre-ride Meal/Snacks

Have a breakfast that is rich in carbohydrates and low in fat about 4 hours before the race and a snack 1-2 hours before the ride If your ride is early in the morning, have a high carbohydrate meal the night before and a snack 1-2 hours before the ride Have fluids regularly (don’t overdo it as you may feel uncomfortable and need to urinate!) Drink ~300-400mL immediately before the ride Pre-ride meal ideas: Breakfast cereal with skim milk + fruit + toast + juice Muffins or crumpets + fruit + yoghurt + water Baked potatoes with low fat filling + juice Pancakes + syrup + fruit Pasta wit low fat sauce + juice/cordial Rolls/sandwiches + fruit + yoghurt + water Homemade fruit smoothies Pre-ride snack ideas: Cereal bar Fruit Yoghurt Toast Sports drink Fruit bun Sports bar

Snacks During the Ride

The two most important factors: Fluid intake (rehydration) - even small amounts of dehydration will decrease performance. Carbohydrate intake – low body carbohydrate levels can lead to feeling fatigued/tired *For rides longer than 1 hour, it is crucial for riders to consume 30-60g of carbohydrates per hour (starting from after the first hour). Examples: Foods Carbohydrates (g) Gels ~45 600mL sports drink 44 10 dried apricots (~50g) 35.7 Fruit bun 35.5 Sultanas snack pack (40g) 30 Sports bar ~30 1 medium banana 21.5

Post-ride Meal

Recovery is most effective when foods that provide a balance of carbohydrates, protein, vitamins + minerals are consumed immediately after, so that your body’s muscle energy stores are replenished for your next cycling session! Multi-stage Events Events that take place over multiple days place a large amount of stress on fuel and fluid reserves. It is critical to replenish these reserves after/between each ride to ensure you have enough energy to complete the event! Male Athlete (Target 60-80g Carbohydrates) Female Athlete (Target 40-50g Carbohydrates) 200g fruit yoghurt* + jam sandwich 200g fruit yoghurt* + cereal bar 200g fruit yoghurt* + cereal bar + 250mL juice 200mL flavoured milk* + cereal bar 200 ml flavoured milk* + cereal bar + banana 750mL sports drink 750-1000mL sports drink 200g fruit yoghurt* + banana Sports bar* + 500 ml sports drink Sports bar* 200 ml liquid meal* + 1 large banana 200mL liquid meal* *Indicates a valuable source of protein, vitamins and minerals in addition to carbohydrate

Carbohydrates & Glycogen (Energy) Stores

After exercise, glycogen stores (the muscle’s energy source) are fully restored on a high carbohydrate diet. Low carbohydrate diets do not fully replenish glycogen stores; instead they continue to decrease after each exercise session leaving the cyclist with little energy. Therefore, it is very important to have a diet high in carbohydrates to provide the muscles with plenty of energy to cycle long distances without burning out!

For further information or to seek professional advice from an accredited practicing sports dietitian visit: https://www.sportsdietitians.com.au/findasportsdietitian

References

References

• Australian Sports Nutrition. (2014). Sport and Endurance Training. Retrieved from https://www.australiansportsnutrition.com.au/endurance/.
• AIS Sports Nutrition. (2009). Road Cycling. Retrieved from https://www.ausport.gov.au/ais/nutrition/factsheets/sports/road_cycling.
• Iowa University. (2014). Carbohydrate. Retrieved from https://www.extension.iastate.edu/humansciences/content/carbohydrate.
• Medicine Plus. (2014).Carbohydrates. Retrieved from https://www.nlm.nih.gov/medlineplus/ency/article/002469.htm
• Sports Dietitians Australia. (2009). The Glycaemic Index and Sports Performance. Retrieved from https://www.sportsdietitians.com.au/resources/upload/GI_and_sports_performance.pdf